Weight loss is one of the most popular reasons people go keto, butweight loss is far from simple. You might have heard the ketogenic diet can beeffective for weight loss, shift your metabolism, and bring a whole host of other health benefits. To aid you on your weight loss journey, here are some weight loss tips on the keto diet.
1) Drink More Water
One of the simplest weight loss tips you can try on your health journey is to stay hydrated and make sure you’re drinking enough water. Around 30-59% of US adults trying to lose weight increase their water intake, and studies show drinking more water can positively affect weight loss and maintenance[1,2,3].
Drinking water can increase the number of calories you burn, but remember, weight loss is far more complex than just looking at yourcalories. Resting energy expenditure refers to the amount of energy you expend at rest. Within 10 minutes of drinking water, resting energy expenditure in adults has been shown to increase by 24-30%. Like food, water also has a thermic effect on the body and can increase the metabolic rate [4,5,6,7]. Drinking water before your meals might also reduce your appetite.
2) Move More!
Exercise has also proven successful as part of the weight loss puzzle. Get moving and find new exercises and activities that keep you active, but don’t get boring. Why not combine your exercise with some time in nature? Why not try a new exercise? If you usually go cycling, go for a brisk walk or light jog instead or try yoga or Tai Chi! Whatever your weight, health, and physical limitations, exercise can help you achieve your weight loss goals. Simply moving your body more is one of the simplest weight loss tips to help you achieve your goals.[9,10,11,12].
3) Try Intermittent Fasting
Intermittent fasting might be a good idea if you’re trying to lose weight. Fasting just means you don’t eat for a certain time period. With intermittent fasting, you fast at specific intervals and have fasted and feeding windows. You might choose to fast for 12-24 hours or occasionally practice long-term fasting for 24 hours or longer. Studies show intermittent fasting can exhibit powerful effects on your body and can improve health conditions like type 2 diabetes. Intermittent fasting can help with weight loss for several reasons. For example, it lowers calorie intake and involves refraining from consuming sugar and foods that prompt the insulin hormone and promote weight gain and fat storage [13,14,15,16].
Research highlights the weight loss benefits of avoiding sugar and sugar-sweetened beverages, which is a given when you’re fasting and you’re keto. When you fast, your body experiences changes at the molecular and cellular level. For example, your body makes stored body fat more accessible by adjusting your hormone levels. Due to these hormone changes, short-term fasting might enhance your metabolic rate by 3.6-14%[18,19].
4) Eat the Right Foods
Make sure you’re eating nutritious low-carb foods on the keto diet. Adding volume with low-calorie nutrient-dense veggies is one of the easiest and most common weight loss tips. Some people might need to watch the consumption of oils, including spray oils. With enough fiber, healthy fats, moderate protein, and plenty of nutrients, many people feel satiated, stay in ketosis, and achieve a stable, healthy weight. The healthy fat on the keto diet can help regulate body weight. Eating more fiber is also beneficial for your microbiome — the bacteria and microbes in your digestive system.
5) Get Inspired and Join the Community!
People like Crystaland Jessicacontinue to share their impressive weight loss results using the ketogenic diet. Get motivated and inspired by these health and weight loss transformations. Having a like-minded ketocommunity gives you valuable support. You could also join theketo club to receive exclusive articles, doctor guides, Ebooks, and more. Another helpful option is the OK32 system — a user-friendly blueprint including recipes, guides, workout programs, and a customizable meal plan with different calorie variations tailored to suit your individual needs and lifestyle.
What Are Your Top Keto Weight Loss Tips?
Have you lost weight on keto? Share your weight loss transformation story and favorite weight loss tips with other keto dieters.
1) Weiss, E. C., Galuska, D. A>, Khan, L. K., & Serdula, M. K. (2006). Weight-control practices among U.S. adults, 2001-2002. American Journal of Preventive Medicine, 31(1), 18-24. DOI:10.1016/j.amepre.2006.03.016
2) Sciamanna, C. N., Kiernan, M., Rolls, B. J., Boan, J., Stuckey, H., Kephart, D., Miller, C. K., Jensen, G., Hartmann, T. J., Loken, E., Hwang, K. O., Williams, R. J., Clark, Schubart, J. R., Nezu, A. M., Lehman, E., & Dellasega, C. (2011). Practices associated with weight loss versus weight-loss maintenance results of a national survey. American Journal of Preventive Medicine, 41(2), 159-166. DOI:10.1016/j.amepre.2011.04.009
3) Muckelbauer, R., Sarganas, G., Gruneis, A., Muller-Nordhorn, J. (2013). Association between water consumption and body weight outcomes: A systematic review. American Journal of Clinical Nutrition, 98(2), 282-299. DOI:10.3945/ajcn.112.055061
4) Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 18(2), 300-307. DOI:10.1038/oby.2009.235
5) Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., Klaus, S., Luft, F. C., Jordan, J. (2003). Water-induced thermogenesis. Journal of Clinical Endocrinology and Metabolism, 88(12), 6015-6019. DOI:10.1210/jc.2003-030780
6) Boschmann, M., Steiniger, J., Franke, G., Birkenfeld, A. L., Luft, F. C., & Jordan, J. (2007). Water drinking induces thermogenesis through osmosensitive mechanisms. Journal of Endocrinology & Metabolism, 92(8), 3334-3337. DOI:10.1210/jc.2006-1438
7) Brown, C. M., Dulloo, A. G., & Montani, J-P. (2006). Water-induced thermogenesis reconsidered: The effects of osmolality and water temperature on energy expenditure after drinking. Journal of Clinical Endocrinology and Metabolism, DOI:10.1210/jc.2006-0407
8) Van Walleghen, E. L., Orr, J. S., Gentile, C. L., & Davy, B. M. (2007). Pre-meal water consumption reduces meal energy intake in older but not younger subjects. Obesity, 15(1), 93-99. DOI:10.1038/oby.2007.506
11) Donnelly, J. E., Smith, B., Jacobsen, D. J., Kirk, E., DuBose, K., Hyder, M., Bailey, B., Washburn, R. (2004). The role of exercise for weight loss and maintenance. Best Practice & Research Clinical Gastroenterology, 18(6), 1009-1029.https://doi.org/10.1016/j.bpg.2004.06.022
13) Barnosky, A. R., Hoddy, K. K., Unterman, T. G., & Varady, K. A. (2014). Intermittent fasting vs. daily calorie restriction for type 2 diabetes prevention: A review of human findings. Translational Research, 164(4), 302-311.https://doi.org/10.1016/j.trsl.2014.05.013
14) Klempel, M. C., Kroeger, C. M., Bhutani, S., Trepanowski, J. F., & Varady, K. A. (2012). Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutrition Journal,https://doi.org/10.1186/1475-2891-11-98
16) Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2017). Effects of intermittent fasting on glucose and lipid metabolism. Proceedings of the Nutrition Society, 76(3), 361-368.https://doi.org/10.1017/S0029665116002986
17) Chen, L., Appel, L. J., Loria, C., Lin, P-H., Champagne, C. M., Elmer, P. J., Ard, J. D., Mitchell, D., Batch, B. C., Svetkey, L. P., Caballero, B. (2009). Reduction in consumption of sugar-sweetened beverages is associated with weight loss: the PREMIER trial. The American Journal of Clinical Nutrition, 89(5), 1299-1306. 1From the Center for Human Nutrition, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD (LC and BC); the Department of Internal Medicine, Johns Hopkins School of Medicine, Baltimore, MD (LJA); the Division of Prevention and Population Sciences, National Heart, Lung, and Blood Institute, Bethesda, MD (CL); the Department of Medicine, Duke University Medical Center, Durham, NC (P-HL); the Pennington Biomedical Research Center, Baton Rouge, LA (CMC); the Kaiser Permanente Center for Health Research, Portland, OR (PJE); the Division of Clinical Nutrition & Dietetics, University of Alabama at Birmingham, Birmingham, AL (JDA); the Diet Assessment Center, Pennsylvania State University, University Park, PA (DM); and the Duke Hypertension Center, Duke University, Durham, NC (BCB and LPS).Search for other works by this author on:Oxford Academichttps://doi.org/10.3945/ajcn.2008.27240
18) Mansell, P. I., Fellows, I. W., Macdonald, I. A. (1990). Enhanced thermogenic response to epinephrine after 48-h starvation in humans. American Journal of Physiology, 258, R87-93. DOI:10.1152/ajpregu.1990.258.1.R87
19) Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., Schneider, B., & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. American Journal of Clinical Nutrition, 71(6), 1511-1515. DOI:10.1093/ajcn/71.6.1511
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