Have you often wondered if you are losing fat on a keto diet? Here are 8 ways to make sure you are losing fat.
1. Don’t eat too many carbs. Low carb is considered under 50 grams per day. To reach a state of ketosis (metabolic state in which the body burns fat for fuel) your total calories from carbs should only be about 5% of your total caloric intake. You may have some difficulty doing this in the first week so you can gradually decrease over a weeks time to the under 50 grams. If you go cold turkey just expect to feel poorly for a couple of days – headaches, tummy upset, etc. This can be countered by increasing your electrolyte intake. (Lots of smart water or electrolyte water or electrolyte supplements, etc.)
2. You aren’t eating nutritious food. Get rid of processed food from your pantry. Everyone thinks their food budget will increase but it actually goes down because you don’t need as much healthy food to fill you up as you do with processed foods. This actually cut my grocery bill in half.
3. You may be consuming too many calories. It is critical to create a calorie deficit. This can be accomplished by cutting calories or moving more or both. Most people feel more satisfied after eating Keto meals and snacks due to the filling effects of fat and protein.
4. You may have an undiagnosed medical issue. Be sure to rule out any medical issues and find out if any meds you may be on could be causing problems.
5. You have unrealistic weight loss expectations. We all want fast results when we start any plan, but every bodies body is different. To help with this facet – not only weigh when you begin, but more importantly take your measurements. I had faster success losing inches than I did with weight. Also with a keto diet you will be maintaining the muscle or growing muscle so weight loss amounts can be deceptive.
6. You’re constantly snacking on high-calorie foods. We forget to listen to our stomachs and we’ve been so attuned to using food to alleviate stress or boredom that we don’t always pay attention to the fact we aren’t really hungry – we are eating out of habit. Take a minute before just automatically reaching for a snack and maybe see if you’re actually hungry or get up and go for a short walk. If you are hungry – maybe some options would be a small hand full of nuts or celery sticks or cherry tomatoes dipped in ranch dressing or a hard boiled egg.
7. You’re stressed and not getting enough sleep. Research shows that stress, especially chronic stress, and lack of sleep can negatively impact weight loss, Pub med article on Effects of Chronic Social Stress on Obesity. When your body is stressed it produces excess amounts of a hormone called cortisol. Cortisol can encourage your body to store fat. And those who are stressed probably aren’t getting enough sleep, which has also been linked to weight gain.
8. You aren’t getting enough physical activity. Exercise lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety and obesity. Don’t go run a 5k if you haven’t trained for it. Take your calendar and mark each day with 5 minutes more. So Day 1 you time it and move for 5 minutes – day 2 for 10 minutes – day 3 for 15 minutes, etc. At the end of 30 days you will be up to 50 minutes. Not too shabby for just 5 minutes additional each day.
If you have any questions about doing a keto lifestyle please don’t hesitate to ask and we can help. We will be getting recipes up here one day soon. We are working on the format now. Hang in there with us and learn to love a ketogenic lifestyle just like we do. Have an awesome day.