How fast does a keto diet lose weight?

What is a ketodiet?

Ketodiet is a very low-carbohydrate diet that forces the body into ketosis, that is, to use the fat accumulated in the body for food. Learn about the pros and cons of the keto diet here.

What does ketosis mean?

Muscles, and especially the brain, use carbohydrates as their primary energy source, and they are also typically a key energy nutrient in the diet — for example, in the Finnish nutritional recommendations, the recommended carbohydrate intake is 45–60% of the total daily energy intake. Carbohydrates are obtained, for example, from cereals, potatoes, fruits, as well as sweets and soft drinks.

Following a ketodetic diet, the intake of carbohydrates is strictly limited, requiring the body to use energy from other sources to fuel muscles and the brain. In practice, this means that the ketodiet causes the body to produce ketones from its fat stores, which can be used as an energy source by the heart and brain, for example. Using fats for energy — instead of carbon — can have many health benefits.

How fast does a ketodiet lose weight?

A ketodetic will typically cause the weight to drop by a couple of pounds in the first week. However, this is not so much due to the burning of fat as to the depletion of the body’s carbohydrate stores. Carbohydrates bind water, so their depletion is concretely reflected in weight loss.

There is no guarantee of more weight loss than this, but for many, a ketodiet can easily drop 0.5 to 1 pound per week.

When the body learns to utilize fats for energy instead of being dependent on carbohydrates, even smaller portion sizes may be enough to make you feel full, and hunger will no longer be as ferocious as before, even if the meal intervals are stretched.

How long should the ketodiet be followed for the body to go into ketosis?

The body’s adaptation to the ketodiet varies individually, but typically it takes a couple of days to a week to achieve ketosis.

What not to eat or drink while following a keto diet?

In order to function, a ketodetic diet requires that carbohydrates be eaten very sparingly and protein in moderation — otherwise energy is obtained from fats. Carbohydrate intake should be less than 50 grams per day, which in practice means cutting the most typical sources of carbohydrate from the diet.

Those who follow a ketodiet should exclude:

  • Pasta
  • Rice
  • Potato
  • Bread
  • Other cereal products such as bulgur, quinoa, barley, corn and oats
  • Dried beans and lentils
  • Fruit
  • Root vegetables
  • Milk and yogurt
  • Sugar (ie also candies and candied soda).

What to eat while following a keto diet?

When following a ketodetic diet, these should be reasonably enjoyed:

  • Nuts
  • High-protein sour milk products such as curd, skyr, Greek yogurt, including fatty versions
  • Cheese
  • Butter
  • Meat
  • Fish and seafood
  • Poultry meat
  • Eggs and roe
  • Avocado
  • Olives

When following a ketodetic diet, you are free to enjoy these:

High-fiber vegetables such as cauliflower, broccoli, peas and green beans.

Vegetable and nut oils (for example, olive, rapeseed, colza, avocado and peanut oils).

Ketodiet: sample meals of the day

When following a ketodetic diet, preparing meals usually requires a little thought at first, leaving the familiar porridge, bread, potatoes and pasta out. The following are meals for one keto diet day:

Breakfast

1.5–2 dl of Greek yogurt (10% fat), crushed almonds and 25 grams of berries

Lunch

2–3 hard-boiled eggs, 200 grams of vegetables and a couple of spoons of pesto.

Snack

Avocado + 1 dl cottage cheese

Dinner

300–400 grams of wok vegetables and 150 grams of chicken + a couple of tablespoons of olive oil for frying

For Such More Ketodiet: sample meals of the day Visit us Keto Desserts

How long can the ketodiet be continued?

In principle, a ketodiet can be followed for the rest of your life, as long as you ensure that your diet is constantly getting enough fiber, vitamins, minerals, antioxidants, healthy fats and protein.

When the ketodiet is followed for a long time, you only need to adapt to the change once. Ketodiet can be used for weight loss, but there is a risk that after a “cure”, pounds will accumulate back with interest if, once the goal is met, people return to previous eating habits.

What happens when you stop following the keto diet?

When you stop following the ketodiet diet you may become tired and unresponsive, so you may want to step into your regular diet gradually. If the weight has dropped, pounds are likely to accumulate back if you return to a completely previous diet.

For Such More Ketodiet: sample meals of the day Visit us Keto Desserts

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