Keto weight loss diet plan is everywhere and it’s not your first day you are hearing about it. Ketosis is the vital step towards losing weight but you have to be very cautious as some people not gaining anything from Ketosis, meaning they are still the same.
There is a perfect plan which needs to be executed for keto weight loss.
Table of Contents
What is Ketosis?
Ketosis is a body way to lose fats as the energy demand rises and the body converts the fats into ketone bodies.
The first step is initiated when you take start taking a ketogenic diet which takes some weeks, the body starts using fats for energy because your diet lacks carbohydrates now.
It is normal for humans to experience ketosis by following a ketogenic diet plan or do some intermittent fasting for an extended period. Every person could achieve ketosis only the time duration or intensity of it varies.
How Long Should You Be in Ketosis for Weight Loss?
The ketogenic diet experts in 2019 advise users to be patient while taking the ketogenic diet. The time duration for one to achieve ketosis depends on a person’s goal and body shape.
Sometimes the body has a plethora of sugar content in the system which takes sometimes to be spent on energy demands. Limiting carbohydrate consumption to 20-30 grams per day is advised by the experts.
Meanwhile, in ketosis, it is forbidden for users to cross the limits of carbs that is 5-10% of your daily caloric intake.
There is a time when the body seeks sugar in the system and you have to be patient until all sugar is cleared out from the system. This will typically take 2-3 weeks or months in some users.
Related: Is Keto Still Effective For Weight loss?
How to Maximize the Keto Weight Loss?
The first thing you should practice is self-relaxation which comes from the confidence you have in yourself.
Once you achieved the riddance from depression and anxiety, you will learn more about keto weight loss.
Sticking to the consumption of fats and protein only will make the ketosis run faster and better. A ketogenic diet works in a different way which is by forbidding any food with an extra amount of glucose in it.
The more keto diet you have, the more will be the chances for fat loss.
Keto Weight Loss Diet to Speed up Ketosis
You have many choices to consume any type of food the experts have shortlisted for you.
- Fats from seafood such as tuna, trout, salmon, or scallops
- Oils from the natural source, coconut oil, pure butter, and avocado oils can get ketosis speeded-up
- Meats like pork, steak, bacon, turkey, ham, and ground beef
- Nuts like pecans, hazelnut, macadamia, peanuts, walnuts can be used with joy. Do not consume the sweetened form of the nuts.
- Vegetables like broccoli, pepper, lettuce, asparagus, cauliflower, and eggplant with olives are beneficial
- Dairy products best for ketosis are hard and soft cheese, sour cheese, and full cream
- Fruits with berries content in them such as blueberries, raspberries and blackberries
- Some beverages such as black coffee or tea with no sugar are okay. One can also enjoy the dry wine, champagne occasionally
Related: How I Completed My KETOGENIC Diet for 30 Days?
Why Some People Don’t Lose Weight on a Keto Diet?
Keto weight seems hard if you are experiencing the following things.
A person on a ketogenic diet must consume 5-10% of carbs in their diet. If you are not losing weight, this means you haven’t achieved ketosis.
This only means one thing; a person hasn’t cut down a sufficient amount of carbs. This is also proven by some studies that above 5-10% carbs in your diet disable the body to experience ketosis.
You are Eating Extra Protein:
Keto diet is a low-carb diet that involves a moderate amount of protein intake. Thinking that keto diet is a low carb and high protein diet is completely wrong.
This way the body doesn’t lose weight either enter ketosis because it’s busy converting those extra proteins into other types of sugar.
Not Counting Calories:
Always count the calories while you are on a keto weight loss diet, a person who eats more calories is unlikely to lose weight soon. Individuals who eat more calories and are on ketosis can also gain weight.
Continuous Snacking:
Normally when you are on a keto diet, the body urges you to eat snacks at unnecessary timings. This can cause excessive calorie intake and while it helps to prevent hunger pangs, it can sabotage the entire weight loss plan.
Alcohol Consumption:
Alcoholic drinks including beer, vodka, and even wine are high in carbohydrates. Most types of keto diet do not allow the use of alcoholic beverages.
Lack of Exercise:
One of the important things for keto diet is you work out that breaks down as many calories. Burning calories through exercise are the best way along with keto weight loss.
Too Much Stress:
High-stress levels prevent keto weight loss. One of the studies suggests that stress can cause a significant change in hormones which can lead to the enhanced effects of cravings. This will lead to further weight gain in a person.
Pre-Existing Medical Conditions:
Some conditions can reverse the effects of keto weight loss which are:
- Depression
- High Insulin Levels
- Hypothyroidism
- Polycystic ovary syndrome in females
What Happens When You Cut Back all Carbohydrate Foods?
This is an interesting concept which surely supports keto weight loss theory. As your body begins to go under the carbohydrate-deficient phase, the body will consume all the glucose in the blood and seek other alternatives.
This is true in fact because the body has to get the energy levels balanced one way or other. When the body is unable to find any alternative it gets to the liver where some carbohydrate is still stored.
But when these levels of sugar are started to go lessen and there is no more glucose left. This is where the body as a survival mechanism uses fats in the body as glucose alternative.
Normally, one of the hormones called insulin begins to produce in the body in small quantities which naturally helps reduce blood sugar level but at this stage, it becomes idle because of no sugar left in the body.
The liver starts to make ketone bodies from the fats and ketones are used as energy instead of carbohydrates.
Results by Keto Weight Loss
It will take 4-5 weeks for the user to get habitual to the ketogenic diet routine. Without cheating on your diet, if you follow a ketogenic diet plan the body burns the fats faster for a source of energy to survive.
The monthly result of keto weight loss ranges from 4-10 pounds in a normal individual while measuring your weight before will give you a distinguishable result.
Exercising during the keto weight loss phase is definitely a good idea as it helps in forming fat-free lean mass which is a sign of a healthy and ripped physique.
You must see additional muscles as a result so you can keep track of your body fat percentage every week to make sure if the scale values aren’t moving.
Taking before and after pictures is a fine idea which most people are doing these days.
Related: How To Start Keto Diet?
Summary
Keto weight loss is a simple and natural platform for users who likes to lose weight. The plan is actively affirmative for men and women who have higher BMI, the normal BMI lies from 16-25 whereas most people nowadays are carrying more than 26.
Ketogenic diet is a healthy practice to lose weight but it’s not that easy, you have to make commitments and got to be serious because a single cheat day could revert the effort of days and days.
Some people are using keto diet pills which happens to be strongly effective in terms of clutching ketosis sooner than usual.
The body seeks ketone bodies at some point when you are running out of glucose, the keto diet pills help supply the body various nutrients which are healthier while the body is already losing a lot of fats from ketosis.