Science-Backed Tips for Losing Weight on the Keto Diet

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How to do keto and lose weight?

Keto, which stands for ketogenic, is a low-carb, high-fat diet. The goal of this diet is to put your body in a state of ketosis, where it burns fat for energy instead of carbs. This leads to weight loss in many people.

The keto diet has become extremely popular in recent years. It’s known to be one of the most effective ways to lose weight, while also having numerous health benefits. So, if you’re interested in doing the keto diet, here are some methods that you can follow.

Method 1: Calculate your macros

Before starting the keto diet, you need to calculate your macros, which are the percentages of fat, protein, and carbs that you need to eat. This is because the keto diet requires that you eat a very low amount of carbs, a moderate amount of protein, and a high amount of healthy fats. Typically, the macros for the keto diet are 75% fat, 20% protein, and only 5% carbs.

In order to calculate your macros, you can use a keto calculator, which asks for your height, weight, age, sex, and activity level. Once you input this information, the calculator will give you the amount of fat, protein, and carbs that you need to eat each day.

Method 2: Plan your meals

The keto diet requires a lot of meal planning. This is because many typical foods that people eat, such as bread, pasta, and rice, are not allowed on the diet. Instead, you’ll need to replace these foods with healthy fats, such as avocados, nuts, and olive oil.

One tip for planning your meals is to focus on your protein sources first. For example, if you’re going to eat chicken for dinner, plan how you’ll prepare it and what you’ll eat it with. Then, you can add in the healthy fats and low-carb vegetables to complete your meal.

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Another tip is to cook in bulk. Since the keto diet requires a lot of meal planning, it can be helpful to cook a large batch of food at the beginning of the week. This way, you’ll have healthy meals ready to go for the next few days.

Method 3: Track your progress

Tracking your progress is an important part of any weight loss journey. With the keto diet, it’s important to track your weight, body measurements, and your macro intake.

Tracking your weight and body measurements will help you see how your body is changing as you follow the keto diet. Additionally, tracking your macro intake will help ensure that you’re staying on track with your diet.

One way to track your macro intake is to use a food tracking app, such as MyFitnessPal. This app allows you to input the foods that you eat and calculates the macros for you. By tracking your macros, you can see if you need to adjust your diet to ensure that you’re staying within the recommended percentages.


In conclusion, the keto diet is an effective way to lose weight if you follow it correctly. By calculating your macros, planning your meals, and tracking your progress, you can see results on the scale and in your body measurements.

While the keto diet may seem difficult at first, it’s important to remember that it’s a lifestyle change, not just a temporary diet. By incorporating healthy fats and cutting out carbs, you’ll not only lose weight, but you’ll also see numerous health benefits, such as improved energy levels and reduced inflammation. So, if you’re ready to take on the keto diet, make sure to follow these methods to see the best results.