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What To Expect With Weight Loss On Keto

Published March 11, 2019 (Revised: August 13, 2019)
<article> <section> <p>Bells and whistles are popular in the health and fitness world. We all want to know how to lose weight. We sometimes think there’s a magic answer others know but won’t share. Someone tells us “nope, there’s not,” and we are discouraged.</p> <p>Then we hear about things like the keto diet, where you supposedly lose a ton of weight by eating few carbs. “Wow, that sounds great,” we think. “But how much weight? And how does it work?”</p> <p>The truth is, low-carb diets like keto and weight loss go hand in hand. Nowadays, people tout low-carb dieting and ketosis as the keys to losing weight and transforming your body. But there’s a ton of misinformation and confusing stuff out there on the internet. It’s important to understand that the ketogenic diet is only one tool for losing weight. If you are serious about weight loss, you should incorporate as many tools as possible.</p> <p>But how much weight can you lose on keto? And what should you expect on your weight loss journey? In this article, we’ll dive into the ketogenic diet, weight loss on keto, how tools like exercise make it easier to lose weight, and everything else you need to know.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="coconut-cut-in-half-0103"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Is the Ketogenic Diet?</header> <p>The ketogenic diet is a high-fat, moderate-protein, low-carb nutritional approach. It is best known for helping people lose vast amounts of weight and regaining their health.</p> <p>On the keto diet, your diet mainly consists of nutritious vegetables, muscle-building proteins like <a target="_blank" href="" rel="noreferrer">salmon</a>, and liberal amounts of healthy fats in the form of MCT oil, <a target="_blank" href="" rel="noreferrer">butter</a>, eggs, and more.</p> <p>The idea behind the keto diet is to enter a state of <i>ketosis</i>-a naturally occurring process in the body where your liver releases ketones and begins burning fat as its primary fuel source. The amount of days it takes to enter ketosis <a target="_blank" href="" rel="noreferrer">varies person to person</a>, but low-carb diets, <a target="_blank" href="" rel="noreferrer">exogenous ketones</a>, and exercise are all tools to help your body make the shift.</p> <p>At <a target="_blank" href="" rel="noreferrer">Warrior Made</a>, the <a target="_blank" href="" rel="noreferrer">keto diet</a> is one of two primary tools we use for losing weight. Hop over to our <a target="_blank" href="" rel="noreferrer">nutrition section</a> to read up on everything related to the keto diet and weight loss.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can You Lose Weight on a Keto Diet?</header> <p>Absolutely. In fact, the keto diet is one way eating a low number of carbs became popular in recent years (<a target="_blank" href="" rel="noreferrer">Atkins</a> and <a target="_blank" href="" rel="noreferrer">Paleo</a> are the other two). People are eating fewer carbs because it has proven to be effective for weight loss.</p> <p>It’s not always just about how you eat, though. While your diet will play a role in helping you lose weight, other factors matter, too. In terms of weight loss tools, we love the keto diet as much as we love <a target="_blank" href="" rel="noreferrer">exercise</a>. Working out a couple times per week burns off calories and helps you keep running off ketones, which expedites weight loss.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="rolling-up-yoga-mat-0103"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Much Weight Do People Lose on Keto?</header> <p>There is no blanket statement answer to this question. It’s like like saying, “how much money can I put in my checking account?” Your actions and discipline towards investing will determine how successful you are with losing weight.</p> <p>That said, there’s a reason people love keto-it leads to <a target="_blank" href=""rel="noreferrer">total body transformations</a>. One major benefit to the keto diet is that you aren’t always hungry. Healthy fats like oils, grass-fed butter, and avocado help keep you <i>satiated</i> or full<sup>1</sup>. And though the diet fads of yesteryear promoted that ‘fat makes you fat,’ the success of diets like keto for many people prove otherwise<sup>2</sup>.</p> <p>It seems the answer is actually the opposite: fats can actually help you lose weight and get healthy, provided that you eat the right number of calories and limit carbohydrate intake.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Okay—Now Tell Me About Exercise</header> <p>Assuming you’ve read the earlier sections, we said that the keto diet is one of two tools we use at Warrior Made for weight loss. The second is exercise. Specifically, we like simple, but effective, <a target="_blank" href="" rel="noreferrer">at-home workouts</a> that can be completed with no fancy gym equipment and modified for people of all levels. Oh, and we like our workouts to be done in thirty minutes or less.</p> <p>Why do we prefer it this way? When you eliminate the bells and whistles, you’re better able to focus on a simple goal: moving your body more often so you lose weight. Instead of commuting to the gym and feeling overwhelmed, we keep it simple.</p> <div class="sub-head">Benefits of Exercise</div> <p>Exercise is so, so beneficial. It strengthens muscles and joints, burns calories, reduces body fat, and-though this may seem counterintuitive-<a target="_blank" href="" rel="noreferrer">gives you energy</a>.</p> <p>Not only will you burn more total calories during a workout, but if you get your heart rate up high enough (perhaps using <a target="_blank" href="" rel="noreferrer">high-intensity training intervals</a> or ‘HIIT’), you will boost your metabolism <i>after</i> you work out. Yes, seriously. High-intensity exercise raises your basal metabolic rate (BMR), which basically means the number of calories you burn simply by sleeping or laying on the couch watching Netflix<sup>3</sup>.</p> <p>Exercise also helps you <a target="_blank" href="" rel="noreferrer">add lean muscle</a>, which is perhaps the biggest benefit of all.</p> <div class="sub-head">Benefits of Adding Muscle</div> <p>Again using our bank analogy, think of lean muscle like an investment. When you add lean muscle, your body’s BMR raises <i>permanently</i>. This means that over time, your body will naturally burn more calories while you are doing nothing, which makes weight loss much easier.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Many Calories Should I Eat on Keto to Lose Weight?</header> <p>All this talk about weight loss brings about a crucial topic: <i>calories</i>. It’s important that you understand how calories play into your weight loss goals. This section may be more eye-opening than you think.</p> <div class="sub-head">What Are Calories?</div> <p>Do us a favor and try to answer this question before reading this section. <i>What are calories</i>?</p> <p>Ask most people, and they’ll say something like, “the thing in food that makes us fat.” While they are correct, framing calories this way is one major reason why that person is probably struggling to lose weight.</p> <p>All you need to know about calories are that they are a unit of measurement. They represent how much energy the body takes in and expends.</p> <p>Got that? Good-now keep reading.</p> <div class="sub-head">Basal Metabolic Rate (BMR)</div> <p>Again looking at our BMR, or basal metabolic rate, each of us burns a specific number of calories each day without doing <i>anything</i>. This is example number one why saying calories are those “things that make me fat” is a bad idea.</p> <p>Your body <i>needs</i> calories and probably more than you think.</p> <p>This <a target="_blank" href="" rel="noreferrer">BMR calculator</a> will help you figure out your ‘Netflix and chill’ caloric value.</p> <p>For example, a thirty-five-year-old man that’s six-foot-five weighing 200 pounds burns 1,988 calories every 24 hours-<i>without moving a muscle</i>! Any exercise he does would add calories to that total.</p> <div class="sub-head">How Do Calories Help Me Lose Weight?</div> <p>There’s no getting around this: weight loss is only possible when you’re at a caloric deficit. It’s simply a matter of taking in less energy than you spend. Knowing your BMR can be helpful with this as it gives you a good guideline for setting up <a target="_blank" href="" rel="noreferrer">your macros</a> (more on this soon).</p> <p>Perhaps this helps connect the dots on why we love keto and exercise as tools for weight loss. Keto keeps you full of nutritious foods so you don’t feel the need to gorge on excess calories, and exercise helps increase the number of calories you burn each day.</p> <div class="sub-head">So, How Many Calories Should I Eat?</div> <p>Coming full circle, here’s the answer to the original question. If your goal is to lose weight, you need to eat fewer calories than your basal metabolic rate plus your energy expenditure. If you go on long walks or do workouts, those activities will up your calorie number, meaning you’ll get to eat more.</p> <p>Steady weight loss is possible at a caloric deficit of about 250 to 500 calories per day. Any more than that starts to get difficult in terms of side-effects (low energy) and long-term sustainability.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="steak-keto-0103"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Are Macronutrients?</header> <p>The last thing we need to talk about for weight loss: <a target="_blank" href="" rel="noreferrer">macros</a> or macronutrients. There are three of them: protein, fats, and carbs. Think of these as the three ‘building blocks’ that all humans foods are made from.</p> <p>Each nutritional approach has its own unique macronutrient ‘split’ or at least offers a guideline.</p> <p>For example, keto dieters usually split their macros at 70 percent fat, 25 percent protein, and 5 percent carbs. In terms of a 2,000-calorie-per-day diet, this comes out to 155 grams of fat, 125 grams of protein, and 20 grams of carbs. Keep in mind that one gram of fat is nine calories, while one gram of protein or carbs is four calories. So while fats like <a target="_blank" href="" rel="noreferrer">MCT oil</a> are healthy, they are also calorically dense.</p> <p>Remember that these are guidelines. Five percent is obviously quite low, and you still may be able to keep burning ketones hovering between 5 and 10 percent. When you just get started, fifty grams of carbs per day may slow down the process of getting into ketosis. But it might also give you energy to work out.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Will Tracking My Macros Help Me Lose Weight?</header> <p>Yes, but you should understand how and why. Tracking your macros helps you in two ways.</p> <p>One, it gives you a blueprint for how much fat, protein, and carbs you’ll need to eat to stay in or keep burning ketones.</p> <p>Two, it helps you keep track of how many calories you’ve eaten for that day. Remember that eating no carbs won’t help you lose weight if you’re packing on four thousand calories per day and not working out.</p> <p>Ultimately weight loss comes down to calories in versus calories out. Tracking your fats, carbs, and proteins makes it easier to know what (and how much) is going into your body. But some discipline and commitment to your weight loss goals is required. There is no specific ratio that, once achieved, will help you magically lose weight.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Keto and Weight Loss—What You Need to Know</header> <p>To simplify things and expedite your weight loss goals, you should focus on only a few things. For one, take advantage of the two most powerful tools out there for losing weight: the magic fat-burning capabilities of ketosis and the keto diet and exercising. These two things are proven tools for weight loss.</p> <p>Secondly, learn about what’s going into your body. Understand that quality fats will help keep you full and that less carbs may help you reach ketosis, but ultimately, calories matter most. If you want to lose weight, you’ll need to burn off more energy than you take in over the course of time.</p> <p>Secondary tools for making this easy include knowing your basal metabolic rate (BMR) and then using that information to find your ideal macro split for achieving ketosis.</p> <p>Skip the bells and whistles, focus on what matters, and start today. Your weight loss goals are closer than you think with some effort and discipline. Head over to Warrior Made’s <a target="_blank" href="" rel="noreferrer">exercise</a> and <a target="_blank" href="" rel="noreferrer">diet</a> sections to learn more about both tools we love for weight loss.</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="" rel="noreferrer">Fats and Satiety</a></li> <li><a target="_blank" href="" rel="noreferrer">How Low-Carb Diets Can Boost Metabolism</a></li> <li><a target="_blank" href="" rel="noreferrer">High-Intensity Intermittent Exercise and Fat Loss</a></li> </ol> </section> </article>

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