- Articles on diet and weight management | EXCLUSIVE OFFER !
- Keto Weight Loss Pills From Holistic Labs, Extreme Natural Ketogen – Life IRL | EXCLUSIVE OFFER !
- Lindora launches a wide range of fresh ketogenic meals | EXCLUSIVE OFFER !
- Alka Tone Keto is a scam? Read Alkatone Keto Price, Reviews, Ingredients | DISCOUNT CODE !
- Tomorrow's legends of DC pay tribute to Great British Bake Off | LIMITED TIME OFFER !
You have decided to try the keto diet, you have figured out your macros and you are now ready to get started in weight loss, but you do not know what to expect?
In this article, we will give you an overview of the typical keto weight loss program and what you can expect.
We will give you a clear (and realistic) overview of the steps to take and the average rate of fat loss that most people will encounter so that you can set your expectations to avoid disappointment or frustration.
The first week – to achieve ketosis
In the first few days after a ketogenic diet (by limiting your net carbohydrate intake to 20 g / day and consuming enough fat and protein), your body will use the glycogen that is stored in your liver and muscles. source of fuel.
Once the glycogen is exhausted, your body has to switch to burning fat as the main fuel (instead of glucose), which means that you will go into a condition called nutritional ketosis.
Depending on your previous diet and your carbohydrate addiction, this could be a huge change for your body, and you will need some time to get used to it.
Once you have ketosis, many people experience what is known as keto flu – a flu-like transient state in which you may have one or more of the following symptoms:
- dry mouth
- tiredness and vertigo
- cravings for carbohydrates.
To relieve them, make sure to take enough electrolytes (sodium, potassium and magnesium) and be well hydrated. You may want to avoid high intensity workouts for a few days and give yourself rest (and enough sleep).
Weight loss during the first week
During the adjustment phase, you can expect to lose a lot of weight, usually between 3 and 7 lbs. Most of the weight is water because each gram of glycogen is bound to at least 3 grams of water and you will quickly deplete your glycogen stores (1).
It's still a very pleasant and encouraging way to start your journey, and if you stick to the keto diet, a stable weight loss will ensue.
Related: 7 signs that you are in ketosis
The second to the fourth week (approximately) – the phase of adaptation
Once you have achieved ketosis, your body will need time to adapt to the use of fat as the main source of energy.
While the first symptoms of keto flu are likely to be alleviated after a few days, you may experience persistent insomnia and decreased athletic performance.
You will most likely be less hungry than usual because lipids and proteins provide greater satiety than carbohydrates, and your energy will likely increase as your blood glucose levels and insulin levels stabilize.
To help your body adapt, you need to pay special attention to your net carbohydrate consumption during the adaptation phase and keep it below 20 grams per day as you want to maintain constant ketosis.
Cheating can be counterproductive, even detrimental, while your body still adapts to dietary and metabolic changes, and can cause cravings and weight gain.
Weight loss during the adaptation phase
If you maintain a caloric deficit, you will start to lose fat. To achieve consistent and stable weight loss, you need to monitor your calories, which will usually be a lot easier, because of the reduction in hunger.
Depending on your caloric deficit, the weight loss that you can expect can be about 1 to 2 pounds a week, some weeks slightly more.
People who have more body fat to lose usually see faster weight loss, while people who are already relatively lean may have trouble losing the last few pounds.
Related: 5 signs that you are fat adapted
Fourth week and beyond – you are now adapted to fat
Once your body adapts to the use of fat as the main fuel source, you will likely see an improvement in your energy and stamina, and the side effects of the adaptation phase will subside completely.
You may notice that you sleep better, that you do not want to eat carbohydrates and that your workouts will improve.
Now that you're fat, you could be a little more flexible with the amounts of net carbs you eat and even want to experiment to see where your limit is (the tolerance to each person's carbohydrate depends on their metabolism and level of activity. ).
You should always proceed with caution and follow everything, but you may discover that you feel better with just over 20g of net carbs per day. Some people can consume up to 30 or 35 net carbs a day while still prone to ketosis.
You can practice carbs once a week or once a month depending on your body and your goal when you are adapted to fat.
The rate of weight loss that you can expect once you are fit for fat: Depending on your calorie deficit and your activity level, it is realistic to maintain a stable weight loss of 1 to 2 pounds per week.
Again, people who have very little to lose (and have almost achieved their weight goal) may have much more difficulty and women may see fluctuations depending on the phase of their menstrual cycle.
Taking ketogenic supplements, such as MCT oils, can help you progress, give you more energy, improve weight loss, and even break trays.
If you work, you will add muscle weight, so the changes on the scale may not be as drastic.
The progression of weight loss is measured not only in pounds / kilograms, but also in inches / centimeters.
In order to follow all the changes your body undergoes, it's a good idea to take your measurements and take pictures every two weeks. These will help you to see your progress in the long term and could be very encouraging in times of hardship and motivation.
The weight loss is not linear and you will most likely see frequent fluctuations and a plateau, depending on your hormones, your level of hydration and your workout routine. That is why it is wise to weigh yourself every day or every week (instead of every day).
If you weigh yourself daily, do not be obsessed by the number, but always remember to look at the big picture. Do not sabotage your progress simply because the number you expect to appear on the scale does not appear.
Keep doing the keto regularly and you will eventually reach your weight loss goal, just like those incredible weight loss success stories we've received from our community.
Related: Plateau: Why weight loss is not a linear process