Discover the truth about the quantity of weight that you really can lose about the ketogenic diet. Also, we reveal how to fast track your keto fat loss.
How Much Weight Can I Reduce on Keto?
Thus, you’re toying with the idea of performing the keto diet, but you’re not sure what to anticipate. Maybe you’ve heard stories about extraordinary heights of fat reduction from some folks and relatively meager results from other people.
Well, thank goodness you’ve landed here because we are about to show the facts about just how much weight you really can shed on the keto diet.
Weight Loss Defined
Most individuals are obsessed with weight reduction. They wish to get that scale number down no matter what. Often they end up losing things they don’t want to be shedding, like water and muscle tissue.
You see, the scale does not distinguish between muscle, fat, and water.
Of course, what you want is to eliminate the fat and maintain all the other good stuff.
During your transition to the ketogenic diet, then you will lose quite a great deal of weight. It Is Not Unusual to lose ten Pounds from the first week. However, maybe not all of it will be a fat reduction.
The make-up of the weight you lose will alter as you enter the keto diet. As I mentioned, you will begin by losing lots of water weight. But then, once you are keto-adapted and your body has switched from a sugar burning to some fat-burning energy program, you will be losing more and more fat tissue.
That is because your body will be turning into your stored body fat to provide its energy requirements.
Why You Get Rid of Water?
When you go on a low carb diet like keto, you seriously restrict your own body’s expected energy source. The absence of carbohydrates leads to a deficiency of sugar in the body. The process of using this glucose takes quite a great deal of water.
Consequently, you will start to lose water weight almost instantly.
Glycogen is stored in your liver. It consists of a large protein molecule that is surrounded by glucose sub-units. Each gram of glycogen is jumped to three grams of water.
Another cause of water loss through the transition period to keto is the loss of electrolytes, which come with the change (1).
Most of this weight reduction will likely be water
How to Accelerate the Fat Loss
Thus far, we’ve established you could lose approximately ten pounds of body weight in the first week of your adjustment to the ketogenic diet. However, Electrolytes are lost through bleeding. In the future, you can expect to lose one or two pounds per week. Electrolytes are lost through bleeding.
which necessitates water. But, so long as you’re consistent so that you’ll lose more than 50 pounds in 12 months. However, some people want even faster results. Here are five things you can do to boost your fat loss on keto.
The combination of keto and intermittent fasting (IF) represents the ideal lifestyle option for super-charged weight reduction. Occasional fasting entails undertaking strategic intervals of non-eating to cause faster fat loss and encourage positive hormonal reactions in the body. The most popular variant of IF is that the 16-8 diet.
This involves 16 hours every day on non-eating along with also an 8-hour feeding window. A lot of individuals quickly between 7 pm one day and 11 am the following day. During the 8-hour feeding window, then you eat in line with the keto diet.
The number one reason people begin to follow the intermittent fasting lifestyle is to lose body fat. The rationale that IF has ever become so popular as a weight-loss method is down to 2 things;
- It functions
- It has scientific backing.
Your body has two energy systems it may call upon. The primary energy process is glucose-based. It relies on carbohydrates to supply this sugar, which gets transported in the muscle cell to be converted to adenosine triphosphate.
When you consume too many simple carbohydrates, the surplus is stored as reserve energy in body fat.
This can be stored body fat, which is a more efficient form of energy than glucose. A byproduct of this fat burning for energy process is a compound called ketones.
As soon as you eat a meal, it takes between eight and twelve hours to use up its glycogen stores after you have eaten a meal. Only then will your body be able to tap into its reserve energy method –stored body fat. Of course, our regular eating pattern never enables us to go for a whole twelve hours without eating.
Consequently, we never get to deplete our body’s glycogen levels to the point where fat burning kicks in.
Yet, when you do let your body enough time to expand its glycogen stores, it will not have any choice but to switch to its secondary energy system. In the process, you may lose the craving to consume straightforward sugary carbohydrates. That’s because your system will be determined by stored body fat and not carbohydrates for the energy that you need to function.
Fat is a slow-burning fuel that provides you with a controlled and sustained energy resource. Each gram of fat contains nine calories, compared with only four calories per gram of carbohydrate.
During your 16 hour fasting period, head down to the gym for a few fasted cardio. Whenever you’re in a fasted condition, your body will be forced to draw its fat reserves to provide the energy your body has to meet the challenges of your workout.
This will dramatically increase your calorie burn and your weight loss.
Fasted Resistance Training
When you’re finished with your fasted cardio, head to the weight training field for some fasted resistance training. It is going to use them all up very quickly. This may force the body to turn to its fat stores, getting you into ketosis faster.
As a side stage, both fasting and resistance training has a massive influence on the discharge of human growth hormone (HGH). One study demonstrated that resistance training led to a 44 percent increase in the body’s human growth hormone release. In a second study, a 24-hour fast led to a 2000% percent gain in the release of HGH in guys and a 1,300% growth in women.
Combining resistance training with flaxseed will radically increase HGH output, leading to more significant muscle building possible (2, 3).
An excellent advantage of resistance training is that it will allow you to mold and shape your entire body. Combining it with fat reducing keto will provide you with the tools you need to create a slender, muscular, athletic body.