Originally devised to treat epilepsy, the low-carb, high-fat keto diet is now used by many people in the world to achieve weight loss.
True enough, the keto diet offers several advantages, including improved fat burning, maintained metabolic rate, and increased satiety.
Most people who followed the diet reported a great amount of weight loss; however, much of the weight loss effect can be attributed to water losses.
Here we will discuss whether or not you are guaranteed to lose weight on keto.
Switching to ketosis
Carbs provide your body with the energy it needs to properly function.
Following a keto diet means limiting your carb intake by ≤ 50 grams per day. With limited access to carbohydrates stemming from reduced carb intake, your body shifts to burning fat and produces ketones to use as its primary fuel source, instead of glucose. This metabolic state called ketosis usually takes less than a week, but it may take longer for some people.
During this transition period, many people may notice evident weight loss. However, it is important to note that this may be due to changes in water weight.
It is more of a water weight loss at first
The glycogen, which is a stored form of glucose in your muscles and liver, is bound with water, typically 3 grams of water per gram of glycogen.
This water is then expelled from the body through urination or perspiration when you burn through glycogen stores. Hence, you may notice feeling much thirstier than usual and experience increased urination after starting keto.
It is noteworthy though that the amount of water weight you lose depends on your size and how much water you’re carrying. That is, you’ll likely lose more water weight if you are bigger.
Accordingly, water weight losses reported within the first week range from 1 pound (0.5 kg) to 10 pounds (5 kg).
Nevertheless, when done correctly and followed in the long term, you are guaranteed to slowly lose weight from fat this time, not water.
Being in ketosis allows your body to easily use your own stored fat for energy, and this is one of the many reasons why the keto diet may be better than other diets in terms of weight loss.
Best foods to eat to lose weight on keto
The keto diet has been found in a study to help control hunger levels and boost metabolic rate. If you want to experience its weight loss benefits, you need to ensure that you are following its key principles—eating low-carb, moderate-protein, and high-fat foods.
Here are 18 best foods to eat to lose weight on keto:
1. Lean meats
2. Fish
3. Poultry
4. Eggs
5. Avocado
6. Walnuts
7. Almonds
8. Cauliflower
9. Mushrooms
10. Coconut oil
11. Almond butter
12. Spinach
13. Macadamia nuts
14. Grass-fed beef
15. Olive oil
16. Tomatoes
17. Brussels sprouts
18. Asparagus
Basically, you need to cut out most carbohydrates and sugar in your diet and load up on fat-rich foods.
Best tips to lose weight on keto
Doing the keto diet may sound so easy; it is simply eating low carb, moderate protein, and high fat. However, without a nuanced and holistic approach, you’re unlikely to succeed.
Here are 5 best tips to lose weight on keto successfully.
Track your carb intake. It is important that you keep track of your carb intake to maintain ketosis.
Keep track of your overall calorie intake. Make sure you do not go beyond the recommended daily intake of protein and healthy fats while on a keto diet. Remember, if you consume calories more than your body is using, you’re unlikely to achieve your weight loss goals.
Get enough protein. Moderate consumption of protein is perfectly compatible with weight loss. It suppresses appetite and promotes weight loss.
Prioritize sleep. Sleep deprivation increases hunger hormones, which may lead to overeating, making you more susceptible to weight gain.
Learn stress management. Stress can make you overeat. Getting enough sleep, having regular exercise, practicing yoga, or spending time with your loved ones can absolutely go a long way towards stress reduction.
The Take-Home Message
Nowadays, the keto diet is most commonly used for weight loss, and there have been numerous reports online of great weight loss from keto dieters.
Take note though that early weight loss on the keto diet is mostly water weight, but as you go along and continue with the diet in the long term, your weight loss will slowly come more from fat than water.
If you are following the diet for quite some time now yet still not seeing results, try to track your carb and overall intake, get enough protein, prioritize sleep, and learn stress management. They can go a long way towards achieving your weight loss goals.
