Keto Recipes
KetoLogic recipes are delicious and entirely satisfying. Use them to lose weight, maintain your form, feel more energetic, and supercharge your brain.
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There are many reasons people start a low-carb, high-fat diet like keto, but the biggest reason is for keto weight loss.
There are plenty of case studies, impressive before and after photos, and even controversy surrounding the ketogenic diet’s application for weight management and fat loss.
Maybe you’ve read Tabitha’s story, who lost 10 pounds in just 30 days on the Keto 30 Challenge and 60 pounds overall. Or maybe you’ve followed along with Josie’s keto weight loss journey, who lost over 80 pounds on keto without even exercising:
But then you hear conflicting opinions, like Jillian Michaels, saying keto doesn’t work.
We’re going to clear up the confusion and answer the big questions: how much weight you can lose, how fast you can lose it, and who can lose weight with keto. While there is no one-size-fits-all answer, it’s helpful to know the following:
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Before looking at what kind of weight loss to expect on the ketogenic diet, it’s helpful to touch briefly on the major benefits of weight loss in general. Losing weight will help you look and feel better, but there is much more at stake. Understanding what is at stake will help you persevere when the diet becomes tough and cravings kick in.
According to the Institute of Health Metrics and Evaluation, more than two-thirds of American adults are overweight, which means they are more likely to suffer from a number of weight-related health issues:
According to the Centers for Disease Control and Prevention, even modest weight loss — anywhere from 5 to 10 percent of your body weight — can provide huge health benefits including improvements in blood sugar levels, cholesterol, and blood pressure. Furthermore, a study in the National Weight Control Registry cited that participants who maintained significant weight loss reported increased “energy levels, physical mobility, general mood, and self-confidence.” In other words, losing weight on the keto diet won’t just help you look better, it will be better for your overall health, energy, mood, and confidence. Keeping all of this in mind will help you stay motivated on your ketogenic journey.
Let’s say you were to start a diet, and you had about 30 pounds to lose. You stuck to the diet plan closely for the entire month, and only indulged in your favorite sweet treat once, on your anniversary. Even then, you chose a low-carb, keto dessert (no-bake keto cheesecake, anyone?).
You ate at a caloric deficit and made a point to move your body daily, whether for a quick walk or hitting the gym or yoga studio.
Let’s say your friend Jennifer started the ketogenic diet with you. She had about 15 pounds to lose. She had weekly cheat days on keto and didn’t track her caloric intake or macros very closely.
In this scenario, you’d lose weight more rapidly than Jennifer. Not only because you stuck to your keto meal plan (though that’s an important factor). But also because of the following factors, and then some.
To lose weight, you need to be in a caloric deficit which means you need to burn more calories than you consume.
Your current weight is the number one determining factor for how fast you’ll be able to lose weight on keto. This is because the heavier you are, the higher your metabolic rate is (your ability to burn calories in a given day). Keto-ers with more weight to lose typically lose weight faster and more easily in the initial stages than those who don’t weigh as much.
Your lifestyle encompasses:
These are all key factors when it comes to weight loss. The more drastic the changes in these areas, the more likely you are to witness dramatic changes in your weight.
Sleep is crucial for weight loss. According to Dr. Craig Primack, a member of the national board of directors for the Obesity Medicine Association, “People who sleep less than seven hours per night tend to have slower metabolisms,” which means they aren’t burning as many calories as they could be.
This has a lot to do with your body’s hormonal balance and response, and how micro and macronutrients are used in the body.
Some research has shown that those who stick closely to a ketogenic diet to the extent that their bodies enter a state of ketosis, which is when your body begins to burn fat for fuel instead of carbs (glucose) lose body fat more rapidly than those who do not, but still stick to the same caloric deficit.
The good news for those interested in the ketogenic diet is that it is an extremely effective method for weight loss for a number of reasons:
With the importance of weight loss in the back of your mind, and an understanding of some of the factors that impact weight loss, we can now look at the amount of weight you can expect to lose on keto. This guide is based on the assumption that someone is following a strict keto diet where 75% of their calories come from fat, 20% comes from protein, and 5% comes from carbohydrates.
Time: Weeks 1-2
Anticipated Weight Loss: Rapid weight loss – up to 10 pounds (of water)
As you start removing carbohydrates from your body, your body will begin using the glycogen stored in your liver and muscles as its primary fuel source. This is exactly what you want, because once your body gets through the glycogen, it will start burning fat instead of glucose. And when this happens, you’ve made it to the holy land: ketosis. We’ll talk more about this in Phase 2.
During this first phase, people can expect to lose anywhere from 2 to 7 pounds of water weight. Some people may even lose up to 10 pounds! Studies indicate that each gram of glycogen in human muscle is bound to about 3 grams of water. So, as your body burns through the glycogen, it also rids your body of water. Even though you’ll be losing mostly water weight in these early stages, this is a great sign that you are on your way to achieving ketosis.
It is important to note that while you’re in this first phase, you’ll want to make sure to drink extra water to prevent yourself from becoming dehydrated. Additionally, you may also notice flu-like symptoms — nausea, vomiting, tiredness, and maybe even some irritability. This is what people call the keto flu and could last anywhere from a few days to a few weeks. Don’t fret. This is simply a sign that your body is getting adjusted to a new fuel source i.e. transitioning to fat-burning mode.
Time: Weeks 2-4
Anticipated Weight Loss: Average weight loss – 1 to 2 pounds per week
After the initial drop in weight due to water loss, your body will then begin to adapt to using fat as its main energy source. At this stage, you’re becoming “fat adapted.” This is the point in the process when you achieve a state of ketosis, meaning your body switches from using glycogen as its fuel source to using fat. When your body starts burning fat for energy, it produces ketones (also called ketone bodies). You can test your body’s level of ketones to determine whether or not you’re in ketosis.
During this fat-burning stage, you can expect to lose a consistent 1-2 pounds per week. You’ll also begin to feel less hungry in this stage because the fat you’re consuming will make you feel more full. This will give your weight loss process a huge boost because you’ll have an easier time eating fewer calories.
TIme: 1-3 months and beyond
Anticipated Weight Loss: Slower weight loss – potentially 1 to 2 pounds per week
Once you’ve gone into ketosis, you’re going to feel like you’ve reached enlightenment. Well, almost. You’ll definitely feel like you have more physical and mental energy and endurance, and any carb cravings you may have experienced in the beginning will disappear.
In this phase, you may continue to lose 1-2 pounds per week, or it could slow down. If your weight loss slows down, that’s okay! Remember, as you lose weight, your metabolism will slow down a little as well. Your caloric needs will also lower, which means you’ll have to eat less to maintain your deficit. Stick with it. The CDC suggests that people who lose weight gradually and steadily at a rate of 1 to 2 pounds per week are more successful at keeping that weight off.
The ketogenic way of eating is an extremely effective weight loss method, but every person is different. Don’t compare yourself to the drastic before and after photos you see online. If you don’t experience the weight loss you’re seeking, stay positive and make sure you’re following these tips:
Here are more ways to break a weight loss plateau and the ten most common mistakes on the keto diet which could be preventing weight loss.
While each person’s keto journey will be unique, the fact remains: going keto is an effective way to shed extra weight and kickstart a life with better health. You’ll look better, feel better, and perform better in everyday life. But as with any diet, there will be times when the weight effortlessly slips off, and other times when the weight stubbornly hangs on. When you hit those weight loss stalls, the best thing to do is stick with it and stay on track. The ketogenic diet works and the health benefits of losing weight could transform your life.
KetoLogic recipes are delicious and entirely satisfying. Use them to lose weight, maintain your form, feel more energetic, and supercharge your brain.
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