If you are a beginner to the keto diet weight loss one month plan, there here is the complete information on how to get started and what to follow.
The keto diet is one of the most popular diets all around the world when it comes to weight loss. Also, it offers a lot of benefits and even it is considered the therapeutic diet as it follows the low-carb and high-fat diet.
As per the various studies, it has been proven that the keto diet not only results in faster weight loss but also it will help to improve certain medical conditions such as Type 2 diabetes, seizures, and cognitive decline.
Understand The Ketogenic Diet
The main rule of the keto diet is to follow a diet that is rich in fat, moderate in protein, and very low in carbs. If you are following the keto diet then you should consume 25 to 50 grams of carbs per day. The carbs reduction in your body will start to rely on fats for energy instead of glucose and this process is called ketosis.
Most people say that fat should be avoided in the diet, but keto always focuses on high-fat food and even the results are effective in weight loss. When it comes to the keto weight loss chart, lower the intake of carbohydrates, easier for you can reach and stay in ketosis.
As the keto diet is difficult to maintain for the longer term, most people try to adopt other low-carbs diet. In that case, intermittent fasting and the keto diet will work well; if you maintain both the keto and intermittent fasting results 1 month will be 10 to 15 pounds. Following both intermittent and keto will help to reach ketosis in a shorter time than following the keto diet alone.
There are many keto-friendly foods you can consume that are rich in fats and low in carbs, and you can successfully lose weight on a ketogenic diet.
How Does The Keto Diet Help in Weight Loss?
The keto diet will work when your body will undergo a change from the natural metabolic process to ketosis, and the primary source of energy will be from fat. During ketosis, your body will burn all the fat that includes fat you are eating, fat stored in your body, and the fat your body naturally generates.
As per the nutritionist’s advice on the keto diet, “the keto is all about eliminating the carbs, which means you are avoiding the processed foods and following a whole and balanced diet. In the keto weight loss timeline, the weight loss depends on the goals and type of your body.
Keto Diet Weight Loss Challenge
There is no average or normal weight loss in the keto diet, and it mainly depends on individual factors such as weight, height, age, the fat percentage in the body, activity level, and the rate of loss. But it is to be believed if you follow it on a proper basis, then you may reach one to three pounds per week.
After 1 week
In the initial stage, most people will lose weight quickly because of the water loss, and in the keto week 1 weight loss people will lose 2-10 pounds of weight. This is because if you cut the carbs drastically you may lose a lot of water content from the body. Also, very low carbs will cause a drop in insulin which will allow the kidney to shed more sodium.
In the first week of the keto diet, there will be weight loss which happens only because of the water loss and not because of fat loss.
After 30 days
The keto diet is a fat-based diet and there are many successful stories behind the keto diet weight loss one month. Whatever kind of keto diet you are following either traditional or lazy or dirty keto, the diet will bring great results in weight loss.
You may have seen a lot of stories on the keto diet before and after 30 days and the transformation challenges are popping up all over the internet. Even though the keto diet is not for a longer approach, following the diet for more than two weeks will bring effective results.
After 6 months
When it comes to the long-term keto diet, the research is limited because of the low-carb. But the maximum time you can be in the keto diet will be 6 months. Do you know how much weight can you lose on keto in 6 months?
If you follow the keto diet for 6 months then there is a chance you may lose 50-60 pounds of weight. But this is not for everyone as for certain people, they need to reintroduce the carbs in a shorter time.
Challenges and Benefits of Keto Weight Loss
- In the keto diet, you need to eat only 20 grams of carbs per day which is very hard
- There won’t be a variety of options as you will be focused on the low-carb diet so the food will be repetitive
- If the carb count is 20, then it will reduce your calorie consumption
- Certain people got affected by keto-flu symptoms which will last for a day
- In keto diet weight loss one month, you will lose several pounds of weight in the first week
- Most time you will feel full of energy as the low-carb diet will lead to burning more fat
- The keto will help you to stay away from the restaurant and processed foods
When it comes to the keto diet weight loss one month, everyone will be frustrated because of the low-carb diet and also it will take time to settle the cravings. Certain people follow both the keto diet and intermittent fasting as the keto diet won’t come for a longer-term.
The keto diet follows certain restrictions so it will affect mental health but intermittent fasting will work for your body well and you can stick to it. So, before taking the keto diet it would be better to consult a general practitioner.