One of the most sought-after keto diet/ketosis benefits is weight loss. Studies show that keto works better than other diets for long-term weight loss, helping people burn fat while sparing muscle .
Weight-loss benefits of keto are not always directly related to ketosis, but through many other factors like:
- A lower appetite
- Enhanced fat burning
- Balanced hormones
- Diet-induced thermogenesis
As with other weight-loss diets, the quintessential rule of "calories in, calories out" applies to keto. But that's just the tip of the iceberg. Your body is a complex machine and hacking it into weight-loss mode takes knowledge, dedication, and patience.
With all that being said, how does one lose weight on keto? Follow these simple rules and you'll start burning excess fat within just 2 weeks:
Get into ketosis by sticking to the right keto macros. Click here to find our about your exact keto macros.
Eat fewer calories by lowering your fat intake. On keto, protein and carb intake is usually the same for everyone, but you may want to adjust your fat intake to eat fewer calories than you're eating now. Because keto has a metabolic advantage over other weight-loss diets, you may only need to reduce your calories slightly (around 300 kcal less a day).
Do moderate to high-intensity workouts. Just 30 minutes of jogging burns 300 calories. Staying active also helps you build muscle, and having more muscle boosts your resting metabolic rate (RMR), which is the rate at which you burn calories while resting. Not working out will definitely slow down your weight loss or even make it more difficult.
You may also be wondering how long does it take to lose weight in ketosis. You can expect a steady weight loss of 1-2 pounds a week in the first 6 months on a ketogenic diet. After that time, you may go through a weight-loss plateau. This is completely normal and easy to break with making simple diet and lifestyle changes.
And as for how long can you stay in ketosis, there's really no set time limit. You can stay in this metabolic state for weeks or months. There's even one study showing that being on a keto diet for 5 years doesn't cause any harm .