Keto Diet To Lose Weight Fast

Now Youre Ready To Start A Keto Meal Plan

Whatever your reasons for wanting to start a low-carb diet, youre more than prepared to crush your new keto life with todays guide in your back pocket.

Once you figure out your macros, its all about finding low-carb foods you like to meet your goals. Use this keto meal plan to get started and then use the cheat list of approved keto foods to create your own winning meal plan.

Toss in a few supplements to boost your health and your bodys fat-burning potential and youll be well on your way to feeling and looking better.

Different Types Of Ketogenic Diets

There are several versions of the ketogenic diet, including:

• Standard ketogenic diet : This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs .
• Cyclical ketogenic diet : This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
• Targeted ketogenic diet : This diet allows you to add carbs around workouts.
• High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet , although many of the same principles also apply to the other versions.

SUMMARY

There are several versions of the keto diet. The standard version is the most researched and most recommended.

How Does The Ketogenic Diet Lead To Weight Loss

Kassey Cameron, food blogger and author of The Beginner’s KETO Meal Plan, explains that the ketogenic diet works due to a natural metabolic switch to ketosis in which your body is primed to utilize fat for fuel in place of glucose . During the state of ketosis your body indiscriminately burns fat for fuel, she explains. This is the fat you are eating , the fat you have stored , and the fat your body naturally generates .

By restricting carbohydrates, we naturally consume more nutrient-dense, fat-dense foods, which Dr. Jaime Seeman, a board-certified ketogenic nutrition specialist, says leads to more satiety. This is beneficial for consuming less calories as well, she explains. Also, when you restrict carbs, the majority of the processed foods from your diet are eliminated, leading to a more whole, balanced diet. Most people will naturally eat fewer calories on this diet, which also can lead to decreased fat loss. And per Dr. Seeman, when you begin to enter ketosis by using ketones for fuel vs. carbs, this can also lead to appetite suppression.

Related: 56 high fat, low carb keto recipes

Recommended Reading: Only Diet Proven To Reverse Heart Disease

Benefits Of Intermittent Fasting

Were all crazy busy.

Really, is there anyone out there that has time to prepare X amount of meals to eat every 3 hours?

If you are one of these people, I take my hat off to you.

When you fast, you only really need to think about the food that youre going to consume in your eating window.

Lets face it were all so busy and life often gets in the way, so only having to think about what youre going to eat in a shorter amount of time is one less decision youre going to have to make on a daily basis.

Eating fewer meals in a window instead of those birdfeed-like ones throughout the day will also mean you can sit back and enjoy bigger portioned meals.

You wont have to worry about hunger because youll have eaten enough and youll feel satiated.

And, guess what?

Youll still have eaten fewer calories than normal.

At the end of the day, IF doesnt need that much time to prepare.

Itll also probably cost you less.

Instead of having to buy food and prepare six individual meals every day, you only need to make two.

Rather than having to stop whatever it is youre doing six times throughout the day, youll only need to do it twice.

And if youre like me, who hates any type of housework , youll only need to wash the dishes twice in a dayyou get what Im saying IF is more convenient and cheaper!

There are also the health benefits of IF that cant be overlooked.

It promotes growth hormone secretion and insulin sensitivity, two essential things for fat loss and muscle gain.

Calculating Your Personal Macros

The ketogenic diet is not a one size fits all and not everyone needs to eat 75% dietary fat. Most women, especially over 40, will see better weight loss results when they eat less dietary fat, prioritize protein and keep carbs to 20 grams a day. Before I discovered I was hypothyroid, I was able to lose weight using the net carb approach but after being severely hypothyroid that no longer worked for me and total carbs was best for me to lose weight.

In order to figure out the right amount of macros for your body, use this keto calculator from Maria Emmerich which I think is one of the best out there! In order or figure out your macros, you either have to have a body fat scan done by a professional or you can guess your body far using the graphic above looking for a similar body image of yourself.

Also Check: Liquid Diet For Bariatric Surgery

How Much Weight Can You Lose On A Ketogenic Diet

This, stresses Cameron, depends on your specific goals and body. In the past four years, I have worked with well over 100,000 men and women and have seen such a range10 pounds in some people, and upwards of 200 pounds in others she explains, noting that when it comes to weight loss, there is no average or normal because of our bio individuality. Things like starting weight, age, height, body fat percentage, activity level, and preexisting conditions that can impact your metabolism all play a role in your rate of loss. In terms of what to aim for, Cameron recommends a sustainable healthy goal of an average of one to three pounds per week.

Keto Diet Side Effects

• You may feel dizzy and weak initially.
• You might feel the urge to urinate frequently.
• You may experience sweating palms and chills in the feet at night.
• You might experience mood swings, confusion, and poor brain function.
• It is important that the diet should not be followed for a long period. Following the diet for a short time claims to bring about significant weight loss. Following it for a long period may lead to mineral and vitamin deficiency.

You May Like: Who Has Diet Mountain Dew On Sale This Week

Keto Friendly Protein Supplements

The body switches from using carbohydrates to fat as a source of energy during ketosis. Proponents of the keto diet claim that ketosis is essential for fast weight reduction. It might take 2-4 days or longer to lose weight in ketosis, depending on a variety of factors such as your metabolism, carb-protein-fat intake, level of exercise, and whether you follow the diet strictly.

Initially, you may see a rapid weight loss however, this is water weight. After 1-2 weeks on the keto diet, your body will begin to adjust and weight loss will slow down to 2 pounds or less per week. Losing more than this amount of weight can lead to health problems such as dehydration, mood swings, irritability, weakness, and fatigue.

If you want to lose weight on keto, be patient and consistent with your carb, protein, and fat intake. In time, you will see results. Remember to stay hydrated and get plenty of sleep to support your weight loss journey.

During ketosis, ketone levels in the blood rise. Healthy ketosis should keep ketone levels between 0.5 and 3 mg/dL. You may be dehydrated and anxious if your ketone levels are too high.

Phase 3 Of Weight Loss On Keto

TIme:

Anticipated Weight Loss: Slower weight loss – potentially 1 to 2 pounds per week

Once youâve gone into ketosis, youâre going to feel like youâve reached enlightenment. Well, almost. Youâll definitely feel like you have more physical and mental energy and endurance, and any carb cravings you may have experienced in the beginning will disappear.

In this phase, you may continue to lose 1-2 pounds per week, or it could slow down. If your weight loss slows down, thatâs okay! Remember, as you lose weight, your metabolism will slow down a little as well. Your caloric needs will also lower, which means youâll have to eat less to maintain your deficit. Stick with it. The CDC suggests that people who lose weight gradually and steadily at a rate of 1 to 2 pounds per week are more successful at keeping that weight off.

Recommended Reading: Lose 30 Pounds In 1 Month Diet Plan

Eat Fewer Processed Carbs

Instead of thinking about the total carbs youre eating, assess what those carbs provide to you. Do the majority of your carbs come from fruits, vegetables, whole grains, and legumes, all of which deliver loads of and health-supporting fiber and antioxidants? Fantastic. Or are you consuming them mostly in the form of added sugars or refined flour? Its fine to enjoy your favorite sweet treats and processed foods sometimes, but the bulk of your carbs should come from whole food sources.

Orgain Protein Powder Keto Collagen Chocolate Flavored

Image courtesy Orgain

If you’re looking for a high-quality protein powder that’s perfect for keto dieters, look no further than Orgain. The Keto Collagen Protein Powder is a delicious way to fuel your body with the nutrients it needs to support healthy skin, hair, nails, and joints.

This protein powder is made with grass-fed collagen peptides and MCT oil powder to help you maintain a state of ketosis. It’s also low in carbs and calories, so you can feel good about using it as a part of your healthy lifestyle.

Orgain’s Keto Collagen Protein Powder is the perfect way to get all the benefits of collagen without any of the sugar. It’s perfect for post-workout recovery, meal replacement, or a snack on the go. Try it today and see the difference it makes in your overall health and well-being.

You May Like: Low Carb Diet Carbs Per Day

Fast Healthy Sustainable Weight Loss

Is it possible to lose weight both rapidly and permanently? Yes, indeed.

Recent research suggests that people who lose weight quickly are just as likely to keep pounds or kilos off as those who lose weight more gradually.5Moreover, preserving lean mass seems to decrease a persons risk for regain, regardless of how long it takes them to lose the weight.6

Therefore, for fast weight loss thats also healthy and sustainable, aim to lose fat without losing muscle.

In addition, several factors influence how quickly you can lose weight. Women typically lose weight more slowly than men.7 And because metabolic rate tends to decline with age, older women may lose at a slower pace than younger men and women despite putting in just as much effort, if not more.

Are you ready to start losing fat in a healthy way while enjoying delicious, nourishing food that prevents you from feeling hungry or deprived?

Below, youll find the simple steps to take to start losing weight quickly.

What Do You Eat On A Keto Diet

Your body uses whichever energy source is most readily available. This is normally glucose converted from carbohydrates. If you drastically limit your carbohydrate consumption and replace it with fat, your body is eventually forced to use fat from food or your stores as energy instead. This process is called ketosis. It is essentially the Atkins diet repackaged and renamed, says Medlin.

Most people calling their diet keto are simply following a low or very low-carbohydrate diet, she continues. The degree to which you need to restrict carbohydrates to be in ketosis varies from person to person, she adds. In a clinical or therapeutic setting, such as for children with epilepsy, the diet is designed specifically for the individual and support and monitoring are provided.

Low-carb, high-fat ingredients include avocados, meat, fish, eggs, cheese, cream, oil, butter, nuts and seeds. But not all ingredients need to be high in fat leafy greens and berries are often included, for example. You avoid, or at least heavily restrict, wheat and other grains, potatoes, corn, pulses, beans, milk, most fruit and sugar.

To induce ketosis, a maximum of 2050g carbohydrates can be consumed daily for someone eating 2,000 calories a day, according to a 2019 paper on the ketogenic diet. To put this into perspective, a banana contains about 20g and a plain bagel 44g. Protein is also usually kept to a moderate amount, as it can encourage the production of glucose and interrupt ketosis.

Also Check: Diet To Lose Stomach Fat

Favorite Keto Diet Calculator

Run by the Charlie Foundation, this calculator can be helpful when youre using keto as a therapy to help manage a medical condition. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. Also takes into account fluids, supplements, and medications.

Drink Water Like Its Your Day Job

My last tip may sound basic but its a BIG deal.

Drinking enough water throughout the day helps you differentiate real hunger from current cravings, helps your body flush out toxins and stay regulated, and helps decrease appetite.

Before you sit down to eat your meal, drink lots of water.

Doing so will naturally lead you to eat less food.

Also, when you get cravings for something sweet or salty, try chugging water first, wait 15 minutes, and see if you still have that craving.

You will be surprised how often your cravings go away which means you were just dehydrated.

Drinking enough water also helps your body eliminate water from bloat.

It sounds counterproductive but it works.

After giving birth to both of my girls, I was so bloated, I couldnt

It was bad. I wish I still had a picture to show you.

I called my midwife because I was starting to get concerned.

She told me to drink water constantly.

I thought, but my body is already retaining all of that water and you want me to drink more?? I did it anyway and within a few days I woke up with 15lbs water and low and behold, there were my ankles!

Read Also: Anti Inflammatory Diet Mayo Clinic

Dietary Fat Is A Limit Not A Goal

If you want to lose body fat, use the fat macros that you’ve calculated from the keto calculator as your LIMITnot as a goal to reach. This is very important to understand. You want to use your own body fat stores for energy, therefore eating too much dietary fat will only help you use that fat for energy and not your own stored fat. If you have fat to lose, then eating say, 50- 60% dietary fat on a daily basis will allow your own body to use your own fat stores for energy as opposed to just burning the dietary fat you ingest.

Mistake #: Eating Too Many Calories

Eating a high-fat diet makes overeating kind of challenging because we often feel satisfied, quickly, and for long periods.

However, despite the benefit of appetite suppression most notice on keto, its still possible to eat more calories than you need.

And make no mistake: If you dont stay at a caloric deficit, you wont lose weight.

Also Check: Diet Canada Dry Ginger Ale

How To Choose The Best Keto Meal Delivery Service

When choosing a keto meal delivery service, there are several important questions to ask, including:

• Is it keto-friendly? The most important consideration in choosing a keto meal delivery service is whether it offers keto-friendly options. Many meal delivery services offer paleo or low carb options, but these are not necessarily low enough in carbs to suit a keto diet.
• How many keto options are available? While some services offer a dedicated keto menu with multiple options to choose from, others simply offer a few keto-friendly recipes each week. Which one to choose depends on how important variety is to you.
• Does it fit your budget? Its important to find a service that is available in your area and suits your budget. These services range drastically in price, from $6 per serving to $15 or more per serving.
• Does it require a subscription? If you need flexibility, consider choosing a service that doesnt require a subscription.
• Does it accommodate other dietary or ingredient preferences? Check whether the service can accommodate your dietary preferences and whether the ingredient quality is up to your standards. Many options on our list use high quality meats and some organic produce.

High quality foods include grass-fed beef, free-range chicken, cage-free eggs, and sustainably sourced seafood.

How To Lose Weight Fast On Keto

Sharing is caring!

Are you looking for ways to lose weight fast on Keto? Do you wonder how some people have fast weight loss when they start the Ketogenic Diet?

If you are new to Keto or have done Keto for a while, most likely, you started it for weight loss. Mainly because you heard of someone or saw someone who had fast weight loss using Keto .

Now, I have to preface by saying, Keto is not a quick fix. There is no magic pill or formula, however, there are a few tips and tricks you can follow that will help you lose weight faster on Keto.

You should always consult with your physician before starting a diet or lifestyle change.

I am not saying that all of these will guarantee you quick results.

These tips are things that I have tried over the 6 plus years of following the Ketogenic diet that has helped me lose weight faster when I committed to all of them.

Some of these you may already know but if you combine all of these together, you will most likely see results much quicker than if you didnt do them.

Ok, lets get started.

Don’t Miss: Dr Nowzaradan 1200 Calorie Diet Plan