Does Keto Work To Lose Weight

Every woman knows the struggle. It seems to creep up, out of nowhere. One morning, as you’re pulling up your jeans, you struggle just a little bit more than you used to. You cringe a little when you see what your arms look like in that picture your friend posted to Instagram. You just don’t have as much energy as you did last year. You realize whatever you’re currently doing isn’t working and you decide to go on a diet. The thing is, you don’t just want a quick fix, you want a diet that will make a lasting difference. So you choose the keto weight loss plan. To help you dive into keto weight loss, I’ve developed a comprehensive guide.

By the end of this keto weight loss guide, you’ll have everything you need to get started on the ketogenic diet to lose weight the right way—for the long term.

But before we get to all the keto goodness you may be asking yourself, what is keto? Keto is a low-carb eating style that encourages your body to burn fat as fuel instead of sugar. Every carbohydrate you eat is transformed into sugar in your body. With ketosis, we rely on fat instead, using the fat on our bodies or the fat in our food to provide energy.

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Diggin’ the content? Check out the two other posts in this keto beginner’s guide series on How The Keto Diet Is Different For Women and Ketogenic Diet Problems & Solutions for Women.

The average person’s body relies on carbohydrates or glucose, as energy. On a ketogenic diet, however, the body enters into a different metabolic state—ketosis. In this new metabolic state, the body shifts its primary source of energy from glucose (carbs) to fat (either the fat you eat, or the fat on your body).

In order to accomplish ketosis, or the burning of fat instead of glucose, a ketogenic diet lowers the daily carbohydrate and sugar intake. Basically, because there is very little glucose, the body is forced to identify another source of energy.

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The body does very well in a state of ketosis because most people have plenty of fat energy stored in their body at all times—roughly 50, 000 calories of it, in fact.

Moving your body into a state of ketosis does more than just shift its primary source of energy. Because you feed your body less carbs and sugar, your stores of glucose or glycogen are reduced. This, in turn, lowers your blood sugar and insulin levels.

So first, you remove the excess carbs and sugars from your plate, then your body depletes its glycogen stores, stabilizing blood sugar and insulin. Then, your body turns to fat as an alternative fuel source, burning up excess fat stores. For a keto woman, keto weight loss becomes effortless.

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The great news is that weight loss is just one of the benefits of ketosis. A ketogenic diet can be used to help treat everything from epilepsy to diabetes to cancer. The key is the production of ketones–without ketones, there is no ketosis. Ketones are produced when fat becomes the body’s main energy source, and this is the main purpose of a ketogenic diet.

For keto women on a weight loss journey, ketones are key–glucose and ketones are the only fuel used by the brain, so when we remove glucose, ketones are the only option. Our bodies prefer to use ketones as a power source, and it has always been this way, dating back to our hunter-gatherer days.

Many years ago, before our ancestors had developed the ability to domesticate animals and cultivate crops, they relied on hunting and gathering. This lifestyle meant that they ate less protein and carbs. Combined with the fact that they would regularly be forced to fast due to the scarcity of food, this meant that their bodies naturally ran on ketones. In short, it is innate, in all of our bodies, to convert stored fat to energy.

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This fat-burning mode that is hardwired into our body produces a metabolic fuel—ketones. Ketones are a supplementary source of power for the body, available for use when no glucose is accessible—these two sources of energy, ketones and glucose, are the only ones that the brain uses.

So, now that we’ve got a grasp on what keto is, what ketones are, and how it all works, let’s see how keto stacks up against other ways of eating for keto women with weight loss goals.

There are three key differences between these two diets. The first is that while atkins relies on diet phases, keto doesn’t. The second is that with atkins, there is no limit on how much protein is eaten. With keto, protein consumption is much more moderated. The third is that atkins does not focus on the quality of food, while food quality is key in a keto diet.

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Paleo and keto are somewhat similar. The key differences include that paleo does not have to be a low-carb diet and that paleo does not have scientific markers for the body. A keto diet is low-carb and dieters have the ability to test whether they are in ketosis. Because these are the only key differences, though, fans of paleo can do a paleo version of the ketogenic diet, which is what I focus on in my book, The Keto Diet.

These two diets are nearly exact opposites. It is possible for vegans to apply low-carb principles to their diet, but it’s rare—most vegan diets rely heavily on carb intake. Keto Vs. Mediterranean

The mediterranean diet is very similar to the vegan diet, with the exception of including some animal protein. Its high reliance on carbs distances it from the keto diet.

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Many people fall in love with keto because in addition to the therapeutic benefits of ketosis, they prefer how keto makes them feel mentally and physically. Again, weight loss is an added bonus triggered by the body utilizing fat for fuel instead of glycogen from carbs.

*The various benefits described above can vary from person to person, depending on several factors like body composition and insulin resistance. That being said, keto consistently leads to weight loss, improved athletic performance, and lower body fat percentages in an array of situations, including those with patients struggling with obesity and type 2 diabetes.

For personalized help in overcoming your body’s existing weight loss barriers, check out Happy Keto Body – the only keto membership program designed by women for women with contributions from a Naturopathic doctor.

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With over 21 hours of video content, a Facebook community for more support and encouragement, plus the option to join in on live group coaching calls, Happy Keto Body is the perfect keto membership program for women who want to live a ketogenic lifestyle for weight loss, health and healing, more energy and longevity.

The short answer is no. Many people misconstrue nutritional fat as something that makes you fat, but the truth is that healthy fats, like saturated fat from medium-chain triglycerides (MCTs), are easily converted into energy by the liver.

A scientifically-proven example of how healthy fats work can be seen in medium-chain triglycerides and other saturated fats. These are transported directly to the liver and then used as energy. When the body relies on this type of reaction with a ketogenic diet that is high in good fats, it moves to a fat-adaptive metabolic state. Basically, this means that your body becomes really good at burning fat as energy and the longer you stay in this state, the more ketones you can produce, leading to more fat burning and weight loss.

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When we continuously utilize healthy fats as a fuel source, our bodies eventually reach a fat-adaptive metabolic state and become fat adapted. Being fat adapted means that your body is efficient at burning fat as fuel, and continuously produces ketones, which is the goal of a ketogenic diet. When your body produces ketones, you reap the benefits of ketosis.

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Because a ketogenic diet focuses on fat as the primary source of nutrition, protein intake is lowered. Keto is protein-sparing, which means your body doesn’t utilize protein as the energy source because it loves fueling with fat.

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Still, protein has a ton of benefits, and it’s an essential part of the ketogenic diet. Protein helps encourage increased calorie burning when at rest (muscle burns fat!) and promotes reduced feelings of hunger (protein is satiating!). You also need to eat protein in order to keep your organs functioning and retain muscle mass.

The thing about ketogenic diets is that the decrease in carb intake is so sharp that it creates a shift in metabolism. Low-carb diets typically do not reduce carb intake enough to produce and burn ketones as energy. I would like to note, however, that some keto diets have a little wiggle room with protein and carb intake.

The ketogenic diet is customizable. Finding the right one for you

Keto Meal Prep