Ketosis Weight Loss Rate

ketogenic from one week to 3 months and beyond

There are many studies and impressive stories of people around the world how a ketogenic diet helps effectively lose weight and burn accumulated fat in the body.

But what do I do when I hear conflicting opinions and stories? Like the story of a lady saying that a ketogenic diet has never helped her

In this article, we will explain everything, and we will answer many questions that may come to mind such as:

• How much weight can I lose by following the Keto Diet?
• How fast do you lose weight?
• Who will benefit from the keto diet?

Although it is not possible to determine a clear answer to these questions to be generalized to everyone, it may be good to know that many personal factors influence the rate of weight loss.

Benefits of Weight Loss

Initially, and before talking about a weight loss method and plan by following a ketogenic diet, I think it is a good idea to talk a little bit about the importance and benefits of losing weight.

Losing weight will make you look better and make you feel better than before, but be aware that you must persevere and stick to your diet to avoid gaining weight again in the future.

According to the statistics of the Institute of Health Metrics in the United States of America, more than two thirds of adults in America are overweight.

This makes them in this case vulnerable to many health disorders and chronic diseases that are associated with weight gain such as:

Arthritis: It is known to everyone that every increase in weight will lead to additional pressure on the joints and cartilage in them, this pressure can cause pain and stiffness in your joints, Especially when you get old.

High cholesterol: Most people who are overweight have high levels of bad cholesterol and lower levels of good cholesterol. This increase in bad cholesterol levels increases the risk of cardiovascular disease and increases the risk of heart attacks and stroke.

Liver disease: When fat accumulates in the liver, this can cause damage to it. Specialists note that everyone who is overweight is more likely to develop cirrhosis, which may cause complete liver damage and stop functioning.

Cancer: Although no proven evidence being overweight makes you susceptible to cancer, many studies indicate a relationship between high levels of body fat and cancer types, such as breast, kidney, colorectal, and endometrial cancer. It has been shown that being overweight raises the risk of endometrial cancer by two to four times.

Type 2 diabetes: having too much fat in the body increases insulin resistance, a condition that means that the body will not respond to the hormone insulin, and therefore, large amounts of glucose sugar will remain in the bloodstream and will not enter the cells of the body, and if this condition persists for a long time, It will eventually make you suffer from type 2 diabetes, as well as complications from this disease that may include damage to the heart, eyes, nerves, and more.

According to the Centers for Disease Control and Prevention in the United States of America, even losing a small amount of weight, that is, at a rate of 5-10% of body weight, will lead to a marked improvement in the level of cholesterol and blood sugar, as well as control of the blood pressure.

Besides, the National Register of Weight Watch Center in America indicated that all people who lost some weight had higher levels of energy and mobility, their mood improved and their self-confidence increased.

We conclude from all of this that losing weight by relying on the diet of keto will not only make you feel better in your appearance, but that it will make you enjoy better health and increase your energy levels and improve your mood and self-confidence, and that setting these expected goals in your mind will greatly help you to continue and succeed In your diet.

What factors affect the Keto Diet results for weight loss?

Suppose you want to follow a keto diet to lose some weight, be around 15 kilograms, and stick to the full month’s diet plan, and you work to reduce calorie intake and exercise daily, such as brisk walking or in the gym.

Suppose you have a friend who wants to lose 8 kilograms of weight by relying on a ketogenic diet, but he was unable to tolerate and occasionally consumes calorie and carbohydrate meals.

According to this scenario, you will lose weight better and faster than your friend, but this is not necessarily, many factors play a role in determining the rate and speed of weight loss such as:

Your current weight

To lose weight you must reduce the amount of calories, and this means that you must Burn more calories than you get from food.

Therefore, your current weight will directly affect your rate of weight loss, and if your weight is high, your metabolic rate will be higher, which will make you lose weight more quickly and more easily than people who do not have a significant weight gain.

The lifestyle

includes the following: The

• rate of sleep that you get.
• The amount of water you drink throughout the day.
• The amount and quality of the micronutrients and minerals you get from the diet.
• Activity rate.
• your profession.

All of these factors are mainly affecting if we are talking about weight loss.

The quality and duration of sleep

we all know sleep is important when we want to lose weight, according to what Dr. Craig Primack, a board member of the American Obesity Association says: “People who sleep less than seven hours per night have a slower rate of metabolism.” That means They will not burn many calories.

But what is the reason for that? Experts say that this is related to the balance of hormones in the body and your response to them, also, sleep affects the rate of consumption of small and large nutrients in the body.

How committed you are to the keto diet plan

Studies have shown that people who follow the ketogenic diet plan accurately and keep their body in the state of ketosis for long enough, succeed in burning larger amounts of fat and use fat as a main source of energy more efficiently, all of which helps them lose weight and get rid of fats Accumulated very quickly.

What is the average weight that we can lose by keto diet?

Let’s now talk about the most important features of the ketogenic diet, it is a method that has proven to be very effective in losing weight for several reasons, including:

• Being able to eat foods that contain fat in your diet is what distinguishes the ketogenic diet, these fats will make you feel full quickly Bigger and won’t make you feel hungry much, and at the same time, by eating these foods, you will be able to lose weight due to the few calories you get from your diet.
• Also, the ketogenic diet will make you feel energized and energetic all the time, which in turn will make you able at any time to exercise, which will double your weight loss efforts and burn the accumulated fat in your body more quickly.

I do not want you to think about the average weight you lose during a specific time, because we have said that this is related to many factors, and setting expectations in the beginning may make you feel very frustrated if the goals are not achieved within the expected period. This will hinder your progress even if it is slow.

The first stage of weight loss

Time: It extends for 1-2 weeks

The expected rate of weight loss in this period

The weight loss in this stage is rapid, meaning that you will lose about 5 kilograms of your weight (this weight is mainly based on water).

When your body starts losing the sugars in the blood, you will start consuming sugars from the liver and muscles, and this is what we want. When you lose these sugars from your body, the alternative energy source will be fats. When that happens, you will enter what is known as the “state of ketosis”, which is the stage Your body relies on ketones that are caused by burning fat as a major source of energy.

During this first stage, you can expect to lose about 1 – 4 kilograms of water weight, some people may succeed in losing a little 5 kilograms or more, studies have shown that each gram of carbohydrates is associated with 3 grams of water, and this means that when you lose Carbohydrates, the body will start to lose water, and in the first stage of the ketogenic diet, most of the weight you lose will be water-based, but don’t worry, this is an indication that you are progressing properly.

It is necessary at this stage to avoid dehydration that you may be exposed to as a result of losing water, so be sure to drink enough water. Besides, at this stage you may experience symptoms that are very similar to those that most of us suffer from when suffering from influenza, This includes nausea, vomiting in some cases, fatigue and exhaustion, and you may experience irritation. This condition is called the “keto influenza”, whose symptoms last for days or several weeks, and it is evidence that your body started working to modify energy sources and rely on a new source, that is, you started the process of burning fat.

The second stage of weight loss

time: it extends for a period of 2 – 4 weeks.

The expected rate of weight loss in this period on average may lose about 0.5 – 1 kg per week.

After losing weight in the first stage as a result of losing water, your body will begin to adjust to using fat as a main source of energy. When you burn fat, this will result in particles called “ketones” (also called ketone bodies) that your body uses as a main source of energy.

The third stage of weight loss

Time: It extends for 1-3 months and beyond

The expected rate of weight loss in this period The rate of weight loss is most likely slower, and you are likely to lose 0.5 – 1 kg of your weight per week.

Once you get into ketosis and your body starts consuming ketones as a major source of energy, you’ll feel much better. Your body will have more energy to carry out daily work and stamina, and you will no longer feel the craving for carbohydrates.

In the third stage of weight loss depending on the ketogenic diet, you will continue to lose about 0.5 – 1 kg per week, but you may lose less than that sometimes, no problem when this occurs, due to weight loss, your metabolic rate will become slower, and you will not need Too much calories, so you need to start eating less foods to keep you moving.

What do I do if I don’t lose weight after following the Keto Diet?

The ketogenic diet has proven to be a very effective diet when it comes to losing weight, but everyone has a special case, for this, you do not have to compare your condition with other conditions that you may read about or watch online, and if you do not lose weight when following a ketogenic diet, You should make sure that you follow the following tips:

1. Avoid hidden carbohydrates in foods.

As you know, carbohydrates are found in almost all foods, especially in processed foods.

And if you exceed the daily limit of carbohydrates (that is, if more than 5% of your body’s calories come from carbohydrates), your body will burn these carbohydrates instead of burning fat.

Try eating healthy, unprocessed foods and avoid any foods that contain carbohydrates. And don’t forget to read the food information and ingredients to make sure they don’t contain any carbohydrates.

To get into the condition of ketosis and to ensure that you remain there, you must limit the amount of pure carbohydrates you eat to be less than 25 grams per day only.

2. Don’t eat too much protein

In addition to limiting the amount of carbohydrates you eat, you should reduce the amount of proteins as well, the goal should be to get 20% or less of your calories from the proteins.

but why?

If you eat a lot of proteins, your body will convert excess protein into glucose sugar through a process known as sugar formation or development. As a result, you will burn glucose sugar instead of fats and ketones, and so, you’ll get out of your ketosis.

3. Make sure that you are in the state of ketosis:

for you to lose weight and achieve your goals, you must reach and maintain the ketosis case for a sufficient period.

4. Exercising

In addition to staying in the state of ketosis, you can accelerate the process of losing weight through movement and exercise.

In the modern lifestyle of most people, you have to ride cars and work in offices while you are sitting for a long time, and when you go home, you have to sit for the rest of the time.

But when you do all that, you won’t be able to burn enough calories to lose weight.

Therefore, to achieve your goals, you have to do a variety of exercises. Muscle building exercises will give your body’s metabolism a boost as the muscles in the body burn more calories than fat.

Exercises that speed up blood circulation will help you increase the rate and speed of calories burned.

Even if you don’t want to go to the gym or go out for a run, you can walk for 30 minutes 3-4 times a week. This will help you burn about 150 calories a day.

In addition to all the benefits of exercise in improving the rate of losing weight, exercise will improve your mood and stay motivated throughout your diet.

5. Intermittent fasting Intermittent

fasting with the keto diet is an additional method that greatly helps in losing weight, it may be necessary for some people to notice the results. Like people who have a slow metabolic rate and are over 45 years old.

Enjoy the health that the keto diet provides you

even though everyone will have a special story and experience with the ketogenic diet, but the truth that everyone should know is:

The ketogenic diet is a system that has proven to be very effective and aptly to reduce weight and assist people To follow a healthy and balanced lifestyle.

This diet will make you look better, feel better mood, and help you enjoy every moment of your life.

However, as with any diet or diet, you may face many difficulties and obstacles on your way before you can achieve your expected goals.

You may have to put pressure on yourself a little to lose weight, but be sure to follow the ketogenic diet plan carefully, exercise, and adhere to the advice we mentioned in this article will make you lose weight very efficiently.

• Weight Loss