Feeling frustrated that you have been on keto die but not losing weight as expected? Don’t worry, you are not alone. In fact, many people find that their weight loss process slows down after the first few weeks of starting ketosis. After trying different keto diet plans for months, I’ve realized that there are certain adjustments you can do to speed up weight loss in ketosis and increase metabolism on keto.
Read how much weight can you lose in a month on keto!
Obesity can give birth to multiple diseases including hypertension, diabetes and cancer in some cases. The latest study has proved that if your body weight is more than the recommended BMI, high chance of getting blood pressure and diabetic. Hence, losing weight not only keeps you in good shape but also keeps you away from most of the dangerous diseases.
In this guide, we’ll go over some of the reasons why your weight loss may have slowed down and give you some tips on how to lose weight on keto faster.
Already suffering from hypertension? Read the latest scientific study about losing weight lower blood pressure.
Table of Content
Reasons for Slower Weight Loss on Keto
Ketogenic diets are high in fat, low in carbohydrates, and moderate in protein intake. According to T. Colin Campbell Center for Nutrition Studies, the ratio in the original keto diet is as follows;
- Fat – 75%
- Protein – 20%
- Carbs – 5%
This ratio percentage is as important as your goal, any misadjustment in it will not provide the expected results.
If you experience keto weight loss stall week 2 or even for 2 months, there are a few reasons why your weight loss may have stalled on keto or plateaued, some of the most common reasons:
1. You are not in ketosis
In order to lose weight on keto, you need to be in a state of ketosis. This means that your body is burning fat for energy, instead of stored carbs. You can use a blood ketone meter to test your ketosis state.
2. You are eating too many carbs
Eating too many carbs can stall your weight loss even if you are in ketosis. This is because when you eat carbs, your body will start to burn them for energy instead of fat. To avoid this, make sure you are tracking your net carbs (the total amount of carbs minus the fiber and sugar alcohols) and keeping them at 4% of your daily food intake.
3. You are not eating enough fat
In order to lose weight on keto, you need to be consuming enough fat. This may seem counterintuitive, but fat is essential for providing energy and keeping you satiated on a ketogenic diet. Aim to get 70-80% of your daily calories from fat.
MCTs (medium chain triglyceride) are the best type of oil and are keto-friendly, derived mostly from coconut oil or palm oil. We recommend adding it to your daily diet for the best results. See how to use MCT oil for weight loss and to maintain it.
4. You are not eating enough protein
While you want to keep your carb intake low on a ketogenic diet, you still need to eat enough protein to support your muscle mass. Eating too little protein can stall your weight loss by causing muscle loss. Aim to get 20-30% of your daily calories from protein.
Tips to Speed Up Weight Loss in Ketosis
Now that we have gone over some of the reasons why your weight loss may have slowed down, let’s talk about some ways to speed it up again.
Read proven strategies for fast weight loss for women.
1. Cut Back on Carbs
The far most important rule of ketosis is – to cut back your carbs! Carbs keep the hormone insulin low which signals the liver to burn fat to make ketones to drive metabolism. Following the keto burst diet and cutting back on carbs help you lose weight faster, even if they are net carbs.
Try reducing your carbohydrate intake by 20-30 grams per day, you’ll see a jumpstart in your weight loss again. Also, avoid fast foods (junk) because they are high in simple carbs, a little amount contains a lot of calories that get stored and cause overweight.
2. Manage Your Calories
If you are not tracking your calories, it’s hard to know if you are eating too much or too little. You will not lose weight even in ketosis if you are eating more calories than you are burning. Make sure you are tracking your food intake and monitoring your calorie deficit. A good rule of thumb is to aim for a deficit of 400-600 calories per day to speed up the weight loss process.
3. Get Enough Protein
As we mentioned before, protein is essential for preserving muscle mass. Make sure you are getting around 30% of your daily calories from protein sources such as chicken, fish, beef, eggs, and dairy. This will help you lose weight while still preserving your muscle mass.
4. Get Enough Sleep
Sleep is important for overall health and can also help with weight loss. When you are sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to increased hunger and cravings. Aim for 7-8 hours of sleep every night to keep your hormones balanced and speed up your weight loss.
5. Do Intermittent Fasting
Intermittent fasting is a great way to create a calorie deficit and speed up weight loss in ketosis. The most popular and common ways of intermittent fasting are;
- 16/8 method – This involves fasting for 16 hours each day and eating all of your meals within an 8-hour window. This can help you lose weight by reducing your overall calorie intake.
- 5:2 – This involves eating normally for 5 days/week and fasting for 2 days. On the fasting days, you will consume around 500-600 calories. This can help you lose weight by reducing your calorie intake for those 2 days.
- Alternate-day fasting – This involves fasting every other day. This can help you lose weight by reducing your overall calorie intake each week.
6. Exercise
Overweight people, who are passionate to lose weight often ask – does exercise speed up weight loss in ketosis? Yes, working out in ketosis can help you lose weight by burning more calories and preserving muscle mass. Try doing HIIT (high-intensity interval training) workouts for 30 minutes, 3-4 times per week to help speed up your weight loss.
We recommend consuming protein up to 20% of your keto diet if you are working out in ketosis, this will help in retaining muscle strength.
7. Say Good-bye to Alcohol
Alcohol contains plenty of sugar that increases the number of calories you consume. It also causes a craving for food and lowers your inhibitions, which can lead to overeating. If you are trying to lose weight, it’s best to avoid alcohol or limit your intake to 1-2 drinks per week.
How Much Weight Can You Lose With Keto And Exercise?
The amount of weight you can lose with keto and exercise depends on how committed you are to the diet and exercise plan.
A survey showed that people who were very committed to the keto diet and exercised 4 days a week lost 2-3 pounds per week. However, those who were not as committed only lost 1-2 pounds per week. Ultimately, it is up to the individual to determine how much weight they can lose with keto and exercise.
Best Exercise on Keto:
The best exercise on keto is HIIT (high-intensity interval training). HIIT workouts are great for burning fat and preserving muscle mass. They are also very effective for enhancing weight loss. Try doing HIIT workouts 3-4 times per week to help speed up your weight loss.
Here are the best exercises that you can do to speed up weight loss in ketosis;
- Jogging
- Cycling
- HIIT
- Rowing
- Yoga
Workout advise to lose weight fast in ketosis
Final Words:
In the era of glam and appearance, losing weight has become one of the most important goals for people all around the world, especially for women. Shedding those extra pounds not only gives you a chance to look good but also comes with plenty of health benefits like reducing the risk of heart diseases, diabetes, and even cancer.
If you have been on a keto diet and haven’t seen the expected results, then don’t worry. You can still speed up your weight loss in ketosis by following the tips mentioned above. Try intermittent fasting, count your calories, exercise, and get enough sleep to see the best results. And lastly, avoid alcohol to stay on track.
Frequently Asked Questions: (FAQs)
How can I speed up ketosis?
There are a few things you can do to speed up ketosis;
- Cut back your carbs – a maximum of 5% of your diet
- Count your calories intake – aim for a deficit of 400-600 calories per day
- Get enough sleep – 7 -8 hours every night
- Get enough protein – 20% of your diet
- Intermittent fasting – 16/8 is recommended
- Exercise – 3 – 4 days a week for 30 minutes
Why is keto weight loss so slow?
One of the main reasons why keto weight loss is slow is because your body is adjusting to the new diet. It takes time for your body to get used to burning fat for energy, which can lead to a slower weight loss process. Additionally, many people find that their weight loss slows down after the first few weeks of starting ketosis.
What’s the fastest you can lose weight on keto?
You lose the water weight initially on keto. Generally, large people have more water than normal and they experience a sudden drop in weight in the first week of ketosis. The fastest you can lose weight on keto depends on your body type and commitment, expect anywhere from 2 pounds to 10 pounds.
Will ketosis burn belly fat?
Ketosis does not target specific body parts like the belly. However, it can help you lose overall body fat, which may lead to a reduction in belly fat. Try following a ketogenic diet and exercising regularly to help reduce overall body fat and achieve a slimmer waistline.
