Weight loss in ketogenic diet is different than other diets, it can reach up to 30 pounds in less than 2 months. Find out the expected weight loss rate when you follow a standard ketogenic diet.
Keto diet is the most talked about diet since 2013! It wasn’t discovered in this millennium actually it has been used 500 years BC! (find more about its origin and history in this article).
Ketodiet is a very low carbs diet, unlike Atkins that depends mainly on proteins, keto diet solely depends on fatty food! Yes, where more than 70% of your food intake comes from fats, 20% from protein and less than 10% from carbs!
This equation is essential as the more fats you consume, in comparison to your carbs, the more likely your body enters a state called ketosis!
What is the mechanism of ketogenic diet?
In ketogenic diet, your daily caloric intake depends mainly on fats! And you don’t add carbohydrates to your diet (only the carbs already present in the other food sources).
This forces your body to replace its usual fuel from glucose and find other energy sources, so it turns its metabolism towards fatty acids that breakdown and produce ketone bodies. They are produced in the liver and give energy to all body cells especially the brain!
Ketosis or the ketonic state is the metabolic state where your body produces high levels of ketone bodies ( as a byproduct of fatty acids breakdown) that may have a good effect on our metabolism as it allows your body to use up all its excess fat, feel less hungry by the day, increased insulin sensitivity and much more.
Weight loss in ketogenic diet:
There is no doubt that there is strong supportive evidence that the use of ketogenic diets in weight-loss therapy is effective. Many studies have proven the positive effect ketogenic diet has on our metabolism and how it helps speed up weight loss process by using up the excess fat in our body once our body enters the ketonic state. But how many pounds do I expect to lose following a keto diet?
What is the average weight loss rate in keto diet?
We are not robots! This means each one loses weight at a different rate than the other. Weight loss rate depends on your gender, your initial weight, your BMI, your activity level, your body fat percentage and much more. The expected weight loss rate varies from week to week! But usually when on keto diet you lose weight as follows:
First week: Immediate weight loss:
Before hitting ketosis, your weight loss in this stage is mainly water and may reach up to 10 pounds loss! While this isn’t fat loss at all, it is a good sign that your body is transitioning into ketosis (the fat burning mode). but take care this rapid weight loss may lead to dehydration, so make sure to drink enough water to overcome its complications like constipation and loss of focus.
Second to 24th week! Short- and medium-term weight loss:
In this stage, your body has hit the ketonic state and is now fat adapted to burn its calories from fat not carbs! So, you start losing weight in a slow but steady manner. you can lose 1-2 pounds a week (which is better than other diets where you may lose less than half a pound and still consider it an achievement).
Studies have confirmed that obese patients lost around 13 kg (30 pounds) after only 2 months of keto diet, and a significant number of patients lost more than 10% of their excess body weight by the end of the 3rd month of keto diet. Their weight loss was pure fat as their lean mass percentage was unaffected. This mean that the pounds lost every week was of pure fat.
More than 6 months on Ketodiet: Long-Term Weight Loss
By now you are practically a hero! You have been fully committed to Ketodiet and you are very close to your target weight! In this stage you may hit a plateau phase! Where you don’t feel your weight loss anymore! This means you need to decrease your caloric intake even more! In a month or so you will destroy the stubborn extra pounds and reach your ideal weight! Just remain motivated, don’t get discouraged and definitely trust yourself!
What if I am not losing weight as expected?
This rate is not written in stone, which means some may experience faster rates of weight loss, and others may not feel the effect as fast as other keto-followers.
Some may not be experience fast weight loss due to physiological reasons while others because they are not following the diet correctly, and committing some common mistakes like:
- Missing on ketosis:
In order to totally benefit from ketogenic diet, you must hit and remain in the ketonic state! You know you are in ketosis by these important signs (find them here). If you are not aware of the common signs of being on a ketonic state, you will exit the state and stop seeing results.
How can you stay on track?
- Always test ketone levels in your body using lab tests, breath analyzer or urine strips. (find them here)
- Make sure you are not eating too much carbs or proteins. Always calculate hidden carbs in your meals. Avoid processed food altogether. Don’t use artificial sweeteners and use stevia instead.
- Eat heavier healthy fatty meals to hit ketosis. Avoid fast food that is rich in bad trans-fat.
- Bloating and constipation:
Sometime hitting a plateau is because you are not excreting excess fat properly. You are constipated and bloated, this may be due to the excess dairy products in your meals. You could develop a certain intolerance to the full fat component in the dairy product. In this case add more fibers to your diet and stick to pasture fed dairy products.
- Too much calories:
This is unlikely, as you feel full from your high fat meals, but you may still over eat due to some psychological reasons (like PMSing or others). In this case, try calculating your calories and cut down on the nuts (they are easy to nibble on and are of high caloric content).
- Yo-Yo dieting:
Many who have followed ketogenic diet must have tried other weight loss programs in the past, this Yo-Yo dieting where you lose weight too fast and gain it too fast may damage your basal metabolism, making losing extra weight, a job that needs extra effort and more time!
At some point, you may not feel the weight loss, but you may feel other signs!
These signs of progress include:
- Glowing skin
- No more brittle nails.
- Better mental clarity and enhanced concentration
- Less cravings
- More energetic throughout the day
- Anti-inflammatory effects.
- Better insulin sensitivity.
- Lower blood pressure
- Lower levels of bad cholesterol.
It is not only about the number on the scale, your overall health is much more important! Try working out and weight lifting while on keto, this means more fats loss and more muscle gains!
Ketogenic diet helps you achieve a healthier lifestyle and improves your health significantly. Many of its good signs depend directly on weight loss. But how many pounds do you lose following a keto diet? As we mentioned it depends on your initial weight, your BMI, your activity level, your body fat percentage and much more. Find out the expected weight loss rate and how to avoid hitting the plateau!
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