The first step to weight loss is acknowledging that you want to lose weight and then figuring how to accomplish your weight loss goals for your specific body type. Implementing new dietary restrictions and diets in general is incredibly beneficial for overall weight loss. Once you define how you want to lose the weight you can begin your weight loss journey. Picking out a diet to stick with and implement long term is essential. The keto diet has been widely popular and embraced as a way to shed your unwanted pounds, and with good reason. Many people only implement a ketogenic diet for incremental weight loss and specific periods of time in order to achieve their desired weight. There are several different factors that play a role in losing weight with a ketogenic diet. Keto diet weight loss is achieved by placing your body into a state of ketosis, which is done by acknowledging specific factors of your body such as age, metabolism, current carb, protein and fat intake, as well as your exercise levels.
In order to achieve placing your body into a state of ketosis to start burning fat and achieving your weight loss you must properly and strictly follow your specific keto plan. Your keto diet should be very low in calories, and carbs, but allows for a high intake of fat from protein, which has made it widely popular in recent years. Your carb intake should drop drastically and range from 5-10% of your current daily intake, while your calories from fat can catapult up to 90% of calories. Proteins should consist of about 20% of your total 2,000 calorie diet. By managing your calorie intake, you automatically help your body reduce your appetite. This reduction in appetite can take a few days to kick in by allowing your body to adjust to your new dietary restrictions and requirements on the road to achieving your weight loss goal. This appetite suppression has a direct correlation to the keto diet because its reduction in your body’s hunger hormones, more specifically ghrelin. Reducing your body’s hunger hormone will help promote consuming less calories throughout the day. You should routinely monitor your diet and hunger levels to ensure healthy weight loss associated with your keto diet.
In addition to helping suppress your appetite, a major component of the keto diet’s weight loss comes from the reduction of your carbohydrate intake. By reducing your carbs you reduce the amount of water your body naturally retains that is associated with the amount of carbohydrates you previously consumed. Carbohydrates store water and create a bloated feeling as well as helping. This weight loss occurs during your body’s initiation phase of your keto diet.
Introducing this new keto diet to your system should come with the understanding that weight loss is achieved by burning and expending more calories than you intake or consume throughout the day. Keto diets weight loss goals are generally associated with the reduction of your body producing its hunger hormones, as mentioned previously. Furthermore, your weight loss from keto comes not from exercising, but rather achieving ketosis in your body and reducing water weight and calorie intake from your newly adjusted diet.
Perfecting your keto diet includes other factors such as tracking your exact carbohydrate intake. Precisely tracking your calorie intake along with your carb consumption is extremely important when following your keto diet plan to achieve your weight loss goal. By tracking and measuring your carbohydrate and calorie intake you can determine how and when your body enters into ketosis. Placing your body into a state of ketosis is key to achieving your weight, so monitoring and controlling your caloric intake is vital. Eating or consuming too many carbohydrates will take your body out of ketosis and halt your progress from achieving your results out of your diet.
Another factor people fail to take into account is the amount of sleep they are getting while following their diet because the keto diet is predicated upon your body’s control over its hunger hormones. A lack of sleep can harshly impact your hunger hormone levels (ghrelin and leptin) and implement a surge in appetite, which is counterproductive to the focus of your keto diet to eliminate and reduce hunger levels your body typically produces prior to introducing your keto diet. Studies show recommend 7 hours of sleep is an ideal way to help promote keeping your body in ketosis.
In addition to regulating your carb, calorie and sleep is the amount of exercise you’re engaging in. Along with properly following your keto diet, adding a healthy amount of exercise into your daily routine will be extremely beneficial in your effort to achieve your weight loss goals.
Another component to note when embarking on your new diet and weight loss plan that you should take into consideration is the sustainability of your new diet. Many people are only able to sustain a keto diet for a short period of time, achieve their weight loss goals, and then fall off on their diet, and their caloric intake as well as their carbohydrate intake increase and the hunger hormone levels rise along with them. This is a major pitfall within the keto diet, as well as the majority of other diets that most people experience.
Overall, keto diet is a low carb, high fat diet that has been proven to result in weight loss stemming from a reduced caloric intake, elimination of water retention, as well as reduction in appetite.