There are many reasons why you may be following low-carb, high-fat keto diet, but most of those who do, are motivated by weight loss.
There are many studies and impressive stories for people around the world how the ketodiet effectively helps to lose weight and burn the body's accumulated fat.
In this article, we will clarify everything, and we will answer a lot of questions that may come to your mind such as:
How much weight can I lose by following a quito diet?
How fast is weight loss?
Who will benefit from the Quito Diet?
Although a clear answer to these questions cannot be determined to be shared with everyone, it may be good to know that there are many personal factors that affect your weight loss rate.
Benefits of weight loss
At first, before talking about the method and plan of weight loss by following a ketone diet, I think it's good to talk a little bit about the importance and benefits of weight loss.
Losing weight will make you look prettier and make you feel better off than before, but you should 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 U.S. Institute of Health Metrics, more than two-thirds of adults in America are overweight.
This makes them vulnerable to many health disorders and chronic diseases associated with weight gain such as:
Arthritis: It is known to everyone that every weight gain will lead to additional pressure on the joints and cartilage in them, which can cause pain and stiffness in your joints, especially when you get older.
High cholesterol: Most overweight people 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 attack and stroke.
Liver disease: When fat accumulates in the liver, it can cause damage. Specialists point out that anyone who is overweight is more likely to develop cirrhosis, which can cause complete liver damage and stop working.
Cancer: Although there is no confirmed evidence that being overweight makes you vulnerable to cancer, many studies suggest a link between high levels of body fat and cancers, such as breast cancer, kidney cancer, colorectal cancer and endometrial cancer. Weight gain has been shown to increase the risk of endometrial cancer by two to four times.
Type 2 diabetes: The presence of too much fat in the body will increase insulin resistance, a condition that means that the body will not respond to insulin, and therefore, large amounts of glucose will remain in the bloodstream and will not enter the cells of the body, and if this condition lasts for a long time, it will eventually make you suffer from type 2 diabetes, in addition to complications of this disease that may include damage to both the heart, eyes, nerves and others.
According to the Centers for Disease Control and Prevention in the United States of America, even a small amount of weight loss, i.e. 5-10% of body weight, will significantly improve cholesterol and blood sugar levels and control blood pressure.
In addition, the National Weight Control Registry Center of America noted that all people who have lost some weight have higher levels of energy and mobility, improved overall mood and increased self-confidence.
We conclude from all this that losing weight based on keto diet will not only make you feel better in your appearance, but will make you healthier, increase your energy levels and improve your mood and self-confidence, and putting these expected goals in mind will help you to continue and succeed in your diet.
What factors affect the results of keto diet weight loss?
Let's say you want to follow Quito Diet for some weight loss, be about 15 kilograms, stick to your diet plan for a whole month, and you're working to reduce your calorie intake and exercise daily, such as a brisk walk or gym.
Let's say you have a friend who wants to lose 8 kilograms of weight based on the ketonian diet, but who was unable to take it and occasionally eat meals rich in calories and carbohydrates.
Under 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 have to reduce the amount of calories, which means you have to burn more calories than you get from food.
Therefore, your current weight will have a direct impact on your weight loss rate, and if your weight is high, your metabolic rate will be higher, making you lose weight more quickly and easily than people who are not overweight.
The rate of sleep you get.
The amount of water you drink all day.
The quantity and quality of the fine nutrients and minerals you get from the diet.
All of those factors are mainly influential if we are talking about weight loss.
Quality and duration of sleep
We all know that sleep is important when we want to lose weight, and according to Dr. Craig Bremack, a board member with the American Obesity Association: "People who sleep less than seven hours a night have a slower metabolic rate," meaning they won't burn too many calories.
But what's the reason for that? Experts say this is about the balance of hormones in the body and your response to them, in addition, sleep affects the consumption of small and large nutrients in the body.
How committed you are to the Quito Diet plan
Studies have shown that people who follow the ketoni diet plan accurately and keep their body in ketosis for long enough, succeed in burning more fat and use fat as a major source of energy more efficiently, all of which helps them lose weight and get rid of accumulated fat very quickly.
What weight rate can we lose by following a quito diet?
Let's talk about the most important characteristics of the ketodiet, which has proven to be very effective in weight loss for a number of reasons including:
Being able to eat foods that contain fat in your diet is what distinguishes the ketoni diet, these fats will make you feel full more quickly and will not make you feel hungry much, and at the same time, by eating these foods, you will be able to lose weight because of the low calorie content you get from your diet.
Also, the ketonidiet will make you feel energy and vital all the time, which in turn will make you able to exercise at any time, which will double your weight loss efforts and burn the fat accumulated in your body more quickly.
I don't want you to think about the weight rate you're going to lose over a certain period of time, because we said it's about a lot of factors, and setting expectations at first can make you feel very frustrated if you don't achieve the goals within the expected period. This will hinder your progress even if it is slow.
The first stage of weight loss
Time: 1-2 week
Expected weight loss rate in this period
Weight loss at this stage is rapid, i.e. you will lose about 5 kilograms of weight (this weight is mainly water-based).
When your body starts to lose sugars in the blood, you start consuming sugars from the liver and muscles, and that's 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 state", the stage at which your body depends on the ketones that result from burning fat as a major source of energy.
During this first phase, 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, which means that when you lose carbohydrates, the body will start to lose water, and in the first stage of the ketoni diet, most of the weight you lose will be based on water, but do not worry, this is an indication that you are progressing correctly.
It is important at this stage to avoid dehydration as a result of water loss, so be sure to drink enough water, in addition, you may experience symptoms that are very similar to those experienced by most of us when you have a flu, including nausea, vomiting in some cases, fatigue, fatigue, and irritability. This condition is called "ketones flu," whose symptoms last for days or several weeks, and is evidence that your body is beginning to adjust energy sources and rely on a new source, i.e. you're starting to burn fat.
Stage 2 weight loss
Time: Extended for 2-4 weeks
Expected weight loss rate 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 water loss, your body will begin to adapt to the use of fat as a major energy source. When fat is burned, it will result in particles called "ketones" (also called ketones) that your body will consume as a major energy source.
Stage 3 Weight Loss
Time: Extends for 1-3 months and beyond
Expected weight loss rate in this period
The weight loss rate is most likely slower, and you are likely to lose 0.5-1 kg of weight per week.
Once you're in a ketosis state and your body starts consuming ketones as a major source of energy, you'll feel much better. Your body will have more energy to do everyday work and stamina, and you won't feel too much to eat carbohydrates anymore.
In the third stage of weight loss based on the ketonian diet, you will continue to lose about 0.5-1 kg per week, but you may lose less sometimes, no problem when it happens, because of weight loss, your metabolic rate will become slower, and you won't need a lot of calories, so you need to start eating less foods to keep you moving.
The Centers for Disease Control and Prevention in the United States of America indicates that gradual and consistent weight loss at a rate of about 0.5-1 kg per week is the best way to lose weight.
What do I do if I don't lose weight after following keto diet?
Ketouni diet has proven to be a very effective diet when it comes to weight loss, but everyone has a special condition, so you don't have to compare your condition with other situations you might read about online or watch, and if you don't lose weight when you follow the ketoni diet, make sure you follow the following tips:
A. Avoid ingesting carbohydrates hidden in foods
As you know, carbohydrates are found in almost every food, especially in processed foods.
If you exceed your daily limit of carbohydrates (i.e. if more than 5% of your body's calories come from carbohydrates), your body will burn these carbohydrates instead of burning fat.
Try eating healthy, unprocessed foods and avoiding any carbohydrate-containing foods. Don't forget to read food information and ingredients to make sure they don't contain any carbohydrates.
In order to enter and ensure your survival in ketosis, you should limit your net carbohydrate intake to just under 25 grams per day.
B. Don't eat too many proteins
In addition to reducing the amount of carbohydrates you eat, you should also reduce the amount of proteins, the goal should be to get 20% or less of your calories from proteins.
If you eat too many proteins, your body will convert excess protein into glucose sugar through a process known as sugar formation or development. As a result, you will burn glucose sugar instead of fat and ketones, and so on, it will come out of the ketosis state.
A. Make sure you are in a state of ketosis:
In order to lose weight and achieve your goals, you must reach the state of ketosis and continue to do it long enough.
In addition to staying in ketosis, you can speed up the weight loss process by moving and exercising.
In the modern lifestyle that most people live, you'll have to get in cars and work in offices while you're sitting for a long period of time, and when you get home, you'll have to sit for the rest of the time.
But when you do all that, you won't be able to burn enough calories to lose weight.
Therefore, in order to achieve your goals, you should exercise a variety of exercises. Muscle building exercises will give your body's metabolism a boost because your body's muscles burn more calories than fat.
Exercises will help you speed up circulation to increase the rate and speed of calorie burning.
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 can help you burn about 150 calories a day.
In addition to all the benefits of sports in improving your weight loss rate, exercise will improve your mood and stay motivated throughout your diet.
E. Intermittent fasting
Intermittent fasting with keto diet is an additional way to greatly help to lose weight, perhaps necessary for some people to notice the results. Such as people with a slow metabolic rate and over 45 years of age.
Enjoy the health of the kito diet
Although everyone will have a story and a special experience with the ketonian diet, the truth that everyone should know is:
The ketonian diet is a well-proven and well-deserved weight loss regimen that helps people to follow a healthy and balanced lifestyle.
This diet will make you look nicer and feel better in the mood, and will help you enjoy every moment of your life.
However, as with any diet or diet, you may face many difficulties and obstacles in your way before you can achieve your expected goals.
You may have to put a little pressure on yourself to lose weight, but make sure that following your ketone diet plan carefully, exercising and adhering to the tips we have mentioned in this article will make you lose weight very efficiently.