It is no myth that keto diets can help people lose weight. The high-fat, low-carb eating plan effectively reduces fat while preserving muscle mass. But can you achieve weight loss with the keto diet alone, or must you incorporate exercise?
While this process alone helps produce excellent results, adding routines that include light aerobic activity like running or cycling can further accelerate weight loss.
In this blog post, we’ll look at how to burn fat and lose weight on a low-carbohydrate diet like the ketogenic diet.
What You Need To Know About The Ketogenic Diet?
The ketogenic diet has become increasingly popular in recent years, and it’s not hard to understand why. It allows you to eat a wide variety of foods while still losing weight as you lose fat.
The ketogenic diet is a type of low-carb, high-fat eating plan. It was initially developed in the 1920s as a treatment for epilepsy, but it has since been adapted for other uses, such as weight loss and improved health.
The idea of how keto diets work is that by reducing your carbohydrate intake and increasing your fat intake, your body will enter a metabolic state called ketosis, where it begins to break down stored fat for energy instead of relying on carbohydrates.
The keto diet works by manipulating your macronutrient ratio — the amount of protein, carbs, and fat you consume each day — so your body enters a state of ketosis.
This means that instead of relying on glucose, which comes from carbohydrates, your body starts breaking down stored fat for energy instead.
This process produces molecules called “ketones,” which can fuel your body’s cells instead of glucose.
By reducing your carbohydrate intake and increasing your fat intake, you can enter into a state of nutritional ketosis. Your body starts breaking down stored fat for energy instead of relying on carbs or sugar for fuel.
During this period, many people report feeling more energetic and alert while their cravings are significantly reduced due to their bodies being in a state where they are burning their own stored fat rather than relying on food sources for energy.
In addition, many people report experiencing improved mental clarity and energy levels when they begin following this diet because their bodies no longer have to rely on glucose for fuel which can often lead to brain fog or fatigue.
How Much Should Your Fat And Carbohydrate Intake Be?
Popular ketogenic diets suggest that 70% to 80% of your calories come from fat, 5 to 10% from carbohydrates, and 10 to 20% from protein.
That roughly equates to 165 grams of fat, 40 grams of carbs, and 75 grams of protein for the average adult on a 2,000-calorie-a-day diet.
Of course, this depends on your body composition, body fat percentage, exercise regime, and overall health.
If you exceed the carb intake, your body will start to burn glucose instead of fat, and you will be kicked out of ketosis.
It takes several days to achieve ketosis, so once you are there, you should monitor your food consumption and keto diet plan to keep yourself there!
How To Lose Weight On The Ketogenic Diet?
Losing weight on keto diets (or all diets) is simple. If your calorie intake exceeds what you burn, you are in a calorie deficit, and your body will start burning fat and glucose.
In the keto diet, glucose is kept at the minimum because of the lack of carbs, so your body will turn to your stored fat for energy instead, often leading to significant weight loss.
Be sure to keep your body in the state of ketosis. For most keto diets, this means anywhere between 20 grams and 50 grams of carbohydrates a day.
Ideally, a ketogenic diet should be paired with a light to moderate exercise regime, including body weight and resistance training.
At the very least, you can do some light physical activity, like taking a 10 to 15-minute walk each day.
However, it is still possible to lose weight on a keto diet without exercise if you monitor your net carbs and overall food consumption to keep your body in ketosis.
What You Should Eat On Keto Diets?
Most keto diets suggest integrating foods high in low-carb, healthy fats and avoiding processed and sugary foods that will cause high blood sugar levels.
What To Eat
Eating nutrient-dense, protein-rich sources of amino acids such as eggs, fish, beef, and pork is a critical staple for the keto diet.
Other high-fat foods like extra virgin olive oil, coconut oil, and avocados are also helpful for keeping you on track with a ketogenic lifestyle.
Non-starchy vegetables such as kale, spinach, mushrooms, peppers, and celery can help provide essential vitamins and minerals.
Avocados and olives are excellent sources of healthy fats
Dairy products like full-fat cream, cheese, and yogurt are good fat sources in moderation. They may assist in providing necessary calcium that can be lacking when following a keto diet.
Nuts like almonds or macadamia nuts should also be included in your keto meal plan if tolerated, as they provide the essential fatty acids needed to fuel the body’s energy systems optimally.
What To Avoid
Carbohydrates comprise starch, sugar, and fiber, which are all no-nos for a ketogenic diet.
You should avoid traditional staple foods like rice, pasta, and potatoes; even starchy vegetables like peas, squash, and turnips should be eaten sparingly.
Foods such as grains, processed oils, fats, added sugar and artificial sweeteners, seedless fruits, starchy tubers, and high-carb vegetables can cause problems with the keto diet and should be avoided.
Taking in too many carbohydrates while on a keto diet can easily kick you out of a state of nutritional ketosis which is necessary for the effects of the diet to take place.
Moreover, unhealthy protein sources such as processed meats, other red meat, and too much dairy can negatively impact your health if taken in large amounts.
Even though the diet calls for moderate protein, many on a ketogenic diet pay more attention to carbohydrates and forget about getting enough healthy fats and protein.
If you feel you might be protein-deficient, you can add a few proteins shakes to your meal plan.
Recipes For A Keto Diet Plan
Let’s face it. The thought of giving up your favorite carbs isn’t exactly appealing. Fortunately, plenty of delicious recipes fit into a keto diet plan.
1. Keto Bunless Burger Bowls
Forgo the buns and enjoy all the classic flavors of your favorite burger without all the carbs. This dish combines ground beef (or turkey), cheese, lettuce, tomato, and onion for a delicious meal that fits perfectly into your keto lifestyle.
2. Keto Cloud Bread
If you miss sandwiches on your keto diet, this recipe is for you! Egg whites and cream cheese combine to form a fluffy “bread” that holds up well under heavy toppings like cold cuts or sliced veggies.
3. Bacon Wrapped Chicken Bites
Who doesn’t love bacon? These bite-sized morsels combine two keto favorites—bacon and chicken—for an easy-to-make snack or appetizer everyone will love. Plus, they’re perfect for meal prep, so you can have healthy snacks ready whenever hunger strikes!
4. Keto Fat Bombs
Not all fat is wrong when it comes to following a ketogenic diet. These little treats are packed with healthy fats like coconut oil, avocado oil, peanut butter, and cocoa powder—plus, they taste amazing!
Make them in batches to keep on hand when you need an afternoon pick-me-up.
5. Spinach Artichoke Chicken Casserole
This casserole combines three delicious ingredients—chicken breast, spinach, and artichoke hearts—in one skillet for an easy weeknight dinner that your whole family will love.
It also reheats well so you can enjoy leftovers even if you don’t have time to cook every night of the week.
Are Ketogenic Diets Boring?
If you are feeling adventurous, go ahead and have fun designing your very own custom keto diet plan! Not only will it let you eat foods you love, but it can also have numerous health benefits, unlike most modern diets.
Stay on track with your health goals while enjoying tasty burgers, sandwiches, and casseroles.
With so many options available now, it’s easier than ever before to stick with your ketogenic lifestyle without sacrificing flavor or satisfaction.
Achieving Your Weight Loss Goals
If your keto goal is to lose weight fast, don’t be frustrated when you aren’t showing results immediately, especially if you are going without exercise.
Losing weight is a journey, and while the ketogenic diet works to improve fat burning, the results in weight loss, this process takes a while as your body adjusts to a low-carb diet.
Here are some tips to jumpstart your body into burning fats.
Tip #1: Keep Track of Your Macronutrients
The keto diet is all about macronutrient tracking, meaning you will need to track how much fat, protein, and carbs you consume daily.
This can be done using an app or website. Not only will this help with portion control, but it will also ensure that you are hitting your daily macronutrient targets so that your body can enter into a state of ketosis.
To maximize your weight loss efforts while following the keto diet, make sure to track your macros every day.
Tip #2: Focus On Whole Foods
When following any diet plan, it’s essential to focus on whole foods that are nutrient-dense and free from added sugars or processed ingredients.
Always opt for lean proteins like fish and chicken breast and healthy fats such as nuts, seeds, and avocado for daily snacks.
Add fibrous vegetables such as spinach and kale into soups or salads for added texture, flavor, and extra vitamins and minerals.
Eating whole foods will help keep you full longer and provide more stable energy throughout the day, which is essential when trying to shed excess pounds.
Tip #3: Don’t Forget About Exercise
Exercise is an essential component of any successful weight loss program since it helps build muscle mass while increasing metabolism — both of which can help burn calories faster than just by cutting back on carbs alone.
Whether it is a light walk around the block or an intense exercise session at the gym, try being moderately active to complement the fat-burning keto diet you’re on.
In addition, regular exercise is terrific for you and can reduce the risk of conditions such as high blood pressure and cardiovascular disease.
The keto diet is an intelligent way to lose weight and improve health without sacrificing delicious foods or counting calories all day!
Although ketogenic diets work best with moderate amounts of activity, it is still possible to lose weight without exercise, unlike a carb-based diet.
Just try to stay away from processed foods and get more calories from healthy fats!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.