Search Weight Loss Topics:

Home » Lose Weight Fast » On Keto Weight Loss Is Easy! 5 Simple Steps To Success

Home Keto Diet Keto Diet 101 Keto Weight Loss in 5 Easy Steps (+ Real-Life Examples)

CLEARLY the eat less, eat low fat, and just eat everything in moderation diets havent worked too well for most people.

So, if youre still trying to lose weight and keep it off, then maybe its time to try something thats working for tens of thousands of people right now

The Ketogenic Diet.

But is it all too good to be true?

Yes, we believe Keto is fantastic for weight loss. Weve just seen it work for way too many people (check out the success stories below). But its also not for everyone.

So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto.

PLUS, how to get started on Keto to lose weight in 5 EASY Steps.

Once youve started the diet, you can also try these tips and tricks:

Got specific questions? Why not jump straight to that section with our table of contents.

THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children.

BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including:

How does keto do this?

NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats).

According to Dr. Stephen Phinney, M.D., PhD. from Virta Health, Carbohydrates are an energy source, but theyre not the only one your body can use. When theres very little carbohydrate in your diet, your body has a natural and readily available option nutritional ketosis. And what it will use is fatthe fat in the foods you eat as well as your own stored body fat.

Thats why the keto diet is often called a fat-burning diet

You can literally be burning your own body fat for energy!

(Its still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!)

So, how do we get into this nutritional ketosis state?

CARBOHYDRATES: Specifically, you eat under 25 grams of net carbohydrates per day, then your body will likely start using fat as an energy source instead.

FATS AND PROTEINS: To make up for the decrease in carbohydrates that youll be eating on a Keto diet, you eat more healthy fats and good proteins on keto as well.

KETO MACROS CALCULATOR: This is a very popular question, and theres no perfect answer. To get an idea, please use our Keto Calculator here.

The answer will depend on various factors including:

But please remember that this is just a guide. Your body is a complicated machine and will require tweaking!

In particular, many people find they lose weight even when they eat much higher amounts of protein (and lower amounts of fat) than might be suggested.

The Ketogenic Diet is a low carb, high fat diet that helps to put your body into nutritional ketosis. This state can help your body burn more fat.

Check out these inspiring Keto weight loss stories that people have shared:

Youve probably seen some the remarkable weight loss stories out there here are a few more examples from Craig and the community at ruled.me:

In under 2 months I had lost 20 pounds, gotten rid of my sugar cravings, quit falling asleep in class, began working out again, and dropped my depression medication.

Weve never felt better, and well never look back.

I lost 115 pounds in 11 months and have kept it off. Now I am doing keto again to help me reach my athletic goals.

Wim lost 40 kg (88 lb) and reversed all the symptoms of type 2 diabetes. Along the way, he solved most of the symptoms of post traumatic stress disorder (PTSD)Sada lost 20 kg (44 lb) and reversed all her symptoms of painful osteoarthritis and inflammation.

And weve got some more success stories here and here.

Anecdotally, a lot of people have lost a lot weight using a Keto approach.

Ready for some science to back this up?

Ok, here are some of the scientific studies(remember, there are limited studies on Keto as its still pretty new)

A study comparing two weight loss diets found the group who ate a modified low-carb diet (low in carbs but higher in protein/fat) saw greater weight loss. (1)

In fact you could lose up to twice as much weight!When 53 women spent 6 months following either a low-carb or a low-fat diet, the low-carb group lost twice as much weight on average. (2)

Exactly why this is the case is unclear, but this was the conclusion of a study which followed participants on a ketogenic diet versus those on a traditional low-fat diet. (3)

And thats why Keto is more sustainable than many diets. One study compared women who ate a low-carb/high-fat diet with a similar group on a high-carb/low-fat diet, and found greater weight loss and lower reported hunger levels in the low-carb group. (4)

Registered Dietitian Abbey Sharp, RD notes, The keto diet also has an impact on our hormonal levels. Many studies have looked at whether the state of ketosis suppresses our appetite through the actions of leptin and ghrelin.A 2013 studyfound that after patients lost weight on a keto diet, our hunger hormone (ghrelin) was altered and suppressed.A systematic reviewalso concluded that the state of ketosis appears to be a plausible explanation for the suppression of appetite. Listen to our podcast with Jimmy and Christine Moore about real food keto.

Its unclear scientifically what makes Keto great for weight loss (whether its ketosis, low carb, high fat, or high protein).

But theres are definitely signs from the scientific community that it works well whatever the exact mechanism is.

IF THIS IS YOU: If one of the descriptions on this list sounds like you, then Keto is likely a fantastic diet for you to try to help you lose weight.

As with any diet we write about, we recommend you consult with your medical practitioner before starting it as were not doctors or nutritionists. We just love learning about the science and sharing what we learn with you.

Keto is a great weight loss diet for you if youre looking to generally improve your health, get rid of sugar cravings, and stabilize blood sugars.

Keto is definitely not for everyone!

Weve listed a few of the main scenarios when you should definitely watch out before trying Keto.

Its important to use Keto correctly and to notice how youre feeling on Keto. In particular, be aware of any medications youre on that could be affecting you.

Let start by telling you that Keto is NOT easy. So, if youre looking for a magic pill to shrink your body, then this is not it!

I cant emphasize this enough. Its easy to fall into the trap of eating low carb junk food on a Keto diet. Please please dont do this!

Dont just eat low-carb bread, pizza, and sugar-free desserts! That way youll not only help yourself look and feel better as well as drop clothes sizes, but youll actually make a huge difference to your health long-term.

We know it can be daunting starting a new diet, so here are 5 steps to get you started the HEALTHY WAY.

Dont put your health off.

TAKE A SMALL ACTION RIGHT NOW: Do something today to move forward, even if its just downloading our free Keto Food List here.

Its best to start Keto during a less stressful week as it does take a bit of preparation (both mentally and around your home).

If this week isnt ideal, then schedule a date in your calendar right now for when youll start.

Dont keep tempting foods lying around.

It will trip you up on those bad days. You wont always feel motivated to stick to Keto, so make it easier for yourself to succeed.

Ensuring you have plenty of healthy Keto foods around is essential. Here are some of the basic categories:

If youve been eating a lot of sugary and high-carb foods, then youll probably experience Keto Flu.

WHAT IS KETO FLU? As your body adjusts to burning fat instead of sugar, youll initially feel dizzy, hungry, tired, and may even have headaches.

Certified Ketogenic Lifestyle Coach Lori Ballan says, These symptoms are indications that the body is getting rid of carbohydrates from the body, thus the name, Keto Flu. This can also be caused by not enough electrolytes in the system (Magnesium, Potassium, Sodium).

You can also consider supplementing with a ketone supplement to give your body the energy it needs while it adapts to burning fat for fuel.

It can be tough going it alone. Get your family and friends on board so you can help support each other.

JOIN FB KETO SUPPORT GROUPS. Or join one of the many Keto facebook groups, like our new one, Real Food Keto Weight Loss Facebook Group here. Well be launching regular free 7-day Get Into Ketosis Challenges soon

JOIN KETO FORUMS. Keto forums on reddit or our new one at the Keto Summit here are great places to ask questions and share your knowledge.

Have some burning questions right now? Check out the FAQs section below where weve already answered some of your most commonly asked questions.

It honestly varies from person to person.

Results dont happen overnight and youll have to be a little patient in the beginning.

Here are a few things to keep in mind:

1. TRANSITION TIME. It can take two weeks (and sometimes longer) for your body to adapt to burning fat instead of burning sugar, and during this time you might experience keto flu (see the section about for 6 tips to get over keto flu).

While keto flu feels uncomfortable (symptoms include headaches, fatigue, and nausea), its often a sign that your body was highly dependent on sugar/carbohydrates and is now becoming keto-adapted.

2. WEIGHT FLUCTUATIONS. You might see short term fluctuations in weight due to water retention, particularly if youre a woman (yep, its hormone-related). So dont stress out if you see your weight go up a few pounds even. For more on being a thriving woman, listen to podcast episode 022.

3. LONG TERM SUCCESS. Most people who stick with the diet long-term see meaningful results as all those success stories above have demonstrated. By making a commitment to stick with the diet for at least a month youll give yourself the best possible chance of seeing success. Of course, many people see results after just a week or two, but we just dont want you to stress out if youre not seeing results quite so quickly.

There has been nothing to indicate that being in ketosis long term is harmful and many people swear by it long term as a great way to live. But the science on this is young stillunless you consider the possibility that people in prehistoric times might have been pretty ketogenic considering they ate mostly a diet of meat (including all the organs and probably bone marrow, which are very fatty) and some vegetables.

However, as Chris Kelly pointed out on a webinar, its likely well never have accurate data on this point since you cant really perform a study where you put a group of people on a ketogenic diet for their entire life and make sure they dont eat anything else.

We highly recommend doing keto the healthy way as itll help you lower inflammatory, heal deficiencies, and lose weight and keep it off.

For more details about what foods are keto and what foods are not keto, check out our Keto Diet Food List here.

You definitely dont need to measure ketone levels or even achieve high ketone levels to lose weight on a ketogenic diet! But

That said, it can be helpful to measure your blood ketone levels in order to troubleshoot any issues and to make sure youre on the right track. Wed recommend getting a blood ketone meter and the accompanying ketone measuring strips.

The urine sticks are just not very accurate and dont provide you much info.

KETO IS HARD TO STICK TO: One of the main complaints people have about keto is that it is restrictive and hard to stick to.

And we know from first hand experience that it can be tough especially if you like going out to eat or socializing with friends (honestly, who doesnt!!).

TIPS: So here are 4 tips to help guide you:

1. HAVE A DETAILED GOOD PLAN.It helps to know exactly what to eat every day. None of us have time to count carbs or figure out which recipes are Keto and delicious to eat.

If youd like Keto meal plans complete with shopping list and nutritional data delivered to your inbox every week, then sign up for our 3-2-1 Keto Meal Plans here.

2. KNOW WHAT YOULL DO IN EMERGENCIES.Most people fall off the keto wagon when theyre traveling or during a stressful period at work or at home. The best way is to recognize that this might happen to you and to prepare for it. Prepare keto snacks to take with you when you travel or have to work late. Think about where you might be able to get a keto meal at a restaurant if you need to (steak restaurants are great!).

3. TRY NEW KETO FOODS.It can be easy to get bored with a new diet, especially one that doesnt include many of the foods you typically eat. So, be curious and look up new recipes to keep you interested and your taste-buds satisfied. Check out our Keto cookbooks for ideas.

4. IF YOU FALL OF THE KETO WAGON, JUST BACK ON. (Watch Kates video on Mindset here!)Please dont blame yourself if you fall off the Keto wagon.

Your health is a journey and every step is the right step. If you fall off the wagon one day, then simply choose to get back on it the next day.

Remember:

A journey of a thousand miles begins with a single step ~ Lao Tzu

See the article here:
On Keto Weight Loss Is Easy! 5 Simple Steps To Success

Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)	30313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120
Select Your US State	Select Your StateAlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington,DCWest VirginiaWisconsinWyoming
Program Choice	Select Your ProgramInjectable HGHInjectable TestoteroneInjectable SermorelinInjectable Weight LossInjectable HCG DietInjectable Vitamins
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Home » Lose Weight Fast » On Keto Weight Loss Is Easy! 5 Simple Steps To Success