Keto weight loss: What to expect
What is keto?
Keto refers to the ketogenic diet. The keto diet is a low-carb, high-fat diet. The low-carb, high-fat diet encourages the body to burn fat as its primary source of energy, breaking it down into ketones, this puts your body in a state of ketosis. This is the result of your body burning fat for energy rather than sugar or carbohydrates.
What is ketosis?
Ketosis happens when the body burns primarily fat. It happens when you’re on a very low-carb diet, like keto! The purpose of the keto diet is to get your body in a state of ketosis, which will happen if you’re eating very little carbohydrates. How few carbs your body needs to enter ketosis varies by individual.
People on a keto diet should be eating anywhere between 20 and 50g of carbohydrates a day. They should be consuming a moderate amount of protein and a high amount of fat daily. To give you an idea of how small that amount is, 50g of carbohydrates is about the equivalent of two slices of bread, so if you’re on keto and you’re having toast for breakfast, that’s your carbs for the entire day.
Why is keto so popular?
Although initially designed for medical treatments such as epilepsy, the low-carb high-fat diet has become extremely popular in the world of weight loss. The reason it is so popular for weight loss is because it works quickly, it makes it easier for your body to burn stored fat and maintain your BMR. If you’re looking for more information about metabolism and body composition, check out our blog BMI vs BMR here.
Keto also increases satiety, the combination of low-carb, high fat keeps you fuller for longer, inevitably leading you to eat less, promoting more weight loss. Although the ketogenic diet is restrictive, you’re still allowed to eat a lot of good fats.
What to expect
The ketogenic diet supports rapid weight loss. Depending on your starting weight, you can drop a significant amount of weight in the first week. On keto you can expect to be significantly reducing foods such as pasta, rice, bread, and starchy veggies. Keto calls for foods high in fat, but that doesn’t mean fatty foods, to lose weight, you’ll need to choose the right fats.
What are good fats?
Good fats are monosaturated and polyunsaturated fats, they’re called good fats because they’re beneficial for your general health and wellbeing. You can find good fats in the following foods:
- Nuts & seeds
- Greek yoghurt
Even though keto calls for consuming a high amount of fat, you still need to watch what you eat. You should avoid artificial trans fats. Trans fats are found in the following foods:
- Fried foods
Advantages vs. disadvantages
Even without a specific diet plan, we don’t tend to meet the recommended intake of 2 fruits and 5 vegetables a day. During keto, it can be even harder to reach those targets. It’s a good idea to take supplements during a ketogenic diet to ensure you’re meeting the appropriate RDIs.
Is keto right for me?
It depends on your goal, your lifestyle, and your dietary requirements! Depending on what you like to eat, keto might be a bit too restrictive. Regardless of your age, gender, and weight you should always consult with a health professional to see if the ketogenic diet is suitable for you.