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Nutritional Science Series 6: Keto Fat Loss

Aug 1, 2019 - 0 comments

Once your body has adapted through a keto reset programme and is adept at burning fat rather than carbohydrates, you are in the metabolic state of nutritional ketosis. The benefits of ketosis abound, however possibly the most transformative benefit is that of fat loss.

Note specifically, I reference fat loss rather than weight loss. Why is that?


The key lies in body composition which is the proportion of fat and non fat (bones, water, organs and tissue) mass in the body. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of non-fat mass.

On a ketogenic programme, our focus is to burn endogenous fat– that is, fat which resides in the adipose tissue of the body. Adipose tissue, or fat is the anatomical term for loose connective tissue and its main role is to store energy in the form of fat whilst cushioning and insulating the body. As we burn fat through ketosis, we lower our body fat percentage which then conversely means that our muscle mass as a percentage of our body, increases. This is the foundation of body composition which is more important than just weight loss.


Perhaps you have heard of the term ‘skinny fat’ – where a person is of normal weight, or may even be underweight, but lacks muscle tone and fitness? A ‘skinny fat’ person’s body composition of fat relative to muscle is high and our aim with a ketogenic lifestyle is to ensure that your body composition of fat relative to muscle is low.

The ideal body fat percentage for an average person is listed below, though this will be lower for athletes:

  • 16 – 23% for females
  • 11 – 14% for males

This may differ in athletes.


Knowing your body fat percentage is a great foundation platform off which to monitor your body composition changes over a ketogenic programme. Made To Thrive has a team of specialists who use advanced Bioimpedence technology to conduct baseline tests in order to assess your body composition. Book a consultation here.

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