2021’s Ultimate Guide for Weight Loss on Keto Diet

Right now in America, roughly half of the population is trying to lose weight. While the reasons vary from health concerns to an upcoming event, weight loss is often a never-ending effort for so many who struggle with added pounds. The vast majority of people trying to lose weight (88%), reported to trying at least one of the following methods: 1) exercising, 2) eating less 3) eat more produce and 4) drink more water.

What most dieters don’t understand about weight loss is how the body breaks down what we eat. Because the SoulScale Healthy Keto Diet was formulated on how the body works, not on sugar-filled meal replacements or a rigid workout schedule, clients not only lose weight, but they also learn new lifestyle habits to keep the weight off, for good!

There’s a plethora of information available about keto weight loss. Because there are different types of keto diets, we want to step through specific features of the keto lifestyle, specifically the SoulScale meal plan, to help you understand why so many consider our 28-day program the easiest way to lose 10, 20, 50 pounds or more.

As with any health-related regimen, consult your physician before beginning a keto-based lifestyle.

What is the Keto Diet?

A traditional keto diet is typically recognized as a low-carb, high-fat diet. What makes SoulScale a uniquely healthier approach to keto is that we transition away from the high fat-content foods. Our low-carb, low-fat approach can support you in managing your health beyond the number you see on the scale. 

Fatty foods often promoted as “keto-friendly,” like sausage or salami, have been linked to other health threats, like high cholesterol and cancer. SoulScale eliminates the foods loaded with artificial trans fats to ensure you maintain optimal health as you’re losing weight. 

By including our recommended food choices in your diet, you encourage your body to produce ketones in the liver. The ketones are subsequently used as energy. Understanding the difference between ketones and glucose will help you understand how the weight loss begins so quickly and continues past normal plateau phases of other diets.

Loading up on carbohydrates throughout the day causes your body to produce glucose and insulin.

• Glucose is often used as an energy source because it is the easiest molecule for your body to convert and use as energy.
• Insulin is responsible for taking the glucose in your bloodstream around the body.

So, when you eat carbs, high-sugar foods, and processed foods, your body reaches for the glucose being produced and uses that as your source for energy. Subsequently, your stored fat, or the extra 20 pounds you’re trying to shed, stays stored and your weight-loss journey is short-lived.

When you lower your carbohydrate intake, the body enters a state of ketosis.

What is Ketosis?

Even if they don’t realize it, many people start the ketogenic diet because of the ketosis process. Simply put, ketosis is a state the body enters when it uses your stored fat as the primary energy source. You get to eat, snack, and stay full, but your body continues to turn the fat into fuel.

Ketosis is more than a buzz word in the weight-loss industry, it’s a medical state that body can enter in one to three days after being filled with the proper foods (don’t worry, we have you covered with a detailed, planned keto menu!). While ketosis supports its name-sake diet, it also occurs with a low-calorie menu. 

How can you kick ketosis into action? There are a few elements of your diet that must change for your body to begin using its stored fat cells for energy:

• Lower your carbohydrate intake. To follow a keto diet, you need to consume no more than 20 net carbs per day, preferably less.
• Get moving. When researching a ketogenic diet, you’ll find several pieces of information related to keto exercise. We have more on the best workouts on a keto diet later, but for now, know that low-intensity cardio is the way to go. 
• Starving is not success. Your goal is to feel satisfied. Building a relationship with healthy foods means you recognize your hunger cues and eat to the point of satisfaction, not being overly full. A keto low-carb diet is also something that is sustainable, while avoiding food altogether is not. In addition, if you’re constantly hungry, you’re more likely to be tired and fall into moments of eating whatever is available, whether it’s healthy or not.
• Eat high-protein foods and low-carb veggies. These two options will help you feel satisfied longer and boost your body into ketosis. If your keto diet leaves you feeling hungry all the time, you likely need to add more protein to your meals. One-on-one coaching during your SoulScale 28-day program will support you with good menu choices.
• Avoid habitual snacking. Be mindful each time you eat. You’ll want to avoid situations where you can mindlessly munch, like in front of the television, sitting at your desk, or as you prepare dinner. Continuously snacking slows ketosis, which means your weight loss also begins to slow down.
• Have healthy snack options on hand. When you are hungry in-between meals, you need to have healthy keto snacks readily available. 
• Get enough sleep and reduce stress. Your body requires rest and relaxation. Aim for at least seven hours of restful sleep each night and make attempts to reduce stress when you can. A lack of sleep and stressful lifestyle can spike blood sugar level, slowing ketosis and weight loss.

Following these main points – along with other healthy tips we’ll share throughout this keto for beginner’s guide – can support you in beginning to lose weight quickly and continuing to shed pounds weeks into the program.

Weight loss is awesome. It is the goal, after all. But if you want to maintain your target weight, you must implement healthy keto habits into your everyday life. For that reason, launching a healthy keto plan with a weight loss coach, support from other dieters, and a Facebook group filled with simple recipes you can cook yourself, are a vital part of your long-term success.

Why Does Keto Work?

The SoulScale family is going to support you through your weight loss journey. From a structured meal plan to weekly coaching sessions, here’s why so many of our clients find success on our 28-day program:

• Calorie Accountability: The SoulScale menu does the thinking for you. There’s no need to measure, count calories, or weight. Our items are perfectly portioned to support you on your weight loss and management journey.
• Supplements: Rather than try to manage good fats versus bad fats and understand which you can have on a keto plan, you’ll receive a month’s worth of vitamins, minerals, and essential fatty acids to compliment your low-carb, low-fat intake.
• Appetite Control: The protein and healthy fats from a keto diet work to keep hunger at bay longer. In addition, research suggests ketogenic-based meals may help suppress the hunger hormone, ghrelin. If you’ve tried to lose weight with other methods, but failed because you always felt hungry, the SoulScale plan is a great option.

Keto Exercise

To all the crossfitters, stadium-stair runners, and box-jumping athletes, we have the utmost respect for your dedication and talent. If, however, a 5 a.m. sprint series into kettle bell lifting isn’t your normal way to start the day, there’s no need to start when you launch a keto diet.

Exercising puts an increased energy demand on your body. When you’re on a keto diet, your body uses a different source of energy to meet those physical demands. High-intensity workouts are often more difficult on a ketogenic diet because your body uses fat as fuel. In order to create energy, your body must break down fats as opposed to using carbohydrates, as it normally does when you’re not on a keto plan.

Adjusting to a ketogenic lifestyle will take your body a few weeks to catch up. What you’re used to doing, especially at the gym, may look and feel different for the first several days. You’re asking your body to keep up while you’re fueling it in an entirely different way, so allow plenty of rest and maintain your electrolyte levels. 

If you continue high-intensity interval training sessions but don’t supply your body with enough electrolytes, you can quickly dehydrate and experience flu-like symptoms. There are several keto-friendly electrolyte replenishment drinks and foods on the market, but to maintain your weight loss, it’s best to see which options are best in a coaching consultation at one of the SoulScale locations.

As you enter into ketosis, it’s a good idea to focus on workouts that help you balance your energy, appetite, and cravings. For the first two weeks, stick with exercise like weight lifting two to three times a week paired with low-intensity cardio. Low-intensity workouts burn more fat, while more intense interval-based workouts call on sugar for fuel.  

Benefits

Weight loss is the primary benefit of a keto diet, but there are several other promising factors that develop as a result of a modified diet. It’s important to speak with your primary physician before using keto or any lifestyle as a treatment for weight management or otherwise, but studies show those who follow a low-carb, healthy keto diet may see the results in more than their waistline.

• Reduces your appetite. One of the biggest challenges to a weight loss plan is the fear of feeling hungry. With a low-carb diet, you’re able to incorporate proteins and fiber that will help you feel fuller longer. Research shows people who eat fewer carbs and more protein and healthy fats consume fewer calories.
• Weight loss begins immediately. Medical research shows that reducing carbohydrates leads to much faster weight loss, especially in the first two weeks. This can be a great motivational tool, particularly for those who find it difficult to stick to a diet because results don’t arrive fast enough.
• Fat loss comes largely from abdominal area. All fat is not created equal. A keto-based diet is proven to promote weight loss in the abdominal cavity. Excess weight in the mid-section is usually visceral fat, which is particularly dangerous because that type of fat gathers around your organs, causing inflammation and insulin resistance.
• Lower your triglycerides. A low-carb diet supports the reduction in blood triglycerides. Maintaining a healthy level of triglycerides can support you in reducing your risk of heart disease.
• Reduce blood sugar levels. Studies prove that cutting carbs has the power to lower insulin levels and blood sugar. If you take medication for blood sugar, always consult your physician before making drastic changes to our diet. 

How Keto Increases Energy

Next to dramatic weight loss, the SoulScale 28-day plan will also provide more energy. A keto diet increases energy for three reasons:

1. Ketones, chemicals produced by your liver when your body doesn’t have enough insulin to convert sugar into energy, are a powerful source of energy.
2. It takes your body longer to digest fat as compared to carbohydrates, so your body is still benefiting from food you consume even hours after you eat.
3. Your blood sugar levels are more consistent, helping you avoid rushes of energy followed by a crash that’s often brought on by sugar consumption.

The result of a keto diet is you receive an organic energy increase rather than depending on carbohydrates to fuel you through the day, a workout, or playing with the kids.

Best Foods on a Keto Menu

One of the best ways to set you on the right path with a ketogenic diet is to start with keto-friendly prepared meals. The SoulScale 28-day program provides meals and snacks that are already portioned and ready to be heated. Dinners are the only meals you’ll need to prepare on your own, and with our list of health keto foods, you’ll find quick meals that fit your taste preferences and lifestyle.

Protein on Keto

Ketogenic diets aren’t high-protein, so lean meats should be consumed in moderation. While some keto-based meal plans include high-fat foods, like bacon and sausage, a low-carb, low-fat plan will focus on a different type of protein. When cooking for yourself, choose: 

• Bay Scallops
• Chicken (Dark meat is more fatty, light meat is higher in protein)
• Eggs
• Flounder
• Grass-fed beef
• Mahi-Mahi
• Salmon
• Shrimp
• Tuna

With meats, especially seafood, preparation is everything. Opt for a grilled, roasted, or seared protein. Skip the thick breading or friend options and ask for any sauce to be placed on the side when dinging out. Many of the marinades and dipping sauces are high in fat and should be limited.

Oil and Fats

With a focus on low-carb, low-fat intake, the SoulScale plan supports you with the proper portions of healthy fats listed below.

• Avocado oil
• Avocados
• Coconut oil
• Cold-pressed olive oil
• Olives 
• Raw nuts

Other oils, like corn, safflower, and sunflower oil, should be limited. 

Vegetables

Despite what you’ve learned throughout the weight loss process, not all vegetables are created equal. As a rule of thumb, low-carb vegetables are typically those that grow above ground and are best as keto options. Below-ground vegetables, like potatoes or sweet potatoes, are root vegetables and tend to be higher in carb count. 

Include vegetables with fewer than 5 grams of net carbs into your meal plan. Best vegetables for a keto diet include:

• Asparagus
• Cabbage
• Cucumbers
• Kale 
• Lettuce
• Spinach
• Zucchini

When choosing vegetables, follow the rule of green. In general, keto-friendly veggies have leaves. Green vegetables often have fewer carbs than other vegetables, even of the same type. For example, green cabbage has fewer carbohydrates than purple cabbage. Green bell peppers are slightly lower in carbs than yellow or red peppers.

Fruits

Fruits are often used as snacks or between-meal fillers on some diets, but keto is different. The sweetness in fruit is sugar and carbohydrates, which means many of nature’s candy options are off the table.

You should limit your overall fruit intake on a keto plan. In small portions, these fruits are your best options:

• Raspberries
• Blackberries
• Strawberries
• Plum
• Kiwi
• Cherries
• Blueberries
• Clementine
• Cantaloupe
• Peach

To keep yourself in ketosis and continue to lose weight, it’s important to eat fruits sparingly.

Foods to Avoid on Keto Menu

Foods heavy in carbohydrates are the culprits that can slow your keto weight loss. Group coaching with the SoulScale team will reveal some of the specifics on the list, but here are some of culprits often disguised as “healthy” options:

• Grains and breads
• Oatmeal
• Rice
• Quinoa
• Oranges
• Pineapple
• Bananas
• Apples
• Potatoes
• Sweet potatoes
• Legumes
• Most dairy-based milks
• Condensed milk
• Yogurt
• Processed meats
• Soda 
• Cocktails
• Fruit juices

Mark these items off your grocery list and substitute them with our keto-friendly options listed above.

Dining Out on a Ketogenic Diet

Because of the popularity of the keto diet, many restaurants do offer a keto-friendly menu. The options are typically a meat or fish-based entrée with green vegetables as side options. However, it’s highly recommended that you avoid dining out if at all possible, especially in the beginning of your ketogenic journey. 

It can sometimes be difficult to tell what types of seasoning or dressing may be used on restaurant meals, putting your ketogenic state in limbo. SoulScale encourages you to give the program at least 28 days before dining out. The pre-portioned low-carb, low-fat meals are easy to enjoy at work, and because there’s no prep work, you won’t lose time during your day.  

Ready-to-Eat Keto Meals

If you’re ready for the success that so many have found on the keto lifestyle, but don’t want to lose hours each week prepping your meals and planning a week’s worth of food, the SoulScale 28-day program is for you. 

Our 5-star reviewed menu includes:

• 84 Meals – breakfast, lunch, and after-dinner snack for 28 days
• Multivitamins, Minerals, and Essential Fatty Acids
• Access to dozens of high protein and low carb recipes

The starter meals, snacks, and supplements will provide a jump-start to your weight loss goals. The planned menu will also help you learn the proper portions and menu items to maintain your target weight. Our menu offers a variety of vegetarian protein sources, supporting you in fat loss and muscle maintenance. 

Keto Tips and Tricks

In order to set yourself up for success on the keto diet, we recommend these tips:

• Remove temptations. Get the cookies, crackers, and bread out of the house before you start. It’ll be much easier to stick to your menu when healthy options are the only ones available.
• Stock your pantry and fridge. The SoulScale 28-day program makes meal time easy. Start with us today and we’ll ship 84 meals to your front door. Keto shopping complete!
• Take a “dry” journey. It’s especially important to eliminate alcohol from your diet in the very beginning, so clear the house of your beer, wine, and spirits.
• Skip the diet soda and sugar substitutes. Studies show that your body may react similarly to zero-calorie sweeteners as it does to regular sugar. Hold off on the diet sodas and recalibrate your tastebuds to enjoy beverages that aren’t so sweet, like sparkling water.
• Stay hydrated. Your body will need more water than normal as you eliminate or restrict carbohydrates. Plus, your body gives the same signal when it’s thirsty as when you’re hungry, so a glass of water may suffice when you had planned to grab for a snack.

How Much Weight Will I Lose on a Keto Diet?

Weight loss on a keto diet varies for everyone. Most people lose two to four pounds during the first week. Thereafter, it’s typical to expect a loss of one pound per week. Of course, there are many cases where those following the healthy keto lifestyle have lost drastically more than the standard results. 

Explore the results of the SoulScale program.

Is Keto Right for Me?

Despite the rave reviews and success many have found on the low-carb diet, it’s best to consult with your physician before jumping on the keto bandwagon. There is no one-size-fits-all approach to good health, which is why the SoulScale program includes group coaching, allowing you to speak with a trained specialist about your goals and the menu options to get you there.

The support you receive from SoulScale coaches and members not only sets you up for success in your health journey, but it supports you in maintaining long-term weight loss. To find out if our healthy keto menu plan is best for you, explore our list of frequently asked questions. We want you to be fully prepared as you step into this new journey, so you’ll find straight-forward answers that aim to help you decide if the keto diet is right for you.