I’m on low carb and in ketosis (urine dip). I have been doing this since 9 May. Last week I lost 4 ounces. I have lost 1olbs so far and have 20 to go. I’m not overdoing protein, less than 20 carbs and I’m close to my fat macros (within 20 grams). Any ideas on how Keto will help me accelerate my weight loss? TIA!
The fact that you are in ketosis does not necessarily mean weight loss. Here are a few things to consider. How many calories are you consuming each day? They still matter. Many of my clients go a little crazy with keto treats or just plain eat above their calorie needs. Healthy keto for weight loss means that you are consuming mostly whole foods like fattier cuts of meat, low carb veggies and healthy fats. Dairy is acceptable on a ketogenic plan but I have seen it slow or stop weight loss in some individuals. I often have people eliminate dairy and nuts for a couple of weeks to break through a plateau or speed up weight loss. Someone mentioned “Cronometer” as an app to track nutrients. When you are stuck measuring and tracking are a must. You may be surprised how much carb or protein you actually consuming. Just tightening up on your numbers can make a huge difference. Last for now is the concept of intermittent fasting. This can be a powerful way to move the needle and push you deeper in to ketosis. I personally do a “fat” fast 2 to 4 days per week when I need to break a plateau or speed up my fat loss. I did this recently and dropped 4% body fat in 10 days and I feel great. Hope this helps.
My caloric intake ranges from 830 to 1430/day. I am under 20 carbs with the exception of 2 days (highest 27). I’m around 80gm of protien and fat. I haven’t done intermittent fasting yet. The only dairy I do is 1 tbsp of heavy cream in my coffee and 1 oz of cheese 3 times a week. I don’t eat nuts. Thanks for the advice!
Tia, I’m using a website called Cronometer. It’s free & it lets you put all your vital info along with foods that you eat daily into it. It will tell you exactly what you are consuming – vitamins, minerals, fats, carbs, proteins, etc. Also you can set the cronometer for your desired weight loss & it will tell you if you need to burn more calories or whatever. Mine is set for a serious Keto diet and loss of 2 pounds per week. So far in 23 days I’ve lost 13.5 pounds!!! Of course alot was water the first week – but I’m stoked. This is a great tool, I love it. You might give it a try to see if it helps you.