Will ketone production keep losing weight

A ketogenic diet can sustain weight loss in the early stages, but the long-term effects vary from person to person. The speed of weight loss is mainly influenced by factors such as basal metabolic rate, dietary execution, physical adaptability, exercise coordination, hormone levels, etc.

1. Rapid weight loss in the early stage:

Significant weight loss usually occurs 2-4 weeks after starting the ketogenic diet, mainly due to water loss after glycogen depletion. Each gram of glycogen binds 3-4 grams of water, and low-carbon water intake reduces the body's daily water weight by approximately 500-1000 grams. During this stage, body fat loss accounts for approximately 30% of the total weight loss.

2. Metabolic adaptation stage: After 3-6 months of [SEP], the basal metabolic rate may decrease by 8-15%. The hypothalamus resists continuous weight loss by regulating leptin and ghrelin levels. At this time, it is necessary to adjust the fat supply ratio to 75-80% and control the daily total calorie intake within the range of 90-110% of the basal metabolic value.

3. Platform period response:

About 60% of executors will encounter a platform period when losing 10-15% weight. It is recommended to use the carbon water cycle method, and schedule 1-2 days a week to increase the carbon water to 50 grams, or engage in 16:8 intermittent fasting. At the same time, it is necessary to maintain the ideal range of blood ketone levels between 1.5-3.0 mmol/L.

4. Individual difference factors:

Insulin resistant individuals experience more significant weight loss in the early stages, possibly up to 1-2 kilograms per week. Individuals with high muscle mass experience a 30-40% reduction in weight loss rate due to gluconeogenesis. Women may experience weight fluctuations of 1-3 kilograms due to fluctuations in estrogen levels before their menstrual period.

5. Long term weight management:

Clinical data shows that about 35% of practitioners experience weight gain after 12 months. It is recommended to gradually transition to a mild low-carbon mode with 50-100 grams of carbohydrates per day, combined with resistance training to maintain muscle mass, and consume 2000-3000 calories per week.

Regular monitoring of blood lipids, uric acid, and other indicators is necessary to implement a ketogenic diet, in order to avoid long-term intake of extremely low-carbon water leading to thyroid function suppression. It is recommended to adopt the principle of food diversity, consume more than 12 types of ingredients daily, and focus on supplementing electrolytes such as magnesium, potassium, and sodium. Combining 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, and other aerobic exercises with strength training such as squats and plank support, can increase basal metabolic rate by 5-8%. It is recommended to use steaming and stewing as cooking methods, control daily oil intake at 60-80 grams, and avoid excessive intake of nuts. When symptoms such as persistent fatigue and palpitations occur, timely medical evaluation should be sought.