If your goal is to lose weight, you will naturally want to lose it as quickly as possible. The keto diet is a great way to lose weight quickly, effectively, and with long-term results, but when it comes to figuring out the levels of weight loss you can expect to see in a certain time frame, things get a bit complicated.
The fact is, people are different. There are various factors that come into play when it comes to the rates at which different people will see results on this diet, even if they follow the exact same regimen. Even so, there are a few ways of getting an estimate as to what you can expect. Here, we’re going to see whether we can find a reasonable answer for those who ask: How much weight can you lose on keto in a month?
What Are the Factors Affecting Weight Loss on Keto?
To find an answer to this question, we have to start from the beginning. We have to identify and understand the variables that come into play in each individual. These are the circumstances that make everyone’s keto experience different.
• Your Current Shape
Here we’re talking about your body composition as you start out on the diet. Body composition is a general term for the percentages of muscle, fat, water, and bone that make up your body. Generally, those of us with higher levels of body fat at the outset will see faster and easier weight loss than leaner individuals.
The ketogenic diet is designed to induce a state in your body whereby stored fat is burned up for your energy requirements rather than carbohydrates. It thus follows that people with more fat to begin with will experience a higher rate of weight loss due to the availability of fat in their system. This is the reason those who have gone through the keto journey will report rapid weight loss in the first few weeks but find it increasingly difficult to shed weight as their fat levels come down. It’s a phenomenon referred to as metabolic weight loss adaptation.
• Your Current Health Status
We’re talking about the presence of any illnesses, ailments, or conditions that you might have as you start out on the diet. There are various conditions that may have an effect on your weight loss rate due to their impact on your metabolism, hormone production, organ function, and more. Examples of such conditions include insulin resistance, thyroid issues, blood sugar problems, and the like.
One should not worry too much if they have any underlying health issues that affect their weight loss efforts. It won’t mean that you are completely unable to achieve your goals – it might just slow you down a bit.
• Your Body’s Fat Adaptation Rate
For most people, their body will take a couple of days before it manages to make the switch to burning fat instead of carbohydrates for is energy requirements. People who are used to high-carb eating patterns and who have never had their bodies in a state of ketosis before may take longer to start producing ketones and make this switch.
• Your Eating Patterns
Just because the keto diet calls for a high-fat diet does not mean that you can go all out on fast food and processed meats just because they don’t contain any carbs. These types of foods are filled with hidden calories that negatively impact the gains you make from the keto diet. Even while on keto, you need to consume the majority of your calories from whole, nutritionally dense foods.
What’s a Typical Weight Loss Rate?
To help us figure out how much weight you may expect to lose within a month of the keto diet, let’s see what the typical diet results are over time.
• First Week
The first week of your diet will result in the most drastic weight loss. The average dieter experiences anywhere from a couple of pounds to 15 pounds of loss in the first week alone. The reason for this is that this week will see the body get rid of a lot of the excess water weight we carry in our bodies as a result of high-carb diets.
To understand this, we have to note that one gram of glycogen carries with it two to three grams of water. Glycogen is the form in which excess energy is stored in our bodies. When we eat, our bodies take carbohydrates and burn them for energy until sufficient energy is produced, and then proceeds to store the surplus in the form of glycogen. The keto diet is what spurs the body to go from burning carbs to burning the glycogen stores.
• Second Week
After the first week of rapid weight loss, the rate will settle down and stabilize at a lower level. This is because you will now enter the stage of burning fat for your energy requirements rather than carbs. The average dieter sees an average of one to two pounds of weight loss from the second week of their diet going forward.
How Much Weight Can I expect to Lose in a Month?
The level of weight loss you see from the second week of your diet going forward can be expected to last a long while, but this is especially dependent on how much you weighed initially (though the other factors we mentioned earlier play their roles as well).
People who start out with a fair amount of lean muscle may lose about one percent of their initial body weight each week. Those who started out obese or overweight may see themselves lose anywhere from 1.5 to 2 percent of their body weight. To put these figures into perspective, someone who weighs in at 250 pounds can expect to easily lose 4 to 5 pounds of weight each week. Such a person might achieve, in their first month of the keto diet, up to 30 pounds of weight loss. This will be a combination of their initial water weight loss and three weeks of lower, steadier fat loss.