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A Doctor Says This Is The Formula That You Should Do To Lose Body Fat On The Keto Diet

By now you have possibly heard about the advantages of the keto diet: weight loss, controlled blood sugar, and reduced inflammation. If weight loss is your most important goal, you're going to need to be diligent about precisely what you're eating on the low-carb, high-fat diet. To make sure that you're meeting your nutritional requirements, it's advisable that you monitor your carb, protein, and fat intake every day.

Weight Loss Guardian

Dr. Steve Phinney, MD, PhD, chief medical officer at Virta Health, described why many people experience weight gain on the keto diet. Based on Dr. Phinney, achieving nutritional ketosis (bringing dietary carbs low enough so that the system burns mostly fat for energy), or the lack thereof, plays a crucial role in whether you gain weight or reduce weight.

"Unfortunately, because of inconsistent carb restriction or very much dietary protein, a lot of people who are trying a ketogenic diet are not really in nutritional ketosis most of the time," Dr. Phinney informed POPSUGAR. He added that "nutritional ketosis is best achieved if you eat protein in moderation, maintaining total dietary carbs in the 30 to 50 grams-per-day range , and consuming fat only to the point of satiety."

In order to maintain the metabolic advantages of the ketogenic diet, you have to diligently abide by the carb, protein, and fat intake each day for months, Dr. Phinney described. If you thought you could get away with following the lazy keto diet — ever-changing between carbohydrate restriction and moderate carbohydrates — you might not be happy with your results.

Dr. Phinney mentioned that a lot of people who are at first overweight and achieve dietary ketosis "are enabled to lose weight since their inborn satiety indicators begin working properly without needing to count calories or consciously limit their food intake." He declared the biochemistry of this is still being explored, but doctors realize that it has to do with unique anti-inflammatory advantages of ketosis on the liver, belly fat, and in the brain. However, if the needed dietary changes aren't made, the system won't change into ketosis and weight gain can happen. Based on Dr. Phinney , finger-stick blood ketone tests are the most precise way to verify if you're in and sustaining dietary ketosis.

Dr . Phinney confirmed that the standard person's weight varies by four pounds day-to-day because of variations in hydration (water weight)."If a person in the first few months of dietary ketosis is reducing one to two pounds each week of body fat, variations in body water content might cause a weight plateau for two to four weeks or maybe indicate weight gain for a week or two," declared Dr. Phinney. While he does recommend weighing yourself every day, he declared the weekly average values are the key.