There are a lot of diets that you can follow when you want to lose weight, and one of the most talked about is the ketogenic diet, which is also known as the keto diet. In fact, you can even find ketogenic diet pills that are designed to help you meet your goals while you are following this eating plan.
Whether you are currently on the keto diet or you are thinking about starting it, there are some things you should know about weight loss vs fat loss. Keep reading to see what we mean.
Weight Loss vs Fat Loss
Regardless of what diet and exercise routine you are following to slim down, it is important to be aware of the main differences between weight loss vs fat loss. That way, you can track your progress more effectively.
Weight Loss Basics
Just because you see the number on the scale go down does not necessarily mean that you are losing fat. In fact, according to Men’s Journal, weight loss can occur if you lose water weight, if you lose muscle, or if you lose fat. It can be difficult to tell which of these three reasons for weight loss is occurring, but relying on the number on the scale alone won’t give you the answers that you need. This is why experts recommend using various methods, such as measuring your body and seeing how your clothes fit, to determine if you are truly losing fat.
Fat Loss Basics
Fat loss is what you should be aiming for when you are on a weight loss journey. Water weight will go away rather easily, and it fluctuates regularly. And, you don’t want to lose muscle mass. Instead, what you want to lose is the unnecessary fat that accumulated throughout your body. That’s because too much fat can adversely impact your health.
How to Tell the Difference Between Weight Loss vs Fat Loss
By now, you might be wondering how you can really tell the difference between weight loss vs fat loss while you are working hard at hitting your target weight. Well, if you notice that you have lost more than a couple of pounds within the course of week, you’re likely losing more than fat alone. That’s because fat doesn’t melt away so fast. Two pounds per week is about right for fat loss, so if you are losing a lot more weight every week, it is much more likely that you are losing muscle weight and/or water weight as well.
Fat Loss on the Keto Diet: Is It Possible?
One reason why so many people choose to follow the keto diet is because it claims to put your body into a state of ketosis, or fat burning. Basically, by cutting out the majority of carbs that you would normally eat, you force the body to use fat for energy.
There are a couple of problems with keto:
- When you cut out healthy carbs, such as those from whole grains, fruits, and vegetables, you aren’t doing a good thing. Your body needs carbs, and getting it from nutritious sources means you’re also giving your body vital nutrients that promote wellness.
- This diet might lead to an increase in LDL, or bad, cholesterol. Some experts also recommend being careful while following this diet, which should be used only for a short span of time, because it might lead to other health problems in the long run.
- Some people end up gaining weight while they’re on a keto diet because they consume too much fat. Keep in mind that every gram of fat has nine calories, so when you make your meal plans while following this diet, be careful about the amount of fat that you’re eating.
Bottom line: there are differences between weight loss vs fat loss, and knowing those differences can help you make the most of any diet, including the keto diet, so you can get rid of the fat and keep your muscles.