how much weight can you lose in a month on keto : 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 diet has been reported to help those who previously found
it difficult to lose weight and lose it fast, but how quickly can you 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 sceptical 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 a useful 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?
But, we could think about the common results that you may expect in the very first week, month and 90 days of being on the keto diet.
As we just mentioned, the typical weight loss folks find when they follow exactly the keto diet varies considerably from person to person. It goes without saying that a five-foot girl who simply gets 20lbs to lose will reduce the weight in a different speed than a six-foot person who has 150lbs to shed weight.
Keto weight loss results to expect after the first week
Diet using a caloric deficit and normal exercise regime, the majority of individuals can expect to lose one or two pounds every week, while people after a keto diet generally observe a fall of anywhere from two to ten lbs.
Even though this is amazing, you need to know that the majority of the weight is going to probably be water weight. Why? Because carbohydrates maintain water when they’re stored within the body.
Lets examine: Your body shops carbohydrates as glycogen, so for each gram of glycogen stored there’s approximately 3 g of saved water, in order to limit carb intake your body loses its own carbohydrate stores of glycogen in addition to the water stored with that.
That having been said, during your first week that your keto weight loss will mostly be water since your body is drained of its grocery shops.
Keto weight loss results to expect after a month
Four to five months to the diet, you’re going to be past feeling the early effects of the diet plan and ideally be settling in this new eating method. If you are adhering to the diet correctly, maybe not cheating too frequently (ideally not in all), your own body will knowingly be burning off fat for energy.
If possible, buy and utilize a scale that measures your body fat percentage and use this as a different manual along your trip. Why? While not 100 per cent true, scales that measure body fat percentage may offer you a much better idea about real fat loss instead of focusing on fat loss.
If you’re doing some excess action in any way, you might be building some extra muscle (which weighs more than fat) so that you can monitor your body fat per cent each week to prevent getting discouraged if you do not see the scale move considerably. (Taking photos regularly is just another fantastic way to observe changes in your own body which might not reflect on the scale)
Keto weight loss results to expect after 90 days
After 90 days of the keto diet, you will likely see some significant weight loss results. Those with substantial weight to lose could drop as much as 30lbs of fat in this time, though, of course, results vary.
HOW MUCH WEIGHT CAN I EXPECT TO LOSE ON KETO?
While results vary tremendously based upon your body and how well you adhere to the diet plan (and for how long), it’s sensible to anticipate that if you’re following the diet plan as directed you ought to observe a reduction of at 1 pound of fat each week.
After three weeks on the diet, we often see their outcomes slow (known as a weight loss plateau) because they get near their goal weight, and it is absolutely normal. Stick with the keto diet and you will finally find those last pounds simplicity off.
WHAT IS KETOSIS AND HOW DO YOU CALCULATE KETO MACROS?
Ketosis is the process the body enters when it is deprived of carbohydrate sources for energy, and it’s the state the keto diet will put your body into.
Ketosis occurs when your body runs out of glucose (carbohydrate stores) to use for fuel and starts to use fat stores instead. While this state could even happen on a long food-less flight across the country, the keto diet is all about entering this state for a prolonged period.
Achieving ketosis usually takes two to seven days, depending on how much glucose your body has stored when you start the keto diet.
WHAT’S IT LIKE TO BE IN KETOSIS?
So how do you know when you’re in ketosis? Well, during the first few days of the diet, your body will be in a phase called fat-adaptation, which is where your body starts to produce ketones instead of glucose for fuel.
This is a learning phase for your body, and some people may feel a little under the weather for a few days, some don’t feel any symptoms at all, and (although not common) some have reported experiencing symptoms for up to a month. Some symptoms reported are:
- Brain fog and confusion
- Mood swings and irritability
- Muscle cramps and/or DOMS (delayed onset muscle soreness)
- Sugar/carb cravings
- Heart palpitations
Following the adaptation stage, most folks in ketosis report feeling energized, such as their energy levels are somewhat more throughout the day. They still do not crave sugar or carb-heavy foods. They feel much better able to concentrate and needless to say, they view weight reduction.
If you genuinely need to be sure that you’re in ketosis, you may assess your ketone levels within your system by performing a breath, blood, or urine test. The most precise way to check is using a blood sugar meter to test for ketones, but it could be costly.
These signs should not last long and should not be acute. Listen to your own body and do not push yourself to be sensible and thus don’t begin keto and opt to start preparing for a marathon around precisely the same day. Bear in mind that you’re not a system, and you might want to take it effortless for the first couple of weeks of the keto diet.
5 TOP KETO WEIGHT LOSS MISTAKES
NOT IN KETOSISAs mentioned in the section above on how to get into ketosis, it’s not easy, and a common mistake is merely thinking you are in ketosis when you aren’t. How can this happen, and what can you do about it? The likely cause is your eating too many carbohydrates, maybe unknowingly.
The best way to be sure is to test your ketone levels (as explained above) or follow your macro guide and track religiously.
- NOT EATING ENOUGH
It’s important to remember that the keto diet is not fasting, and if you feel that way, you likely aren’t doing it correctly. If you are used to eating a diet high in carbs, you may struggle to make the mental shift to a diet high in fats and protein. Don’t only decide not to eat, and if you are travelling, always make sure you have keto-friendly snacks with you. (Such as our keto mini cookies.)
Also, make sure you know exactly how much you should be eating by using a calculator like the one above, and of course, listen to your body. Our calculator is as accurate as possible, but if you feel weak and hungry, then it’s time to eat something keto-friendly.
- EATING TOO MANY CARBS
Beware everything carb-heavy, but focus on the yummy foods you can eat instead of those you can’t! The mental shift away from a carbohydrate-centred diet can be difficult at first, but do what you can to stick to keto-friendly foods. Always make sure you have keto-friendly snacks on hand, and if you can, try to keep your home free of some of your old carb-loaded favourites while focusing on your new keto-friendly choices!
- EATING TOO MUCH PROTEIN
If you want to see the maximum keto weight loss results, it’s best to stick with your macro guide. While protein is a necessary macronutrient, if you overeat, you may risk sabotaging your efforts. Track all the food you eat and be aware of where you’re a little too lax with your macros. While overeating protein won’t be like eating too many carbs, it still offers your body an alternative energy source.
- AN UNKNOWN INTOLERANCE
Food intolerances can vary widely. A typical keto-diet includes dairy, and if you have a dairy intolerance, it could mean that adhering to a keto diet might add a little more challenge. Typically symptoms of dairy intolerance include feeling bloated and uncomfortable after each meal, or some even find themselves regularly running to the bathroom. Less often, dairy intolerance isn’t visible, and it merely raises your insulin levels, possibly pushing you out of ketosis. If you are concerned that this is you, test your ketone levels and switch to higher fat content quality dairy products and see if that helps.
The keto diet has been seen to have significant effects on our waistlines and other aspects of our health, so it’s well worth sticking with the diet to achieve the results you’re looking for. The success of keto weight loss initially lies in tracking your macros, weight, and ketones regularly. While it may seem overwhelming at first, keto diet advocates report that it becomes easy and routine over time and that feeling great and achieving long term weight loss are the biggest motivators there are!