Ketogenic Diet Results: What to Expect
Start Your Journey To Ketosis
Unless you’ve been living under a rock for the last few years, you’ve probably heard at least one person touting the benefits of the ketogenic diet.
What actually is this diet, though, and what do you need to do to see results from it?
Read on to learn more about how to see the best ketogenic diet results and get the most out of your ketogenic diet.
What is a Ketogenic Diet?
First things first, let’s clarify what a ketogenic diet actually is.
A ketogenic diet is a very high-fat, low-carb diet that causes the body to enter what’s known as ketosis.
Normally, the body uses glucose — which is produced when you eat carbohydrates — for energy.
When you significantly reduce your carbohydrate intake, there is no glucose for your body to use, and your body will enter ketosis. During ketosis, the body breaks down fat in the liver and uses it for energy instead of glucose.
What are the Benefits?
There are a number of health benefits that come from a ketogenic diet, including the following:
- Aids in weight loss
- Reduces acne
- Reduces cancer risk
- Improves heart health
- Protects brain function
- Can reduce seizures
- Improve hormone health to reduce effects of PCOS
The ketogenic diet is often associated purely with weight loss.
Many people do lose weight when they’re on a ketogenic diet because a high-fat, low-carb diet leaves them feeling more satiated and less likely to overeat. But, as you can see, a ketogenic diet results in lots of other non-weight related health benefits, too.
What to Expect from a Ketogenic Diet
At first, a ketogenic diet can be pretty daunting. For most people, it’s a completely different way of eating.
Before you jump in, let’s talk about what you can expect from a ketogenic diet to help you understand some of the most common ketogenic diet results.
Most people see a very quick drop in their weight during the first week or so of the ketogenic diet. Keto causes most people to drop a lot of water weight, which is the cause of the dramatic decrease in the number on the scale.
After some initial weight loss, you’ll start to lose more weight at a slower and steadier pace as your body starts to move into ketosis.
You should also anticipate seeing your weight loss slow down as you get closer to your goal weight.
What about the Keto Flu?
You may have heard people talking about experiencing the “keto flu” while on a ketogenic diet.
The keto flu refers to a collection of symptoms that many people experience as their body switches from burning carbs to burning fat.
Some common symptoms include:
- Intense sugar cravings
- Brain fog and poor concentration
- Stomach pains
- Muscle soreness
The keto flu usually lasts somewhere between a few days and a week. If you’re used to eating a lot of starches, refined sugar, and carbohydrates, you’re more likely to experience these symptoms. If your previous diet was relatively low in these kinds of foods, you may not have to deal with any symptoms.
The following tips can help you overcome the keto flu faster:
- Take keto-friendly electrolyte supplements
- Stay hydrated
- Drink bone broth
- Increase your fat intake
- Take exogenous ketones
- Try increasing your carbs by a small amount (stick to “clean” carb sources like sweet potato or bananas)
- Do gentle forms of exercise like walking or yoga
Last, but certainly not least, make sure you keep a positive attitude during this transition. The keto flu won’t last forever, and you’ll soon start experiencing ketogenic diet results.
How to See Great Ketogenic Diet Results
Often, when people complain that the ketogenic diet didn’t work for them, it’s because they weren’t following it properly.
These tips will help you see long-term ketogenic diet results.
Stick to High-Quality Meats
In order to see the best ketogenic diet results, it’s important to consume only high-quality meats. This includes:
- 100 percent grass-fed beef (not grass-finished)
- 100 percent pastured poultry
- 100 percent pastured eggs
- 100 percent pastured pork
These meats are more nutrient-dense and have more health benefits than conventional meats. They also improve your chances of losing weight while on a ketogenic diet since you’ll get a better ratio of omega-6 and omega-3 fatty acids.
Omega-6 fatty acids are inflammatory and, in large quantities, can interfere with ketosis.
Focus on More than Just Weight Loss
Remember, there are more benefits than just weight loss when you’re on a ketogenic diet.
Pay attention to non-scale markers of success, such as improved energy, clearer skin, or better mental clarity. If you focus on more than just weight loss, you’ll be less likely to throw the towel in when the number on the scale stops moving.
Make Sure You’re Eating Enough Fat
When they first start a ketogenic diet, some people make the mistakes of lowering their carbs without increasing their fat.
If you’re not eating enough fat (approximately 70 percent of your daily calories), you’re going to have a hard time experiencing the benefits of a ketogenic diet. You’ll also be less likely to feel satiated and will struggle to stick to your diet.
Eat the Right Kind of Fat
It’s also important to make sure you’re consuming the right kind of fat while you’re on a ketogenic diet.
Avoid trans fats (which are found in most processed and fast foods) as much as possible. Instead, fill up on high-quality monounsaturated and saturated fats. Some good examples include:
- Grass-fed butter
- Grass-fed red meat
- Coconut oil
- Whole, pastured eggs
- Palm oil
- Cocoa butter
These foods are good sources of omega-3 fatty acids and will help you maintain a good omega-6 to omega-3 ratio.
Make sure you’re also drinking plenty of water. Carbs contribute to water retention. Since you’re decreasing your carbs so much while on a ketogenic diet, you’re more likely to become dehydrated and even constipated.
Drinking enough water will help you avoid these symptoms and will also help you beat the keto flu.
Looking for Delicious, Keto-Friendly Meals?
At Ketoned Bodies, we’re here to help you get the best ketogenic diet results possible.
Sticking to your diet is a breeze when you have sustainable, organic, and grass-fed products delivered right to your door. Check out our menu and give our delicious, keto-friendly meals a try today.
Have any questions about our meal delivery service? Feel free to contact us online or over the phone.
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