Ketosis and Weight Loss

Written by Jenn Giamo

Achieving a state of ketosis means that your body is no longer burning glucose for energy and instead, relying on fat stores. This results in a build up of amino acids called ketones which are produced by the liver. It would seem logical that if your body is burning stored fat for energy instead of carbohydrates, you will lose weight more efficiently. But let’s take a closer look:

KETOGENIC DIETS 

The original Ketogenic Therapy or the classic Ketogenic Diet was developed by Dr. Wilder at the Mayo Clinic in 1923, for the treatment of epilepsy. All Ketogenic Diets are a variation of classic Keto. Classic Keto is the most strict form of the diet in terms of its macronutrient (protein, carbohydrates and fat) ratio. It has a 4:1 ratio, meaning that there are four parts fat for every one part protein and carb. Since fat has a higher caloric density than protein and carbohydrates (9 calories per gram in fat, while both protein and carb have just 4 calories per gram), in a classic Ketogenic diet, 90% of calories come from fat while 6% come from protein, and 4% come from carb. 

All ketogenic diets are high in fat, moderate in protein and low in carbohydrates, but there are variations on the classic version. These modifications to the classic versions are less strict; for example, Modified Keto consists of 82% from fat, 12% from protein and 6% carbohydrate while MCT (Medium Chain Triglyceride) diets include 73% fat, 10% protein and 17% carbs. For further modifications, you would want to explore Modified Atkins, Low Glycemic diets or Intermittent Fasting as other options. (source: the charlie foundation) 

WEIGHT LOSS & KETO 

While keto diets have been used to treat illnesses such as diabetes, epilepsy and seizures, the most popular use of the diet in recent years has been for weight loss. So how does this work? When your body is in ketosis, it produces ketone bodies - the magic chemicals that are released when your body goes into fat-burning mode. You’ve depleted your body of carbs and sugar and now it can’t rely on glucose for energy. It needs an alternative source of fuel, so it has turned to your fat stores. This makes the keto diet a very effective plan for weight loss. 

When your body becomes “fat-adapted,” meaning it is more efficient at burning fat for energy, your body will produce more even more ketones. Your body needs time to become fat-adapted, and the time it takes to get there depends on your metabolism. Chances are, if you’ve never tried a low carbohydrate diet, you may have never experienced ketosis. Therefore, your adaptation period might take a little longer. You will start to lose weight when your body is in a state of ketosis. The key to seeing results is consistency. That means eating keto-friendly foods including healthy fats, veggies, and quality protein. 

WHEN WILL YOU SEE RESULTS? 

Weight loss varies from person to person and everyone’s body is different. There are several factors to consider such as, how much weight do you have to lose? Do you have a high body fat percentage? These factors may allow for faster results. Do you have any underlying health conditions like a hypothyroidism or insulin-resistance? If you are dealing with any health concerns, you may lose weight slower than someone else. What is your activity level? Are you adhering to the plan and counting your macros? Any variation in exercise or eating patterns can affect your weight loss goals. 

It usually takes between 2-10 days to get into ketosis depending on the variables above, so give your body the time it needs to adjust. 

In the beginning, it’s important to test your ketone levels in order to track whether or not you are in ketosis. You can use urine test strips found at your pharmacy to measure your levels. If your levels remain above 0.5 mol/L, then you’re in nutritional ketosis. (source: perfectketo) 

Although not everyone loses weight at the same rate, here is a general guideline on what you can expect:

Week 1: In the first week of the keto diet, many people see results very quickly. You can expect to lose a few pounds to as much as 10 during this period. Much of this initial weigh loss is water. When you lower your carbohydrate intake, your body releases a lot of water weight (not fat) because carbs need water to stay in your body. When your body doesn’t use glucose immediately, it stores it as glycogen in your muscles and glycogen binds to water. 

When you are making the transition into keto, all the glycogen reserves will be used first before using fat. The water that was needed to store that glycogen gets eliminated. That is why you might see a drastic chance on the scale during that first week of eating a keto diet. Even though this is not a loss of fat, it is in indication that your body is heading in the right direction. Since you lose water so quickly, it’s important to make sure you stay hydrated and try to drink more water that you typically would each day. 

Week 2: After about a week or two, weight loss may be slow and steady. You can expect to see maybe 1-2 pounds per week. Remember, your body is still becoming fat- adapted and needs time to convert from burning carbs to burning fat instead. The good new is that this also means your body is losing fat weight and not water. 

It is advisable to stay on the keto diet for at least 3 months if you want to see achieve your weight loss goals. For longer-term, sustained results, you may stay on it even longer. 

EAT A CLEAN KETOGENIC DIET 

The quality of your food matters, not just your macronutrient ratios. You want to make sure you are nourishing your body in the best possible way and not consuming processed foods just to get your macros in! Focus on quality keto foods like fresh leafy greens, avocado, fish and grass-fed beef instead. 

While there is no complete substitute for the effects of a well-maintained ketogenic diet, certain nutrients and plant compounds have been identified for their ability to modulate these same protein pathways. The use of supplementation with a product called “Quicksilver Scientific Keto Before 6” can help you achieve ketosis quickly and maintain naturally. It contains plant-based ingredients in a unique combination of diindolylmethane (DIM), resveratrol, and quercetin with other natural compounds like milk thistle, berberine HCL, and cinnamon bark extract. 

The positive benefits of Quicksilver Keto are also achieved as a result of a patented liposomal delivery system. This means that all the microparticles of nutrient content are emulsified in phospholipids from sunflower lecithin which encapsulate these particles and assist in their absorption upon ingestion. Liposomal delivery aids in the absorption of the supplement and prevents nutrients from being destroyed in the gastrointestinal tract. 

As with taking any dietary supplements, please check with your doctor first. Your doctor can also advise on any interactions with other medications you may be taking.