Struggling to burn off that extra fat? Welcome to the keto diet! Keto diet has surged in popularity over the past few years, although it is nothing new. Historically, in the 1920s, this diet was used to treat drug-resistant epilepsy in children. Now, it has been embraced for many of its other health benefits with weight loss being a primary one. The goal of the keto diet is to put the body in a state called ketosis, where instead of carbs and sugar (traditional forms of energy), the body burns fat for fuel. The high-fat, low-carb keto diet turns your body into a fat-burning machine. “Eat fat to lose fat”- doesn’t it sound counterintuitive? Yes, that is exactly what happens on following keto diet! On your ketogenic journey, you have to cut down on carbs (less than 5% of your daily calories). Your diet is mostly made up of fats (75% of your daily calorie quota) and proteins (20%).
As far as weight loss is concerned, it varies from person to person. Not everyone loses weight at the same rate, so it is quite tough to get an exact answer. Your individual weight loss rate will depend upon a variety of factors: lifestyle (sedentary or active), hormonal or metabolic issues (thyroid, insulin resistance, etc.), body composition (BMI, muscle mass, etc.), age, weight loss history and your honest commitment to the keto diet. Actually, every individual reacts differently to it. Some people follow it for a month and then move on while others stick to the diet for years. So, how long you remain on the diet, and whether you experience side effects or not, make all the difference. But if you stay consistent and focus on eating healthy keto-friendly foods, this is the average result you can expect:
In the first couple of days of the keto diet, you can expect a very quick drop in weight — anywhere from 2 to 7 pounds. That’s because your body is dropping water weight. This could only work if you limit carbs to 20g a day. This will keep you motivated to stick to the plan. You will be losing mostly water weight in these early stages, this is a great sign that you are going to achieve ketosis.
Between 2nd to 4th week
After the initial drop in weight due to water loss, your body becomes fat adapted. At this point, your body will start using fat as its fuel source instead of glycogen and achieve a state of ketosis. At this stage, weight loss will happen at a slower and more steady pace. You can expect around 2-3 pounds per week, on some weeks slightly more.
4th week and onwards
As you get closer to your goal weight, your weight loss slows down, potentially 1 to 2 pounds per week. After a while, you will get to the point of losing only half a kilogram per week. But don’t get discouraged, just make sure to stay in ketosis and give your body time to do its thing.
It’s quite common to see frequent fluctuations and plateau during a weight loss journey. But don’t sabotage your progress just because you are not getting the desired number on your weighing scale. Keep following the keto diet consistently and you will eventually hit your weight loss goal.
By Dr. Seema Nanda
Refer to her blog for more updates on Health and well being: www.befitandfine.com