Losing Weight Besides Keto

If you’re just starting out on your health journey, simply the idea of hitting the gym may evoke feelings of intimidation, dread, and fear. And that alone can convince you to throw in the towel before you’ve even begun. The good news? You can drop the pounds eating a diet without having to break a sweat because good health is based on what happens in the kitchen.

The key to the diet is achieving the metabolic state of ketosis at which point your body burns stored fat instead of carbohydrates for energy. As a result, you lose body fat and, as an added bonus, research shows your mood improves.

To reach ketosis, getting the right balance of macronutrients (aka macros)—carbs, protein, fats—is essential. Because that looks different for every person, a good place to kickstart going keto is calculating the optimal breakdown specific to you. Roughly speaking, the protocol calls for 75% fat, 20% protein, and 5% carbohydrates. The overarching idea is to scale down on the carbs and replace them with protein and healthy fats.

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Having less carbohydrates to burn translates to having less sugar to combat (and sugar turns to fat) so that, alone will help you lose weight without exercise while on keto. 

Once you’ve established your macros, set yourself up for success with keto-approved meal planning. Stock your kitchen with whole, unprocessed foods (think: avocado, grass-fed beef, seafood, berries, and leafy greens), while leaving the likes of bread, starchy vegetables, legumes, and sugary drinks at the door. 

Not sure what to make for dinner? Keep it simple with salmon served with asparagus and bell peppers cooked in ghee or whip up grilled chicken fajita kabobs.

Lose Weight Without Skipping Your Preferred Food

When following a keto nutrition plan, you’ll be consuming significantly less sugar and carbohydrates than if you were eating the standard American diet. Therefore, it’s typical to experience health benefits from weight loss and reduced inflammation to balanced blood sugar levels and less cravings.

Intermittent fasting—a way of eating that switches between periods of fasting and eating—when paired with keto can produce even greater improvements to your health. One of the most popular methods of intermittent fasting is the 16:8 method. It calls to have a “feeding window” of eight hours and then a fasting period of 16 hours which usually takes place overnight. For example, if you wake up at 6am, delay your first meal until 10am (you can still have your morning pick-me-up!) and end your window of meals by 6pm.

Because of the typical reduced caloric intake that comes with intermittent fasting, it can lead to not only greater weight loss, but also enhanced metabolic health. Furthermore, according to a recent study, intermittent fasting has a positive effect on cardiovascular risk factors such as obesity, high blood pressure, and diabetes.

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Unique journey—do what feels right for you. And you don’t have to let the fear of sweating it out at the gym keep you from reaping the benefits of embarking on the keto lifestyle.

Katherine Chang is a Los Angeles-based freelance writer, covering everything from fashion and lifestyle to health and wellness. While she was first drawn to writing about fashion, Katherine became passionate about health and wellness and learning about homeopathic ways to help herself and others feel their best after being diagnosed with Crohn's disease. In her spare time, you'll find Katherine breaking a sweat (and making friends) trying out the latest fitness class, grabbing a matcha with her dachshund, Rex, or switching between reruns of Friends and Gilmore Girls.

McClernon, F.J., Yancy, W.S., Jr., Eberstein, J.A., Atkins, R.C. and Westman, E.C. (2007). The Effects of a Low-Carbohydrate Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms. Obesity, 15: 182-182. https://doi.org/10.1038/oby.2007.516

Intermittent Fasting Or Keto Diet: What's Better For Weight Loss?

Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). diet for weight loss. Canadian family physician Medecin de famille canadien, 64(12), 906.

Dong, T. A., Sandesara, P. B., Dhindsa, D. S., Mehta, A., Arneson, L. C., Dollar, A. L., Taub, P. R., & Sperling, L. S. (2020). Intermittent Fasting: A Heart Healthy Dietary Pattern?The American journal of medicine, 133(8), 901–907. https://doi.org/10.1016/j.amjmed.2020.03.030

As a Member, you get instant access to personalized meal plans, exclusive videos & articles, discounts, a 1 on 1 Coaching Session, and so much more. As a member, you join our mission of empowering 1, 000, 000 people to positively change their lives throughout the world. Get started today.Ashley Gonzalez started her weight loss journey in January by kicking things off with the Ketogenic diet. Things were going well, until her weight loss came to a halt even though she still hadn’t reached her weight loss goals. If you’re no longer losing weight following Keto, or you’re finding it impossible to sustain, then it’s time to come off it. But that doesn’t mean you can immediately start eating bread again! Sorry. The reintroduction of carbohydrates to your diet should be done slowly so that you can successfully transition off Keto without gaining weight.

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Although Keto might have been helpful in initiating your weight loss, the ketogenic diet is not a long-term diet plan that is typically recommended unless trying to manage an acute medical condition. When carbohydrates are restricted from our diet, our bodies miss out on abundance of vitamins and minerals that are ordinarily provided by fruits and vegetables. Not only that, but carbohydrates are our bodies primary source of fuel in anaerobic performance. They also happen to be most people’s favorite food group ☺️ How many birthday parties have you been to with Keto cake or snacks? How easy is it to find something to eat on a menu at ANY restaurant when you’re on the keto diet? Answer: It’s not!

So transitioning to eating normally and in a way that is much more sustainable is inevitable if you’re doing Keto.We know it can be scary, but it is possible to go from the ketogenic diet to eating carbohydrates again without experiencing some of the common symptoms:

Of course, the scale may reflect some weight gain because carbohydrates contain water, so you’re body will naturally be carrying around more water weight. However, body fat gain and the other symptoms people commonly experience are avoidable if you follow these simple tips.

Is It Possible To Lose Body Fat Without Going Low Carb?

Going from less than 20grams of carbohydrates a day to 150 grams overnight, is not advisable! Your body needs to adjust slowly to avoid gaining weight. You’ll want to start by adding one extra serving of carbohydrates a day for a week. On week two, you can add two servings a day. Continue this way for a few weeks until you reach a balance of carbs that feels good for your body. Usually this is about 40% of your total calories. Don’t forget, at the same time as you’re adding in carbohydrates, you’ll need to be gradually reducing your fat intake too. Your final split of macronutrients might look like 40% carbohydrates, 30% fat and 30% protein.

As you begin to add carbohydrates back in, staying clear of highly processed foods is definitely recommended. Choose primarily vegetables and fruits as they will provide your body with an abundant source of antioxidants, phytonutrients and fiber. As well as fruits and veggies, whole grains, beans and legumes are good choices to include. Essentially, you’ll want to be following a Paleo style diet for about 2 weeks.

The best way to keep your blood sugar levels in check and avoid any surges or crashes in energy, is to eat a balanced meal. If you were following Keto correctly, then you were most likely keeping track of your food in a food diary app. You’ll want to continue to do that. We use MyFitnessPal which is great because you can see the percentage breakdown of each of your meals. Build your meals around that 40-30-30 percentage split and you’ll be eating a well-balanced meal. Now make sure your calories are well dispersed throughout the day. A general recommendation on the number of meals to eat in a day, is somewhere between 3-6 meals and 1-2 snacks a day depending on your schedule and training.

How To Lose Weight Fast Without Exercise

If you were working out while you were doing Keto then continue to do so. It’s important that you maintain your body’s activity and daily exertion. If you stopped training whilst you were doing Keto or you’re not already following a physical fitness program, that’s OK too. As you transition from Keto to flexible dieting you will probably find that you have an abundance of extra energy. Use it!Try to move a little bit every day. Do some yoga, go for a long walk with a friend or ride your bike to the store.Our bodies like to move!

Read on to find out more about our client Ashley’s real life experience of getting off Keto and switching to flexible dieting with the Own Your Eating program.

I took the leap in transitioning from keto to flexible eating starting April of this year (2019).I bought the monthly Lifestyle Essential Membership and was given Laura Daniel as my coach. I have loved working with her!

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Being strict clean keto wasn’t allowing me to perform well in the