Are you looking for ways to lose weight fast on Keto? Do you wonder how some people have fast weight loss when they start the Ketogenic Diet?
If you are new to Keto or have done Keto for a while, most likely, you started it for weight loss. Mainly because you heard of someone or saw someone who had fast weight loss using
Now, I have to preface this by saying, Keto is not a quick fix. There is no magic pill or formula, however, there are a few tips and tricks you can follow that will help you lose weight faster on Keto.
You should always consult with your physician before starting a diet or lifestyle change.
I am not saying that all of these will guarantee you quick results.
These tips are things that I have tried over the 6-plus years of following the Ketogenic diet that has helped me lose weight faster when I committed to all of them.
Some of these you may already know but if you combine all of these together, you will most likely see results much quicker than if you didn’t do them.
Ok, let’s get started.
Top tips to help you lose weight fast on Keto
1. Figure out your personal macros and track them
Calculating your personal macros helps you determine exactly how many calories you should be eating per day. It also tells you how many grams of carbs, protein, and fat you should be consuming to achieve weight loss.
I wrote an entire post on what are macros and how to calculate them and you can read that and then use one of the free calculators to figure out your exact numbers.
You will want to make sure that you specify that your goal is to lose weight so the calculator gives you a calorie deficit. Then you would take those numbers and plug them into My Fitness Pal so you can track what you are eating every day.
Tracking your food will require you to have a food scale and measure your food out, but eventually, you will get the hang of it and if you consume the same meals, you won’t have to measure everything all the time.
The reason this works so well is that it’s keeping you on track, so you are not going over your calories and macronutrients each week. Naturally, you will lose weight if you track and don’t overeat or go over your numbers.
2. Eat within a 6-8 hour window
Also known as Intermittent Fasting or TRE, eating within a 6-8 window allows your body to take a break from digesting food, increases HCG (growth hormone) which leads to higher fat burn, and enables you to consume fewer calories which equals fast weight loss.
The best way to figure out your eating window is to assess your lifestyle and make it work for you. You don’t need to make this harder on yourself than it needs to be.
Here are some questions you should ask yourself:
- When am I most busy throughout the day that if I don’t eat, it won’t matter?
- When am I most hungry that if I don’t eat I get “hangry” and want to eat the house?
- Am I hungry when I wake up?
- Is having dinner with my family a requirement?
Based on the answers to those questions you can set your eating window. Remember, it doesn’t have to be exactly the same every single day but I recommend you do this at least Mon-Fri.
So for example, I am usually not hungry when I wake up. I get hungry around noon after my workout. So my eating window would start at 12 pm and go to 6 pm.
On the other hand, if my husband says he will be home from work earlier on a certain day, I will wait to start my eating window to make sure that I can have dinner with him.
If you have a very physical job, you will probably want to make your eating window earlier, so you can perform well. If you usually get hungry around evening time, start your eating window later in the day.
The point is, to make it work for you. However, be strict. Once that window is over, do not eat anything until the next day and start the cycle over again.
3. Do not consume dairy or any sweeteners
Dairy is very inflammatory.
Eating it can cause you to retain water (bloat) and carry extra weight around that is preventing you from reaching your weight loss goal.
Even if you aren’t lactose intolerant, too much dairy can cause you to feel gassy and have a “belly”.
Trust me, I love cheese and I am not saying you have to give it up forever.
However, if you are trying to reach a certain weight by your vacation or big event, cut the dairy out. Immediately.
The same goes for sweeteners.
Many sweeteners cause gastric distress, and inflammation and may lead you to crave sugary foods.
Do you ever find yourself wanting more sweet things after you eat a keto dessert or treat?
That is because your brain is being tricked that you are consuming sugar (when you are really not) and it wants more. In order to stop that
This way of eating is called Clean Keto and you can read about my experience with switching to Clean Keto in this post.
4. Hire a Coach who has been there and done that
A coach sees your blind spots. A coach helps you stay accountable and on track. Hiring a coach is the fastest way to get the results you want because they will lay out a strategic plan for you.
When looking for a good coach, here are some things to consider:
- What credentials do they have? Sadly, most health coaches are not properly educated on nutrition and aren’t qualified to help you. Look for someone who has a degree in Nutrition, Dietetics, or is a Registered Dietician
- Have they gotten results for themselves? I never trust a “health coach” who is thin and has never had to lose a pound or no the struggles of losing weight and keeping it off. Hire someone who has been there, done that, and knows what it’s really like to lose weight
- Have they gotten results for others? It’s one thing to get results for yourself, but it’s a whole new ball game to help other people. If they have success stories, that means their stuff WORKS for other people as well
- Do they help you with other things besides “diet” and “fitness?” If you find a coach that tells you they are going to give you macros, a meal plan, and a workout plan, and that’s it, RUN. There is so much more to losing weight than what you eat and working out.
I would love to be your coach if you are looking for this kind of support.
I have a Bachelors’s in Nutrition & Dietetics and have lost over 110 lbs in between pregnancies with a Holistic Clean Keto Lifestyle.
I’ve also helped hundreds of women do the same. You can read and watch all of my success stories HERE.
Investing in your health helps you stick through it and finish.
Think about this one: Would you buy something at the store that you knew you would never use, just for the heck of it?
Probably not. That doesn’t make sense.
The same principle goes for investing in a coach.
When you pay, you pay attention.
It’s basic human psychology. Invest in yourself and follow through.
5. EXERCISE, EXERCISE, EXERCISE!!
Keto and Exercise go together better than peanut butter and chocolate (not jelly, ew).
When you work out, you are increasing that growth hormone (HCG) which helps your body burn more fat.
On top of that, you are
So, if you have never worked out in your life, even starting with daily walks will help.
Then you can work up to jogging around your block, or you can take some workout classes.
I am a busy stay-at-home mom so I can only work out from home. That is why I provide monthly workout plans inside my weight loss coaching program, BSB Tribe.
6. Track total carbs, not net carbs.
Tracking total carbs allows you to know for sure, 100% how many carbs you are ingesting.
There is no guesswork as to how and if your body is processing the amount of fiber that the label says.
Labels can be deceiving and trust me, food companies leave ingredients out ALL THE TIME.
When you calculate net carbs, you are subtracting the total carbs from the amount of fiber in that food.
However, there is no way to know how precise that is.
Doing this may also lead you to accidentally eat more carbs than you should and take you longer to get into nutritional ketosis and get the results you want.
Trust me, I learned this the hard way.
When I started Keto, I tracked net carbs.
My weight loss was so slow, I was starting to get discouraged.
I decided to lower my carbs by consuming 20-30 grams of TOTAL carbs per day and guess what?
I started losing weight consistently.
Just one little switch did that!
7. Stop eating between meals or “snacking”
I don’t know what the obsession with snacking is but if you are trying to lose weight fast on keto you need to stop snacking and grazing.
You are not a cow.
Snacking on Keto can be dangerous because most keto snack foods are highly caloric (ie. cheese and nuts).
Adding those to your already high-fat meals will not promote fast weight loss.
You don’t need to snack; eat when you are hungry and drink water when you get the urge to eat something.
I don’t know why we are still so obsessed with eating six small meals a day or even three meals a day for that matter.
Listen to your body.
Most likely, it doesn’t need you to eat so much.
It wants a break. Give your digestive system a break once in a while.
I would recommend you eat 3 meals a day and then take it to 2 and then try going OMAD (one meal a day).
There are many benefits to eating this way, fast weight loss being one of them.
Don’t eat anything in between those meals.
8. Drink water like it’s your day job
My last tip may
Drinking enough water throughout the day helps you differentiate real hunger from current “cravings”, helps your body flush out toxins and stay regulated and helps decrease appetite.
Before you sit down to eat your meal, drink lots of water.
Doing so will naturally lead you to eat less food.
Also, when you get cravings for something sweet or salty, try chugging water first, wait 15 minutes, and see if you still have that craving.
You will be surprised how often your cravings go away which means you were just dehydrated.
Drinking enough water also helps your body eliminate water from bloat.
It sounds counterproductive but it works.
After giving birth to both of my girls, I was so bloated, I
It was bad. I wish I still had a picture to show you.
I called my midwife because I was starting to get concerned.
She told me to drink water constantly.
I thought, but my body is already retaining all of that water and you want me to drink more?? I did it anyway and within a few days I woke up with 15lbs water and low and behold, there were my ankles!
I believe if you implement the above steps you will see significant weight loss on your Ketogenic journey.
In fact, I challenge you and myself to start implementing these tips starting tomorrow.
I am serious, let’s do it. I’m totally in.
Are you with me? Get on the waitlist to work with me and let me help you do this!
Know more about the Top Fasting Myths here!
More articles about Keto Diet:
Keto Recipes to try:
Have lost 25pounds on Me to but now I’m stuck. Going to give your suggestions a try. Have 40 pounds more to lose to reach my goal. I am DETERMINED!!!!
I hope these tips help you! You got this!
thanks you sir for this amazing article that is helpful tips now and you mention a few goods water meal its best for us
You’re very welcome!!
Hi I started clean Keto on the 3 June 2019 I’ve lost 7 stone!
It’s amazing I’ve had a bit of a low time death of my father in law just before Christmas and ate a few naughty things over Christmas, I’m back on the super clean Keto and have lost 5lbs since Sunday. I want to lose another 3 stone before my daughters wedding in June. Tomorrow will be my first day of OMAD and workout class, I walk a minimum of 2 miles a day. Thank you for the inspiration to keep going. Jo ?
Wow! That is so amazing! You got this!! Thanks for sharing your story!
This is most likely an ignorant question but does “total carbs” include carbs from vegetables/lettuce?
Yes. Not ignorant at all, it can be a bit confusing.
Nicolas desjardins says
Really good article. I will try to do the 30 grams total carbs today to see the result.
Let me know how it goes Nicolas! Dm me on Instagram @eatbefitexplore 😊
This was a great read – probably one of the most helpful!! I’ve been doing clean keto and I am at a.stand still so I turned to Google for tips. Thank you!!
Thank you, Amanda!
20-30 total grans of carbs per day, would not provide a healthy amount of fiber for anyone
Am I misunderstanding your clarification on net vs total carbs?
Lesya Holzapfel says
You’re right, it’s not a lot of fiber, but that is not the point of this blog post. This blog post provides ways to lose weight fast on keto. I would not advise my clients to follow all of these steps long-term. On the other hand, there are countless people who eat Carnivore with barely any fiber and are thriving. So, the term “healthy amount” can mean different things to different people.
Thanks, great tips. I completely agree about the keto sweeteners as if I have them, I always end up having more and more….once the craving was so bad that I had eight Nicks keto chocolate bars as a dessert as I couldn’t stop myself. I have removed all sweeteners from my diet….is Inulin / Chicory Root Fibre products best to remove from the diet too to prevent cravings or are they ok?
Lesya Holzapfel says
Inulin & Chicory Root are prebiotics so they are very good for your gut. I would try to avoid as many keto packaged and processed foods as possible if you are trying to lose weight (quicker) on keto.
If trying to restart on clean keto to lose 10 lbs, I am taking your advice by avoiding all nuts and diary for a week or two. Is it ok to cycle these back in after a couple of weeks to have a daily portion of say 40g of macadamia nuts and a decent serving of either goats cheese or halloumi with my proteins ?
Lesya Holzapfel says