Last Updated on 02/05/2021 by Joel
Looking to find out – how fast will I lose weight on keto? If so, check out this article which covers some important questions and some useful tips to help you avoid common mistakes!
The ketogenic diet is a very popular weight loss method that has been around for decades. It’s often used as an alternative to other diets, and it might be for you if the idea of eating fewer carbs sounds appealing.
The ketogenic diet does have some drawbacks, but there are also many benefits like increased energy and mental clarity!
A common question about the ketogenic diet is – how fast will I lose weight? The answer is a lot of this depends on the individual, but the average (and safest) amount is around 1-2 pounds per week.
In this article, we’ll talk about some facts and benefits of following a ketogenic diet before discussing what to expect in terms of weight loss.
Let’s dive in!
Benefits of Keto Dieting and How It Works
The ketogenic diet is a high fat, moderate protein, and low-carb diet. This means that it will require you to get most of your calories from sources like meat, cheese, whole dairy products (like milk), avocados, fish oils, or olive oil as well as low-carb vegetables.
It’s a lifestyle change that has a huge range of benefits, including the fact that you can eat delicious food and still lose weight.
The ketogenic diet is designed to put the body into a state of ketosis, which is where the body burns fat for fuel instead of carbs.
A keto meal plan can be a very effective way to lose weight and combat type II diabetes , metabolic syndrome, acne, insomnia or atrial fibrillation (just to name a few).
The body produces ketones when you eat very few carbs, which is what makes this type of diet so effective when it comes to weight loss.
But the ketogenic diet is far from easy, particularly for beginners, as it takes a lot of work to stay in ketosis.
If you aren’t careful, it’s easy to consume too many carbs unintentionally on this type of diet plan, which will then kick off the process that breaks down fat and turns it into glucose (aka sugar).
When this happens, your body will no longer be burning fat for fuel, but instead you’ll be using glucose. This will eventually lead to weight gain, and you’ll be right back where you started on your weight loss journey!
Therefore, I’d recommend anyone on the keto diet tracks their daily carb intake so that they can stay within a healthy range and continue to reach their fat loss goals safely over the long term.
Does Keto Dieting Have Any Drawbacks?
As you’ll gather from the previous section, there are many benefits of keto dieting, but it doesn’t come without its drawbacks.
When you’re on a ketogenic diet, your body is in a state of ketosis. This means that it’s burning stored body fat – but also muscle mass and water weight as well.
One way to combat this is by drinking more water (about four cups per day) or supplementing with electrolytes like sodium, potassium, magnesium, and calcium for optimal health benefits.
Another problem often experienced when following the keto lifestyle involves mood swings because of high blood sugar levels combined with carbohydrate withdrawal symptoms.
Keto flu is another side effect for those on the keto diet; this is where ketones are released into the bloodstream because of a lack of glucose. This causes headaches, dizziness, and nausea in some people.
The keto diet can be difficult for those with diabetes to manage as well, so it’s important to consult your doctor before starting this lifestyle change just in case there is any medical reason you shouldn’t do it.
Now that we know what potential problems may occur on the ketogenic diet, let’s talk about some common mistakes people make in terms of keto weight loss!
Common Keto Mistakes
If you’ve never done a low-carb keto diet before, you might be in a surprise when you start your first round. And if you don’t totally know what you’re doing, you could end up making one of many rookie mistakes that we’ll look into in this section.
First, there’s the fact that many people think that keto dieting is about eating nothing but meat. This couldn’t be further from the truth. Yes, you can end up eating a lot of it, but there’s also a handful of other things you can enjoy as well – including eggs, cheese, nuts, and many other common food items.
Second, people think that keto dieting is all about counting carbs and calories. Again, not the case – in fact, many keto dieters do not count calories or even carbs. It’s about listening to your body, eating when you’re hungry, and stopping when you’re full.
Third, just because something is labeled “low-carb” doesn’t mean it’ll work for a ketogenic lifestyle. Some packaged foods are low in carbohydrates but high in sugar alcohol, so you’ll need to bear this in mind, otherwise you may end up not getting the results you expected.
Finally, keto is not just a diet – it’s an eating lifestyle that encourages people to eat whole, real food, and to ditch processed foods.
Keto dieters typically lose weight because they’re eating low-carb but high nutrient dense meals that are easy for them to digest. They also don’t cut out entire food groups so their bodies can get all the micronutrients it needs while on a ketogenic lifestyle.
What Are The Best Foods To Eat To Lose Weight On Keto?
Contrary to popular belief, the keto diet isn’t as restrictive as some may lead you to believe – you can actually eat a wide range of delicious foods while keeping your carb intake low.
Some popular options include the likes of low-carb chicken, beef, and fish dishes. You can also eat eggs for breakfast with some bacon or avocado toast on the side.
You should always aim to include protein in every meal – this will help you feel fuller for longer so that you don’t end up snacking throughout the day.
Including a balanced range of vegetables is important as well, as this ensures you’re getting in those vital micronutrients.
Finally, a high-quality MCT oil is a great addition to any keto diet, as it helps you to reach ketosis quicker by boosting your fat intake.
Final Thoughts – How Fast Will I Lose Weight on Keto?
When it comes to the keto diet, there’s no ‘one size fits all’ strategy. Everyone is different; so, what might work for one person may not be the best solution for you.
With that in mind, there’s no definitive answer as to how fast you will lose weight on keto – you will need to experiment with what works best for your body and lifestyle.
All in all, it’s clear that ketogenic diet is a very individualized lifestyle change that has many benefits, including an increase in energy and focus levels while boosting weight loss.
The most important thing to remember is not to get disheartened if someone you know who is also on the keto diet is losing weight faster than you; they may have started keto at a heavier weight than you, for instance.
Besides, weight loss is not an instant process, so don’t expect to see results overnight!