If you're looking to improve your self-confidence through weight loss, the ketogenic diet has been proven in many studies to be an effective way to do so. To succeed on the keto diet, however, you'll need to understand the basics of weight loss to be able to achieve your goal weight.
In order to maximize weight loss following the keto diet, you need to know the ins-and-outs of the diet so you can succeed. The ketogenic diet can be considered restrictive due to the kinds of food you're allowed to eat.
Since you'll be limiting your carbohydrate intake to very low levels, you'll need to make up that macronutrient with another one, fat. Switching from a diet higher in carbohydrates to one with very low levels of carbs means you'll be switching the fuel source your body is using currently to another one.
Carbohydrates break down in the body as sugar which then turns into glucose and gets used as energy. When you eat a low-carb, high-fat diet like keto, you'll shift from using glucose to ketones for fuel.
Read more about how you can maximize weight loss following the ketogenic diet below.
Keto Macros For Protein Fats And Carbs
On the keto diet, you have to adhere to very specific guidelines with the three macronutrient groups.
'Your diet will mainly consist of fats taking up around 70% of your daily calories. Next is a moderate amount of protein, around 25% and carbs around 5%,' says the founder of Keto Diet Steps, a ketogenic diet blog. 'If you follow these rules, dieting will be effortless and you'll see a drop as soon as the first week on the keto diet.'
Since your body is mainly running off of glucose, consuming mostly fat in your diet will cause your body to switch fuel sources to ketones. This is now going to be your main source of energy and it'll allow both your body and brain to run very efficiently.
What Happens When You Cut Out Carbs?
Since your daily consumption of carbohydrates will drop to around 5% of your total daily calories, your body will first shed water weight. The reason this happens is because water is attached to your cells and is the first to go. This is why you can see as much as 7-10 pounds of weight loss happen in the first week because all that water will be released through urine or sweat.
As the glycogen in your muscles and liver get depleted, all the glucose in your bloodstream is gone and your body begins to look for other sources of fuel.
For survival, your body starts to burn stored fat for energy. This is known as ketosis and is the main driver of weight loss.
When your body enters into a state of ketosis, it's because you're starving your body of carbohydrates. This can also happen during extended fasts as well.
You become very efficient at burning fat in ketosis because this will be your only source of energy. How long it takes to get into ketosis will vary person to person, but if you're just starting out on the ketogenic diet, expect it to take a few days to a week to happen for you.
What If I'm Not Losing Fat On The Ketogenic Diet?
If you're not losing fat on the keto diet, there could be a few reasons why this is so.
For a lot of people, they are not consuming the right macro breakdown. They tend to think that they are consuming a lot of fat in their diet, but in reality, they're not.
This is where fitness apps really help because you can track the calories you eat each meal and how much they add up to each day. Apps like MyFitnessPal are popular for this reason.
Since fat makes people feel more full than other macronutrients, it's possible that you're just not hungry for more fat and are consuming other foods higher in carbs or protein to make up for it.
Another reason for not losing fat on keto is due to the amount of calories you're consuming in a day. Like any diet, your calorie consumption should not exceed the amount you burn in a day. If that happens you're likely going to gain weight if you're not doing some sort of exercise to keep you in a caloric deficit.
The ketogenic diet really is a great way to lose weight, but we can't go against science. To lose weight you need to be consuming less calories than you normally do. The benefits of ketosis are an added bonus since you'll be burning fat at a faster rate than other traditional diets.
The last reason you may not be losing weight is because you're cheating on your diet too much. If you binge and have carbs, you'll kick yourself out of ketosis often and won't really get anywhere. If you're going to commit to the diet, stick to it long-term and be very disciplined about your food choices.
Be sure to stay under 50 grams of net carbs per day. This is not a lot of carbs and you can easily kick yourself out of ketosis in one meal if you're not careful. Same goes with protein.
If you need to test and see if your body is in a state of ketosis, there are ways you can test. The most popular ways are through urine strips. You can also test your breath or blood to get an idea as well. It's a good idea to test yourself often to see if what you're doing is working.
A great way to maximize weight loss is to take advantage of the ketogenic diet. To do so, you need to stay within the guidelines of the diet and not deviate. This is critical to your success of not only getting into ketosis, but achieving the results you're looking for on the diet.
If you want to get into ketosis quickly, try intermittent fasting along with keto. They work great in combination with each other and can really accelerate the fat-burning process. Of course, be sure to add in exercise and check-in with your doctor to make sure what you're doing and the foods you're consuming are safe.