How can I lose belly fat on a ketogenic diet? (2024)

FAQs

How can I lose belly fat on a ketogenic diet? ›

Eating a lot of high-quality protein has been shown to increase metabolism, reduce hunger, and kick start fat burning. It seems that eating a diet high in quality protein may also assist in preventing an unhealthy amount of abdominal fat. It is recommended that you get 20 to 35 percent of your calories from protein.

Keto results in good overall fat loss. So, if you're carrying excess weight in specific locations (such as around your middle) then you can expect it to reduce while on keto. However, it has been reported that keto diet weight loss can cause more belly fat loss than a standard low-fat diet.

With less fiber, food generally moves slower through the GI tract. In turn, it will go through excessive fermentation, which can cause the body to produce excessive gas. This build-up in gas causes keto bloating.

Exercise may be especially important on a keto diet, as the high fat foods a person eats contain many calories. Burning calories through exercise can help a person reach their desired weight.

Focusing on plant-based foods, such as fruits, vegetables and whole grains. Choosing lean sources of protein, such as fish and low-fat dairy products. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis — a metabolic state in which your body burns fat for energy instead of glucose — carbohydrate intake must be drastically reduced.

It can take 2-4 days or longer to start losing weight in ketosis, although the rate of weight loss depends on various factors such as your metabolism, carb-protein-fat intake, fitness level, and how strictly you follow the diet.

Sudden weight gain on keto is often due to an overconsumption of fats like coconut oil, butter, olive oil, and other types of oils and fats. While these ingredients are perfectly acceptable on the keto diet, too much can lead to sudden weight gain.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Initial “water weight loss” occurs from glycogen depletion, followed by fat loss as ketosis is sustained. But one problem with losing weight quickly is that it doesn't give your skin enough time to contract back to its original shape. As a result, excess skin may hang on the areas previously occupied by body fat.

How do you lose belly fat in ketosis fast? ›

Eating plenty of high-quality protein is a proven strategy to boost your metabolism, decrease your appetite, and ignite fat-burning[*]. And it turns out that a diet rich in high-quality protein may also help prevent unhealthy levels of belly fat[*].

But the star got some backlash after revealing on a recent episode of The Kelly Clarkson Show that she used a weight loss medication. When her guest, Whoopi Goldberg, raved about taking the injectable Mounjaro, Kelly shared her own experience.

The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.

Non-starchy and nutrient-rich vegetables such as leafy green vegetables and orange/yellow vegetables can kill belly fat. Some vegetables that kill belly fat include: Spinach, dark lettuce, celery, and kale.

While there isn't a single magic food to reduce belly fat, certain foods, such as whole grains, green tea and eggs, offer unique benefits in promoting overall health when incorporated into a reduced-calorie eating plan. These foods contribute in different ways to decrease waist circumference.

Research has shown that a keto diet may aid weight loss. However, as the diet can lead to changes in the digestive tract, it can also cause adverse GI effects, such as diarrhea and constipation.

If you do try a keto diet to jump-start weight reduction, choose healthier sources of fat and protein, such as olive oil, avocados, and nuts (almonds, walnuts). But after a few weeks, switch to a reduced-calorie Mediterranean-style diet and increase your physical activity.

Limiting your total carb intake may help reduce belly fat and support weight loss . However, you don't have to cut out all carbs to reap the benefits, especially if a low carb diet isn't ideal for you.

Specifically, it begins to break down fat stores and use glucose from triglycerides. Ketones are a byproduct of this process. These are acids that build up in the blood and leave the body in the urine. In small amounts, they indicate that the body is breaking down fat.