A Guide to Losing Weight While on the Ketogenic Diet

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A Guide to Losing Weight While on the Ketogenic Diet

Ketogenic Diet and Losing Weight

Losing Weight my guide

The ketogenic diet is a low-carb diet, and following this diet basically means restricting your carb intake. When you restrict your carb consumption for a few days, your body will enter ketosis, which is the production of ketones in the body. Your body will have no option but to rely on these ketones for energy. Ketosis comes with loads of benefits, and weight loss is certainly one of them. While in ketosis, you will experience decreased appetite and increased energy levels.

As a result, you will consume fewer calories; thereby resulting in weight loss. Ketosis also causes weight loss due to its diuretic effect. Although many ketogenic dieters tend to think that rapid weight loss experienced during the first few days of the keto diet plan comes from fat, water loss is the primary cause of this rapid weight loss.  That’s why your rate of weight loss will slow down and become steadier once you’re one or two weeks into your keto diet. (1)

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How Fast Does Someone Lose Weight on Keto?

Typically, once your body enters ketosis, fat will begin to fall off steadily, since you will be in a calorie deficit. At this point, you will lose 1 to 2 pounds per week, on average. With time, you will begin to lose weight at a reduced pace. It is important to know beforehand that your weight loss on keto may not be consistent. While there are weeks when you may not lose anything, there may be times when your body goes on the weight loss spree. Some of the factors that will determine the rate at which you lose weight on keto include:

Your Overall Health Status

The status of your health influences how fast you lose weight, to a larger degree. You may experience more challenging or slower weight loss if you have metabolic or hormonal problems. For instance, thyroid issues, excessive visceral fat, or insulin resistance, affects your weight loss rate significantly.

Calorie Deficit

Typically, you will lose weight if your calorie intake is lower than what your body requires to maintain its weight. However, there is a limit as to how much calorie deficit your body can tolerate. Naturally, your body resists losing weight abnormally during starvation. As such, extreme starvation is highly discouraged. Scientifically, any calorie deficit above 30 percent is enough to cause a counterproductive fat loss mechanism.

Daily Habits

The success of your efforts to lose weight will be determined by your daily habits. Do you watch out for any hidden carbs? Do you perform weight loss exercises regularly? Are you sticking to your weight loss foods? Do you consume foods in the right proportion to help meet your weight loss goals? Consistency is very important, and it can either make or break your efforts.

Body Composition

How much muscle does your body contain? How much fat does the body need to get rid of? If you have a lot of fat to lose, you may lose weight faster than if you had less fat to burn.  This explains why obese people the ability must maintain a larger calorie deficit, which leads to significant weight loss.

Your muscle mass will also determine your weight loss rate, as it helps in preventing your metabolic rate from dropping significantly when you’re trying to lose weight. This is important for stabilizing the rate of your weight loss. It may also prevent the so-called weight loss plateau, which is a dreaded scenario. (2)

How Much Weight Can You Lose with Keto?

If you’re following a properly designed keto diet plan, you can lose as much fat as you desire. Sure, you got this correctly- you have all the potential to incredibly change your body with keto. From a dietary standpoint, it takes discipline and consistency to reach your desired weight loss goals.

Weight Loss Foods to Eat on the Keto

Typically, the keto diet limits your daily carb consumption to 20 to 50 grams. This may be challenging, especially at the start, but you will become accustomed to the diet in a few weeks. Here are some of the weight loss foods contained on the keto diet:

Non-starchy Veggies

These vegetables are low in carbs and calories but rich in minerals and vitamin C. They also contain fibers, which are not as digestible as carbs. Their net carb count ranges from 1 to 8 grams per cup. These veggies can also protect your body from free radicals, which can damage your body cells if not monitored. Examples of non-starchy vegetables include spinach, cauliflower, tomatoes, onions, broccoli, and pepper. (3)


Shellfish is keto-friendly, as is fish. Salmon and other types of fish contain a lot of minerals, such as selenium and potassium, as well as vitamin B, yet they lack carbohydrates. However, different types of shellfish contain varying amounts of carbohydrates.

For example, most crabs and shrimp are carb-free, while other shellfish types contain some level of carbs. The good news is that most types of shellfish can be included on the keto diet. The most important thing is to stay within your narrow carb range.

Some of the most ideal types of shellfish to be included on the diet include mussels, oysters, octopus, squid, and clams. Other keto-friendly weight loss foods in the seafood category include mackerel and sardines. (6)

Poultry and Meat

Poultry and meat are generally considered keto staples. Fresh poultry and meat are carb-free and rich in vitamin B, zinc, selenium, and potassium. They also contain high-quality protein, which is helpful in muscle mass preservation when following the keto diet. Grass-fed meat is the best choice.

Coconut Oil

Coconut oil is suited for the ketogenic diet, thanks to its unique properties. First, it has medium-chain triglycerides, which are quickly converted into ketones, for rapid energy production. Combined with lauric acid, which is the main fatty acid in coconut oil, medium-chain triglycerides can sustain ketosis.

Hence, coconut oil is one of the essential weight loss foods on the keto diet. Still interesting is the fact that coconut oil is one of those weight loss foods that help obese people to lose belly fat and weight.

Olive Oil and Olives

This group of weight loss foods is rich in compounds, such as oleocanthal, which promotes good health. Several scientific studies prove that olive oil promotes fat burning, leading to lean body muscle. The oil combines its healthy fats and anti-inflammatory properties to cause weight loss.


Even though nuts contain a high-fat content, they are not as fattening as anyone may think. In fact, nuts promote weight loss and metabolism. Why? Because they are loaded with fiber, which causes you to feel full and avoid high-calorie intake.


Don’t always think that every protein-packed food causes weight increase. Eggs are one of weight loss foods that are rich in protein, but their impact on your body is completely the opposite of this general belief. Eggs are very healthy and versatile. In fact, many health experts consider egg as “superfoods.” Eating one egg yolk amounts to consuming 13 essential minerals and vitamins, plus zeaxanthin and lutein; the antioxidants that protect your eyes.

Eggs cause weight loss by promoting the feeling of fullness and by stabilizing your blood glucose levels. This leads to reduced calorie consumption. Hence, eggs could be the real deal when it comes to a shedding of your extra pounds. (5)


losing weight Avocados are a keto essential. These fatty fruits contain lots of vitamins and minerals, which help in lessening the effect of the keto flu, which usually occurs during the first few weeks while on the keto diet plan. Avocados are also healthy filling weight loss foods.

A medium-sized avocado boasts about nine grams of carbohydrates, but the majority of these grams come from fiber. Additionally, the water content in these fruits is relatively high. This water, together with the fiber content, increases your stomach fullness, leading to fewer calorie consumption. The result is a reduced body weight.

Shirataki Noodles

Shirataki noodles primarily contain glucomannan, a viscous fiber that promotes the bulk in your stomach. Their carb content is also less than one gram. Also promoting their filling property is their high-water content.

Since the fiber reduces the speed at which food moves in your digestive system, it means that you will stay fuller for a longer period if you include Shirataki noodles in your weight loss foods. Keto tuna casserole, keto pumpkin carbonara, and keto chicken pad Thai are some of the Shirataki noodle recipes that you can eat on your keto. (4)

Exercising While on the Keto

Adopting a new diet, especially the keto diet, comes with lifestyle changes, and you should not be surprised when you experience a major hit in your energy levels while on this restrictive diet. Given that this type of diet is carb-free, it may take a while for your body to adjust to new energy sources, and this may leave you with a feeling of sluggishness. So, it is advisable that you make changes to your workout routine.

While there will be no carbs for your body energy, the good news is that weight loss exercise is completely possible when following the keto diet. However, you will need to steer clear of high-intensity weight loss exercises. This is important, especially if you’re just starting your keto journey, as this may worsen “keto flu” symptoms. In addition to shying away from exercises that trigger a quick body reaction, it is recommended to avoid trying any new weight loss exercises during the initial stages of this diet.

Low Intensity Exercises on Keto

When following the ketogenic diet for weight loss, you can undertake low-intensity exercises, including aerobic exercises, flexibility exercises, and stability exercises. Also known as cardio, aerobic exercises usually last for more than three minutes. Cardio stimulates fat burning; hence, it is an essential weight loss exercise. Stability exercises help in muscle strengthening, alignment, and movement control, and they include core training and balance exercises.keto diet exercise

When exercising in ketosis, you will need to improve your muscle motion range, strengthen your joints, and stretch your muscle, which is important in preventing injuries that result from muscle shortening. Flexibility exercises, such as yoga, will help you a great deal here. (6)

Exercises to Avoid on Keto

Your workout intensity matters a lot when your body is in ketosis. As said before, you should avoid high-intensity exercises when following the keto diet. Yes, your body will adjust to medium-intensity exercises with time, but ultra-intense exercises should be avoided at all cost. During high-intensity exercises, your body gets energy from carbohydrates, which are not available on the keto energy. Hence, you may not want to attempt exercises such as sprinting, rope jumping, heavy weight lifting, and rowing when you go keto.

Of course, if you feel that you have regained your energy levels, you may gradually increase your weight loss exercise intensity. It is important to listen to your body.

Weight Loss Tips While on the Keto Diet

Going keto for weight loss simply means replacing a significant portion of carbs in your diet with healthy fats. However, for some people, this drastic change of diet can be stressful and hard to adopt. Luckily, there are numerous weight loss tips you can apply on your keto journey. If followed to a tee, these tips can ensure correct implementation of your keto diet plan, resulting in effortless weight loss.

Minimize Stress

keto dieting what you need to knowThis is one of the most important weight loss tips. Stress affects your body’s ability to enter ketosis, which is essential for fat burning because of the levels of cortisol, the hormone that controls stress, raises your blood glucose when you become stressed. Your body will not be able to burn fat if the blood sugar is too high. If you know that you cannot manage your stress well, it is advisable not to start the keto diet for weight loss.

Learning stress management techniques, such as having enough sleep, exercising, thinking positively, sharing your issues with others, watching movies, listening to music, and having enough rest after long hours of stressful work, can go a long way in helping your body to stay in ketosis. (7)

Exercise Regularly

exercise keto dietLosing weight is not a one-day event, it lasts for an extended period. While on the keto, you will need to exercise regularly. Regular exercise is important when trying to lose weight, as it boosts the levels of ketones in the blood, helping your body to switch to the low-carb diet faster.

Remember, your body must get rid of any blood glucose for it to enter ketosis. When working out, your body gets energy from different sources, including carbs, amino acids, and fats. Regular exercise helps your body to exhaust all its glycogen stores; hence, ketosis will be inevitable, as it will be the only energy supplier, once the glycogen stored have been depleted.

This will eventually lead to weight loss. However, you will want to start with less intense exercises and upgrade gradually, as your body adapts to the diet. (8)

Set Realistic Weight Loss Goals

The keto diet will not work magic; keep this in mind, at least. Weight loss may vary from one person to another, so if you’re looking for quick results, you may be disappointed. Sure, the keto diet will help you lose weight if you follow it properly, but it may take a hell of a time for you to see results- which is okay.

While you may be tempted to have unrealistic weight loss expectations, losing 1 to 3 pounds a week is great, according to most experts. However, this depends on your weight. It is also important to note that weight lifting can cause fat burning and muscle building at the same time, and this may result in slower weight loss.

Avoid High-Calorie Foods and Stick to the Right Food Portions

When losing weight, it is advisable to keep your body calories low. You can achieve this through several ways, including increased physical exercises and reduced calorie consumption. If you fail to regulate your calorie intake, you may not lose weight, despite following the keto diet.

Remember, many foods on your keto diet, including nuts, olive oil, and avocados contain high levels of calories; thus, it is important that you don’t overdo it. You will need to avoid eating too large portions of these foods and exercise regularly to create the needed calorie deficit for weight loss. (9)

Address Any Medical Issues First

Although this is a critical weight loss tip, many people tend to overlook it. Yes, you may be following your keto diet to the letter, but certain underlying medical conditions may make it impossible for you to lose weight. As such, it is important to rule out any medical conditions if the diet is not working for you.

Conditions such as Cushing’s syndrome, hyperinsulinemia (elevated insulin levels in the blood), hypothyroidism, depression, and polycystic ovarian syndrome can render your keto diet ineffective. If you have any of these conditions, it is important to address them first before embarking on the keto diet. (10)

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About the Author:

At the moment I am living in Germany not far away from the Harz Mountains. I decided to make this Keto Dieting Tips Blog helping others getting started with the Ketogenic Diet. It also helps me keep track of my own personal keto success. I hope you enjoy my Keto Blog.
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