Globally, the challenge of obesity continues to affect people who embark on strategies to deal with the cases. Every day, people are making a choice to deal with their weight issues and thus embark on journeys to lose the excess weight through the Ketogenic diet.
A common question among people who choose this path is “how long does it take to lose weight in ketosis?”
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What is a Ketogenic diet?
A ketogenic diet involves a low-Carb diet with significant reduction in the intake of carbohydrates and replacing it with fats. Reducing the consumption of carbohydrates places the body in a metabolic state called Ketosis.
In such state, the body produces small fuel molecules described as ketones which are in return broken down into sugar. The liver makes the production of the ketones from fat which function as a source of fuel throughout the body, especially in the brain.
When a person is on the Ketogenic diet, there is an incredible reduction in the blood sugar and insulin levels which is associated with immense health benefits. The method effectively empowers individuals in their journey of weight loss and lowers the risk factors for diseases.
According to research, the technique is among the top recommended strategies of losing weight and dealing with the high cases of obesity.
The Average Weight Loss during Ketosis
A ketogenic diet is a dieting strategy that one can go on and off at any time. The body takes time for adjustments and assuming the ketosis state.
It takes approximately 2-7 days depending on the body type, activity levels and what the body is taking in.
Making the process more effective and responsive requires the person involved to put in some extra efforts which may include exercising on an empty stomach, minimal carbohydrates intake, vigilance, and commitment with water intake.
Intermittent fasting significantly improves the rate of ketosis although it should only be used for a few days to avoid harming the body during Ketosis. The rate of weight loss during Ketosis varies among the individuals, but one can lose approximately 12 pounds in a month.
I am in Ketosis and not Losing Weight
A Keto-diet must be implemented appropriately to reap the desired results. Consuming too many carbs during frustrates the efforts of weight loss.
The intake of carbohydrates must be reduced significantly to accelerate achieving the state of ketosis. Although adjusting to the ketogenic diet might have its challenges tracking the intake of carbs empowers the process of losing weight in Keto.
The key to healthy and effective weight loss is consuming nutritious foods. Sticking to unprocessed foods helps the process in Ketosis.
Full-fat dairy products, eggs, fish, healthy fats such avocado are great nutritious choices during ketosis. Non-starchy vegetables inclusive of greens, broccoli, peppers and mushrooms are great sources of nutrients and fibre for anyone determined to lose weight in ketosis.
During Ketosis, creating a calories deficit enhances the rate of losing weight. The strategy works by reducing the amount of calories intake and increasing the spending of calories through intense physical activity.
Switching to a keto diet requires watching the intake of calories to smoothen the process of weight loss and avoid instances of disappointments and frustrations.
Individuals on keto dieting should have realistic weight loss expectations and remain positive at all situations. A new diet plan might push an individual to expect fast results, but it is essential to remember that the process is not always the same for everyone.
Small and consistent change makes a huge difference and individuals on ketosis should celebrate the small changes as milestones. A person ought to avoid overthinking, stress and other factors that might frustrate the efforts.
It is essential to ensure enough exercise, enough electrolytes and rest to enable the body to function correctly during Ketosis.
What is the Ketosis Weight Loss Rate?
Some people see 2-10 pounds the first week. This is water weight. After that 1-2 pound is common and healthy. Some will continue to lose at a much more rapid rate and others will take longer. Some have to heal before they can lose weight.
Those that have more weight to lose may also see more weight loss. As you stay on keto, your weight loss speed will probably change. This doesn’t mean you aren’t losing, just that you don’t have as much to lose.
I lost 20 pounds my first couple of months, 40 pounds in 4 months and then it took 6 months to lose a full 50. That’s my personal experience.
One should exercise patience and always have the bigger picture in mind to avoid giving up. Consistence and discipline should be part of the process which is a guarantee of positive results.
During the first week of Keto dieting, the body uses glycogen that is stored in the liver as the primary source of fuel. Upon the depletion of glycogen, the body starts burning fat as the source of fuel propelling the body to a state of nutritional ketosis.
Keto-flu symptoms might exhibit themselves in some people indicating the changes taking
Everyone doing the Keto diet is encouraged to take significant amounts of electrolytes to ensure hydration and skip intensity workouts for a few days until the symptoms fade away. The adjustment phase has significant weight loss between 3 to 7 albs as the glycogen stores are rapidly depleted.
The second to the fourth week is the adaptation phase when the symptoms of Keto flu subside, and fat is used as the main source of fuel. The rate of weight loss reduces.
From week four, adaptation has taken effect, and there is an enhanced level of energy and endurance in the body. Sleeping patterns significantly improve, and carb cravings are no longer an issue.
Everyone is different, and their rate of weight loss is always determined by varying factors. They Include Health situations.
The overall health of a person impacts on their weight loss. A person with hormonal or metabolism issues might experience challenges losing weight than their counterparts without health issues.
Body Composition also influences the rate of weight loss also depends on how much fat the body has got to lose. An accumulated excess weight translates to a faster weight loss for the person.
A person’s fat adaptation period further affects the body since the body requires time to become adapted to the fat and this depends on a person’s metabolism.
I’m Eating Low Carb, but I’m not in Ketosis
More often many people have adopted the tendency of eating low carbs, but unfortunately, it becomes hard for them to be in Ketosis. Attaining Ketosis is not merely about minimizing carbs intake to 20 grams a day.
Eating low carbs should be supplemented with adequate exercise, avoiding too many proteins and burning off calories taken from nutritious foods. Ketosis is not easy to achieve and maintain.
Whenever one feeds on excessive proteins, they usually are broken down into carbs, and the body heads to a desperation mode. It starts breaking don of the amino acids in the proteins to make glucose.
The primary aim of Keto dieting is enabling the body to deplete the glucose in the body and use the present body fat as the source of fuel. This means that feeding your body with more than the required amount of proteins compels it to break the proteins to carbs in desperate need of energy.
The feeding habits make it impossible to achieve ketosis even after feeding on low carbs. A ketogenic diet works and has impressive results to everyone who remains committed to the cause. In instances where a person gets of the diet and gets discouraged, getting back is easy.
Maintaining the recommended diet, discipline, and regular exercises to keep the body active enhance the results and significantly improves the health of every individual who has taken on the program.