How fast do you lose weight on keto?
The ketogenic diet has become increasingly popular in recent years, and not just with people who want to lose weight! Keto enthusiasts rave about the weight loss benefits of this diet, but how fast do you actually lose weight on keto? If you’re thinking about starting the keto diet but want to know more about how fast you can expect to see results, read on for everything you need to know about the keto diet and how it can help you reach your weight loss goals!
Why Weight Loss Is The Wrong Measurement
If your goal is to shed pounds quickly, it’s possible that an ultra-low carb diet could be a good way to go—but that doesn’t mean it will be a good fit for everyone. While an incredibly low-carb diet can lead to quick weight loss, there’s evidence it may also have long-term detrimental effects on overall health and well-being.
Tracking Progress with Keto Body Recomposition
On a ketogenic diet, your body will burn fat and convert it to energy instead of glucose. You can track your progress by weighing yourself before and after eating, but to get an accurate idea of how much weight you’re losing (or are unable to lose), be sure to measure your waist circumference, as well. This is a quick and easy way of knowing whether or not you’re meeting your goals with keto body recomposition.
Common Ketogenic Weight Loss Myths
Myth #1: You can’t eat a lot of calories and still lose weight. This is wrong. On a low-carb diet, as long as you keep your carbs low, you can enjoy any type of food in moderation because it will not throw your blood sugar out of whack and make you store fat. In fact, eating more often may actually be better than less often when it comes to losing fat!
Other Ways to Measure Success
In addition to measuring pounds lost each week, calculate your body fat percentage. Measure your waist by placing a tape measure around your belly button. Make sure that it’s not too tight or too loose (remember, we want accurate readings!). Then record your results in a journal so that you can monitor how well your stomach is shrinking as inches are dropping off. Seeing how far you’ve come is an incredible motivator that will keep you going strong!
What Happens When You Hit Plateaus
According to Volek, if your carbohydrate intake is too low to start with (less than about 30% of your total daily calories), your body will tap into its fat stores for energy before it begins breaking down muscle protein. The higher your carb intake, then, and consequently, the lower your protein intake—the more likely that at some point during a low-carb diet, either muscle loss or ketosis will kick in.
Maintaining Your New Lifestyle (Finding Paleo Alternatives)
The first week of starting a new lifestyle is always tough. Once you’ve become used to your new diet, it becomes much easier and less of a hassle, but that doesn’t mean there aren’t challenges along the way. One challenge many people face when trying to make any sort of lifestyle change is dealing with cravings for old food or times when friends eat things that are bad for their new diet.
Why Isn’t Everyone Doing This?
The fundamental reason why people aren’t doing keto is because people really want to eat carbs. People want to eat bread, pasta, and yes, even cake! If it weren’t for dietary restrictions or social stigmas of eating a diet that revolves around fat, I guarantee most people would jump ship to a high-fat diet in a heartbeat.
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