The main common goal of the ketogenic diet is weight loss. If you’re on the keto diet and want to drop pounds then you must be admiring how quickly you can see keto diet results.
When you’re on a ketogenic diet, the only source for fuel for your body is fat because you’re not taking carbohydrates. So, the body is continually burning fat for the whole day. This reduces hunger and a uniform energy supply throughout the body.
In this way the level of insulin in your body becomes low and the process of fat burning increases so it becomes easier to obtain the fat storages to burn them off
Well everyone is different height wise, weight wise so it’s hard to tell an exact number that how fast anyone can lose weight by the ketogenic diet. But in this article, I will try to cover the average weight loss rate for most keto dieters, tips for successfully losing weight on keto, and how to avoid common weight loss mistakes.
Studies also show that ketosis is highly beneficial for weight loss. It is a normal metabolic process that provides you several health benefits. With ketosis, your body converts fat into compounds known as ketones and uses this as the main source of energy which is not just as simple as cutting carbs.
Expected Weight-loss in a month
If you’re following a strict low carb diet then it might be possible for you to lose 2-6 pounds (1-3 kg) within the first week and if you have a lot of weight remaining to lose then you lose about one pound (0.5 kg) per week.
And this way you can estimate that you can lose 50 pounds (23 kilos) in a year. However, this is not exactly the same number for everyone. Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).Young males and females lose weight faster than this, perhaps twice as fast.
Initially, you could lose weight more, if you have an enormous amount of weight. You lose weight quickly due to water loss.
But as you get your ideal weight, the process of losing weight may slow down until you stabilize at a weight that your body feels is right. Very few people become underweight on a low-carb diet as long as they eat when hungry.
How to be consistent for the long term
It’s not easy to be consistent for losing a lot of weight for the long term unless you change your habits forever.
If you lose weight and then return to living exactly the way you did when you gained weight, don’t be surprised when the excess weight returns. It normally will. Maintaining weight loss usually requires long-term change and patience.
Forget quick fixes: If you lose some weight every month, ultimately you may get rid of all your excess weight. Slow progress is better and good for your health and that’s what you want.
Well, it’s hardest in the beginning, especially during the first couple of weeks. It is the same as quitting smoking. Once you develop new habits it becomes easier and easier every week.
How to lose weight faster
- Avoid sugary fruits
- Avoid drinking beer
- Stress less, sleep more
- Less consume dairy products and nuts
- Supplement vitamins and minerals
- Avoid consuming a lot of calories
The ketogenic diet can help you lose weight and also improve your overall health, be consistent, and don’t be afraid to make changes as needed without the consult of the doctor. Track keto macros in what you eat and stick within your keto macros, and test your ketone levels regularly to make sure you’re staying in ketosis. More importantly, give some time to your body to respond to the great changes you’re making. And then very soon you’ll start getting the results you want.