The ketosis diet has become the talk of the town today. It’s been gaining popularity for its power to speed up weight loss. Water retention is one of the primary reasons behind overweight issues. Hence, the keto diet aims to speed up this weight loss process by reducing the water weight. But that’s not all. Beyond reducing the water weight, the Keto diet has more to offer.
The Keto diet plan involves reducing the proportions of carbohydrates in your regular meals. Also, the Keto Diet plan includes protein and fat-based foods in your everyday diet. Such a diet plan encourages the human body to lose fat by maintaining the right proportions of carbohydrates, proteins, and fat in every meal.
According to research evidence, Ketosis is an initial part of this weight loss. If you are trying to lose weight on keto diet, we suggest you have faith in the process. It may take more time to produce a desirable result, but consistency is the key. This article will assess how long it takes to lose weight on the keto diet.
What is the Keto Diet?
Ketosis refers to the metabolic state of the human body, where fat becomes the energy source. We all know that carbohydrates are one of the primary energy sources in every human body.
However, the Ketosis diet strictly eliminates carbohydrate consumption. When people limit their carb consumption, their bodies start burning the stored fat, making it the primary energy source. This is how you enter this state called “Ketosis”.
During this ketosis process, the glycogen and stored body fat are broken down into a different component called ketones. So it all starts by reducing the water’s weight in the human body. Then comes the most vital part, called Ketosis, where our body alters the energy source from carbs to ketones.
How much time does it take to lose weight on a Keto Diet?
How fast one can lose weight on keto diet? This is one of the most searched questions on the internet. To keep the answer short, most people experience quick weight loss on the keto diet.
However, this initial weight loss is primarily caused by reduced water retention.
Now, let’s come to a basic estimation. Although the progress of losing weight can vary, if you deliberately follow your keto diet, you may see noticeable progress within 15 days. Sometimes, it may take up to 20 days. Also, sometimes, it typically depends on the calorie intake. If you can burn around 500-600 calories daily, you may see quick progress on this weight loss journey.
How do you reach the Ketosis state faster?
As mentioned, the weight loss journey on Keto may differ from person to person. Several factors can help you to reach this ketosis state faster. If you aim to lose weight on keto diet within some weeks, you can look at these practical tips below.
Reduce your carbs’ intake:
There is no shortcut to achievement. So, if you want to see visible progress on your keto diet, you need to be strict enough about the carbs consumption. Do not consume more than 50 grams of carbohydrate. Stick to this limit for one month.
Having strict control over your carbs intake can help you enter this ketosis state faster. As your body won’t receive carbohydrates much, it will burn the stored fat and make it the primary energy source.
Focus on mindful eating:
The Keto diet doesn’t encourage people to fast. Remember, fasting without consulting a dietician can lead to several health issues, including lower blood pressure levels. So, instead of fasting, choose mindful eating.
Add healthy or unsaturated fats to your everyday meal. Also, increase your protein intake as a replacement for carbohydrates. This will prevent your cravings and make you fuller.
Keep yourself hydrated:
Proper hydration is very much required to keep utilizing the maximum benefits of the Ketosis diet plan. So remember to drink at least 1-2 liters of water daily. A research report has stated that high water intake improves metabolism.
So, if you want to see visible progress without harming your body, you must consume plenty of water during your Keto days.
Engage yourself in regular exercises:
There is no alternative for hard work. Here, we insist you invest your time and efforts in incorporating some effective exercises. Engage yourself in one hour of cardio session thrice a week. Such exercises help to burn fat quickly.
Also, weight training is very helpful in recovering muscle strength. So, invest the remaining two days in strength training.
Such a day working session is going to serve long-term return. It will make your fat loss journey faster and easier. Furthermore, it will prevent the risk of obesity in the long run.
Prioritize sleeping:
Sufficient sleep is an essential part of this weight loss journey called the keto diet plan. So remember to sleep for at least 8 hours a day. This is going to boost your metabolism and bring some positive lifestyle changes.
What foods are recommended for a Ketosis diet?
A keto diet plan always focuses on excluding carbohydrates and including fat-based foods and protein-based meals. Here, we list some low-carb foods that can make your Keto diet plan effective and successful.
- Sea fish
- Avocado
- Eggs and chicken
- Nuts
- Spinach
- Broccoli
- Seeds
- Yogurt and cheese
Are there any keto supplements that can help you lose weight faster?
There are lots of Keto supplements available in the market. However, Research evidence has shown some significant side effects of taking such supplements. So, we insist you not consume supplements without your dietician’s approval. Remember to reach out to a doctor, nutritionist, or dietician if you ever purchase any Keto Supplement.
Final Words
If you are serious about your weight loss journey, you should always remember that the keto Diet plan is not rocket science that can produce immediate results. For some people, it may take around two weeks to show results. Conversely, some may get their desired result after a month.
So, remember to hold your patience, understand your body type, and be gentle with yourself in this weight loss journey. Also, consult a professional dietician before using any diet plan, including the Keto.