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.
Figure Out Your Keto Macros
Use the keto calculator to get your personal keto macros. Having a nutritional target based on your body composition will make it a lot easier to enter and remain in ketosis (and lose weight). It might seem like a lot of work to track your macros, but once you get an idea of how many grams of carbs, proteins, and fats are in the foods you eat most often, it will start to become second nature.
You’ve seen the headlines. Here’s How I Lost 50 Pounds on the Keto Diet! I Tried Keto for 30 Days and Here’s What Happened! I Almost Gave Up Trying to Lose Weight — and Then I Found Keto!
Success stories, especially when it comes to weight loss, are the thinspiration of the lifestyle blogosphere. Bonus points if they include before-and-after photos that may or may not be photoshopped.
But there’s just one problem with these testimonials: Each of them dictates one person’s journey through keto. And they might not even tell readers the whole story.
It’s possible to lose weight while following the keto diet. But the numbers may not be the same for everyone.
How much weight can you actually lose on the keto diet? The short and vague answer is: it depends. How long you remain on the diet, your end goals, and whether or not you experience side effects can make all the difference.
How long can you stay on the keto diet?
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.
In reality, most people who try the diet to lose weight without a medical reason won’t keep up with it that long. Why? Because it’s not an easy diet to follow. You’re extremely limited in terms of what you can eat in a day, and if you aren’t willing to get creative with your food choices, you might get really bored, really fast.
Those who claim they lost massive amounts of weight quickly while on the keto diet probably weren’t exaggerating. But what they might have failed to mention was whether or not they were able to keep up that pace of weight loss — or maintain it after the fact.
As with any diet, you might appear to lose a lot of weight in the beginning. But it will most likely slow down. And that’s typically when dieters get frustrated and quit.
How much weight can you lose in 1 month?
Even one month is a long time to sustain a diet like this, so let’s stick with a 30-day average for the rest of the article. Medically, professionals usually recommend an average of one to two pounds of weight loss per week when losing weight the “traditional” way. Is the keto diet any different?
At first — within the first several weeks — you’ll lose mostly water weight due to a decrease in calories. This will come off quickly, allowing you to drop 10 pounds or more, in total, in 30 days or less.
But what happens after that depends on whether or not you stick to the low-carb, high-fat life. Will you exercise while you’re doing it, or do you subscribe to the belief that you don’t have to because keto will do all the work for you? Will you experience side effects that make the diet unsustainable for you?
There’s no way to predict how much or how quickly you can shed pounds. But if keto ends up being a diet you can willingly and safely stick to, and it works for you, then it may be worth your time.
If you’re going to try keto to lose weight, know the facts before you come up with a plan. This isn’t a diet that’s magically going to make you 30 pounds lighter and keep you there. And just because it worked for one person doesn’t mean it will work for you.
There’s no harm in trying — usually. But be realistic about the possible results.