Ketosis and fat burning

The process of ketosis and fat burning is complex, but learning how to monitor and manage it is key to your success—and that’s exactly what I’ll be covering here.

Once you commit to the No Carb Diet to shed unwanted fat, it’s essential to be strict about both the type and amount of carbohydrates you consume each day. That’s why I provide you with custom designed tracking and progress tools, carefully selected food options to help you stay on track, feel satisfied, and get the nutrients you need while keeping your daily carb intake extremely low.

Tracking Ketones and Fat Burning Process

The amount of ketones your body eliminates depends on how much stored carbohydrate and fat it has had to burn. In the early stages of the No Carb Program, your body isn’t yet efficient at using fat for energy. As it begins to shift into fat-burning mode, it produces ketones as a byproduct of this process.

As your body adapts to the No Carb Diet, it becomes more efficient at using ketones for energy rather than eliminating them. This improved efficiency means fewer excess ketones are excreted in your urine.

That’s why, even if you’re staying strictly low carb and still in ketosis, your urine ketone levels may begin to drop—it’s a sign your body is getting better at using fat for fuel, not that you’re doing something wrong.

At the beginning of a low carb diet, you’ll likely notice rapid weight loss. While this is exciting and motivating, it’s important to understand that the initial drop is mostly water—not fat. This happens because carbohydrates cause the body to retain water, and when you cut them out, your body releases that excess fluid.

But don’t be discouraged—losing water weight isn’t “fake.” It’s your body letting go of the carb reserves it no longer needs. Once this initial phase passes, fat burning begins in earnest. By sticking to a consistently low carb intake, your body shifts into a fat-burning state, leading to real changes in your shape, your energy levels, your health and how your clothes fit.

Consistency is key: staying low carb means you’re in fat-burning mode every single day.

How to Avoid Weight Loss Stalling

To keep your weight loss moving in the right direction, it’s important to monitor your fat intake. This ensures that your hard work and dedication are rewarded. One of the key things I teach—and build into my meals and sauces is how to keep dietary fat in check. If you consume too much fat, your body will prioritize burning that instead of tapping into your stored fat, which defeats the purpose of the plan.

Protein intake also needs to be balanced. While it’s essential for preserving muscle and feeling full, eating too much protein can interfere with fat burning. The goal is to eat enough to feel satisfied—not to overeat or assume you can consume unlimited amounts. Moderation is key: eat what your body needs, not more.

After the initial drop in water weight, fat loss continues—as long as you stay consistent with your low carb plan. The water weight you lost at the beginning will only return if you go back to eating more carbohydrates.

That’s why I guide you to stick with specific low carb food choices while you’re actively working toward your weight loss goals. As you approach your target weight, you can begin to gradually reintroduce foods with a slightly higher carb content. However, this should be done carefully and intentionally to avoid rebound weight gain and keep your progress on track.

The choice of low carb food combination is important especially when it comes to minimizing water retention caused by carbohydrates. When you eat carbs your bodystores it, along with water, when you go low carb your body burns through this. However, if you eat too many carbs or borderline low carb foods your body starts filling up with water again.

That’s why staying consistently low carb is so important: Not just cutting carbs here and there. You want your body to stay in fat-burning mode, not switch back to storing them. That is why I provide you with a limited list of foods to choose from.

Timeline from Water Loss to Fat Burning

The timeline from water loss to actual fat burning when you start a no-carb (or very low-carb) diet is as follows:

Days 1–3: Your body uses up stored carb reserves, and you shed a lot of water weight. In fact you may lose 1–3 kg in these first few days, however, it’s mostly water, not fat yet.

Days 3–7: Your insulin levels drop, and your body starts increasing fat breakdown, ketones start appearing which is a sign your liver is turning fat into fuel. During this first week some fat burning begins, but your body is still adapting and you may feel tired or foggy (keto flu) as it switches over.

Week 2: This is when the fat burning ramps up as your body becomes better at using ketones and fat for energy. You’re now in ketosis, and fat loss begins to replace water loss as the main source of weight reduction.

By Week 3 and Beyond: Your body is more efficient at burning fat and you’re now in the fat-burning phase. Your body is using stored body fat for fuel. Weight loss may slow compared to week 1, but it’s now coming from real fat loss, not just water.

Ways To Test For Ketosis

Testing for ketosis can be a helpful tool in the early stages of the No Carb Diet, especially as you begin to understand how your body responds to low carb eating. But remember—lasting success comes from consistency, not constant testing. Trust the process, listen to your body, and use the signs of progress you can feel and see as your guide. Whether it’s increased energy, fewer cravings, or better-fitting clothes, these are the real indicators that you’re on the right track.

As your body enters a state of ketosis, you’ll often notice some positive changes—such as a clearer mind, more energy, reduced cravings, less frequent hunger, and clothing that starts to fit more comfortably. These are all signs that your body is successfully burning fat for fuel.

You can also test for ketones using urine strips, but this method is only useful in the early stages of the diet. As your body becomes more efficient at using ketones for energy, fewer are excreted in the urine—so a negative test result doesn’t necessarily mean you’re not in ketosis.

If you do choose to test, the best time is usually between 4:00 and 7:00 PM, when your body has had time to burn through some of its carbohydrate stores and ketone production is easier to detect.

While urine testing can be motivating in the first week or two, there’s no need to continue testing regularly after that. Instead, focus on how you feel, how your body is changing, and how consistent you are with your plan—these are far better indicators of success

Is it Possible to Not Lose Weight or Even Gain Weight Doing This Diet

Carbs are only one piece of the puzzle.

To truly see results, it’s important to balance portion sizes, choose the right types of fats, and track your progress regularly. The tools I provide help you understand what’s working and where small adjustments can make a big difference.

Sauces and snacks are often sneaky sources of excess fat and calories—even when the carbs are low—so it’s essential to keep them in check.

That’s why a structured plan like mine is so effective. It gives you the knowledge, support, and practical tools to make informed choices and see lasting results.