Weight loss is one of the reasons why many people often choose to follow the keto diet and place their bodies in a state of ketosis.
Of course, with many drastic lifestyle changes, people generally discover that the benefits of following the keto diet go much broader, from increased mental clarity, to a decrease in other health issues, as well as feeling much more energetic and vital.
However, weight loss is still one of the most impactful results that people see from keto. How much and how fast depends on a number of factors that we’ll explore, as well as the science behind it (in normal English, we promise!) and tips to increase your weight loss while following the diet.
Accepting our differences
Let’s start this by saying that everybody and every body is different. It feels obvious but it does need to be stated. Comparison checks can sometimes be a healthy motivator, but too often they can be unhealthy and uncaring on your body.
Our approach is to look at the facts related to your body – whether you are carrying excess weight, if you have hormonal imbalances or metabolic issues, or if you experience high amounts of stress or a lack of sleep.
All of these things have been proven to affect weight loss, for instance, if you carry excess weight it will likely drop off quickly at first, whereas imbalances in your lifestyle will make things more difficult. Don’t let these stop you from following the keto diet, it’s not that the weight won’t drop off, it’s just that it might be a little slower than the average we’re just about to talk about.
Average weight loss
There’s no set formula for the average amount of weight someone will lose, but you can generally expect to lose around 3 to 10 pounds in the first week. While this sounds like a huge amount, it’s actually just your body getting into a state of ketosis, so it’s not all fat loss, it’s things like water weight and other causes of bloating.
Carbohydrates are the culprit here so, while you won’t see heaps of fat reduction in the first couple of weeks, you should look at the de-bloat and overall loss in weight as your body’s way of getting into the fat burning mode.
After the first couple of weeks, you’ll find that weight loss slows and this is a really good thing. The keto diet is all about balance, lifestyle change and letting your body reach a healthy equilibrium.
For most people, this is generally around 1-2 pounds per week, in keeping with what many health professionals recommend as a healthy weight loss. Again, if you were carrying excess weight at the start of your keto journey, it could well be more than that.
You should also find that as your weight decreases on the scale, the amount that you lose each week also decreases. Again, this is normal and largely due to the fact that your body’s caloric needs decrease as you get smaller.
The key to keto is to look at the big picture and not get despondent week to week.
Sometimes you’ll ride a 5-pound weight loss high, whereas other times your body will decide to just plateau for a week or two while it catches up to its new size.
The science behind it all
One of the factors affecting the modern Western diet is a total imbalance of blood sugars and insulin levels. We can see this statistically in the increasing number of people who develop prediabetes and Type-2 diabetes.
However, these imbalances exist in people whose blood sugar has not gone to these extremes yet. The Western diet is so high in carbohydrates, and particularly hidden sugars, that many people who believe they are eating a fairly balanced diet will actually have large blood sugar imbalances.
The ketogenic diet restores the balance in your body by entering into a metabolic state where carbohydrates are just about at zero in your body that your body starts to oxidize fat. This is because your body’s tissues need energy to function and they find it easiest to source glucose (carbohydrates) for fuel.
As a very simple way of looking at it, when you enter a state of ketosis, your body is extremely low in glucose, and your body’s tissues therefore start to use body fat for fuel. This is what makes the keto diet the ideal type of weight loss for many people as, when you get your body into a state of ketosis, it is targeted fat loss, rather than simply ongoing fluctuations in water weight and muscle.
Your body is incredibly complex and our current Western diet does very little to ensure that the right nutrient balance exists to make everything function as efficiently as possible. The keto diet helps to restore this by encouraging your body to use up its unnecessary fat stores and help you lose weight.
The amount of weight you lose depends on a variety of factors, from how much you weighed in the first place, to how much you exercise, and any imbalances in your body.
The key with keto is to track your own progress, not the progress of others, and give your body a chance to enter a state of ketosis and fat loss, but also a chance to plateau at times as well.
Following our tips to increase weight loss is a handy resource – employing them will help you make a positive change in your whole life, from mental clarity, to more energy, and, of course, that fat burn that we’re all after.