The average monthly weight loss on keto is about four to ten pounds (one to two lbs a week which is considered safe). If you can, purchase and use a scale that measures your body fat percentage and use that as another guide along your journey.
Weight loss is one of the most common goals of the ketogenic diet. If you’re using keto to drop pounds, you’re probably wondering how quickly you can expect to see keto diet results.
Since everyone is different, it’s hard to get an exact answer, but this article will cover the average weight loss rate for most keto dieters, tips for successfully losing weight on keto, and how to avoid common weight loss mistakes.
Weight Loss on Keto: Everyone Is Different
Everyone’s body is different, which means the weight loss rate for each person is different too. Your individual keto diet results can vary depending on four main factors.
Your Health Situation
Are you overweight? What’s your energy level? Do you have thyroid problems? Do you have insulin resistance or other blood sugar issues? What is your metabolic state?
Your overall health determines how fast you lose weight. For instance, if you have any hormonal or metabolic issues, the process might be slower than expected. That’s OK.
Your Body Composition
How much body fat do you have to lose? What’s your muscle mass? What’s your BMI (body weight to height ratio)? If you have a lot of excess weight you’ll likely experience more and faster weight loss in the beginning.
Your Daily Habits
Your exercise and eating habits make or break your weight loss efforts. What does your keto meal plan look like? Are you eating clean keto foods like coconut oil, avocado, and MCT oil, or do you choose high-fat junk foods like processed meats? Are you watching out for hidden carbs? Are you exercising? The energy you spend on a daily basis and your way of eating impact how efficiently your body burns fat.
Your Individual Fat Adaptation Period
Your body needs time to become fat-adapted, and the time it takes to get there depends on your metabolism. For instance, if you’re coming off a standard American diet (SAD), and your adult body has never run on ketones before, your adaptation period might take a little longer. You’ll lose weight when your body is in a state of ketosis.
The key to keto diet results is consistency. That means eating keto-friendly foods including healthy fats, veggies, and quality meats. Treat the keto diet as what it is — not simply a diet plan, but a lifestyle and metabolic shift in your health.
Set Yourself Up for Weight Loss Success
Before you embark on your keto weight loss journey, it’s important to get the basics right.
Some people think shifting from the high-carb standard American diet into a paleo or low-carb diet is enough to enter ketosis. But this isn’t always the case. It’s important to make sure you’re running on ketones instead of carbs. Otherwise, you’re not going to burn fat or lose weight.
The keto diet has strictly medical origins, and it may be able to help patients improve their health in clinical settings. But outside the supervision of a health professional, it’s not always a sustainable or safe weight loss method — especially in the long-term.
Experts haven’t decided on a universal time frame that works best for weight loss on keto, mostly because every individual reacts differently to it. Some people do it for a month and then move on. Others claim to have kept up the diet for years.