The Keto diet isn’t just about a meal plan to follow for a month and getting one month keto before and after results and later reverting back to your same old routine.
It is a complete lifestyle that gives you codes of diet, activity, and exercise not just to lose weight but maintain a healthy weight too.
But… does keto work? And are keto before and after 1 month results legit? This discussion is extracted from the real-life experiences of people who followed a proper keto diet meal plan to lose weight faster.
So, let’s find out together one month keto before and after myths and truths.
One Month Keto Before and After
Many people on the internet shared their experiences with the ketogenic diet. They shared their experiences through blogs, videos, and podcasts, for 1 month keto results.
All claimed to shed bucks after sharing keto and intermittent fasting results 1 month. But are these claims legit, or are these some Photoshop pictures?
We have seen the internet to be a place with many fake reviews about weight loss supplements and diet plans.
Coming to this, people find a hard time believing even the legit one month keto before and after pictures.
So does keto diet work?
Does Keto Work?
Yes, yes, and yes! The Keto diet actually works. It is an HFLC diet. HFCL means high fat and low calorie. This is the most straightforward formula a person needs to learn all about what a keto diet is.
“The Keto diet works on one simple rule. Cutting the carbs so that body consumes fat and so fat is reduced.”
Our brain cannot use fat for energy production. Therefore, it requires carbs or carbohydrates. While for physical activities, fat can easily be turned into energy, and the body consumes a big part of energy.
Therefore, in the ketogenic diet or keto diet, the amount of carbs is kept as less as 20% of the entire meal, and fats are kept more like 80% of your feed.
Average Weight Loss on Keto
We have found different evidence of average weight loss on keto. According to experts, one month keto before and after results vary from one person to another because everybody is different from the other.
Some people were seen losing 50 pounds in 3 months using keto diet plan. While some experts suggest that you will need 6 to 9 months to lose 50 pounds on the simple ketogenic diet.
“Experts also suggest that on average, a person can lose 2 pounds in one week while following a keto diet.”
But people have lost faster weight by using their creativity and enthusiasm in the right way, for instance, by adding intermittent fasting and water fasting into the formula of the HFCL diet.
So, it all depends on your way of following keto diet plans to lose weight faster. If you are a slow pacer and you want to play safe, you don’t need to go for water fasting or intermittent fasting.
Follow the High Fat Low-Calorie Diet plan and see desirable one month keto before and after results.
Keto Diet Meal Plan
The simplest diet plan is keto. You need to learn and count the calories, fats, and carbs daily when it comes to eating anything. Here is the simple formula:
The most significant part of your diet plan will be based on fats. You will have to eat all the stuff that comes with a high fat intake.
On a ketogenic lifestyle, you are intriguing your body to consume fat for energy. Therefore, you increase the fats source in your meal.
The second big part of your diet plan will be based on protein; however, it will remain less than fats. Protein is to provide your body with enough energy to perform daily tasks.
That’s the reason keto diet plans are known as complete diet plans because they never let you starve on food or feel low on energy.
The leas part of your keto diet meal plan will be based on carbohydrates (short-form carbs).
Carbs are to provide the brain with energy and keep the body from cramps and pains while following a ketogenic lifestyle.
This can be the biggest challenge for keto dieters because the quantity is so low and we are not used to surviving with carbs.
Some people follow with net carbs formula to have enough carbohydrates, while for simplicity, real-life keto followers suggest sticking with low carb amounts.
For more information, on fat x protein x carbs, here is a formula of percentage on which your Keto diet meal plan will be based.
Keto Food List
Based on the above formula, you can design the list of items in your keto food list for one month keto before and after desirable results. To keep it simple, there is no harm in repeating the keto food items if you are sure they are completing the formula ratio.
Add items from dairies like sour cream, different types of seeds like flax seeds, tasty nuts that you can eat on keto, berry fruits such as strawberry chocolates, eggs, etc.
However, along with learning about what to eat on keto, make sure to learn about how much to eat on keto. For instance, learn how many eggs can someone eat on keto.
Along with this, whenever eating something different, learn about its keto friendliness.
“When you are following a strict keto diet with the proper ratio of fats, proteins, and carbs, you can expect to lose 2 pounds on average and 10 pounds of weight in a month without any exercise or a particular activity – based on real life one month keto before and after results.
However, adding something to your meal is one thing, but following the plan, in reality, is another. You will face so many challenges that might make you give up the idea of losing weight on keto.
However, sticking to your determination is the key.
Challenges When Following Keto
The biggest challenges you will face on the keto diet are:
Cutting the Carbs:
We are used to eating carbs, and cutting the quantity to just 20 grams a day is hard. You can divide the carbs intake on per day basis.
As you can add 20 grams of carbs to your one day meal, stick with this simplest formula
- 2-gram carbs at breakfast – it won’t be hard because breakfasts are based on dairy and eggs that are mostly rich in fats and protein.
- 5-gram crabs at lunch – go with meat as it has zero carbs, along with some potatoes to cover the 5-gram carb content.
- 10-gram carbs at dinner – for the fullest and most satisfactory meal, keep carb content 10 for the dinner or nighttime meals.
- The rest 3-gram of carbs – save them for snacks.
You can overcome the challenge by following the above-mentioned formula.
Achieving one month keto before and after results is not that easy. As a newbie to keto, you will face keto flu. The low carb content is the reason for keto flu.
You might face following symptoms:
- Mental fogginess
However, these symptoms last not more than three days and not everyone experiences them. Besides, experiencing them for some time is not harmful at all.
Eating the Same Items Every Day:
You might also feel bad when it comes to eating same items every day because to keep it simple and being novice, you might not know about much food items that go with HFCL formula.
However, here you can be creative in the kitchen and learn to prepare keto meals, snacks, and recipes to overcome this challenge.
Gains From Keto
The gains of the keto diet are also not less. You will achieve:
- Confirm weight loss
- High energy levels
- Healthy lifestyle
- Attractive body
- Broken sugar addiction
At the start, you may face challenges but after some time, you will start feeling good and used to about low-carb diet.
Not only this, but as you are now gone one month without sugar, you will see your sugar cravings to be diminishing.
Frequently Asked Questions
How long does it take to lose weight on keto?
You can lose 2 pounds in 7 days when following a keto diet. But you can also train your body to lose 5 pounds in a week by adding intermittent fasting and water fasting to the plan.
How fast do you lose weight on keto?
Depends on how eagerly you are ready to try. You can lose 50 pounds in 3 months. However, you will have to follow a strict diet plan along with exercise.
On the other hand, a simple keto diet will be enough to lose pounds in a month.
Following a ketogenic lifestyle, in the long run, is recommended. You might face serious malnutrition if cutting carbs and other nutrients from your body for a long time.
Therefore, when you have achieved your one month keto before and after results, and now you are on your desirable weight – maintain it just by eating healthy, fewer calories, and staying active.