The keto diet brings lots of health benefits, from more stable blood sugar levels, to a better night’s sleep.
But let’s face it – with 4 in 10 Americans now obese, keto diet weight loss is probably the number one goal on most people’s wishlist.
It is easy to achieve sustainable weight loss on keto, and obtain all the benefits that go along with it. But there are also easy ways to sabotage it and bring weight loss to a halt.
Here’s our guide to how to obtain keto diet weight loss and get the results you’re looking for.
Getting Keto Right
The key to keto diet weight loss is getting your body into the state of ketosis and keeping it there.
Ketosis is a natural process that happens when the body is deprived of carbohydrates for a few days. The body then begins to produce higher levels of ketones.
What is Ketosis?
Ketones, or ketone bodies, are the byproducts of the body breaking down fat as a fuel source. Under normal conditions, the body mostly runs on glucose as a fuel source.
The body breaks the foods we eat down and converts the carbohydrates to glucose, which then fuels the cells like gasoline fuels a car engine.
When these carbohydrate sources dry up, the body has to break down fat for fuel. This is ketosis – the state we want to induce and stay in, for ongoing weight loss.
The Perks of Ketosis
There are two awesome side-effects to ketosis – lower hunger levels and higher energy levels.
These two factors are very helpful in kick-starting and maintaining weight loss. But be patient – these may take a few days to kick in.
Some people may experience some temporary side effects, such as weakness, slight irritability or tiredness. These will be over quickly once your body adapts to being in ketosis.
Lower hunger + more energy = naturally lower calorie consumption! The perfect formula for weight loss.
What Helps Keep You in Ketosis?
First-week weight loss is often dramatic on the keto diet. It is not uncommon for people to lose between 2 and 10 pounds in the first week!
However, this is mostly water weight that the body was holding onto as it processed the carbs in your system.
For continued keto diet weight loss, or more specifically, fat loss, you need to maintain a calorie deficit.
This does not mean starving yourself, but at the same time, if you eat more calories than you are burning on a ketogenic diet, your weight loss will stall and you could gain weight.
Most importantly, make sure you’re getting your macros right.
What are Macros?
Macros are the major nutrients in your diet – carbohydrates, proteins, fats.
For a keto diet, macros depend on a number of factors, such as your gender, age and weight. Calculators abound online to guide you.
Generally speaking, you need to follow a ratio of about 70% calories from fat, 20% from protein and 10% from carbs.
Keeping an honest food diary, as well as meal planning, can help you to keep your macros at the correct level.
If you’d like to get your macros right, but know that meal planning doesn’t fit with your lifestyle, check out our macro-balanced ready meals.
Getting Keto Wrong
Most keto diets run into difficulties due to eating too many carbs.
To sustain keto diet weight loss, look out for sources of ‘hidden carbs’ and eliminate them from your diet.
Common sources include high carb nuts such as cashews and pistachios, salad dressings, sausages packed with high-carb fillers and bacon with added sugar. These can all undo your good intentions and knock you out of ketosis.
Another common mistake is not drinking enough water.
Good hydration makes sense whatever diet you’re following, but is especially crucial on keto. Make sure you always have a bottle with you and monitor your drinking – especially if you were not in the habit beforehand.
Breaking Through the Plateau
There are few things more discouraging for a dieter than hitting a plateau.
You’re doing all the right things, following the same pattern that has led to success until now, but the scales suddenly won’t go any lower.
The good news is, this is not your final weight. You can break through by tweaking your strategy and making a few thoughtful updates to your diet.
Many people enjoy indulging in cream, cheese and other dairy delights on keto.
The problem is that many people have digestive difficulties related to dairy. If you’ve hit a plateau, try eliminating dairy from your diet for a while. You may find that you are able to rebuild some weight loss momentum!
Another keto favorite that can cause problems are nuts. Cashews are notoriously high in carbs, and can be a source of hidden carbs discussed earlier. Try foregoing them for a while and see if the scales respond accordingly.
If you’ve been holding off until now, this may be time to hit the gym or start a home fitness program. Specifically, high-intensity programs such as HIIT can be very effective.
You can also give intermittent fasting a shot. By depriving it of all fuel sources for a set period of time (perhaps 16 hours fast/ 8 eating initially) can help to reset your body and stimulate weight loss again.
The Verdict: How to Obtain Keto Diet Weight Loss
Keto diet weight loss is achievable – and there are few more satisfying ways of saying goodbye to unwanted pounds.
Get your macros right, avoid hidden carbs, keep hydrated and you’ll keep your body running on fat. Add in some exercise according to your preference and lifestyle and you will compound the benefits you’re getting from the eating plan.
When you’re following the keto diet, it can be good to know that you’ve got satisfying keto meals on hand when you get back after a long, hard day’s work.
At Ketoned Bodies we’ve got a fantastic range of keto meals ready for you to warm-up in the microwave.
Check out our meal package offers today.