How Fast Can You Lose Weight On Ketogenic Diet – So you’ve decided you want to give the keto diet a try. You’ve figured out your macros and are now ready to embark on your weight loss journey, but you’re not sure what to expect from it. If this sounds like you, don’t worry!
In this article, we’ll give you a preview of the typical keto weight loss schedule and what to expect.
How Fast Can You Lose Weight On Ketogenic Diet
We’ll give you a clear (and realistic) overview of the stages you’re likely to go through and the average fat loss rate most people will experience so you can set your expectations right to avoid disappointment or frustration.
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In the first few days after you start following a ketogenic diet (by limiting your net carb intake to 20g/day and consuming enough fat and protein), your body will use the glycogen stored in your liver and muscles as its primary fuel source.
When glycogen is depleted, your body will have to switch to burning fat as a primary fuel (instead of glucose), which means you enter a state called nutritional ketosis.
Depending on your previous diet and how dependent on carbohydrates you were, this can be a huge change for your body, and it will take some time to get used to.
Once ketosis is achieved, many people experience something called the keto flu – a transitional flu-like condition where you may have one or more of the following symptoms:
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To alleviate these, make sure you are getting enough electrolytes (sodium, potassium and magnesium) and that you are well hydrated. You may want to skip the high-intensity workouts for a couple of days to give yourself some rest. Also, make sure you get enough sleep.
Electrolytes help ensure your body maintains proper water levels. This can help prevent dehydration. Electrolytes have also been shown to help support energy levels (1). This can help you overcome the fatigue you feel when switching to a keto diet.
Electrolyte deficiencies have been shown to cause confusion, which can make it difficult to concentrate. Dehydration can also be the cause of your headaches after switching to keto. Supplementing with electrolytes can help keep you sharp and reduce headaches if you find that your transition to a high-fat diet is making you feel less than ideal.
During the adaptation phase, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of it will be water weight, since every gram of glycogen is bound to at least 3 grams of water, and you will quickly deplete your glycogen stores (2).
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It’s still a very fun and encouraging way to start your journey, and if you stick with the keto diet, steady weight loss will follow.
Once you achieve ketosis, your body will need some time to adjust to using fat as your primary fuel source.
Although the initial symptoms of keto flu will likely subside after a couple of days, you may experience some lingering insomnia and decreased athletic performance.
You’ll likely feel less hungry than usual, since fat and protein are more satiating than carbohydrates, and your energy will likely increase as your blood sugar and insulin levels stabilize.
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To help your body adapt, you should be especially careful with your net carb intake during the adaptation phase. Keep it under 20 grams per day, as you want to maintain constant ketosis.
Cheating can be counterproductive or even harmful while your body is still adjusting to the dietary and metabolic changes, and can provoke cravings and weight regain.
If you maintain a calorie deficit, you will now begin to lose fat. To achieve a constant and stable weight loss, you need to watch your calories, which will generally be much easier, due to reduced hunger.
Depending on your calorie deficit, the weight loss you can expect can be around 1 to 2 pounds per week. Some weeks may be a little longer.
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People who have more body fat to lose usually see faster weight loss, while people who are already relatively lean may struggle to shed those last few pounds.
Once your body adjusts to using fat as its primary fuel source, you will likely notice improved energy and stamina, and the side effects from the adaptation phase will now subside completely.
Now that you are fat adapted, you can be a little more flexible with the amount of net carbs you consume. You may even want to experiment to see where your limit is (each person’s carb tolerance depends on their metabolism and activity level).
You still need to proceed with caution and track your macros, but you may find that you feel better with a little more than 20g of net carbs per day. Some people can eat up to 30 or 35 net carbs per day and still remain in ketosis.
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You can practice increasing your carbs once a week or once a month, depending on your body and goals when you are fat adapted.
The rate of weight loss you can expect once you’re fat-adapted: Depending on your calorie deficit and activity level, it’s realistic to maintain a steady weight loss of 1 to 2 pounds per week.
Again, people who have very little to lose (and are close to their goal weight) may struggle much more, and women may see fluctuations depending on what phase of their menstrual cycle they are in.
Taking ketogenic supplements like MCT Oils can help with your keto progress, give you more energy, improve weight loss, and can even help you break through plateaus.
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If you exercise, you will add some muscle weight, so the changes on the scale may not be as drastic.
To track all the changes your body is going through, it’s a good idea to take your measurements and pictures every two weeks. These will help you see your progress in the long term and can be very encouraging when you are struggling and feeling less motivated.
Weight loss is not linear. You will most likely see frequent fluctuations and plateaus, depending on your hormones, level of hydration and exercise routine. For that reason, it’s a good idea to weigh yourself every other day or every week (instead of every day).
If you weigh yourself every day, don’t obsess over the number, but always remember to look at the big picture. Don’t sabotage your progress just because the number you expect to see on the scale doesn’t show up.
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Keep doing keto consistently and you will eventually reach your weight loss goal, just like these amazing weight loss success stories we’ve received from our community.
This depends on your circumstances – if you’re bigger, you may lose more at first (for example, 2 to 3 pounds a week), and it may be perfectly safe for you. If you’re almost at your goal weight, you can’t realistically expect to lose 2kg a week every week.
People who are overweight can lose more weight without harming their health and without putting their bodies under excessive stress. People who are already very lean will need to be much more diligent with their macros in order for the scale to move.
But regardless of your starting weight, weight loss is rarely as fast as we’d like it to be. Let’s get this straight – if you expect to lose 20 pounds of fat in four weeks, you need to change your expectations.
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There is no sustainable and healthy way to lose extreme amounts of fat quickly – you would need a very aggressive deficit and some of the weight you would lose would be lean mass, which you definitely don’t want.
It’s not that your body will go into some sort of “starvation mode” – this theory has been largely disproven – but instead you’d simply be putting it under a lot of stress (hormonal stress included) and will end up extremely tired and ravenous hungry. So even if you lose a lot of weight at once, it will be very difficult to keep it off afterwards.
Instead, choose a sustainable deficit that you can stick to, and be consistent with it – this will yield much better results. Generally speaking, a deficit of 15% to 25% of your total energy needs shouldn’t be too difficult to maintain. And remember – to be successful, you need to track everything. This includes alcoholic beverages and cheat meals.
To achieve steady and sustainable weight loss, you need to be in a calorie deficit and track your macros and calories faithfully. To stay in ketosis, you need to watch out for hidden carbs that can sabotage you. You also need to limit your net carbs to 20-25 grams per day or less, especially during the adaptation phase.
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It’s necessary to weigh everything you eat (and not just your eyeballs) and log it into a calorie-counting app, journal, or website to make sure you’re not miscounting. This is especially true if you are a beginner and have no experience with the nutritional values of foods.
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