Losing weight is a game of nerves, especially when you already have certain health issues. If you are one of those who have been starving themselves to death just to shed a few pounds, we got you! All you need is a good diet plan that can boost the transformation and us, of course!
Whenever we talk about a diet plan, Keto comes to our mind naturally, you know why? Because it is considered one of the fastest ways to lose weight. Ironically, despite its commonness, many people don’t know much about it and end up asking or searching ‘how long does it take to lose weight on Keto’. Therefore, we have decided to do a detailed guide solely for this so that you can know how much weight loss you should expect under what conditions. Also, whether you should even go for it or not.
What is a Keto diet?
Before we hop on determining ‘how long does it take to lose weight on Keto’, we must learn what a Keto diet is.
A Ketogenic diet is a high-fat and low-carb diet in which the body uses fat instead of carbs to keep functioning. The diet involves drastically reduced intake of carbohydrates and replacing them with fats. When a body is exposed to such a condition, it starts a metabolic state/process called Ketosis.
Once the body has initiated this process, it burns fats more quickly than usual. Moreover, it turns those fats into ‘Ketones’ that get stored in the liver for constant energy supply to the brain.
According to Jessica Ernst, who is currently serving as a registered dietitian at The Keto RD, “people tend to see decreased hunger due to highly satiable foods, increased energy levels, weight loss, improvement in lipid profiles, improvement in blood sugar, reduction in waist circumference measurements, and loss of fat mass.”
Is Keto diet REALLY effective?
Unarguably, you can expect life-altering changes after a Keto diet if you are internally a perfect candidate for it. While millions of people have shared their success stories after a Keto diet, note that certain factors can affect its results and eventually mess with the speed of its results. Some of those factors include:
- Activity
- Body’s fat percentage
- Metabolic rate
- Gender
- Health conditions
How much weight will you lose after 1 week on Keto
Ideally, you should lose around 3 to 10 pounds in the first week of Keto. This depends on your caloric deficit as well as your workout routine.
When you initially cut down on carbs, you will drastically drop your weight. But, wait, don’t get too carried away because that’s just the water weight you have lost. You don’t lose too much fat in just a week.
In Ketosis, the body turns carbs into glycogen, which is responsible for storing water in great amounts. When the body starts burning glycogen, it loses more water in large quantities and as a result, you see sudden weight loss in the first week, which is actually water weight loss.
Food blogger Kassey Cameron who is also the author of The Beginner’s KETO Meal Plan says that “during the state of Ketosis your body indiscriminately burns fat for fuel.” She further explained the process by saying, “this is the fat you are eating (your foods), the fat you have stored (adipose tissue), and the fat your body naturally generates (cholesterol).”
What to expect after the first 30 days on Keto
In the first 30 days, your body adapts itself to your new diet. If you have done this right, chances are you can lose up to 10 pounds in the first month, considering you haven’t cheated at all.
Weight loss in Keto majorly depends on your body type and consistency. Cameron says, In the past four years, she has “worked with well over 100,000 men and women and have seen such a range—10 pounds in some people, and upwards of 200 pounds in others”
The first month of Keto is crucial as your body learns your new way of eating and, at the same time, helps you lose fat. Those who want to lose weight even faster can start working out in the first month.
Keto results after 90 days
At this point, you can say your body has successfully adapted to Keto because you are going to witness significant results after 3 months on it. You can expect to lose somewhere around 30 lbs. by this time.
For how long can you continue the Keto diet?
As long as you can do it, you can go on with it for years. That said, everyone’s case is different. You will meet several people who have given up in the first few weeks of their diet.
You might get mesmerized by its initial surprising results, but as time goes by, its effectiveness declines. Some people continue it until they reach their specific weight goal and then go on with their regular diet. It can be a great way to start your weight loss journey.
7 Health Benefits of Keto
Studies have proven that Keto can help treat a variety of health conditions, including chronic diseases like epilepsy, cancer etc.
Following are some health benefits of Keto:
- Heart disease: Keto can help reduce the risk factors of heart diseases by maintaining blood pressure, improving HDL levels (good cholesterol) and regulating blood sugar levels.
- Alzheimer’s disease: According to legit sources, Keto helps reduce some symptoms of Alzheimer’s and work towards its regression.
- Epilepsy: Keto diet can reduce seizures in epileptic patients.
- Parkinson’s disease: Another study found that the Keto diet has helped reduce symptoms of Parkinson’s disease. However, more research is needed in this area.
Conclusion
Weight loss in Keto is highly dependent on how strict you are with the diet and how often you cheat. For instance, if you frequently have cheat meals, you can expect to lose no more than a pound per week or 10 pounds or even more if you strictly follow the diet accompanied by regular exercise. If you are considering starting a Keto diet, here is a beginner’s guide you must follow before getting on it.
