Can You Lose Weight QUICKLY on a Keto Diet?

Everything you need to know about the results you can expect by following the ketogenic diet with practical advice. Today I answer the following two questions: can we lose weight quickly with the keto diet? How fast will I lose weight with the Keto diet?
Losing weight is one of the most common goals of a ketogenic diet. If you've started a ketogenic diet to lose weight, you may be wondering how quickly you're going to be able to get results.
Since everyone is different, it's hard to get an exact answer, but this article covers average weight loss rates for most people in keto, tips for losing weight effectively in keto, and how to avoid mistakes. the most common weight loss.

Weight Loss in Keto: Each Person is DifferentEach body is different, which means that the rate of weight loss varies among individuals. Your results with the ketogenic diet may depend on four main factors.
Your overall health

Are you overweight? What is your energy level? Do you have thyroid problems? Insulin resistance or other blood glucose problems? What is your metabolic state?
Your overall health determines how quickly you will lose weight. For example, if you have hormonal or metabolic problems, the process may take longer than expected. And it doesn't matter.

Your body composition
How much fat mass do you want to lose? What is your muscle mass level? What is your BMI (Body Mass Index)? If you have a lot of excess weight you will lose more weight faster at first.

Your daily habits

Your physical activity and eating habits can encourage or destroy your weight loss efforts. What do your meals look like? Do you eat healthy keto foods like coconut oil, avocado, TCM oil, or do you choose industrial foods like processed meats? Are you paying attention to hidden carbohydrates? Do you practice physical activity? The energy you spend each day and the way you eat directly affects how fat your body burns.

Your period of adaptation to lipids in the keto diet
Your body needs time to become adapted to lipids, and this time depends on your metabolism. For example, if you have always followed a standard Western diet, and your body has never used ketones, your adjustment period may be a little longer. You will lose weight when you are in ketosis.

The key to ketogenic diet is seriousness and regularity. This means eating healthy keto foods including healthy fats, vegetables, and quality meats. Do not see keto just as a diet, but as a metabolic change for the sake of your health.
Lay the foundation for successful weight lossBefore you start your weight loss journey, it's important to have the basics right.

Some people think that switching from a high-carb diet to a paleo or low-carb diet is enough to get into ketosis. But this is not often the case. It is important to be sure that you are using ketones instead of carbohydrates to get your energy. Otherwise, you will not lose weight.

Calculate your MacrosUse the method described in this article to calculate your macros. Having “target” nutritional numbers based on your metabolism will make it much easier for you to enter and stay in ketosis (and lose weight). It can be scary at first, but once you have a rough idea of ​​how many grams of carbohydrates, protein, and fat are in the foods you eat most often, it will become almost instinctive.

Give your body time to enter ketosisIt takes about 2 to 7 days to enter ketosis. It depends on your metabolic state and the state of your body. Do not skip this step if you want to avoid "keto flu" or other side effects.

Test your ketonesTesting your ketone levels is the best way to find out if you are in ketosis or not. The most accurate tool is the ketone meter. If your ketone level stays above 0.5 mol / L you are in ketosis. A more economical method is to use urine strips or a Ketone meter.

Eat a “healthy” ketogenic dietThe quality of the food matters, not just the macros. Sure you can stay in ketosis by eating only slices of industrial cheese and ham, but it won't feed you in the best way. Focus on the quality of keto foods like avocado oil, green vegetables, wild fish, and grass-fed beef.

You will lose pounds faster if you do more sports. Keep in mind that you don't have to go to the gym 6 times a week or jog every morning. Just be more active in your daily life.
For example, take a 2-minute break from your office chair every hour, take the stairs instead of the elevator, walk to do your shopping if possible, buy/build a standing desk, answer the phone while standing. These little efforts burn a lot of calories at the end of the day.

Average weight loss in ketoAs you already know, not everyone loses weight at the same rate. However, below, I give you an overview of what most people lose in weight by following the ketogenic diet. Can you lose weight quickly with the keto diet?
First week: Rapid weight loss due to water loss (900 grams - 4.5 kilos)

n the first week, many people lose weight quickly, between 900 grams and just over 4 pounds. This is because when you lower your carbohydrate intake, your body releases a lot of water.

Why?Carbohydrates need water to stay in your body. When your body doesn’t use glucose immediately, it keeps it as glycogen in your muscles, and glycogen binds to water molecules. Each gram of glycogen is stored with 2 to 3 grams of water.

When you switch to a keto diet, your body will burn all the glycogen stores before using the lipids. Once it runs out of glycogen, the water that was needed to store it is eliminated. This is why you lose a lot in the first week of keto.
While this is not fat loss, it is a sign that your body is heading for ketosis: the "fat burner" mode. This rapid loss of water also leads to dehydration and constipation, so drink more water than necessary.

During this first week, you can lose weight quickly thanks to the keto diet.
Short and medium-term: More constant weight loss (500g to 1 kg per week)

After a week or two, you will lose weight a little slower and more steadily. This is also the period during which your body will become fat-adapted, that you will burn fat instead of burning carbohydrates, which means that you will lose fat.
Reasonable weight loss is around 500 grams to 1 kg per week during this period.

Here's what scientific studies say about keto weight loss:One study found that obese patients lost 13 kg after two months on the ketogenic diet, and that 90% of patients lost more than 10% of their original weight at the end of the study. It's 3 kg of fat lost per week.

Another study found that obese patients who weighed about 100 kg lost 10 kg after 8 weeks. They lost 2 kg in the 15th week and another 3 kg in week 24. In all, they lost 15 kg in 6 months.
Obese volunteers with type 2 diabetes who weighed 108 kg lost 11 kg in 24 weeks.

Weight loss depends on how long you have been on a keto, how much weight you need to lose, and your general health. In general, people lose the most fat during the first 2 to 3 months of the ketogenic diet, although you can continue to lose weight as long as you follow the diet.

During this second week, you can still lose weight quickly with the keto diet, but at a slower pace.

Long term: Slower weight loss
The closer you get to your weight loss goal, the more this weight loss slows down. When your mass decreases, your total daily caloric needs also decrease. So even if you keep creating a calorie deficit to lose weight, it will make a smaller difference.
In some weeks, you will feel like you are losing nothing, and then when you weigh yourself a week or two later, you will have lost 2 to 3 kg. The key is to stick to it and not be discouraged. Just make sure you're in ketosis, and let your body do the rest.
The keto diet is effective for rapid and lasting weight loss. You will have the best results if you stick to it for several months, and you will not regain that weight if you stick to it in the long run.

The more time passes, the less you lose weight in relative terms, thanks to the keto diet.
The most common mistakes in a keto diet, when it comes to losing weight faster

If you feel that you have reached a plateau in your weight loss after adopting the ketogenic diet for several months, your eating habits could slow your progress. Below are some of the common mistakes made with a weight loss goal, and what you can do to improve it.

Mistake number 1: Not being in ketosisIt may seem obvious, but it is very easy to leave ketosis without realizing it. This is why keeping track of your ketone levels is crucial. One of the main reasons why people don't get results with the ketogenic diet is because they're not in ketosis.

What has to be done:
Track your ketone levels
Reduce your carbohydrate intake.
Increase your fat intake. Each of your meals should be rich in good fats.

Mistake number 2: Ignoring hidden carbsSome of the foods you eat are higher in carbohydrates than you might think. These hidden carbohydrates can get you out of your daily carbohydrate zone and significantly reduce your weight loss efforts.

What has to be done:Stop industrial food. They often contain a lot of hidden carbohydrates, even those said to be “healthy. Replace them with whole foods instead.

Eliminate artificial sweeteners. They can increase your insulin levels and stop your ketosis. In addition, they contain many ingredients dangerous to your health. If you need to use a sweetener, take stevia for example.

Mistake number 3: consuming too many caloriesWhile it is more difficult to overeat on a keto diet, it is possible to eat more calories than necessary. If you do not remain in a calorie deficit, you will not lose weight.

Here's what to do:Count your calories. If you don't notice significant results after a few weeks, calculate your macros using this method:

How to calculate your macros

1. First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.

1. Next, determine your ideal ratio. ...

1. Then, multiply your total daily calories by your percentages.

1. Finally, divide your calorie amounts by its calorie-per-gram number.

Eat less nuts. Although some nuts are keto, they are also high in calories and some contain more carbohydrates than others. Especially since it is very easy to overeat.
Try intermittent fasting. It can help you lose weight faster.
Eat enough. Too little food can damage your metabolism, and do you more harm than good.

People who have tried many diets in the past, and who have experienced the “yo-yo” effect, should let their bodies rest for a while.

Don't ignore other signs of progress
When you're on a ketogenic diet, it's important to look beyond weight loss: even if you have a lot of pounds to lose. While you absolutely want to lose weight fast with the keto diet, your goal should be your overall health, so reward yourself when you see the following benefits:

Healthier hair, skin and nails
More mental clarity
Less cravings
More energy throughout the day
Less inflammation
Prevention of chronic diseases

While losing weight is a good indicator of your success, keep in mind that it's just a number on a scale. Many people notice evolution more in the mirror than on the scale.
The expected weight loss in a keto diet

The ketogenic diet can help you lose weight and improve your overall health, so stick with it. The speed at which you will lose weight depends on your overall health and your initial weight, as well as your state of ketosis. Generally, people lose the most weight during the first two weeks of the keto diet, and then this weight loss stabilizes over the long term.

Track what you eat, stay in your macros, and test your ketone levels regularly to make sure you're staying in ketosis. Most importantly, give your body time to adjust to your dietary changes. Soon, the results you hope for will appear.
P.S. Take a look at our 8 weeks custom keto Meal Plan. It contains all the tools, information, and recipes you need to succeed.
+ The recipes are optimized for energy boost and weight loss to feel great!

Please tell us in the comments how many pounds did you lose from the beginning of the Keto diet.