Keto diet results do not take long to manifest.One of the main goals of some who have chosen to start the keto diet is weight loss. This diet promises that significant weight loss will be possible if a person adopts a healthy mode of eating.
Overall, the results from the keto diet do not take long to happen; however, it is important to keep in mind that every individual is different, and so do the results. The time it takes for one individual to reach ketosis and achieve the desired weight may be different from what others experience.
Before planning the keto diet and reaching ketosis, it is essential to know exactly what the diet is all about. The keto diet is a high fat, moderate protein, and low carb diet. It was used to manage children with seizures, and it may be useful in managing other neurologic disorders. Currently, it is popular as a weight loss diet, one that puts the body in the state of ketosis. When the body has successfully entered ketosis, it burns fat as its primary fuel, replacing glucose. Ketones, which are derivatives of fat then result in fat breakdown and promote weight loss.
To reach ketosis, the body has to be deprived of glucose. This means that the quantity of carbohydrates in a diet must be restricted. In fact, only about 25 to 30 grams of carbs is required per day to reach ketosis. Some of these factors include genes, an individual’s level of activity, hormone level, and most importantly, the type of diet that is consumed. This article discusses these factors in detail.
Factors that Determine How Quickly Keto Diet Results Show
Fat adaptation period: As already mentioned, every individual is different. The time it takes for a person’s body to become fat-adapted differs from one person to another. One factor that may be responsible for this is the metabolic rate. Remember that while on the keto diet, there is a metabolic shift from glucose to fat. For those whose body has never entered ketosis and for those who are coming from the traditional food pyramid, the fat adaptation period may take longer.
Overall Body Composition: Some important health parameters can determine how quickly an individual loses weight on ketosis. Some of these include body weight, height, muscle mass, and overall body fat. The amount of fat a person has can affect weight loss. The higher the fat present in the body, the faster the fat will be shed. Those with excess weight will also experience more rapid weight loss when the keto diet is started for the first time.
Hormonal Imbalances: Another important factor that determines how quickly weight is lost is hormonal imbalances. When the body is not able to produce a sufficient level of hormones, it affects metabolism. Decreased metabolism, in turn, may make it difficult to lose weight. Focusing on correcting any hormonal imbalances first should be the priority of the individual. Although weight loss is still possible when there is hormonal disturbances, it is usually limited.
Daily Habits: Simple daily habits could affect weight loss. Exercise and eating are habits that contribute to the effectiveness of any weight loss diet. In a normal keto diet, high fat and low carbs are emphasized. A person who eats food that is unhealthy will not expect to shed weight easily. The same can be said for an individual who does not engage in exercise regularly. On the other hand, those who choose to eat clean keto foods in the recommended proportions will experience faster weight loss. Forming the right diet may be the simplest and fastest way to lose weight.
Tips to See Results Sooner
We now know that the time it takes for an individual to reach ketosis is not fixed. It has been shown to vary with several factors discussed earlier. The chief factor is that a person may be consuming excess carbs from hidden sources. Popular sources of excess carbs include restaurant meals and snacks that claim to be healthy. These excess carbohydrates can not only prevent one from entering ketosis but can even be responsible for knocking one out of ketosis. In order to reach ketosis faster and experience quick results, the following tips discussed may be beneficial.
Increasing the level of physical activities a person engages in may also quicken the pace at which ketosis occurs. Regular exercise increases the energy a person uses each day, depleting glycogen stores in the body. Combining regular exercise with a low carb diet is the key to fast weight loss. This is because when a person exercises, energy is used up or spent. The glycogen stores in the body then replace the spent energy when the individual consumes a high carb diet. With the keto diet, these glycogen stores are not replenished, so the body is forced to breakdown fat to produce energy.
Focusing wholly on the keto diet may also help with weight loss. Planning a diet and eating keto-friendly foods that are enjoyable is very important. Furthermore, increasing the quantity of healthy fats consumed can help push the body to switch quickly to use fat as its source of energy. Short term fasting can also be helpful. In this case, the body is deprived of food, and energy is depleted. The body then burns fat faster than usual to replace the spent energy. When the carb stores are exhausted, the body then switches into ketosis, and weight loss is achieved.
Staying hydrated while on the keto diet is important for proper organ function and can also contribute to weight loss. In one study, increased water consumption was linked with loss of body weight. There were two major mechanisms responsible for this weight loss, including a reduction in feeding and an increase in lipolysis. Some authors have also noted that consumption of moderate protein can help one achieve ketosis faster. The reason is that eating foods containing protein prevents loss of muscle mass. The proteins are also required to provide amino acids to the liver. These amino acids are converted to glucose to be used in areas where ketones cannot be used.
The keto diet is a very popular diet used to achieve weight loss. To do this, the body must enter ketosis, where fat replaces glucose in providing energy for the body. Several factors can affect how quickly a person loses weight on the keto diet, including body composition, imbalances in hormones, differences in fat adaptation period, and daily habits such as diet and exercise. The bottom line is that the time it takes to reach ketosis and achieve weight loss is not specific.
There are, however, certain things an individual can do to promote weight loss. Decreasing the level of carbs added to diet and increasing the consumption of healthy fats can help put the body in ketosis. Consuming unhealthy fat and excess carbs have been implicated in the inability to reach ketosis; thus, proper planning of meals is important. Exercise should also be done regularly, and when combined with a low carb meal like the keto diet, the body is able to enter ketosis more quickly. Your keto diet results will come- just takes a tiny bit of patience!