How Fast will I Lose Weight on Keto

Weight loss is one of the most popular uses of the ketogenic diet these days. If you’re using keto to drop pounds, you might wonder how fast you can expect it to happen. Since everyone is different, it’s hard to get a specific answer, but this article will cover what you can generally expect along with some tips for losing weight on keto.

Weight Loss on Keto: Everyone is Different

Everyone’s body is different, which means weight loss can happen at varying rates depending on your situation. For example, if you have a lot of excess weight to lose, you’ll likely notice faster weight loss in the beginning. Once you reach a lower weight or if you start at a lower weight, the loss might happen at a slower rate.

If you have any hormonal or metabolic issues, the process might be slower than expected. That’s okay, too. The key is to stay consistent and focus on eating healthy keto foods. Treat the keto diet as what it is — not simply a diet, but a lifestyle and metabolic shift in your health.

Now, that being said, what we can tell you is the average results people experience when losing weight on keto.

Average Weight Loss on the Ketogenic Diet

Typically, in the first week of the keto diet people see a very quick drop in weight — anywhere from a few pounds to as much as 10! That’s because keto causes you to initially release a lot of water weight (not fat) from drastically cutting your carb intake.

While this isn’t fat loss, it’s a sign that your body is working its way into ketosis: fat burning mode.

After a week or two, weight loss will happen at a slower and more steady pace. This is also the period of time when you’re getting keto-adapted as your body switches from burning carbs to burning fat. It’s also good because you’ll actually be losing fat now.

A safe, average loss from here is around 1-2 pounds per week. Sometimes this is a little less or more.

As you get closer to your goal weight and overall body weight decreases, weight loss slows down. This is because as your weight decreases, your total caloric needs each day decreases. So, even if you still have a deficit of calories to lose weight, it will now be a smaller difference.

You might have some weeks where it seems you haven’t lost anything, then you’ll weigh a week or two later and be down 3-4 pounds. The key is to stick with it and not get discouraged; just make sure you’re still in ketosis and give your body time to do its thing.

Factors Affecting Keto Weight Loss

The rate of weight loss also depends on other factors. For example, if you exercise while eating keto, that will affect the amount of calories you burn each day.

Also, let’s remember there are some important steps when eating keto:

If you feel like your weight has stalled even after sticking with it or it isn’t happening as fast as it could, there might be some areas you can tweak. Below are some additional factors to consider.

Weight Loss Tips on Keto

Decrease carb intake (or protein). Lack of weight loss could mean you’re not staying in ketosis. Look over what you’re eating daily and make sure you aren’t eating too many carbs. This can easily kick you out of ketosis. The same goes for protein. Even if carb count is low, too much protein can lead to gluconeogenesis where the body turn protein into carbs. This can also kick you out of ketosis.

  • Find hidden carbs. There might be certain foods you’re eating that have more carbs than you realize. This article can help you look for any hidden carbs in your diet.
  • Increase your fat intake. Make sure each meal and snack is heavy in fat. Increasing your proportion of fat can naturally reduce your carb and protein intake.
  • Eliminate dairy. Yogurt, hard cheeses, and whey proteins can elevate insulin levels and kick you out of ketosis. Try going easy on these and seeing how your body responds.
  • Eat less nuts. Although nuts can be keto-friendly, they’re not all created equal — and we must be careful not to go crazy on them because they do contain some carbs. Learn more about which nuts are best here.
  • Cut out artificial sweeteners. Like dairy, these can raise insulin levels and affect ketosis. Plus, they contain a lot of junk we’re just better off avoiding. If you must use a sweetener, stick with stevia or these top keto sweeteners.
  • Check calories. Although it’s harder to overeat on keto due to the filling nature of fats, it’s still possible to eat too many calories on keto. Make sure you’re still staying in a deficit (eating less calories than you burn) each day.
  • Drink lots of water. Since carbs cause you to retain water, a lack of carbs can lead to faster dehydration and possibly constipation. To keep things moving properly, stay hydrated by drinking a lot of water each day.
  • Eliminate processed foods. Whole foods are always better, and a lot of foods out there might be labelled “low-carb” or “keto” but still be full of junk.
  • Try intermittent fasting. Only eating within a certain period of time, which is the basis of intermittent fasting, can help speed up weight loss and reduce overeating at night.

Those who have yoyo dieted a lot in the past might also need to give their bodies time to recover from damage. It might just meaning giving the body time to heal while focusing on healthy keto nutrition.

Also, make sure you aren’t under eating too much. While a deficit is necessary, too little food can actually cause metabolic damage and do more harm than good.

Don’t Discount Other Signs of Progress

When going keto, it’s important to focus on more than just weight loss, even if you have a lot to lose. Overall health should be the goal, so give yourself credit for any and all benefits you notice from the ketogenic diet. That could be:

  • Healthier hair, skin, and nails
  • More mental clarity
  • Reduction in cravings
  • More energy throughout the day
  • Less inflammation
  • Eating a diet that can protect from chronic diseases
  • The knowledge that you’re putting health-promoting foods in your body

Although weight is a good indicator of progress and is certainly an important marker of health (to an extent), remember that it’s not all about the number on the scale. In fact, many on the keto diet will say they noticed differences in the mirror more than on the scale.

Try measuring your waist in inches or use a skinfold measurement. If you’re weight lifting at the same time, you might be replacing fat loss with muscle gain. While this might not move the scale much, it’ll show up on your body.

Take Home Message

The ketogenic diet is amazing for losing weight and improving your health, so stick with it and don’t be afraid to make changes as needed. Track what you eat, stick within your keto macros, and test your ketone levels frequently to make sure you’re staying in ketosis. Most of all, give your body time to respond to the great changes you’re making for it.

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Responses (19)

  1. Hello, I am doing IF 16:8 & my eating window is in the evening. I’m confused as to what to eat during those 8 hours. I’ve been eating 1 meal & a snack. Is this enough? I’ve been doing Keto dieting for 6 months. Initially lost 5 #. (Realize it was water #) Now I weigh more than I ever have, as of today!! Drink loads of water, eat healthy fats, mod protein & limited carbs, non processed. Can you help? Thanks!!

    1. Are you tracking your calorie intake? Healthy fats also have higher calories and can put you at or over your bodies calorie requirement. Calculate the calories that you have been eating over the past while and then check how many calories you should actually be taking in. If you want to lose weight you have to be in calorie deficit regardless of whether you are in ketosis or not.

      1. For some women the intermittent fasting can cause hormonal imbalances greatly affecting Weightloss and if you’re not getting enough food you cOuld destroy your metabolism. I have more info on Facebook if you’re interested

    2. I have also been doing 16:8, but not everyday. If You eat too few calories for too long you may lower your basic metabolic rate which you don’t really want to do. I eat something around 10 or 11 in the morning such as 3 deviled eggs, then a decent size meal at about 12:30 and my last meal at about 6. This seems to work well for me. I also use my fitness pal( free app), which is awesome and tracks all your macro ratios. It is important to keep it as Keto as you can. 70%fat, 5%carb, and 25% protein. I found at first that I just wasn’t eating enough fat, and my protein levels were too high. I think most people run into that same trap at first. Good luck!

  2. How do you cut back your protein, cut out dairy, and increase fat intake all at once? Am I suppose to just eat oil?

    1. Tallon, these suggestions are meant to be taken one at a time. If you’ve hit a plateau or are struggling with weight loss, you can try to cut back on your protein. If that doesn’t provide results than maybe that wasn’t the culprit..now try cutting back on dairy, see what happens with that. It’s all about finding what works for you. If you cut out everything at once, you’ll never know which one was causing the issue. Hope that makes sense.

    2. Tallon I’m with you! Going through the first week of detox right now and am finding myself not eating much because I don’t want to eat the wrong things.. ugh.

    3. Weak and shaky on Keto, 2 weeks in
      10 pound weight loss , chicken broth works to relieve . But have to be careful of salt intake . I retain fluid, Dr gave script for dieuretic before I even started Keto . I have had the retention problem for a long time , when I took the dieuretic on a normal high carb diet ( I would drop 4 lbs ) but would make me really tired , afraid if I take it now on Keto I will pass out. Any idea what I should try other than the chicken broth

  3. Am 60 years old and I have knee problem, docs have told me to reduce weight by 14 kgs
    Am 74 kgs now
    My metabolism is really slow
    Someone has recommended me keto diet
    I don’t eat pork and beef
    What can my diet be like to reduce weight rapidly

    1. Chicken, avacado, cheese, eggs, broccoli, mayonnaise, turkey (ground turkey and turkey sausage are awesome), almonds in small amounts, P3 Packs, and loads more.

  4. So I have tried many things to loose weight and nothing worked, including this. This was a while ago. Then I decided I was not going to eat breakfast anymore, because in order to loose weight, you need to be a little bit hungry. So anyways, I have been doing intermittent fasting (eating at noon and dinner 6-8) and the first day was hard for me but I stuck to it with the help of some lemon water. The next 3 days became easier and easier. Today, I realized I was not at all hungry for dinner and was a little scared, because I didn’t want my metabolism to slow down (I’ve had problems in the past) so I googled up what this means. I saw that it was ketosis and was so excited. When I went to check the ketosis strips, it was actually working and I was so so happy. The fact that I was trying so hard with all of these fancy recipes and eating 3 meals a day frustrated me. I do not count my calories or anything else. I do some excercise for about 30 minutes everyday. For those who are struggling, please please please! Try intermittent fasting if the ketogenic diet isn’t working for you.

  5. I think this is true @Elena IF is the fat slayer😈
    Eating within a particular window is the key. It will help your body a lot.Though initially you may find it a little difficult but from the 3rd day upwards , you won’t be feeling hungry anymore.
    So keep at it and never give a damn!!! Good luck

  6. I’m been trying keto diet, with almost no carbohydrates whatsoever, for 2 weeks, I lost about 7lbs, and I also started to intermittent fasting 8/16, last night I had a rash líne along my waist, a line about 5 inch long, it itches very little, but it’s kind of uncomfortable, anyone knows what is this about?

  7. I have been Keto for 1 1/2 weeks, and started at 210, and am now at 194!
    I have consistently made coffee, and blended it with 1 tbsp grass fed butter, and 1 tbsp coconut oil (yum, like a latte!),
    then ate eggs, or eggs and bacon later in the morning, then bring my own lunch to work, from dinner the night before (most recipes make 4 servings).
    I have a fat bomb(look up recipes).
    when I get home, then make dinner later, for my wife and I.
    I don’t feel deprived at all.

  8. I have been on a low carb diet now for exactly 1 month. To date have lost 10 kgs. ( approx 20lbs) I eat 3 meals a day, typically eggs and avocado for b/f , stir fry with loads of veggies and some meat ( or none) for lunch and a salad , soup or another stir fry for dinner. Large portions so it fills me up and keeps me from snacking.
    Usually all under 1500cals/day plus walking 45 mins moderate pace.
    I only recently started keto e.i actually calculating fats , protein and carbs
    The high fat worries me a little but I’m going to stick to it for 2 weeks and see what happens. I need to lose a total of 35 kgs ( 70?lbs) I’m giving myself 1 year. Fingers crossed!

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