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The keto diet is a short for the ketogenic diet. The overall goal of this diet plan is to minimize the total amount of carbs and consume the majority of your food energy through fats and approved foods.
What the Ketogenic diet basically does, is allow the body to start burning fat for energy rather than carbohydrates. Around 15 to 30% of your diet will come from protein, 60 to 75% of your calorie intake will come from fat and the 5 to 10% range will be dedicated to carbohydrates.
How Long Does The Keto Diet Take To Work?
With the ketogenic diet, the overall goal is to reach an optimal state of ketosis. This is the time in which the body will start to burn fat more readily.
It usually takes between 48 hours up to seven days in adjustment with your eating routine before your body will stop using carbs for you to use for energy. At this time, the body starts to make ketones which are an organic compound that can go in place of missing carbs. These ketones will then start by burning fat for energy which can directly translate to rapid weight loss that will sustain over time.
What To Expect When Trying The Keto Diet?
It usually takes the average person three or four days to get into a state of ketosis. At this time, the body will be using up some of the stores of glucose and this can often lead to some unusual effects.
Many people start to experience issues like the keto flu which can be related to IBS symptoms, upset stomach and more.
Tiredness is also something that you might experience in the early stage of the diet because you'll have less carbs and your body is not able to immediately draw from its fat reserves to generate energy.
The keto flu often includes tiredness and lightheadedness but it’s rare for these symptoms to last more than a week. This is usually around the time where your metabolism will normalize and you start to see results on the scale.
In the early stages of Ketosis, it's not unusual to see several pounds lost in the first two weeks with just the diet adjustment.
How Effective Is The Keto Diet With Weightloss?
Due to the nature of the foods that are involved in the diet, many people reduce their caloric intake to around 1500 cal a day because lean proteins and fats often make them feel fuller without the craving to eat more.
As a person often burns more calories off in a state of ketosis this can often lead to around 1 to 2 pounds a week of weight loss on the ketogenic diet. This is a very safe weight loss method and the calories that are lost in fat make a noticeable difference around the waistline and key areas if you are willing to target these areas with exercise.
If you are interested in trying the ketogenic diet, looking up a keto diet plan can be a great first step. It’s also a good idea to invest in a breath meter or ketone strips that can tell you if your body is in a state of ketosis. Buy the KHC M3 Ketone Breath Meter to get started on your journey!