How Long Does it Take to Start Losing Weight on Keto?
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The most dramatic period of weight loss on the ketogenic diet is the first month. This has to do with your body’s biology. Your body stores glucose, which is found in the food you eat.
Carbohydrates are transformed into glucose, stored in water in your cells, and used as needed by your body for fuel. When you limit your carb intake, before your body goes into ketosis, first all these glucose stores, and the water that holds them, are burned by your body as fuel. This results in a dramatic initial weight loss that is primarily the loss of water weight.
Additional fat burning in ketosis accounts for more weight loss in the first period of the diet. Many people report a 15 pound weight loss within the first month. After that, 1-2 pounds per week is expected for the next 3 months. And after that, you can sustain your weight loss by sticking to the keto diet, with a minimal additional loss.
Many factors will affect your weight loss on the keto diet.
Related Article: How Much Protein Will Kick Me Out of Ketosis?
It is possible to keep a completely ketogenic diet, but not necessarily a healthy one. A clean, fresh keto diet will facilitate weight loss by nursing your body’s systems.
Whenever possible, choose fresh, natural ingredients, like organic proteins, fresh (keto frienHow Long Does it Take to Start Losing Weight on Ketodly) vegetables, and unsaturated oils from fat sources like coconut, olive oil, and avocado.
If you clog your system with processed meats and cheeses, your weight loss may be slowed, as your systems will function more sluggishly, and a lack of vitamins and minerals can also slow things down.
Fortunately, there are so many good options for a keto diet that is fresh, healthy, and varied.
Your Starting Weight
Generally speaking, the more overweight you begin a diet, the quicker the pounds will come off. At least, at first. As you approach your ideal weight, losing will become more difficult and weight loss will happen slowly.
So if you have a relatively small amount of weight to lose, don’t get discouraged. Slow, steady weight loss is preferable to a quick dump, both for your body’s health, and, to increase the likelihood of keeping the weight off.
The more you move, the more you will lose. Exercise not only burns calories, it also increases your metabolism so that you burn calories more efficiently.
Increase your steps by walking, and taking steps, as a regular part of your day to day life. Brisk walks, stretching and strengthening like Pilates and Yoga, and even weight lifting, can all help get your into shape, so that muscles replace fat as you diet.
There is no doubt that daily exercise will jump start your weight loss program, helping you to lose weight faster.
How Keto is Your Keto?
Another, important factor in your weight loss on a keto diet will simply be your accuracy. Figure out your macros using an online calculator which takes into account your age, weight, level of activity, and how much weight you want to lose.
Macros are basically the correct amounts of fat, protein, and carbs in your diet, for you. Eating too many calories can slow down your weight loss, even on a keto diet. Likewise undereating, which can leave your system weak and lacking resilience.
Eating too much or too little fat, protein, and especially carbs can interfere with ketosis, and it is possible to even gain weight on a keto diet if the balance is off.
Like most things, practice makes perfect. After a few months of following a keto diet, continue to pay close attention to your macros in order to keep a proper balance for ketosis. Monitor yourself regularly to make sure that balance is working.
All of this will make it much easier for you to get the proper intake of these elements in your diet. But you will need to make the initial investment in knowing the proper diet for your body in order to get there. Taking the time and energy to do this right is essential for your success with the keto diet.
A Word on Dairy
Not everyone does well on dairy. Even if you are not lactose intolerant or allergic to dairy, it may cause metabolic, or inflammatory effects that can interfere with weight loss.
As a rule, fermented products are easier to digest, and goat milk is much closer to human milk than cow milk. So if you do have issues with dairy, goat products might be much easier for your digestion than cow’s milk.
And last, whenever possible, buy organic dairy products, to reduce antibiotic levels in your dairy products. When you do eat dairy, make sure to monitor your ketosis blood levels to see if eating dairy products is negatively affecting your body’s physiological processes.
Other Reasons You Might Not Be Losing on a Keto Diet
- Too Many Calories. Even on a keto diet, you need to count calories to make sure you are taking in fewer calories than you are using. There is a common misconception that you can eat as much as you want on a keto diet. However, the same principle of dieting applies to all diets: whatever you don’t burn turns to weight.
So you will have to keep track of your macronutrients to make sure your keto diet leads to the weight loss you seek.
- Drinking alcohol can lead to weight gain. Most alcohol turns to sugar, and therefore glucose, in your body, so it can disrupt ketosis and lead to weight gain.
If you must drink, wine is your best option for lower carb alcohol.
- Stress can affect weight loss and metabolism, as can sleep disruptions. And, as most of us are aware, these often go hand in hand.
Getting plenty of sleep, and dealing with stress through meditation, relaxation, massage, therapy, and other forms of self care can help your weight loss program to succeed.