“Hey, you look thinner than the last time, what’s the secret?” You must’ve heard a very common reply to this question “ The keto diet”. Keto has been something that came and took over the world of diets due to its unlimited benefits and promising weight loss journey. Once you start doing keto, the next question that arises in your mind is how much weight can I lose on keto? Because after all, we need some definitive answers to believe in magic, right? Let’s see if keto offers any definitive answer to your such queries or do you have to find the answers yourself.
What is the keto diet?
Keto is the word derived from “ketogenesis” in which a person has to achieve the state of “ketosis” to lose weight. Keto requires you to go low on carbs and high on fats so that your body burns more fats during ketosis. The most popular type of keto diet requires you to consume 25-35% of protein, 60-75% of fat, and 5-10% of carbs in your daily diet.
Major factors that decide on the weight loss amount
Before looking at the amount of weight you can lose on keto, it’s imperative to know the factors that play a major role in weight loss whether on diet or not.
- Your body composition
- Your body weight
- Your physical activity routine
- Your age and gender
All of these factors should be kept in mind before starting the journey of the keto diet and expecting a significant weight loss.
How does keto help in weight loss?
Once you’ve looked at all the possible factors that play a major role in the weight loss journey and decided to give keto a shot, now you would like to know how exactly keto will help in weight loss? So, basically, keto restricts the number of macronutrients in your food including carbs, proteins, and fats. It tells you to go high on fats, moderate on proteins, and very low on carbs.
That might raise a question, like going high on fats? Aren’t fats bad for health? Not in this case. To achieve the state of ketosis, only healthy fats are to be consumed per day. Generally, our body burns carbs to provide energy, but during the state of ketosis, when there are no or very few carbs available, our body starts burning fats to function properly. That’s how the stored fat that had been causing weight gain for so long starts to burn and eventually the weight loss happens.
How much weight can you lose on keto?
There is no definite answer to it as everyone’s body, metabolism, and weight loss journey is different from others. But if you look at an ideal amount of weight loss during the first week of the keto diet, it is around 2-5 kgs. Most people observe drastic weight loss during the first two weeks as that phase is considered a transition phase in which our body loses its water weight due to the limit on carbs and we observe a sudden weight loss. During this period, people also suffer from headaches and nausea due to changes in diet and it is called “keto flu”.
However, as soon as you cross this phase, your body actually starts to burn fat and you’ll start losing actual pounds. You might not be able to catch the weight loss on the weighing scale but you’ll surely see the reduction in inches of your body. Studies claim that keto can help you lose 10 kgs or more in a month if followed strictly and consistently.
Any tips and tricks?
If you think weight loss can happen overnight, then you are living in a fool’s world. The only tip for weight loss is to stick to your keto, follow it strictly, add daily physical activity to your routine and be consistent. Following a diet for one day and then going back to unhealthy snacks the other day won’t help you out. Also, before starting keto, do consult your physician to check if you are fit to follow keto or not. Once you achieve your goal of weight loss, try going back to a healthy eating routine and skip the diet part.
Weight loss is a personal journey that is different for everyone even if all follow the same keto diet plan. But if you are ready to accept the ideal amount then you are expected to lose 2-3kgs in a week. However, our take is not to look at the numbers but look at your body and health state. If you feel more confident about your body, you feel healthy and happy, then the diet is working and weight loss is happening. It’s a time taking process but it will work, once you become patient and consistent about it.
I look up to fitness as a lifestyle and love to pen down about it. I have 2 years of experience in content writing and I am here to share my research and knowledge on health and fitness.