Casual low carb diets (the kind people use for getting in shape, looking better, & weight loss) are typically less than 20g to 50g/day of carbs. If you want to lose weight, a healthy weight-loss diet should not fall under 1700 calories daily for women & 2200 for men. Lower calorie counts would not be considered a responsible diet as keto says ks a blog dedicated only to keto addicted people. With the recipes in this blog, you will be able to calculate your daily calorie intake with respect to your personal goals. If you’d like to speed up the weight loss process, you can always add exercise or cardio routines to your daily &/or weekly schedules. Obviously, you can also add your own nutrients & foods to the mix. In general, you should consume 20 to 55 grams of net carbs on a daily basis for your body to enter ketosis.
Consuming a lesser amount of carbohydrates—& staying on the lower end of the scale at 25g per day—will ensure the body is in optimum ketosis & help you shed the weight right off. According to various studies, the keto diet for weight loss is characterized by the consumption of a maximum of 100g of carbs per day, representing approximately about 5% of a diet having 3000 calories consumed in the day, whereas carbohydrates provide between 45 & 65% of our calories in a typical diet. The remainder is distributed between lipids & proteins. In the keto diet, the calories ingested in the form of lipids can reach up to 70%, & proteins occupy the remaining 20%. Usually, the body uses the consumed carbs as the energy needed for proper functioning of the body. In this ketogenic diet with extremely limited carbohydrates, the body begins to tap into the carbohydrates that are stored in the muscles & liver called “glycogen” stores.
As each gram of glycogen is bound to 3 to 4 g of water in the body, significant early weight loss in the ketogenic diet is actually a loss of water. When glycogen stores are depleted, our own body begins to use lipids or fats to produce energy. When the body uses fat in the absence of carbohydrates, it simply produces waste products called ketones. Next, the ketone bodies begin to accumulate in the blood, & their odor, similar to that of nail polish, becomes perceptible in that person’s breath. This is the key indicator that the body is in a ketosis state. It takes about 2 to 4 weeks before arriving at this condition. The state of ketosis can be checked by using ketone urine (acetoacetate) test strips, such as Ketostix. Also not all ketones are used when produced by the body. They will spill over into the urine, as noted through the quick change of color in the urine strip. This state of ketosis causes a marked decrease in appetite, which also contributes to reducing the amount of food consumed. This condition can also lead to nausea & fatigue. Although the keto vegan plan doesn’t focus on counting calories, those who follow the diet absorb fewer calories because they don’t get hungry, therefore leading to weight loss. A lot of people experience increased energy levels a few days after withdrawing from carbohydrates. Why? It is simply because a gram of fat has dense nutritional energy.
Once you feel more energetic, you can engage in different activities to burn fat. In addition, once you start feeling better, you’re unlikely to succumb to emotional eating, which is perhaps the main culprit for many people who are overweight & could also obese. The keto diet also works because it is satiating. As mentioned earlier, a ketogenic diet is high in fat, adequate in protein, & low in carbs. Fats & proteins are satiating. As such, you’ll feel full longer & have no need to overeat. The ketogenic diet also works because it quickly helps activate fat metabolism due to the drastically reduced level of insulin in the body. Given that you reduce your intake of carbs, your blood basically has less glucose, meaning there won’t be any need for the secretion of high amounts of insulin. Also besides facilitating the cells to absorb glucose, insulin inhibits fat metabolism (lipolysis). Instead, it just actually promotes fat storage & glycogen accumulation (glycolysis). As such, with reduced insulin levels, your body can effectively start metabolizing fats since there is nothing stopping it.
Other factors that contribute to weight loss
Besides counting carbs, it’s crucial to pay attention to how much protein & fat are consumed. It’s a huge mistake to think that you can consume any amount of calories & still burn fat. If you eat too much, you’ll perhaps simply gain weight, even on a low-carb diet. To avoid that mistake, here are some very crucial principles to keep in mind.
- Proper low-carb diets are naturally sating & act as appetite suppressants, which helps in the process of losing weight. In fact, you won’t need to count calories all the time to lose weight &/or stay in ketosis.
- It is no problem to eat non-starchy vegetables such as cauliflower, broccoli, spinach, kale, zucchini & bell peppers, as well as fruits like avocados or berries. These fruits & vegetables pack a lot of micronutrients & are low in carbs so they won’t impair your weight loss efforts at all & will, in fact, have a positive effect on overall metabolic health.
- A mistake most people make is consuming far too many nuts, seeds & other fat bombs when trying to lose weight. You can hit a weight plateau or even gain weight easily because these are very calorie-dense per serving & thus exceed your caloric goals in order to lose weight.
- Be sure to eat enough protein, not just fat, because protein is the most sating macronutrient & helps combat cravings.
- If there is no progress on your weight loss for more than 2 to 3 weeks, you should consider monitoring your calorie intake closely. There are a lot of reasons why this could be happening. You might not be eating enough or you may be eating too much. As you get close to your ideal proper weight, losing weight generally gets harder.