KETO Diet Benefits
There are many reasons you might want to follow a low-carb, high-fat keto diet, but most of those who do so are motivated by weight loss.
There are numerous studies and impressive stories from people around the world of how a ketogenic diet can effectively help you lose weight and burn fats accumulated in the body.
In this article, we will explain everything, and we will answer many questions that may occur to you, such as:
- How much weight can I lose by following the keto diet ?
- How fast can I lose weight ?
- Who are the people who will benefit from the keto diet ?
Although it is not possible to determine a clear answer to these questions to be generalized to everyone, it might be good to know that there are many personal factors that influence the rate of weight loss.
Weight Loss Benefits
First , before we talk about how and plan to lose weight through the keto diet, I think it's a good idea to talk a little bit about the importance and benefits of losing weight.
Losing weight will make you look better and make you feel better than before, but you need to be aware of the need to persevere and stick to your diet to avoid gaining weight again in the future.
According to statistics from the Institute for Health Metrics Evaluation in the USA, more than two-thirds of American adults are overweight.
This makes them vulnerable in this case to many health disorders and chronic diseases that are associated with weight gain, such as :
Read also : basics of a keto diet for beginners
Arthritis : It is known to everyone that every weight gain will lead to additional pressure on the joints and cartilage in them, this pressure can cause pain and stiffness in your joints, especially when you get older.
High cholesterol : Most people who are overweight have high levels of bad cholesterol and lower levels of good cholesterol. This increase in bad cholesterol levels increases the risk of cardiovascular disease and increases the likelihood of heart attacks and stroke.
Liver disease : When fat builds up in the liver, it can damage it. And the specialists note that everyone who is overweight is more likely to have cirrhosis, which may cause complete liver damage and stop it from working.
What are the factors that affect the results of the keto diet for weight loss ?
Suppose you want to follow a keto diet to lose some weight, be about 15 kilograms, and you stick to the diet plan for an entire month, and you work on reducing your caloric intake and exercising daily, such as a brisk walk or at the gym.
And Suppose you have a friend who wants to lose 8 kilograms of weight by relying on the ketogenic diet, but he was unable to cope and consumed meals rich in calories and carbohydrates from time to time.
According to this scenario, you will lose weight better and faster than your friend, but this is not necessarily, as many factors play a role in determining the rate and speed of weight loss, such as :
Your current weight
In order to lose weight, you must reduce the amount of calories, and this means that you must burn more calories than you get from food.
Therefore, your current weight will directly affect the rate of weight loss, if your weight is high, your metabolism rate will be higher, which will make you lose weight more quickly and easily than people who are not very over weight.
Lifestyle
Lifestyle includes all of the following:
- The rate of sleep you get.
- The amount of water you drink throughout the day.
- The amount and quality of micro-nutrients and minerals you get from the diet.
- Activity rate.
- your profession.
All of these factors are mainly influencing if we are talking about weight loss.
Sleep quality and duration
We all know that sleep is important when we want to lose weight. According to Dr. Craig Primack, a board member of the American Obesity Association, “People who sleep less than seven hours per night have a slower metabolism rate,” which means that they will not burn. Too many calories.
But what is the reason for this? Experts say that this is a matter of the balance of hormones in the body and your response to them, in addition, sleep affects the rate of consumption of small and large nutrients in the body.
How committed to the keto diet plan
Studies have shown that people who follow the keto diet plan carefully and keep their body in a state of ketosis for long enough, succeed in burning larger amounts of fat and use fat as the main source of energy more efficiently, all of this helps them lose weight and get rid of accumulated fat very quickly.
Pay attention pay attention
Tips : Going on a keto diet without a trainer or your own plan may lead to results that harm your body greatly
We recommend that you register with us to get a special plan for you through testing in quiz for one minute in order to determine the plan that will benefit you greatly.
What will you get when you register for our plan?
1. Personalized Keto Meal Plan
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2. Extensive Exercise Program
- Targeted workouts for most common problem zones: arms, legs, butt, and belly
- 80+ fun exercises from certified coaches
- Look your best in just 15 minutes a day
Exclusive Slim-Down Tips
- Lesser-known celebrity weight loss secrets
- Surprising facts and suggestions to kick your weight-loss journey into turbo-speed
- Inspiring motivational stories to keep you on track
What is the average weight we can lose by following the keto diet ?
- Being able to eat foods that contain fats in your diet is what distinguishes the keto diet, these fats will make you feel full more quickly and will not make you feel very hungry, and at the same time, by eating these foods, you will be able to lose weight due to the little content. Of calories you get from your diet.
- Also, the ketogenic diet will make you feel energized and energetic all the time, and this in turn will make you able at any time to exercise, which will double your efforts to lose weight and burn the accumulated fat in your body more quickly.
Read also : Unexpected foods hinder weight loss
I do not want you to think about the average weight that you will lose during a specific period of time, because we have said that this relates to many factors, and setting expectations at the beginning may make you feel a lot frustrated if you do not achieve goals within the expected period. This will hinder your progress even if it is slow.
The first stage of weight loss
Time : It extends for 1-2 weeks
The expected rate of weight loss in this period
Weight loss at this stage is fast, meaning that you will lose about 5 kilograms of weight (this weight is mainly water-based).
When your body starts losing sugars in the blood, you will start consuming sugars from the liver and muscles, and this is what we want. When you lose these sugars from your body, the alternative energy source will be fat. When that happens, you will enter what is known as the "ketosis" stage, which is the stage In which your body relies on ketones that result from burning fat as its main source of energy.
During this first stage, you can expect to lose about 1-4 kilograms of water weight, some people may succeed in losing 5 kilograms or a little more, studies have shown that every gram of carbohydrates is associated with 3 grams of water, and this means that when you lose Carbohydrates, the body will start losing water, and in the first phase of the ketogenic diet, most of the weight you lose will be water-based, but don't worry, this is an indication that you are progressing properly.
Read also : basics of a keto diet for beginners
It is necessary at this stage to avoid dehydration that you may experience as a result of losing water, so make sure to drink enough water, in addition to that, you may suffer at this stage from symptoms that are very similar to those symptoms that most of us suffer from when infected with the flu, This includes feeling nausea, vomiting in some cases, tiredness and fatigue, and you may suffer from irritability. This condition is called "keto flu", and its symptoms last for days or several weeks, and it is an indication that your body is working on adjusting energy sources and relying on a new source, meaning that you have started the process of burning fat.
Read also : Unexpected foods hinder weight loss
The second stage of weight loss
Time: It stretches for 2-4 weeks
The expected rate of weight loss in this period
On average, you may lose about 0.5-1 kg per week.
After losing weight in the first stage as a result of losing water, your body will begin to adapt to using fat as its main source of energy. When fat is burned, it will produce particles called "ketones" (also called ketones) that your body will use as a main source of energy.
The third stage of weight loss
Time : Stretches for 1-3 months and beyond
The expected rate of weight loss in this period
The rate of weight loss is usually slower, and you will likely lose 0.5-1 kg of weight per week.
Once you go into ketosis and your body starts consuming ketones as its main source of energy, you will feel much better. Your body will have more enough energy to carry out daily chores and stamina, and you will not feel a craving for carbohydrates anymore.
In the third stage of weight loss based on the ketogenic diet, you will continue to lose about 0.5-1 kg per week, but you may lose less than that sometimes. It is not a problem when this happens, because due to weight loss, your metabolism will be slower, and you will not need It has a lot of calories, so you have to start eating less foods to keep your progress.
Read also : How to lose weight in a very short time
What do I do if I do not lose weight after following the keto diet?
The ketogenic diet has proven to be a very effective diet when it comes to losing weight, but everyone has a special case, so you shouldn't compare your condition with other conditions that you may read about or see on the Internet, and if you do not lose weight when following the ketogenic diet, You should make sure that you follow the following tips :
a. Avoid hidden carbohydrates in foods
As you know, carbohydrates are found in almost all foods, especially processed foods.
And if you exceed your daily limit of carbohydrates (that is, if more than 5% of the calories in your body come from carbohydrates), your body will burn these carbohydrates instead of burning fat.
Try to eat healthy, unprocessed foods and avoid any foods that contain carbohydrates. And don't forget to read the information and ingredients of the food to make sure that it does not contain any carbohydrates.
In order to enter ketosis and ensure that you stay in it, you must limit the amount of net carbs you eat to less than 25 grams per day.
Read also : How to lose weight in a very short time
B. Don't eat too much protein
In addition to limiting the amount of carbohydrates you eat, you should also reduce your protein intake. The goal should be to get 20% or less of your calories from protein.
but why?
If you eat a lot of protein, your body will convert the excess protein into glucose sugar through a process known as gluconeogenesis. As a result, you will burn glucose instead of fats and ketones, and so on, you will be out of ketosis.
C. Make sure you are in a state of ketosis:
In order for you to lose weight and achieve your goals, you must reach and maintain a state of ketosis long enough.
D. Doing exercises
In addition to staying in ketosis, you can speed up weight loss through movement and exercise.
In the modern lifestyle that most people lead, you will have to ride in cars and work in offices while you are sitting for an extended period of time, and when you return home, you will have to sit for the rest of the time.
But when you do all of that, you won't be able to burn enough calories to lose weight.
Therefore, in order to achieve your goals, you need to do a variety of exercises. Muscle building exercises will give your body's metabolism a boost since muscle in the body burns more calories than fat.
Exercises that speed up blood circulation will help you increase the rate and speed of burning calories.
Even if you don't want to go to the gym or go out for a run, you can walk for 30 minutes 3-4 times a week. This should help you burn around 150 calories per day.
In addition to all the benefits of exercise in improving your rate of weight loss, exercise will improve your mood and keep you motivated throughout your diet.
Read also : How to lose weight in a very short time
E. Intermittent fasting
Intermittent fasting with the keto diet is an additional way to significantly aid in weight loss, and may be necessary for some people to notice results. Such as people with a slow metabolism rate and those over the age of 45 .
Although everyone will have a special story and experience with the ketogenic diet, the fact that everyone should know is:
The keto diet is a proven, well-proven weight loss diet that helps people lead a healthy, balanced lifestyle.
This diet will make you look better and feel in a better mood, and it will also help you enjoy every moment of your life.
However, as with any diet or diet, you may face many difficulties and obstacles on your way before you can achieve your expected goals.
You may have to pressure yourself a little to lose weight, but make sure that following the ketogenic diet plan carefully, exercising, and adhering to the tips we mentioned to you in this article will make you lose weight very efficiently.
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