How To Lose Weight On A Keto Diet

How to Lose Weight on a Ketogenic Diet

Therearemanyways to loseweight,and following theketogenic diet is oneofthem In fact,keto is oneofthemost eectiveways to loseweight rapidlyand keep thefat o for good

This doesn’t mean,that a high fat,low carb diet is idealfor everyonethat is aiming for weight loss Somepeoplemayfare better with other dietarychoices that t moresnugglyinto their current lifestyles.

Either way,it is possiblefor you to loseweight and keep it o In this article,wewilllookat theresearch to nd themost eectiveweight loss methods so that you can nallynd something that works for you But rst,let’s get a better grasp on theissueofobesityand its potentialcauses

The Obesity Epidemic

Morethan 2in 3adults areconsidered to beoverweight or haveobesityin theUnited States In other words,being overweight or obeseis thenewnormalfor Americans

Unfortunately,carrying morethan a fewextra pounds is an epidemic throughout theworld as well Since1975,the prevalenceofobesityin theglobalpopulation has tripled Now,morethan 19billion adults aged 18years and older are overweight Oftheseadults,over 650million areobese

Each oneofthesepeoplecarries an increased riskofcardiovascular disease,musculoskeletaldisorders (eg ,arthritis and lowbackpain),cancer,type2diabetes,and depression.What’s even morefrightening is that as theweight continues to increaseso does theriskfor thesenoncommunicablediseases

And yet,despitehowobvious it is that being obeseis unhealthy,obesityrates arestillclimbing Simplytelling peopleto eat less and movemoreisn’t enough oneoftheprimarycauses ofthis issueruns much deeper than self control

The Potential Causes of The Obesity Epidemic

Just likemost health issues,manydierent factors contributeto obesity Thefactors most responsiblefor theobesity epidemic seem to beour genetics and theenvironment,and howtheyinteract to createour eating behavior.To gain a deeper understanding ofhowtheycontributeto obesity let’s exploretheorgan responsiblefor our eating decisions

UpdatedSep13th, 2019 WrittenbyCraigClarke Medical review by Dr Aastha Kalra DO

deeper understanding ofhowtheycontributeto obesity,lets exploretheorgan responsiblefor our eating decisions thebrain

Thebrain was built over millions ofyears ofgenetic evolution Theevolution ofthebrain (and its deeplyingrained behavioralpatterns) depended on its abilityto adapt to an environment that shared almost nothing in common with wherewespend most ofour timetoday

Therst humans didn’t haveWalmart,grocerystores,and restaurants around everycorner theyhad wild plants to forageand animals to hunt that mayor maynot betherethenext day To adapt to this uncertain food environment, humans and allother animals developed a highlymotivating and rewarding relationship with food

As a result,humans and most other animals tend to eat much morethan necessaryin an attempt to storeextra calories and other nutrients awayfor times when food is scarce To put it moresimply,wearewired to eat as much as possible when food is available

Morespecically,wearewired to seekout foods that contain dierent combinations offat,carbs,protein,and salt More food varietymeans morenutrients and better survival

Given thechoiceofa fat and protein sourcelikemeat or a salt and carb rich food likepotato chips,wearedesigned say yes to both No matter howstued weare,themost primalparts ofour brain willtypicallytellus that thereis room for moreifa novelfood sourceis available Thesebehaviors wereessentialfor our survivalas a species Ifweatereasonably whenever food was available,then wewouldn’t haveenough fat or muscleto fuelus when calories werescarce

Unfortunately,our current food environment is nothing likewhat thehuman raceinitiallyevolved to handle Today,we areconstantlybombarded with endless processed food options,food ads,and smells that trigger our desires As a result,theoldest parts ofour brain motivateus to hunt for that food,which wenowhavea 100%chanceofgetting and wedon’t haveto exert much eort at allto get it

Wewillthen act out our ancestralprogramming byeating themost caloriedensefoods (ie,pizza,french fries,cookies, cakes,etc ) and eating much moreofthosefoods then what our bodyneeds to energizeitselfuntilthenext meal This results in a vicious cycleofovereating and weight gain with thesubconscious intention to prepareus for famine faminethat never comes

When weconsider our genetics and thecurrent food environment together,a fascinating storyreveals itself Thehuman species evolved from millions ofyears ofgenes that weretrying to survivean environment that theydidn’t create As a result,humans evolved theabilityto createtheir own environment that allows them to fullltheir needs at anygiven moment with minimaleort

Theironyin allofthis is that theverygenes that provided us with this astounding abilityto createour own food environment havenot been given enough timeto adapt to theabundancethat themajorityofthehuman species created for themselves

The result? Aprofound mismatch between thehuman and its environment that causes it to eat so much and moveso littlethat humanityaccelerates its own extinction For a morespecic example,takeanother lookat howmanypeople areobeseor overweight in theUnited States a countrywith oneofthemost convenient food environments

The solution? Onewayofapproaching this issueis through dieting To adapt to such an abundant food environment, you need to giveyour brain newfood rules to follow(eg,a diet) Your brain needs you to tellit what to eat and what not to eat to meet your health goals Oneofthebest ways to do this is bynding a diet with simplerules that you can follow for therest ofyour life

The Best Diet For Weight Loss

Health is so complexthat thereis no “best diet for weight loss ” Everyperson requires uniquedietaryand lifestyle changes so that theycan loseweight and keep it o for therest oftheir life

What wedo knowfor certain is that calories matter (Thehuman bodycannot escapethelaws ofthermodynamics ) If you eat morethan your bodyneeds to maintain itself,then you willgain weight Conversely,ifyou eat less than your bodyneeds,then you willloseweight It’s a simpleconcept,but it comes with a ton ofnuances

Your dailycaloric needs arenot set in stone theyvaryslightlyfrom dayto day Becauseoftheunpredictablenatureof our calorierequirements,manyscientists haveposited that theydont matter as much as other things likehormones

Thecarbohydrate insulin hypothesis,for example,proposes that theprimarycauseoftheobesityepidemic is insulin stimulating foods likesugar and starches Thelogic behind this hypothesis is based on oneofthemanyactions of insulin

When carbs areconsumed,insulin is released bythepancreas Onceinsulin interacts with fat cells,it prevents fat from being burned as fueland triggers fat storage

Becauseofthis phenomenon,thesupporters ofthecarbohydrate insulin hypothesis tend to believethat allyou need to do to losefat is restrict carbs However,this is a reductionistic viewofobesitythat doesn’t account for thecomplex natureofthehuman body

Thetruth is that therearemultiplemechanisms for fat storagein thebodythat depend on calorieintake,not insulin Insulin has also been shown to playa rolein regulating our metabolic rate,which increases our caloric output to a minimaldegree

To sum up what welearned in this section,here’s a helpfulwayto thinkofweight loss:

Calorieintakemakes thebiggest impact on whether you gain or loseweight Other factors likeexerciseand insulin also matter,but to a much smaller degree

Thecurrent literatureargues between calories and carbohydrates Below,wediscuss it further Calories or Carbs? What Matters Most?

In 2017,Drs Kevin Halland Juen Guo published a meta analysis ofcontrolled feeding studies that compared diets ofequalcalorieand protein content with variations in carbohydrateand fat content.Bydesigning thestudyin this way,theresearchers could nallynd out whether restricting carbs or limiting calories is moreimportant when it comes to weight loss

After investigating 20controlled feeding studies,Halland Guo found that both low carb and high carb diets had similar eects on bodyfatness and energyexpenditure Theresults ofthis meta analysis provideus with high qualityevidencethat supports thefact that calories matter much morethan thefat or carbohydratecontent ofthediet

Instead offocusing on switching out carbs for fat or viceversa,weshould focus on sticking to a diet that naturally decreases our calorieintake

Howcan wenaturallydecreaseour calorieintake? Thetwo most eectiveways are:

Eating a diet that consists ofprotein denseand ber rich foods becauseofhowsatiating theyare Eliminating allcalorically denseprocessed foods from your diet becauseofhoweasyit is to bingeon them.

Oneofthediets that implement theseprinciples is thelow carb ketogenic diet It primarilyconsists ofhighly satiating foods likemeat and low carb vegetables whilecutting out allcarb ridden,highly palatablefoods Byeating in this way, most peopleexperiencetremendous amounts offat loss not becauseit lowers insulin levels,but becauseketo dieters tend to eat signicantlyfewer calories than high carb dieters without realizing it

Low fat or Keto? Which Is Better for Weight Loss in Real World Scenarios?

The2017meta analysis byDrs Kevin Halland Juen Guo provideus with veryconvincing data,but wemust also consider thefact that thedata camefrom studies whereallthefood was provided bythescientists Although this is a great wayto assess thedierencebetween low carb and high carb diet,this does not simulatethereal world eectiveness ofeach diet For this reason,wemust investigatedata from less strict studies In other words,weneed to lookat what happened when subjects weretold to followa specic diet on their own

In 2014,a group ofthreeBrazilian researchers assessed theavailableliteratureon theeectiveness oflow carbohydrate diets in a meta analysis Theyspecicallylooked at trials that compared a ketogenic diet that consisted ofno morethan 50grams ofcarbs per daywith a conventional,low fat diet with less than 30%ofcalories from fat Theresearchers included 13studies that lasted 12months or morewith a totalof1577subjects

When examining theresults,theresearchers found that theparticipants in theketogenic diet groups lost an averageof 2morepounds than thelow fat diet groups Theresearchers also noted greater improvements in triglycerides,blood pressure,and HDLcholesterolin theketogenic diet groups

As a result,theresearchers concluded that theketogenic diet “maybean alternativetoolagainst obesity”

Thesendings fallin linewith another meta analysis on 13randomized controlled trials that compared low fat and low carbohydratediets Theresearchers found that,after sixmonths,subjects who consumed less than 60grams of carbohydrates per dayhad an averageweight loss that was 88pounds greater than thesubjects on low fat diets At one year,thedierencehad fallen to 23lb (which is consistent with what was found in themeta analysis conducted bythe Brazilian researchers)

As a result,theresearchers concluded that “low carbohydrate/high protein diets aremoreeectiveat 6months and are as eective,ifnot more,as low fat diets in reducing weight and cardiovascular diseaseriskup to 1year ”

Thesetwo meta analyses (and theother research youllnd in this articleonketo & weightloss) provideus with a lookat therealworld signicanceoflow fat and low carb diets When you put peopleon a low carb ketogenic typediet,they tend to losemoreweight than peoplewho areon a low fat diet Theketogenic diet also provides us with clear rules to follow,which makes it is easier for us to keep ourselves from overeating

To put it another way,theketogenic diet is oneofthebest ways to “hack” our brain and food environment so that we naturallyeat fewer calories and loseweight What is even moreinteresting is that this isn’t theonlyreason whymany peoplend weight loss success with keto Byrestricting carbs,wealso unlocktheweight loss boosting benets of ketones

Ketosis for Weight Loss

When carbohydrates arerestricted for a coupleofdays,thebodywillstart to produceketones This alternativefuel sourcecomes with manybenets for thebrain and nervous system,whileit simultaneouslypromotes weight loss

Oncethebodyenters ketosis and starts to burn ketones for fuel,most ketogenic dieters willexperienceincreased energylevels and decreased appetite This leads to theconsumption offewer calories,resulting in moreweight loss

Another reason whyketosis and weight loss arelinked is that ketones havea mild diuretic eect This is important to knowbecausemanypeoplewillmistaketheir rapid weight loss on keto as ifit is allcoming from fat In reality,therapid

o because a ypeop e sta et e ap d eg t oss o eto as t s a co g o at ea ty,t e ap d weight loss that occurs in therst weekoftheketogenic diet is mostlydueto water loss

Rapid Weight Loss on the Ketogenic Diet

Typically,during therst weekoftheketo diet,peopleseea veryquickdrop in weight anywherefrom 2to 10pounds This is unrivaled byanyother diet,but it is also not allcoming from fat

In fact,most ofthis weight loss is theresult ofthebodyshedding theextra water weight it was holding on to as a consequenceofcarbohydrateconsumption This can causeu likesymptoms, which is whyit is essentialto drinkplenty ofwater and followthesuggestions that you’llnd in our guideto theketo u

After a weekor two ofketo dieting,weight loss willhappen at a slower and moresteadypace This is also theperiod of timewhen thebodybecomes keto adapted as it switches from burning carbs to burning fat

How Fast Will You Lose Weight with Keto?

Onceyou’vemadeit through therst weekofketo and you arein ketosis,fat willsteadilyfallo your body(as long as you arein a caloriedecit) Theaverageweight loss at this point is around 1 2pounds per week the majorityofit coming from fat

As you get closer to your goalweight and your overall bodyweight decreases,weight loss willslowdown This happens becauseas your weight decreases so willyour dailycaloric needs For this reason,you maywant to recalculateyour calorieneeds everymonth or so

Keep in mind that weight loss maynot beconsistent either You might havesomeweeks whereit seems you haven’t lost anything then you’llweigh yourselfa week or two later and bedown 3 4pounds

What is behind theseeminglyunpredictableand uniquenatureofyour weight loss rate? Herearesomeofthecritical factors that determinehowfast thepounds willcomeo:

Your calorie decit Theonefactor that leads to themost signicant and consistent weight loss is a calorie decit In other words,when weconsumefewer calories than weneed to maintain our weight,wewilllose weight This means that your weight loss ratewillusuallyincreaseas your totalcalorieconsumption decreases However,therearelimits to howfar you should takeyou should takeyour decit Thehuman bodyis designed to prevent massiveamounts ofweight loss during times ofstarvation via mechanisms that makelong term fat loss much harder to achieveand maintain Becauseofthis,it is never a good idea to starveyourselffor extended periods oftime Research indicates that caloriedecits above30%are enough to stimulatesomeofthesecounterproductivemechanisms for long term fat loss.

Your current health status Your overallhealth plays a major rolein howfast you willloseweight and adapt to a lower carb diet Ifyou haveanyhormonalor metabolic issues,weight loss might beslower or a bit morechallenging than expected Insulin resistance,excess visceralfat,and thyroid issues,for example, can allhavea signicant impact on your weight loss rate.

Your body composition Do you havea lot offat to lose? Howmuch muscledo you have? Thepeoplewho havethemost to losewilltend to shred thefat at a much faster ratethan thosewho havea fewextra pounds to burn o This phenomenon is mostlyexplained bythefact that obeseindividuals can easily maintain a much larger caloriedecit,which willresult in faster weight loss Musclemass also plays a vital rolein weight loss becauseit helps keep your metabolic ratefrom dropping signicantlyas you lose weight This can help stabilizeyour weight loss rateand mayeven prevent a dreaded weight loss plateau Your daily habits Your dailyhabits willmakeor breakyour weight loss eorts Consistencyis thekeyto keto success.Areyou eating clean keto foods or high fat junkfoods with low qualityingredients? Areyou watching out for hidden carbs? Areyou exercising? Eating theright foods in theright amounts for your goals and adding morephysicalactivityto your dailylifearethemost important pieces ofa smooth and successfulbodytransformation

When wetakea step backand lookat thebigger pictureofour fat loss rate,predictablepatterns began to emerge For example,thepeoplewho typicallyseetheslowest weight loss arethosewho aresedentaryand overweight with poor metabolic health and eating habits that dont exerciseor keep trackoftheir carb and/or calorieconsumption

Conversely,thosewho start with moremuscleand decent metabolic health that aredisciplined enough to stickto their diet plan,maintain a caloriedecit,and increasetheir physicalactivitylevels willtypicallyloseweight morequicklyand get theresults theywant

In general,everyone’s health and lifestyleis dierent,which means theweight loss ratefor each person is going to be dierent too Wedo,however,shareonething in common:each oneofus can optimizeour bodycomposition with our diets

How Much Weight Loss Will You Get from Following the Keto Diet?

With a well formulated keto diet,you can technicallydrop as much fat as you want

Yes,you read that correctly you havethepotentialto sculpt your bodyinto incredibleshapewith keto However,most ofus willnot reach our bodycomposition goals bysimplerestricting carbs and being in ketosis

From a dietaryperspective,getting theresults that you desirewilltakediscipline,consistency,and a well formulated, healthydietaryapproach Thedisciplineand consistencyareup to you;our job is to provideyou with theinformation that willhelp you reach your goals with theketo diet

To help you get started on your weight loss journey,weput together a list ofthefour fundamentalprinciples that will help you formulatea healthyketo diet for your needs:

Eat theright amount ofcalories and protein to meet your goals You can useour keto calculator and calorietracking guideto help you with this

Get most ofyour calories from micronutrient densefoods For moredetailed information on what to eat, checkout our guideto micronutrients and our keto foodlist

Makesureyour diet is improving your overallhealth and wellbeing subjectivelyand objectively Implement lifestyleadjustments to makeyour diet into a long term lifestylethat you can follow indenitely

You willknowthat you arefollowing a well formulated and healthyketo diet for you ifthesefour variables aretrending in theright direction:

Your mood,energylevels,and senseofwell being

Your bodycomposition

Relevant biomarkers (eg ,blood pressure,cholesterol,triglyceride,and blood sugar levels)

Your ketonelevels

For moreinformation on howto createa keto diet that is healthyand eectivefor you,werecommend checking out our recentarticleonthetopic

However,even ifyou followeverysuggestion and strategyawlessly,you mayend up stalling at thesameweight for a fewweeks In this case,you mayneed to makesomeminor adjustments to your diet to get backon track

How to Break Through Plateaus and Boost Weight Loss on the Ketogenic Diet

Plateaus arean inevitablepart ofeverydiet Eventually,you willget to a point whereyou areeating what your body needs to maintain its weight This can happen months to years after you start theketo diet

When you encounter thedreaded plateau,dont giveup simplyfollowsomeofthesesuggestions:

Track your calories Ifyou arenot alreadydoing so,trackyour calories using an app likeMyFitnessPalor Cronometer This simplehabit willtakeyour results to thenext levelbecauseyou’llhavean objectiveway ofknowing ifyou areeating theright amount ofcarbs,fat,protein,and calories everyday.

Recalculate your macronutrient targets When you hit a plateau or simplywant to boost your fat loss, plug your updated information into theketo calculator This willallowyou to maintain a caloriedecit even after your calorieneeds havedropped Experiment with fat fasting. Ifyou arestillstruggling,tryimplementing a techniquecalled thefat fast.It normallyconsists ofa three daywindowoflowcaloric intakeand high amounts offat to kickstart fat burning and increasefat loss Ifyou’reinterested,Iwent into moredetailon fat fasting in another post

Eat less often It’s much easier to eat fewer calories and maintain higher levels ofketosis when you eat less meals Instead ofsnacking throughout theday,trygetting allofyour calories from 2 3meals every day You can also tryintermittentfasting byrestricting allyour meals to an 8 hour eating window This will allowyour blood sugar and insulin to drop down to baselinelevels so that your bodycan go into its fasting stateand burn bodyfat for fuel

Stick to the ketogenic diet (no cheating). Going from keto to high carb willcauseyou to gain weight rapidly Even just onecheat daycan causeyou to gain 4to 6pounds ofwater weight Ifyou havea sugar craving,indulgein a keto friendly dessertinstead ofa sugar lled snack

Don’t eat foods that you are sensitive to. Ifyour bodystruggles with dairy,gluten,or other foods in any way,then consider eliminating it from your diet Food sensitivities can slowprogress and impair health

Check for hidden carb sources You maybeeating morecarbs than you think Makesureyou aren’t getting too manycarbs from sneakysources likevegetables,peanut butter,processed meats,and over the counter medications

Decrease your stress levels Themost common ways that peoplestress their bodies on a diet is byeating too littleand exercising too much Studies havefound that exercising for morethan an hour a daycan drop our metabolic rateby15%,and maintaining a caloric decit of25%can decreaseour metabolic rate by6% In other words,dont overdo it you willslowyour metabolism down and causeyour own weight loss plateau

Eat the right amount of protein Too much protein can increaseinsulin levels and decreaseketonelevels, whilenot consuming enough protein can causeyou to burn musclerather than fat Ifyou exercise, protein levels should behovering around 08g 10g protein per lean pound ofbodymass a day This helps with musclemass retention and growth However,ifyou arenot exercising your protein intake doesn’t need to beas high Aprotein intakeof06g 08g ofprotein per lean pound ofbodymass is going to benefor sedentaryindividuals

Lift weights Bylifting weights,you willbuild musclemass and modestlyincreaseyour metabolic rateand fat loss Oneofthebest ways to increasemusclemass is bydoing bodybuilding typeworkouts For an overviewofhowto gain muscleon keto,checkout our guideto keto bodybuilding Supplement with MCTs MCTs or medium chain triglycerides area specialtypeofsaturated fat that can be taken up into theliver and converted into ketones Studies havefound that MCTs increasesatietyand reducefood intakewhileenhancing cognitiveperformanceand energylevels This makes MCTs a perfect weight loss supplement for keto dieters

Consume more beef and high fat dairy Theseketo foods contain high amounts ofa fattyacid called Conjugated Linoleic Acid (CLA) CLAhas been found to improvefat loss bya varietyofdierent mechanisms To get as much CLAas possible,sourceyour dairyand beeffrom 100%grass fed cows CLA content is 300 500%higher in beefand dairyfrom grass fed cows,compared to grain fed cows Take calorie decit breaks Ifnothing elseseems to work,then trytaking intermittent diet breaks every two weeks or so Recent research found that obesemen who took2weekbreaks from being in a caloric decit lost morefat than themen who maintained a caloriedecit This means that keto dieters may benet from taking intermittent caloriedecit breaks as well To implement a diet break,simplyfollowthe ketogenic diet for two weeks whileyou maintain a caloriedecit After thosetwo weeks,calculatewhat you need to eat to maintain your bodyweight,aim to eat that manycalories,and repeat recalculating your caloriedecit after each caloriemaintenancephase Researchers hypothesizethat this method ofdieting helps keep your metabolism from slowing down,allowing you to burn morecalories whileyou arein a caloriedecit

Looking for morespecic info on howto bust through weight loss plateaus on theketogenic diet? Followthis linkto learn more.

However,thereis onecaveat when it comes to weight loss In responseto a caloriedecit,thebodywilltypicallyburn someofits musclemass for fuelbyusing a process called gluconeogenesis As a result,manypeoplewilllosemuscle SHARE THIS

along with thefat when theydiet Luckily,thereis a wayto preservemusclemass,even in themidst ofextremecaloric decits

How To Avoid Muscle Loss On Keto

Themost important macronutrient for preserving and building lean muscleis protein Carbs help preserve musclemass to someextent,but protein is without a doubt themost important macronutrient that you must eat enough ifyou don’t want to losemuscle

Protein consumption is especiallycrucialon theketogenic diet Without dietarycarbs to provokean anabolic (musclebuilding) response,you willtend to losemuscle morerapidlywithout adequateprotein intakeon keto

With that being said,research has also found that ketones havea musclepreserving eect Becauseofthis, it is reasonableto suggest that you should eat just enough protein to maintain musclemass without eating so much protein that you decreaseyour ketonelevels

Hereis theprotein intakethat werecommend for keto dieters:

Ifyou exercise,protein levels should behovering around 08g 10g protein per lean pound ofbodymass a day

Ifyou aresedentary,then your protein intakeshould bebetween 06g 08g per lean pound ofbody mass

Thehigher thecaloric decit,thecloser your protein intakeshould beto thehigher end oftherange

Keep in mind,however,that consuming too much protein at anygiven mealcan decreaseyour levels ofketosis To mitigatethis eect,you can divideyour protein intakeinto equalamounts throughout your meals Ifyou workout,then consider consuming moreprotein after and/or beforeyour workouts becausethis protein is less likelyto spikeinsulin levels and reduceketonelevels

However,even ifyou followalltherecommendations in this article,you stillwon’t knowfor certain ifyou areactually losing fat To get a moreaccuratemeasureofyour fat loss,it is essentialto estimateand trackyour bodyfat percentage

How to Track Your Fat Loss on the Ketogenic Diet

Therearemanymethods you can useto evaluateyour fat loss,but thetwo simplest ways arebyvisuallyestimating your bodyfat percentageand byplugging your waist circumference,height,and weight into a bodyfat calculator To learn moreabout howto visuallyestimate your bodyfat percentage,followthis linkto our articleon thetopic

On theother hand,ifyou’d liketo usea bodyfat calculator,here’s what you do:

Wrap thetapemeasurearound your waist at thelevel ofyour bellybutton

Exhaleallyour air and securethetapewithout stretching it

Read themeasurement,writeit down,and calculate your percentageofbodyfat byplugging it into this bodyfat calculator

Remeasureevery2to 4weeks to trackyour progress

Although this isn’t particularlyaccurate,it willprovideyou with a reasonableestimateofyour bodyfat %that you can

trackwhileyou aredieting You can also lookat your bodyfat %estimatealong with your weight and waist circumference to determineiftheweight you lost is fat or water

Waist circumference,for example,tends to decreaseas fat mass decreases,providing you with an indicator that you lost fat Ifyour goalis to gain musclemass and losefat,then thenumbers on thescaleshould either increaseor staythe sameas thenumbers on themeasuring tapeand your bodyfat %calculation decrease

Putting it all Together — Losing Weight on Keto

Thebulkofresearch suggests that theketogenic diet is moreeectivethan conventionaldiets in helping you loseweight and shed bodyfat Oneofthereasons whytheketogenic diet provides such reliableweight loss results is becauseit consists primarilyofhighly satiating wholefoods likemeat,high fat dairy,and low carb vegetables whileremoving all carb rich,sugar laden processed foods from thediet Byeating in this way,you willfeelfullwhileeating fewer calories and losing weight

Themost important part oftheketogenic diet is consistency Approach this diet (or anyother diet that you try) with the mindset that you willmakeit into a long term sustainablelifestyle When you hit a plateau,don’t giveup weallhit plateaus eventually Takeit as an opportunityto recalculateyour calorieneeds,adjust your goals,and implement new strategies

To maximizeyour fat loss on keto even further,followthesesuggestions:

Trackyour macronutrient consumption

Aim to reduceyour waist circumferenceand bodyfat %

Eat theright amount ofprotein

Reduceyour stress levels

Lift weights

Supplement your diet with MCTs and CLA Implement someofthefasting and dieting strategies that werecommended above

Byfollowing theketogenic diet and implementing someofthesesuggestions,you can achieveincredibleresults

For example,you might beableto lose32pounds in just two months likeTaryn or you can transform from being obesewith metabolic syndrometo having near optimalhealth and blood workin 3months likeRoss (To nd out what elseis possiblewith theketogenic diet,followthis linkfor moresuccess stories )

Ifyou’d liketo get started on your keto weight loss journey,read through our beginner’s guideto theketogenicdiet If you haveanyquestion or concerns,introduceyourselfto our KetogenicLiving FacebookGroupand theketo community willhelp you out

P S Havea lookat theKeto Academy,our foolproof30 dayketo mealplanner It has allthetools,information,and recipes needed for you to succeed

+Thefood willalways t to your macros and cooking preferences!

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