4 Stages of KETO Weight Loss!

Today I will be discussing about the four stages of Ketogenic weight loss according to my experience. These four stages include are the first stage is research stage, the second stage is actually the fun stage, the third stage is the adaptation stage and finally, the fourth and final stage is the maintenance stage. This discussion could also be applied to any type of weight loss diet and any lifestyle change that you choose, but because my experience comes from the Ketogenic lifestyle due to which I lost many pounds so I'm going to talk about only Ketogenic weight loss and lifestyle in this discussion. The examples I'm going to discuss in this article are for the ketogenic lifestyle, but I really do think that it can be pretty universal for any type of lifestyle change. Please do remember that I do approach the ketogenic lifestyle from a weight-loss perspective. There are many other reasons that people go keto from just overall better health to actually having seizures to dealing with things like migraines or just diabetic issues and they're not really looking for weight loss but I do look at it from a weight-loss perspective and so that's why my opinions may differ to that of what other keto experts opinion out there, but just remember one point that I started following ketogenic lifestyle and my priority was always losing weight and then maintaining that weight was my next priority.

So let's get started and the first stage of keto according to me as stated above that we are going to deal with is the research stage. So let's get started and the first stage of keto according to me as stated above that we are going to deal with is the research stage. What I did in the research stage is that I did proper research of the keto diet and lifestyle for about one to two weeks by going through their basics of keto and also searched for various before and after pictures of the people following the ketogenic lifestyle on the Google. Before that, I had heard a lot about the keto diet and what a carbohydrate is and also about nutrition because of my curiosity to figure out what in the world is this ketogenic lifestyle and why all people around the world are talking so much about the keto diet. I'm sure that everyone interested in weight loss has also gone to Google and I'm also sure that all must be wondering why the ketogenic lifestyle helps so many people achieve their weight loss goals. Well, the main reason why people like the ketogenic lifestyle is that people who go on a ketogenic lifestyle get really tasty food and they do not feel deprived of what they like, which increases the sustainability of the lifestyle change eating that higher fat and protein help you feel fuller for longer and cutting out those carbs and starches and all the sugar and stuff helps you keep your blood sugar at a baseline.

So we're not craving for extra foods, our blood sugar is not rising throughout the day because we're feeling fuller for a longer period, due to which we are consuming fewer calories overall so we get satisfied. But wait we cannot get satisfied now while we are still in this research stage and I'm sure everyone has seen so many things for weight loss from pills to weight loss supplements and drinks, coffees, MCT oil, and many more. Also, I'm sure everyone got shocked with information that all have never heard about before. I mean before I ever decided my weight loss journey and research in keto I had had no idea what a carbohydrate does to you and your body, I didn't know really what the difference between fat and carbs was. I just always thought that fat was bad but it doesn't have to be so. While you're in this research stage there are certain tips to follow.

Nowadays we refer to YouTube videos for various information so my first tip is to try and stay away from people who make videos maybe about keto, but they're one-off videos, what I mean to say is that these channels are not keto-specific channels, but they provide mixed content on YouTube and maybe keto content might be a small part of their big content which means they are not keto-specific channels. These are YouTube channels that are dedicated to so many different things maybe they're more of a lifestyle blog channel, that is why when it comes to weight loss using keto which is not these channels main topic they talk a little about keto but I don't think that these YouTube lifestyle like channels are really getting to the core of the overeating issues that we have. I know how such problems arise as I have gone through such problems before, I mean I used to search keto on YouTube and watched some of those videos and followed their techniques to reduce weight but I didn't get any results. Then I thought why to listen to such people that had never struggled with weights issues, I'm not trying to judge anybody please but these lifestyle channels talk more about lifestyle, and if they don't know me or anyone dealing with overweight problems and all the issues that overweight people deal then how come their techniques will help reduce my weight. If you're really serious about weight loss you need to find really good sources of information. I mean I think I am what I'm just saying is to check out those people videos and YouTube channels who have actually lost weight using ketogenic weight loss lifestyle and these people had undergone the mental stress and the struggles and all the mind games that had occurred with them during their struggle period trying to lose weight using ketogenic weight loss lifestyle.

Just like searching for YouTube videos for keto weight loss techniques, I have also searched for various keto information on various forums and groups on maybe Google or Facebook or even Reddit and many other forums and so the other people do in this research stage. So my another tip during this research stage is when you go to forums or groups maybe on Facebook or Reddit you really have to be specific about what you want and give a piece of thorough and detailed information about your stats. So if you go into Reddit or a Facebook forum for ketogenic weight loss diet objective and you just post that I'm been eating high fat and I'm not losing any weight the first thing they're gonna tell you is to stop eating all that fat, then the second thing is they're gonna ask you about what you know what are your calorie requirements, then what are your macronutrient requirements, then what are your limits what are you eating I mean you have to be specific. It's really hard to even for anyone or even some keto experts who want to help people but if the concerned people who are asking the question themselves don't give a piece of complete and detailed information and tell us or the keto experts everything about what they're doing and all their stats. This makes it quite difficult to know-how about the people who ask the questions respond to the answers given to them as they are here for information about the ketogenic lifestyle, but asks only a general question about weight loss and also if we ask a simple question of foods required for the ketogenic lifestyle you can yourself find it out I mean Google it out as lots of food lists out there by themselves doing some extra research. What I'm saying is you have to be really specific if you're looking for specific help that is specifically tuned to you in your situation. Now during this research stage, I'm sure you're looking at all of the foods and recipes that you can get your hands on and you're really excited, so remember that the key to any weight loss diet is sustainability and regularity and as I have noticed it’s the motivation in us for achieving weight loss using ketogenic lifestyle. So in this research stage to succeed we need to be forming a plan, we need to be writing down these specific keto recipes and finally, we need to be writing down the foods that we think we can handle for the long term and we need to be very sure about how we want to approach things. But just don't get afraid as we will discuss in detail about the changes involved in the ketogenic lifestyle and we just need to get to be excited and start following a plan from now onwards. Once you have that plan you have to come to the decision that you are ready to actually try and give an honest try and make a change and that leads us into the second stage of ketogenic weight loss and that is the fun stage.

In the fun stage of the ketogenic lifestyle, we are excited as we are finally committing to something to lose weight finally because lord knows I've tried so many things and nothing ever worked but leaving all that bad things behind and with a positive approach and excitement we start positively in this fun stage. So if you are excited so this is the fun phase so there are only a few tools that you need but you need to be able to use them right away. So you need basically three things to download firstly a food log app and then you need a digital food scale and finally, you need those keto recipes to follow for a long time. As the name of the stage suggests now it’s time for some fun required for us to go shopping and please if you've seen a ketogenic recipe and the macros and nutrients look good like they can fit your lifestyle and all of your requirements then it is fine. Now just get more excited to start with a new ketogenic recipe for example let’s start with pork rind nachos and home a little mini cheesecake and muffin pan kind of things with some bacon and some sausage. Using this we can make some heavy breakfasts and I was eating three meals a day I could do that because I was so heavy and now it’s the time for a change in the lifestyle and again not to forget this is a fun stage and I just keep saying this again to enjoy fun in this fun stage to keep that motivation going. Make sure that you take lots of before pictures and measurements especially when you know you're not seeing that weight loss on a scale, but seeing that numbers of our body on the scale motivates us to start our ketogenic change and thus we can say motivation, as I said is the key to weight loss. So once you make all that fun food and you see those water weight pounds and maybe some fat pounds come off, be proud because you know you are doing something that's good for you. You need to feel pride and what you're doing. I mean that was such an important aspect for me I was finally like saying some weight move off of this scale. For the first time in my life, you know going down instead of up have some pride knowing that you are doing what you need to do and just be so excited about it because now here both the first and second stage of the keto lifestyle has started and we can hope of losing some weight finally in our life. So just be excited to celebrate it as you know now with the food we selected may be ketogenic food and resolve whatever food issue see to do with those things but yes again I remind you to be please be excited during the fun stage as it's gonna help you to get to your goal and it's gonna keep you motivated and all of that leads to again sustainability. We can say that the fun stage can be the honeymoon stage; I mean if we lose some pounds for example say 15 pounds in two weeks, although it might have been all water but whatever celebrates it and this will again motivate us. Even if there is a small change in us such as if your belt is a little loose, then I suggest you go buy a new belt. Maybe it's not necessary to buy a new belt but buying a few new things will again motivate us and thus it becomes an important part of sustainability. What now we are doing is actually we are making a change and that's good so I was eating all those fun foods until I decided that I wanted to change things up a bit and that led me into the third phase which is the adaptation phase.

The third stage of following the ketogenic lifestyle is the adaptation stage. As the name suggests in this adaptation stage we and our body slowly and steadily should get adapted to the changes made in the above fun stage so we can successfully start our adaptation to the ketogenic lifestyle. This adaptation stage can last anywhere from your first few months once you decide to make some changes all the way through your kitchen lifestyle. If we have faith in our selection this would help us to get adapted or adjust to our new lifestyle for a long time. These changes definitely did for me and so maybe if you also want to change things up maybe for example such as you want to get over a certain food addiction or maybe you want to get rid of those artificial sweeteners as in my case because I know that's a struggle and I use those for about almost five years of all my weight loss and maintenance. There may be other changes also in your adaptation stage maybe you want to cut out the diet soda or the dairy, maybe you're just bored with your food choices which means that we started a keto diet following a certain keto recipe hoping that we would continue it for a long time, but eating daily same recipe can often make us bored, this happens and it is normal. There may be also other reasons for the changes in your keto diet or you got to switch things up sometimes such as maybe you want to cut out processed foods or your budget changes or your job changes or your location changes or the hours that you work changes or maybe you noticed that you are not getting your desired weight loss result or your weight loss has stopped, so you want to change your current keto diet to again start things getting move on. Here we need to research to increase the calorie deficit a little bit and again adapt to the new keto diet. So this adaptation stage is where you're not afraid to switch things up and find out what works again, so that you can maintain that sustainability. So if something's not working you need to toss it and you need to make sure that you find other ways to approach the ketogenic lifestyle, but guess what that is what's so great about this lifestyle is that it is so adaptable honestly you can go from lazy keto to strict keto, then dirty keto to whole food keto, or even from budget keto to Super-duper rich keto. I mean it doesn't matter as long as you are sticking to the three basic rules of weight loss for the ketogenic lifestyle you are going to see progress. Now, what are those three basic rules of weight loss? The first rule is that there should be less calorie consumption and it should be maintained regularly. The second rule is that you should consume only about 20 to 25 net grams of carbs per day. The third and final rule is that you should set a protein goal to be consumed daily, this is because proteins are good for hair nails, and muscles and they will also give us energy. So as long as you stick to above those three rules then you are going to see awesome progress and I promise if you're doing everything right and you're measuring regularly at the fixed time intervals, then you got that food log and that digit food scale and then we will you definitely see some weight loss. So that's the adaptation stage of the ketogenic lifestyle in which we know we can change our lifestyle for so many times and for so many different reasons for example if you were just eating all the salad at one time, then you can also change the number of vegetables in a salad or even you can increase or decrease the quantity of the salad depending upon your calorie requirements or even you can eat some non-veg and you can try more to increase the weight loss using this ketogenic lifestyle only the thing that matters is again our sustainability and regularity.

After you have been successful in the adaptation stage then comes the last stage of a ketogenic weight loss diet which is the maintenance stage. The maintenance stage is also very important and this lasts for a lifetime for as long as you want to be on the ketogenic lifestyle. It is up to us as to decide for how long we are going to follow the ketogenic lifestyle wholeheartedly with enough motivation and zeal. In my case, I would follow the ketogenic lifestyle for as long as I can and I don't have any plans to not be on keto. The main reason here is I like the way I feel I like the weight loss and the weight maintenance aspect of it. So for me, it's just gonna be a lifetime thing, but for others, it totally depends on their needs and what's happening with them. Again I don't judge people for following other lifestyles. For example, if someone wants to try a veganism lifestyle as they want more minerals from fruits and vegetables in their lifestyle no problem they can follow that but provided if they follow the three basic rules that are consume fewer calories, consume carbs only from 20 to 25 grams and set protein goal very properly in their new lifestyle. As the name suggests in this maintenance stage we have to maintain what we achieve from the adaptation stage. In our situation it is the weight loss we achieved by adapting to the new ketogenic lifestyle and to maintain this weight loss for a lifetime is our maintenance and to take utmost care that the weight should never increase again in the future life. Thus we can say during this maintenance stage the real key is to find out how to live a healthy lifestyle for the long term so again the answer is our sustainability and regularity, the more regular we are the more strong is our weight loss maintenance. This can be achieved if we understand our strengths and weaknesses, and I'm sure after losing weight you definitely have a better vision of what your body can handle if one day you were unable to follow keto rules for some reasons, then with you know how your body can respond you can make it up for the next few days and balance the loss occurred. For example, maybe once a month or once every couple weeks or on some holidays you got to eat some more calories than your other days, then to balance the calorie count for next days we know what to eat so our body manages to maintain our total calorie intake of the month the same as our previous months. I mean to say that it is up to us if we want to just do keto throughout the week and then do non or lazy keto throughout the weekend or it is up to us to stop logging your food or we are just sick of logging food every day for our life and maintain trust on our self so we don't eat extra calories or finally if we think we were super strict on diet for few days and now you want to be super lazy but we are able to control the next day's calories by being super strict again for next few days. By properly following the above three basic rules during the adaptation stage we know how to handle the mental and emotional needs of our body so well that our maintenance stage just encompasses everything that we have learned about our self. I follow the ketogenic lifestyle because it has taught me so much about myself, it's changed who am I, and we also know just the confidence that comes from weight loss and knowing not just we know that I look better but I know more about me, and I know more about myself. Now due to my keto lifestyle, I know how to conquer some deep-seated demons that I got going on, when it comes to food especially. So it's just that taught me that I can make the changes that I want to see and that I am in control so that's the maintenance stage is just knowing yourself and making sure that you can maintain a healthy lifestyle again over the long term.

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