How I Got Off of the Keto Diet Without Gaining Weight Back

• I lost 40 pounds in a year on the keto diet, but then I wanted to quit.
• To quit without gaining all of the weight back, I used “maintenance keto.” 
• Maintenance keto is a period when you increase your carbohydrate count and decrease fat consumption.

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When I started the keto diet, I was the heaviest I’d ever been.

By the end of the 12 months, I’d lost 40 pounds. Following the keto diet was easier than I expected, I ate foods I loved, and I always felt satiated. 

Weight loss was my initial goal, but after a year, I began to not recognize my body and lose my curves. My dilemma was that if I went off of keto, how would I not gain the weight back? 

So once my body was at a point where I felt healthy and strong, I consulted with nutritional experts to begin my version of “maintenance keto,” a transition out of following a strict keto diet when you gradually increase your carbohydrate count and decrease fat consumption.

Some choose to stay on keto-friendly foods but increase carbohydrates with green vegetables. Others decide to incorporate food outside of keto and stick to under 50 grams of carbs. Some use this period to transition into a fully balanced macro diet with no limitations. 

Although it worked for me, it’s important to note the keto diet is not ideal for everyone and can come with risks. These are the steps I took with my network of experts while listening to my body. It’s important to consult with your doctor before drastically changing your diet.

I used 6 months of maintenance to transition out of the diet and ensure I could healthily maintain weight  

I think because I was following clean keto — a version of the diet that focuses on supplying your macro fat count with mostly monounsaturated and polyunsaturated fats like fish, avocado, and seeds — my transition was easier. 

Instead of living by convenient macro numbers that would drive up my fat intake, I listened to my body and balanced healthy fats with carbs from vegetable produce to help make up my daily food intake. 

In my first few months of keto maintenance, I began increasing my carbohydrate count.

On strict keto, my carbohydrate count was at 20 to 30 grams a day (mostly from green vegetables). For the first month of maintenance keto, I increased my carbohydrate intake to 45 to 50 grams daily while decreasing my fat intake to make up the difference. I kept my protein intake and menu of food items the same.  

I focused on eating more green vegetables while minimizing extra healthy fat additions to my meals. I still cooked with oils and ate fatty pieces of meat, but cut out fat bombs or extra avocado and nuts. 

For months two through four, I stuck with roughly 50 to 60 grams of carbohydrates a day. I also ventured into fruits and vegetables with heavier carbohydrate counts, like squash and carrots. 

On months five and six of maintenance, I stepped back from counting macros and began opening up my diet to more foods, including a little bit of dairy. I began following more of a paleo diet, which consists of meats, nuts, seeds, healthy oils, and produce (including most fruits and vegetables). 

On month six, I began having foods I ate before keto and saw how they interacted with my body.

For example, the first bite of a traditional milk-chocolate bar with cane sugar after a year and a half of no sugar tasted grossly sweet. I couldn’t believe I ate sugar for so long without seeing how incredibly sweet it was.  My favorite food was always potatoes, but when I ate one after 18 months it initially tasted bland and my heart was broken. 

Month six was taking elements of keto, paleo, and my new preferences or aversions to food and making them my own. I also learned about what made me feel energized after eating or what made me feel bloated or tired.

Overall, maintenance keto worked for me and my lifestyle 

Even though I’m not currently on the keto diet or maintenance keto, I do visit these two eating lifestyles often.

Rachel Hosie/Insider

By going 12 months on keto, and six on maintenance keto, I lost 40 pounds and felt at peace and in love with the way I felt (body image aside).  

During months five and six, I gained a few pounds. But for the two years that followed, my weight generally stayed in the same 5-pound range. As someone who could fluctuate 5 pounds a day consistently, I couldn’t believe it.

My body, at that point, was exactly where it wanted to be. 

How To Maintain Weight After Keto: Reintroducing Carbs Without Canceling Out Your Results

One of the key features, dare I say ‘pitfalls’ of the ketogenic diet is its highly restrictive nature. Given that the keto diet carb limit can be as little as 20 grams a day, it takes a whole lot of willpower and determination to go through with this low-carb diet. You may have been faithful in following the diet (and congratulations, by the way), but for some reason or another, feel like it’s time to get off the low-carb wagon. Maybe you have been wondering if falling off the rails of ketosis might affect your well-deserved weight loss progress. Here is a foolproof guide on how to maintain weight loss after keto.  

Anyone who has been on any weight loss program can attest to this fact – losing weight is easier when compared to maintaining the new weight. While there are many weight loss programs out there, none offers its users one thing – the guarantee that they will maintain their new weight even if they sway from their new lifestyle.

Granted, you cannot turn back to your old habits and expect to lose weight. But, can you abandon a diet and avoid gaining the lost weight back? More specifically, is there a way that you can stop keto dieting and maintain your weight?

How Does The Keto Diet Work?

The keto diet is a high-fat low carb diet that restricts the amount of carbs you can consume to as little as 20 grams a day (2). This way, you get most of your calories from fat, forcing your body to use different energy pathways. Instead of using carbs for energy, your body burns fat, thus entering a state of ketosis (3).

Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, start transforming your life now!

How To Maintain Weight After Keto?

There are many reasons why experts advise against following keto long-term, one of them being the fact that the low-carb, high-fat diet limits the consumption of nutrient-rich fruits, vegetables, and grains, which poses a concern for long-term health.

With this knowledge, you might want to get off the keto diet after a while. But if you do, will you gain all the weight back? Indeed, if you fall into the same unhealthy eating habits you were accustomed to before beginning the keto diet, you will gain all the weight (and even more) back. However, there are some methods that you can use to ensure that your transition from keto does not have adverse effects on your weight loss journey.

The ketogenic diet drastically limits the number of carbs you should consume a day – 20 to 50 grams to be precise (12). 

When transitioning away from keto, one thing you can do is gradually increase your carb intake. You can begin by increasing the daily amount by 10 grams each week. While doing so, track your weight and how you generally feel.

Increase the intake each week or every other week, depending on your personal goals.

In this approach, you do not phase out the keto plan entirely. Instead, you add a little more food into your diet. However, you have to ensure that you maintain a calorie deficit.

Weight loss is only possible through maintaining a calorie deficit. So, even if you decide to add more food into your diet, you are advised to do so without raising your carb intake too high, so that your body gets out of ketosis.

You just need to eat a little bit more fat and protein than you have been eating.

Read More: Calorie Deficit But Not Losing Weight: What’s The Culprit Behind It?

Lean protein such as skinless chicken, fish, and lean cuts of red meat have a high thermic effect. This means that they contain elements that either boost your metabolism naturally or are high in fat or protein; which requires more energy to digest and therefore, raise your metabolism.  

Foods with low thermic effects, such as carbohydrates, cost the body relatively little energy to digest and metabolize. 

While fat loss may be your primary goal while going on the keto diet, you may want to switch things up a little bit.

This approach, however, is not necessarily geared towards weight maintenance. By focusing on muscle gain, you maintain a low body fat percentage while adding more muscle mass.

A high muscle mass:

• Improves metabolic flexibility
• Strengthens bones
• Reduces the long-term risk of type 2 diabetes
• Makes it harder to regain fat

To increase your muscle mass, focus on resistance training. As you will be building mass, you will need to add more calories and protein to your diet but keep carbs low.

You should only add more carbs around workouts alone.

You could also opt for a less restrictive diet that allows you the flexibility to eat extra vegetables that the keto diet does not ‘allow’. However, avoid taking junk food and stick to Paleo foods only.

This change adds variety to meals, which is always a welcome addition to any diet.

While transitioning to a low-carb diet, start by raising your carb limit by 10-20 grams, and maintain it for one to two weeks before reassessing again.

However, once you begin transitioning, you might gain a pound or two. Don’t worry, though, as this is mainly water weight.

Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time before regularly eating again (19).

The main idea behind intermittent fasting is that you have an “eating window,” during which you do not limit your food intake, and periods of fasting when you refrain from eating. 

Intermittent fasting offers a wide array of benefits, such as fat loss, lower levels of cholesterol, lower blood sugar, better health in general, and increased longevity.

There are various methods of doing intermittent fasting. You could try:

• Fasting for 12 hours a day
• Fasting for 16 hours
• Meal skipping
• Fasting for two days a week
• Alternate day fasting
• A weekly 24-hour fast
• The Warrior Diet

Intermittent fasting also has its downsides. For one, people on this kind of diet may not eat enough nutrients, such as fibre. This can increase the risk of cancer and have an adverse effect on digestive and immune health.

Read More: The Warrior Diet: Benefits, Side Effects, And Weight Loss

• Keep On Moving

To maintain your keto diet weight loss, adopt a more active lifestyle. This will not only help keep the weight off, but it will also improve your general well-being. 

Practice regular movement throughout the day by taking frequent breaks, going on walks often, and stretching or doing yoga during the day (10).

The benefits of regular movement cannot be overlooked. In fact, maintaining regular activity throughout the day has proven to have a much more significant impact on your overall health than one heavy exercise session.

Summary On How To Go Back To Eating Normal After Keto And Maintain Weight Loss:

• Do it gradually
• Add more protein to your diet
• Adopt a more flexible keto plan by adding more food – as long as you remain in a calorie deficit
• Switch your focus from fat loss to muscle gain
• Transition to a low carb non-keto diet, such as Paleo
• Try intermittent fasting.
• Be active throughout the day

FAQs

In the first week, you may lose 2 to 10 pounds of water weight. The first month could see you losing 4 to 10 pounds (about 1 to 2 pounds a week).

Although the results vary from person to person, you might expect to lose at least one pound of fat per week.

To determine whether a diet is safe or effective, you must look at four things:

• How it changes your body’s composition. The best diet is one that reduces your body fat. Many fad diets are known to help in the loss of water weight and not fat loss, which is counter-productive, as it is so easy to gain water weight back.
• How it affects your overall health and wellbeing. Any diet that causes you stress, anxiety, and generally has a negative effect on how you feel about yourself should be abandoned. Avoid diets that have a negative impact on your mental health.
• If it has long-term benefits or if you can follow the diet long-term. Generally, if you cannot follow a diet for its long-term benefits, ditch it. A good diet is one whose benefits can be enjoyed months (even years) to come. If you cannot keep up with a diet, then maybe it is not for you. Pick a plan that is feasible for you.
• If it meets your nutrient needs or goals. Your diet should not have a negative impact on your health. The diet should not negatively impact your body’s ability to ward off diseases.

So, does the keto diet fulfill all these requirements? To demystify this, we first have to look at how the keto diet works. The keto diet is a low-carb diet that limits carbs, such as those in grains, starchy vegetables, and fruit. The diet puts emphasis on the consumption of foods high in protein and fat.

Keto restricts the type and amount of carbs you eat and focuses more on fats and proteins, such as:

• Poultry
• Fish
• Eggs
• Non-starchy vegetables, and
• Meat.
• Fats and oils

It excludes and limits most grains, legumes, fruits, bread, sweets, pasta, starchy vegetables, and some nuts and seeds.

The keto carb limit for most people is 20 grams. The diet suggests that a person consume less than 20 grams of carbs a day so that you can enter ketosis.

Ketosis occurs when you do not have enough glucose (sugar) for energy, so your body breaks down the stored fat, converting it to ketone bodies which can be used for energy.

The carb limit for keto is miles ways from what is generally recommended. Dietary Guidelines for Americans recommend that carbs make up 45-65 percent of your daily calorie intake.

Ergo, if your daily calorie intake is 2000 calories, then carbs should make up 900 to 1300 calories, which would be 225 to 325 grams. 

For this reason, following the keto diet has potential side effects, such as:

• Headaches
• General malaise
• Bad breath
• Skin rashes
• Constipation or diarrhea
• Weakness
• Muscle cramps.

• So, Is It Safe?

Mayo Clinic states that this high-fat, very low-carb diet is thought to have brain-protecting benefits (21). As many as half of young people with epilepsy had fewer seizures after following the diet (5).

Some early research also suggests that it may have benefits for blood sugar control among people with diabetes. 

However, there is very little evidence to show if the keto diet is efficient or even safe over the long-term for anything other than epilepsy. Furthermore, the diet cuts out many healthy foods, which may make it difficult for you to meet your daily micronutrient needs.

All in all, the diet may be recommended for some people with uncontrolled epilepsy. However, its high-fat content plus the limits on nutrient-rich foods may pose a concern for long-term health.

Also, eating large amounts of fat and protein from animal sources increases your risk of heart disease and certain cancers.

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!

Very few things are as unmotivating as putting in all your effort into something and not seeing the results. As the keto diet is highly restrictive, it takes a lot of determination. It is no shock, therefore, when one gets frustrated when their input does not give them the desired results.

Have you been on the keto diet yet you have nothing to show of it? (18) You may be making these mistakes:

You Are Consuming Too Many Carbs

For your body to enter ketosis, a metabolic state in which your body burns fat for energy and not glucose, your carb intake must be drastically reduced. 

Your carb intake should be at most 5 to 10% of your daily calorie intake. Unless this happens, your body will not enter ketosis, and you will not lose weight.

You Are Consuming Too Many Calories

There is only one secret behind weight loss – creating a calorie deficit. A calorie deficit is a shortage in the number of calories consumed relative to the number of calories required for maintenance of current body weight.

There are two ways to create a calorie deficit.:

• Reducing the number of calories consumed
• Expending more calories through physical activity

You still need to watch your calorie intake while on the diet because keto-friendly foods, such as avocado, nuts, and nut butter, are high in calories. This is despite the fact that you feel satisfied after eating ketogenic meals and snacks because of the filling effect of fat and protein.

You can still consume too many calories on the keto diet by eating large portions and snacking throughout the day (13).

To ensure that this does not happen, pay attention to portion sizes, increase physical activity, and snack in moderation in between meals. 

You Are Not Eating Nutritious Foods

To trigger weight loss, cut out processed foods from your diet, as they provide extra calories and are nutrient-deficient (22). They are high in calories and low in minerals, vitamins, and antioxidants.

Instead, focus on nutritious, whole foods.

You Have An Undiagnosed Medical Condition

Medical conditions such as depression, PCOS, Cushing’s Syndrome, hypothyroidism, and hyperinsulinemia cause weight gain and make it difficult to lose weight (4, 8, 16, 23).

As such, it is advisable that you seek professional advice from a licensed professional before going on any diet.

You Have Unrealistic Weight-Loss Expectations

Losing 1 to 2 pounds or 0.5 to 1 kg a week (depending on starting weight) is recommended. Anything more drastic than this may not be easy to maintain in the long run (17).

You Are Stressed Out Or Haven’t Been Having Enough Sleep

Chronic stress and lack of quality sleep have proven to have a negative impact on weight loss (6). 

When you are stressed out, your body produces excess amounts of a hormone called cortisol – also known as the stress hormone (20). 

Elevated levels of cortisol in your body can encourage your body to store fat, especially in your midsection. 

Furthermore, chronic stress also leads to sleep deprivation, eventually causing weight gain. Lack of sleep negatively impacts hunger-regulating hormones such as leptin and ghrelin, causing an increase in appetite (14). 

To reduce stress and get better sleep, practice meditation, yoga, and spend less time on electronic devices, especially before bed (15).

You Are Actually Not Achieving Ketosis

Unless your body goes into ketosis, you cannot lose weight. To achieve ketosis, carbs should represent 5 to 10 percent of your calorie intake. 

You Are Not Getting Enough Physical Activity

Your sedentary job may just be the reason why you are not losing weight. Physical activity stimulates fat loss and helps build muscle. This can eventually boost your metabolism by increasing the amount of energy burnt at rest.

Conclusion

As you can see, the journey towards a healthier body does not stop at just losing weight. It would be best if you still worked hard to maintain your new weight, or all your hard work may be lost. Follow our helpful tips on how to maintain weight after keto and enjoy your journey (plus some of the foods restricted before).

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. 4 Options Once You Reach Your Goal Weight With Keto (paleoleap.com)
2. Beyond Weight Loss: A Review Of The Therapeutic Uses Of Very-low-carbohydrate (Ketogenic) Diets (2013, ncbi.nlm.nih.gov)
3. Carbohydrates (2014, ncbi.nlm.nih.gov)
4. Cushing’s Syndrome: Update On Signs, Symptoms And Biochemical Screening (2015, ncbi.nlm.nih.gov)
5. Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies (2017, ncbi.nlm.nih.gov)
6. Effects of Chronic Social Stress on Obesity (2012, ncbi.nlm.nih.gov)
7. How To Maintain Long-term Keto Weight Loss Results For Life (2020, ruled.me)
8. Hypothyroidism And Obesity: An Intriguing Link (2016, ncbi.nlm.nih.gov)
9. If I Stop Keto, Will I Gain the Weight I Lost? (2019, keto-mojo. com)
10. Incidental Movement, Lifestyle-embedded Activity And Sleep: New Frontiers In Physical Activity Assessment (2007, cdnsciencepub.com)
11. Is A Keto Diet The Best Way To Lose Weight? (bbc.co.uk)
12. Ketogenic Diet (2020, ncbi.nlm.nih.gov)
13. Ketogenic Diet for Obesity: Friend or Foe? (2014, ncbi.nlm.nih.gov)
14. Lose Sleep, Gain Weight: Another Piece of the Obesity Puzzle (2010, ncbi.nlm.nih.gov)
15. Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults – a prospective cohort study (2011, ncbi.nlm.nih.gov)
16. Obesity and Weight Gain in Relation to Depression: Findings from the Stirling County Study (2009, ncbi.nlm.nih.gov)
17. Rate of weight loss can be predicted by patient characteristics and intervention strategies (2011, ncbi.nlm.nih.gov)
18. Reasons for not losing weight on a keto diet (2019, medicalnewstoday.com)
19. Seven Ways to do Intermittent Fasting (2020, medicalnewstoday.com)
20. Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity (2016, pubmed. ncbi.nlm.nih.gov)
21. The truth behind the most popular diet trends of the moment (2019, mayoclinic.org)
22. Ultra-processed food consumption and excess weight among US adults (2018, cambridge.org)
23. Weight Management Interventions in Women with and without PCOS: A Systematic Review (2017, ncbi.nlm.nih.gov)

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Keto diet: what you need to know before you try

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February 04, 2021

read 10-15 minutes

We figure out who suits and why such a diet can be dangerous, how to choose products and make a menu. The material was checked and commented by Evgenia Mayevskaya, PhD, gastroenterologist, nutritionist at the GMS Clinic.

What is the keto diet

The keto diet, or ketogenic diet, is a low-carb, high-fat diet. The keto diet helps lower blood sugar levels, increase insulin sensitivity, improve well-being and lose weight by changing metabolism.

The change in diet induces a state of ketosis, a metabolic regime in which the body receives fuel from animal foods. Ketone bodies become the main source of energy: acetone, acetoacetate and beta-hydroxybutyric acid. These are substances that are formed in the liver from the fatty tissues of the body and consumed fats. Ketone bodies feed the internal organs, muscle tissue and brain instead of glucose.

The process of ketosis can be started with the help of fasting, but the keto diet allows you to enter this state and stick to it all the time without risk to health.

Signs of ketosis:

• acetone or fruity breath;
• increased levels of ketone bodies in blood, urine and breath;
• decreased appetite and hunger;
• a breakdown, which after a few days may be replaced by normal health and increased brain activity;
• disorders of the gastrointestinal tract, thirst and frequent urination;
• weight loss;
• irritability;
• insomnia.

Ketosis is a natural metabolic state of the body in which fats and adipose tissues of the body become the main source of energy instead of glucose.

Types of keto diet:

• standard: 75% fat, 20% protein and 5% carbohydrates of total calories;
• cyclical: five days on keto alternates with two days on high-carb foods;
• targeted: suitable for those who play sports;
• High Protein: Differs from the standard in the ratio of elements (60% fat, 35% protein and 5% carbs).

Most studies and expert articles are devoted to the standard and high protein regimens. Cyclic and target options are less studied and recommended for athletes and bodybuilders.

The keto diet is a diet that is high in fat and low in carbs. The body gets energy from animal food instead of glucose. Such a diet can help lower blood sugar and insulin levels and lose weight.

Foods to Avoid on a Ketogenic Diet

The keto diet cannot be called carbohydrate-free: their daily amount is 5% of the diet or 20-50 grams of the product.

But to start and maintain a state of ketosis, you need to remove from the menu or reduce the amount of high-carb foods:

• starchy cereals and products: rice, pasta, flakes, potatoes;
• sugary foods and drinks: soda, fruit juices, pastries, and so on;
• any fruit other than berries;
• beans and beans;
• dietary and low-fat foods;
• sauces and flavorings that contain sugar and unhealthy fats;
• alcohol.

Foods to include in your diet

The main products that are included in the keto diet:

• meat: steaks, sausages, bacon, chicken and turkey;
• fish: salmon, tuna, mackerel;
• seafood;
• eggs;
• butter and sour cream;
• cheeses: cheddar, goat, cream, mozzarella or blue cheese;
• nuts and seeds;
• olive, coconut and avocado oils;
• fresh avocado and guacamole;
• low carbohydrate vegetables: most green vegetables, tomatoes, onions, peppers;
• seasonings: salt, pepper, spices and herbs.

Low carb foods that are suitable for the keto diet:

• 0% carbohydrates: beef, lamb, chicken, eggs, pork (including bacon), jerky, salmon, sardines, trout, butter, olive, coconut and avocado oils, water, coffee, tea.
• 0-5%: liver, shellfish, shrimp, tuna, lobster, cod, tomatoes, cauliflower, cucumber, asparagus, mushrooms, cheese, sour cream, yogurt (including Greek yogurt).
• 5-10%: broccoli, onions, Brussels sprouts, kale, eggplant, sweet peppers, green beans, avocados, olives, strawberries.
• 10-15%: grapefruit, apricot, walnuts.
• 15-25%: almonds, peanuts.

As a snack, experts advise eating seafood, cheese, olives, meat, hard-boiled eggs, nuts, berries, dark chocolate, and small portions of food left over from breakfast, lunch, and dinner.

You can read the continuation of the article at the link to RBC Style

Gastroenterologist
Nutritionist (nutritionist)

Source RBC Style

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Health: Weight Loss on Keto

In the United States alone, over 93. 3 million adults are obese (CDC, 2018), which is roughly 40 percent of our population! And the question is much more important than not wearing your favorite pair of jeans. Obesity-related conditions such as heart disease, stroke, type 2 diabetes, and some types of cancer cause premature death. According to the Centers for Disease Control and Prevention (CDC, 2018), 40 percent of Americans (more than 100 million adults) have diabetes or prediabetes. The main cause of stroke, heart attack and kidney failure is hypertension (high blood pressure). Guess what can lead to hypertension? About 30% of cases of hypertension are associated with obesity. People are literally dying of obesity. This has led many people to a variety of diets, including low-fat diets, paleo and low-carb diets, and high-fat keto diets. People are beginning to question the dietary recommendations that have led to more, not less, obesity and obesity-related diseases.

Source: Behavioral risk factor surveillance system

We know this from our own experience, and that’s why we created Keto-Mojo. Before we started the high fat and keto diets, we were overweight, unhealthy, and tired of being tired. And while everyone should talk to their doctor and possibly a dietitian before making any dietary changes, we want to try and educate others about the benefits of a ketogenic diet for weight loss. While it may seem difficult to completely change the way you look at food and diet, there is a loving and supportive ketogenic community that will gladly offer you a shoulder to lean on as you lose weight and aim for long-term weight loss!

The ketogenic diet is gaining popularity in the medical community as a fantastic tool in the treatment of obesity and obesity-related diseases. This has spurred countless research into not only its effectiveness, but safety, and overall health benefits, including fat loss.

A recent study of 83 obese patients over 24 weeks looked at the long-term health effects of a strict ketogenic diet (Hussein et al., 2004). The BMI (body mass index) of the participants was in the range of 35. 9± 1.2 kg / m 2. ² and 39.4 ± 1.0 kg / m ² . All participants were subjected to liver and kidney function tests, as well as glucose and lipid profiles using fasting blood samples and complete blood counts. After that, fasting blood samples were tested for total cholesterol, high-density lipoprotein (HDL) cholesterol (also known as “good” cholesterol), low-density lipoprotein (LDL) cholesterol (known as “bad” cholesterol), triglycerides, blood. sugar, urea and creatinine levels at 8, 16 and 24 weeks. In addition, measurements of weight and height, as well as blood pressure, were monitored at each visit. During the study, participants received a diet consisting of 30g carbohydrates, 1g/kg protein, and 80% fat (via healthy high-fat meals). Participants noted a dramatic weight loss, from an average body weight of 222.73 pounds to 191.07 lbs. In addition to the weight loss and subsequent BMI, the participants also showed significant reductions from weeks 1 to 24 in total cholesterol as well as triglycerides and blood glucose. Participants also noted a positive increase in HDL cholesterol levels.

And while many of you may be interested in the science of the ketogenic diet and its many benefits (feel free to read our other articles), you may be interested in learning how to use the diet for weight loss, not just weight loss. water weight.

Keto, which focuses on low-carb foods, may be one of the least complex diets, but with the sheer amount of information in the form of blogs, websites, Instagram, Pinterest, and doctors, it can seem daunting.

But the ketogenic diet is all about getting your body into ketosis (a metabolic state where you burn fat for fuel versus glucose).

So how do you start your weight loss journey with a ketogenic fat burning diet? Follow our 5 easy steps and we’ll help you create a healthy eating plan in no time!

Step One: Consult Your Physician and Take Measurements

Always check with your healthcare provider before making any lifestyle changes, especially if you are on medication, so they can advise you on the necessary precautions, perform any necessary lab work, and keep them informed so they can track your progress. and avoid any unwanted side effects. (except the keto flu, which is a bit like a pass).

If you are a diabetic, you should especially talk to your doctor as keto affects blood glucose levels and you may need to adjust your insulin levels to ensure the correct dosage. After getting permission from your healthcare provider, we recommend that you measure your body by calculating both your BMI and body fat percentage (your healthcare provider can help you with this) and obtain an accurate weight. All this information will help you personally monitor your progress. With any form of weight loss, it’s easy to focus solely on the scale, but the scale is NOT the only way to measure success! And when you feel like giving up because you haven’t reached a certain number, look back at your starting point and evaluate how far you’ve come!

Step Two: Know What Foods to Eat on Keto

The ketogenic diet is a diet that is high in fat, moderately low in protein, and very low in carbohydrates. This means that most of your calories come from good sources of fat. But this does NOT mean that you will only eat bits of butter and bacon fat! Nutrition is very important in a ketogenic diet. You need to make sure you get your fuel from whole foods. This means vegetables, meats, dairy products, oils, nuts, and berries (in moderation).

Eating whole foods makes things easier. When looking at prepackaged “keto” foods, you need to carefully analyze the ingredients to find the culprits that may not actually be keto friendly. Read more about this in our article titled Is It Keto Approved? . Also learn how to calculate your macronutrients. It’s not just about calorie or carbohydrate intake; This refers to a diet consisting mainly of healthy fats (coconut oil, olive oil, almond flour, macadamia nuts, etc. as listed below), moderate protein (grass-fed meat, chicken breasts and thighs, eggs, etc.). ) and low-carb vegetables (leafy greens, zucchini, bell peppers, green beans, etc. ). If you are consuming any fruit, you should choose unsweetened, low glycemic berries so that they do not cause a significant spike in blood glucose levels, which in turn would affect your ability to stay in ketosis. More interesting options are presented in the infographic below:

Step Three: Macro and Calorie Counting

You have a basic idea of ​​what to eat. But how much should you eat? This is where the conflicting information starts. Now there are two different views on losing weight on keto. Some say you don’t need to restrict calories, just stick to one percent ketocalorie (70% fat, 25% protein, and 5% carbs) or 20g net carbs per day. (Note that net carbs are all carbs minus fiber.)

With this school of thought, you should eat until you are full and stop. Eat more fat as needed to feel full. Now, as clinical studies have shown, it works and leads to weight loss. But in many of these studies, participants were morbidly to morbidly obese, and simply reducing carbs would lead to weight loss, especially in the short term. The problem here is that many overweight people don’t know what satiety is. They may feel that they need to feel “stuffed” or full in order to be satisfied. Thus, these people may be more likely to overeat, resulting in weight gain rather than weight loss.

The second school of thought is to keep track of your macros (the amount of fat, protein, and calories you can have daily) and to have a calorie deficit. This is our preferred method as it seems to lead to more optimal results and ketone levels. For those who want to do this route, using a macro calculator such as MyMojoMacros will help you determine the correct amount of protein and fat for your activity level as well as your daily calories.

Step Four: Tracking the Keto Diet for Weight Loss

Once you’ve decided on the method you’d like to stick to calories and macros, you need to decide how you’ll track what you eat. While some prefer pen and paper, we love the ease of use of the app or website. We recently covered some of them, so head over to this article to read the pros and cons of a few of the top keto apps are available for your mobile devices. And now the hardest part. Once you have your macros, your tracking method, now you need to plan your meals to stay within your limits. We have always believed that meal planning is the best way to stay on track. It’s much easier to make adjustments to your day BEFORE you eat anything. For us, that means keeping track of breakfast, dinner, and snacks first and foremost. Then, use the leftover macros to make a delicious, nutrient-dense salad! If you need more fat, you can add avocado, cheese, dressing, or oils. If you need more protein, you can add eggs or meat.

Step Five: Experimenting with the Keto Diet on Your Own

Finally, keep in mind that each person’s body is unique and uniquely responds to food, diet, and exercise. This means that food that someone can eat and stay in ketosis can throw you out.