If you’re curious about the keto diet, then you’ve probably seen some of the amazing transformation stories from everyday people who have shed some serious pounds. This is a diet that has been reported to help those who previously found it difficult to lose weight and lose it fast, but how fast can you really lose weight on the keto diet? Is it safe? And what kind of keto diet results can you expect?
Read on to learn all you need to know about keto weight loss and how to lose weight fast on keto.
DOES KETO WEIGHT LOSS REALLY WORK?
A common question for those new to keto is, “does the keto diet really work?” It’s easy to be skeptical when there are so many success stories, but once you look at the science behind the diet and read a little further into the stories of these individuals you’ll see that yes, keto can be an effective tool for weight loss
Of course, as with any diet (or anything in life!), the results people have seen with the keto diet are individual to their circumstances. Everyone is different and until you start keto you won’t know how your body will react physically, or how easy you may find it to follow mentally. Some factors that can change how fast you see keto weight loss results are:
- Body composition (body fat percentage, height, weight, gender)
- Health conditions
- Metabolic rate (fast, slow)
- How active you are
- How “cleanly” you eat·
- How often you cheat
- How much energy you are able to maintain for daily activities
WHAT’S THE AVERAGE WEIGHT LOSS ON KETO?
As we just mentioned, the average weight loss people see when they follow the keto diet varies significantly from person to person. It goes without saying that a five-foot woman who only has 20lbs to lose will lose the weight at a different rate than a six-foot man who has 150lbs to lose.
However, we can consider the typical results you can expect in the first week, month and 90 days of being on the keto diet.
HOW LONG DOES IT TAKE TO LOSE WEIGHT ON KETO?
Keto weight loss results to expect after the first week
After your first week of following the keto diet, you will likely see a significant drop in weight. On a “normal” diet with a caloric deficit and regular exercise regime, most people can expect to lose one to two lbs a week, while those following a keto diet typically see a drop of anywhere from two to ten pounds.
While this is awesome, you should know that most of this weight will be water weight. Why? Because carbohydrates retain water when they are stored in the body. Lets review: Your body stores carbs as glycogen, for every gram of glycogen stored there is about three grams of stored water, so as you restrict carb intake your body loses its carb stores of glycogen plus the water stored with it.
That being said, during your first week your keto weight loss will largely be water as your body is depleted of its carbohydrate stores. Once you’ve burned through the glycogen stores your body will have to use your fat stores for energy.