How To Speed Up Weight Loss In Ketosis?
If you need to change your diet to a ketogenic diet due to a chronic illness, obesity, weight loss, or the desire to live a healthier more sustainable lifestyle, it is easy to get overwhelmed.
Making the change from your current diet to a keto diet can seem like a huge and daunting endeavor. However, there are no diets out there that can deliver the fat loss results that a ketogenic diet can deliver.
Between changing what you buy at the grocery store to researching recipes, there is not a lot of time left to take care of the most important part: cooking! After work and taking care of the day-to-day, making those kinds of adjustments certainly has the potential to leave you burnt out and frustrated.
Thankfully, meal plans exist and will uncover the secrets of how to speed up weight loss in ketosis! The best keto starter kits take all the guesswork and research taken out of the equation, like this one prepared by a custom keto diet.
Everything you need to know about making the switch to a keto diet, from meal planning to grocery shopping and everything in between is included in this starter kit. In addition, they will explain how to speed up weight loss on keto.
Ketosis is a natural and healthy way to lose weight while maintaining muscle mass and without suffering from an increased appetite that some diets tend to cause. It is one of the best ways to achieve permanent weight loss by making a lifestyle change that you can follow for the rest of your life. In addition, one of the benefits of adopting a keto diet is you can eat all of your favorite foods while eating fewer calories, while your body transforms itself almost like magic.
The key to a successful keto diet is nutrition and a low-carb diet. It can be difficult to prepare your meals while also working out, prepping meals, and planning your grocery list. Thankfully there are experts who have prepared meal plans to help get you started. As a beginner to keto, an 8-week meal plan is perfect for seeing how keto works for you.
How to speed up weight loss in ketosis is a mystery to some, but in this article, we will explain all of the best ways in which to reach your weight loss goals quickly and easily.
Thankfully, there are services available like Custom Keto Diet that will help you stay on track so you can focus on your weight loss instead of mindlessly counting calories. A successful keto diet requires your body to enter ketosis. For your body to make that change, you must restrict your carb intake.
11 Ways To Speed Up Weight Loss In Ketosis
If you are experiencing a plateau, you may be wondering how to speed up weight loss in ketosis. A plateau is when your once rapid weight loss slows and you stop dropping the pounds like you were before. A plateau can happen for any number of reasons.
One reason may be that your metabolic rate has slowed. As you lose weight your body has less to carry around and your metabolism does not have to do as much work as it did before. It is also possible you may need to re-evaluate your diet. The most important aspect of the keto diet is low carb, but there are a number of other very important factors as well.
It is important to track your nutrition not only for weight loss but to ensure you are getting all of your necessary vitamins and minerals like vitamin C.
Weight loss is easy with keto!
Once you enter ketosis your body will literally melt the fat away without any additional effort from you. However, exercise and following a meal plan are both factors that can help you reach your weight loss goals faster than you ever could have imagined. If this sounds like something you could get behind a meal plan like, Custom Keto Diet, may be right for you!
You may be consuming too much glucose and preventing yourself from entering ketosis. Ketosis is the metabolic state that burns fat for fuel.
So let’s get started on the 11 easy ways to speed up weight loss in ketosis:
Track Your Carb Intake and Consider Cutting Carbs
If you are consuming too many carbs your body will not enter Ketosis. If you intake too many carbs your body will not burn fat for fuel, and your weight loss will be slowed. A low-carb diet is a key to how to speed up weight loss in ketosis.
It is a common misconception that having a high level of ketones and a lower level of glucose are the most important factors for losing weight on the keto diet, but actually more important than that is tracking your net carbs.
It is important to keep your net cards under 30 grams daily. If you are already at or below 30 net carbs a day then it is possible to lower your carb intake further. This is how to speed up weight loss in ketosis.
Consuming fewer carbohydrates is the key to ketosis. Ketosis is when the body breaks down stubborn fat stored in your body into molecules called ketone bodies. These are then used for energy instead of sugars from food.
Track Your Calories and Consider Cutting Calories
Meal plans are the easiest way to reach your weight loss goal. Meal plans are great because they take the guesswork out of everything. Custom Keto Diet has a specific plan tailored to reach a calorie deficit without needing to overthink or spend hours planning. In addition, you can rest assured all of your nutritional needs will be met because the plans are researched, tested, and proven to work for hundreds and even thousands of keto dieters all across the world from all walks of life, men and women alike.
Weight is lost only when you are calorie deficient. When you first make the switch from a high-carb diet to a low-carb diet it may be easy to operate in a calorie deficiency because bread, pasta, rice, and chips are all high in calories, carbs, and sugars.
Cutting those out completely will often put people in a calorie deficiency without needing to make any more changes. After a few weeks, however, if you notice the weight loss has slowed it is probably because you are consuming more calories than you are burning on a daily basis. It is important to consume fewer calories in order to lose weight.
Tracking calories is the first step, but you should also consider exercising or at a minimum increasing your physical activity. It might be a good idea to go for long walks in the evenings to help with digestion after dinner. This will increase your total calories burned and will have the added benefit of boosting your mental health by delivering oxytocin to your brain.
Ensure You Are Meeting Your Nutritional Goals
If you are not eating a balanced diet, you are susceptible to nutritional deficits that can negatively affect your health. You may be asking yourself, “How to speed up weight loss on keto?” and the answer is simple: If you are not eating a low carb, high-fat diet, rich in variety and whole foods you may be setting yourself up for failure. It is important to eat so as not to experience the negative effects of ketones.
However, you must eat healthy whole foods and avoid highly processed food-like substances. A good rule of thumb is to eat foods that are not packaged and you must cook yourself. In addition, if you do eat foods that come from a package, ensure you can read the ingredients. If anything is too hard to pronounce, it is not good food to add to your diet! Ingredients like coconut, nuts, and berries are great.
To avoid all the guesswork you can follow a customized keto diet plan. The meal plan included with Custom Keto Diet includes wholesome and real ingredients. The meal plan will set you up for success so you can lose weight and get stronger and healthier.
Intermittent Fasting
If you find yourself not losing the same amount of weight you were losing during the early days of your keto journey you may want to consider intermittent fasting.
This dieting method has a lot of health benefits beyond strictly weight loss. Intermittent fasting is the practice of restraining your calorie intake to specific hours of the day. It can help shrink your belly size so you can better control your portion sizes. It also is helpful when considering maintaining a calorie deficiency.
There are different levels to intermittent fasting and the exact hours are up to the individual. Depending on your lifestyle, you may try a 12-12 fast, where you only eat from noon to midnight or a more restrictive fast where you only eat for 4 hours out of the day.
For example, you would eat all of your calories and nutrition for the day between 6 pm and 10 pm. This would be a 20-4 hour fast.
Intermittent fasting is a great way to adapt to a new high-fat, low-carb diet!
Track Your Protein Intake
One of the best ways how to speed up weight loss in ketosis is to track your protein intake. This will help eliminate your body fat by proving fuel for your body allowing you to build muscle and speed up your weight loss. This will also help keep your metabolism burning fat effectively.
Your need about 10-20% of your daily calories to come from protein sources. If you want to know how to speed up weight loss in ketosis you may want to consider switching up your protein sources.
It may be beneficial to replace a few meals with lean protein like chicken or fish. Eggs are also a great source of protein and are low in calories. They are great as hard-boiled, and even scrambled with a little butter or cream.
Change Your Exercise Routine
Switching up your routine can trick your body into working harder. If you have been walking for exercise, consider lifting weights or adding other resistance training like swimming. The switch-up will force your body to use muscles it is less accustomed to using thus requiring more effort and burning more calories.
Manage Stress
Too much stress may cause high levels of cortisol in your body. High levels of the hormone cortisol may lead to unwanted side effects in some people. These side effects can include eating more, having less energy, and an increase in belly fat.
Practicing mindfulness is one of the most effective ways to manage stress. Daily yoga practice may also be helpful with the added benefit of being a full-body workout and burning additional calories every day.
In addition, taking time to enjoy hobbies, and maintaining a regular sleep schedule are all ways to help manage stress. If you effectively manage your stress, in turn, it will help speed up your weight loss in ketosis.
Consume Whole Foods That Are Low-carb
The ketogenic diet is a high-fat, moderate-protein, and low carb diet that forces the body to burn fats rather than carbohydrates. One benefit of the keto diet is your options for subsistence. There are lots of delicious and nutritious, whole foods options that will jump-start your weight loss.
It is important to eat mostly healthy fats, moderate protein intake, and very minimal carbs.
It is important to consume low-carb foods like meat, wild-caught fish, eggs from free-range chickens, ducks, or other poultry.
Leafy vegetables are also an essential part of a keto diet accompanied by healthy fats.
Some great options how to speed up weight loss in ketosis include avocado, coconut oil, olive oil, walnuts, almonds, cauliflower, blueberries, raspberries, and blackberries.
In addition, consuming butter and cream may help jump-start your keto weight loss.
Foods to avoid that may slow your weight loss progress include sugar in any form including honey, fruits that are high in sugar like watermelon, vegetables that are high in sugar like bell peppers, foods high in carbs like chips and crackers, and sweetened drinks like fruit juices, soda, or alcoholic beverages like wine.
Avoid Alcohol
Alcohol contains a lot of calories and does not contain any nutrition. When the goal is weight loss alcohol is something you certainly want to avoid. In addition to being nutrient-poor, a lot of alcoholic drinks contain a lot of sugar.
Sugar should be avoided at all costs when on a keto diet.
Too much sugar will prevent one’s body from entering ketosis.
If one’s body does not enter ketosis, it will not be able to burn fat for fuel it will instead burn the carbohydrates you consumed. The liver can make ketones out of alcohol and thus will slow your rate of ketosis.
When your body is in nutritional ketosis, alcohol will stop the transformation of fat to instead metabolize the alcohol consumed. When in ketosis, alcohol halts the metabolism of fat to metabolize alcohol.
Alcohol is broken down by several enzymes into acetate, which your body uses for energy. When alcohol is consumed during ketosis, your body will convert to using acetate as an energy source rather than fat.
Have a Custom Meal Plan
It is very easy to overeat when you feel famished or have been intermittent fasting. That is why is it a great idea to have your meals planned on time.
In addition, this is great for snacks, drinks, and caffeinated beverages. You can of course make your own meal plan, but if you are the type of person who likes to work smart and not hard then it may be in your best interest to purchase a meal plan from an expert who has already done all of the leg work and research for you.
If you can, it may even be great to have your groceries delivered or picked up curbside. This is because even though the keto lifestyle is a positive one that comes with minimal hunger panes, any change of lifestyle can be stressful, and the easier you can make it on yourself the better it will be in the long run for you and your changing body.
Thankfully there are nutrition experts that specialize in low carb diets!
For example, Custom Keto Diet has an 8-week meal plan that is easy to follow for anyone no matter how busy their schedule may be.
This meal plan will monitor your fat intake to maximize fat burning. In addition, the calories will all be accounted for so it will be easier for you to ensure you are in a calorie deficit.
Get Enough Sleep and Rest
One of the indicators that keto is not working is if you are feeling overly exhausted all of the time. It is normal to feel a little tired after making a big change to your diet and lifestyle, however, the change should be manageable and it should not impact your daily life in a negative way. If you find yourself overly tired it may be an indicator of a bigger issue.
It could be because you are not getting enough sleep, but it may also mean you are not in ketosis or are operating with a nutrient deficiency. How to speed up weight loss in ketosis starts with a strong foundation, and at the base of that foundation is the need for a full night’s sleep.
How To Speed Up Weight Loss In Ketosis FAQs
Q: Why Is Keto Weight Loss So Slow?
A: Keto weight loss is slow for a number of reasons. The biggest mistake people make on the keto diet is not eating in a calorie deficient, or treating all calories the same! In fact, your body uses nutrition differently, which is still the case when you are in ketosis.
After losing a lot of weight very quickly at the beginning of your keto journey you may find your progress slows after a few weeks. This is because your body will grow accustomed to the lack of carbs, thus slowing the dramatic drop in pounds.
However, that is the nature of the diet as a whole and it is important to trust the process. If fact, one of the hallmark features of the keto lifestyle is to measure your progress In inches instead of just the number you see on the scale.
It may be the case that you have not dropped many pounds over a few weeks, but if your pants are a little looser, or you have more room in the arms of your jacket you can rest assured the fat is slowly melting away and all you have to do is stick to it.
Thankfully diet plans like the Custom Keto diet include keto recipes that are designed to make your weight loss as efficient as possible. Thanks to research and careful planning that has all been done for you, it is a surefire way how to increase weight loss in ketosis fast.
Q: How Much Weight Can You Lose In a Month on Keto?
A: How much weight you can lose in a month on keto will vary from person to person. Someone who follows a meal plan like Custom Keto Diet will see insane results fast because there is very little room for error.
On the other hand, someone who is taking on all of the responsibilities themselves may be more prone to stress and overeating, therefore sabotaging their weight loss and lifestyle goals.
Q: How Fast Do You Lose Weight in Ketosis?
A: As soon as you begin your keto meal plan, you’ll start to lose fat right away. You don’t even have to think about nutrition if you follow a meal plan like Custom Keto Diet. In fact, since hunger is not a side effect of this diet, you likely will see the pounds fade away without feeling like you are on a low-carb diet.
Q: What Are The Benefits of a Keto Diet?
A: Hunger cravings will fade with time. This is unique to the keto diet and is how you can lose weight fast in ketosis. Normal diets are often highlighted by hunger pains and restriction. On a keto diet, you are much less restricted and are able to eat the high-fat, low-carb foods you enjoy most.
You also do not have to exercise on the keto diet to lose weight. That is one of the most appealing benefits. Of course, regular exercise is important for a healthy mind and body but it is not a requirement for weight loss while eating a keto diet.
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