If you are curious about knowing how long to lose 40 pounds on keto as the title says then you are at the right place.
How Fast Can You Lose Weight On Keto? Everything you should know about losing weight on a ketogenic diet, when you will see your first weight loss successes, and tips for staying motivated
Losing weight is one of the most popular reasons to start a ketogenic diet .
If you are using the ketogenic diet to shed unwanted pounds, you are probably wondering how fast you can lose weight on the ketogenic diet ?
But in this article, let's take a look at the average weight loss you can expect on a keto diet.
We'll also give you tips for successful weight loss with keto, and show you how you can avoid the common weight loss mistakes on a low-carb, high-fat diet.
1. Lose Weight With Keto: Everyone Is Different
Every person's body is different, which means that the speed of weight loss is different for every person.
Your individual weight loss can depend on 4 main factors:
Your health situation: are you overweight? Do you have thyroid problems? Do you have insulin resistance ? Is Your Metabolism Fast Or Slow? How fast you lose weight depends on your overall health. For example, if you have any hormonal or metabolic issues, the process may be slower than expected. That's fine.
Your Body Composition: How Much Body Fat Do You Have That You Can Lose? How Much Muscle Mass do you have? What's your BMI? For example, if you are overweight, you will likely experience faster weight loss initially.
Your Daily Habits : Your daily habits favor or sabotage your weight loss efforts. Do you eat healthy keto foods or a lot of fat from junk food? Do you watch out for hidden carbohydrates ? Do you exercise several times a week? The energy you spend on your daily habits and the quality of your food affect how efficiently your body burns fat.
Your Individual Fat Adjustment Time: Remember that your body needs time to adjust to fat, and that time depends on your metabolism. For example, if you've been on a very high-carb diet your entire life and your body has never worked on ketones before, your adjustment time may take a little longer. You will only experience the true effects of keto weight loss when your body is actually in ketosis and is running on ketones.
For example, a person who has a slow metabolism and a lot of fat to lose but who doesn't exercise very often will take longer to see weight loss on keto than someone with a normal metabolism, just slightly overweight, who is 4- Worked out 5 times a week.
The key to losing weight on a ketogenic diet is staying consistent and focusing on healthy, keto-friendly foods.
Treat the keto diet for what it is - not just a diet, but a lifestyle and a metabolic change in your health.
Now that we've got that sorted out, we can tell you how to get started on the right foot.
2. Basics for losing weight with Keto
Before embarking on your weight loss journey on the ketogenic diet, it's important to understand the basics and get them right.
Some people think that cutting off carbs is enough to get into ketosis, but that's not always the case.
It is important to make sure that you are actually running on ketone bodies instead of carbohydrates or you won't burn fat or lose weight and you will lose motivation quickly.
So how do you make sure your cells are powered by fat?
Calculate your keto macros: Determine your personal macronutrient distribution of fat, protein and carbohydrates that you need per day. Having a nutritional goal based on body composition will make it a lot easier to get into ketosis and stay on (and lose weight!).
Give your body time to get into ketosis: this usually takes between 2-7 days. Before that, you won't really lose much weight even on a ketogenic diet - but once you are in ketosis, the fat loss really begins.
Measure Your Ketone Levels: Testing your ketone levels is the best way to tell if you are in ketosis or not, at least initially. The most accurate tool is a blood ketone meter , but urine test strips are the best alternative to start with. If your levels stay above 0.5 mol / L, then you are in food ketosis.
Eat a clean ketogenic diet: The quality of your food matters, not just your macros. Sure, you can stay in ketosis by eating processed cheese and ham slices, but that won't provide you with adequate nutrients. Instead, focus on high-quality keto foods like eggs, avocados, coconut oil , fresh leafy vegetables, and organic meats.
Get More Exercise : You will lose weight faster if you increase your daily physical activity. You don't have to go to the gym 6 times a week or jog every morning, it is enough to just move more in your everyday life. For example, take a short 2-minute break from sitting in your desk chair and walk back and forth, take the stairs instead of the elevator, walk to run errands when you can, get a standing desk, or make phone calls while standing and running around. These little calorie-burning movements add up at the end of the day.
If you keep these points in mind when starting your ketogenic diet, you will get the best results in weight loss.
Which brings us to the following question: "How fast can you lose weight on keto?"
3. Average weight loss on the Keto diet
As you now know, not everyone is losing weight at the same rate.
But we'll show you what to expect based on the average results people get when following a ketogenic weight loss diet :
In the first week: Rapid water loss (1-4.5 kg)
Typically, during the first week of the keto diet, people experience very rapid weight loss - from 1 to 4.5 kg!
The ketogenic diet causes your body to release a lot of water weight (not fat) first due to the low carbohydrate intake .
Therefore the following happens:
Carbohydrates need water to stay in your body. When your body doesn't use glucose right away, it stores it as glycogen in your muscles and glycogen binds water. Glycogen is stored with 2-3 g of water per gram.
When you switch to a ketogenic diet for the first time, your body burns all glycogen reserves first before using fat. Once the glycogen reserves are depleted, the water that was needed to hold it is eliminated and that's why the weight on your scale changes so rapidly.
While this isn't fat loss, it is a sign that your body is making its way into ketosis: into fat burning mode
This rapid water loss can also lead to dehydration and constipation, so drink more water than you would normally drink each day to keep things moving.
To bypass the symptoms of the keto flu and stay dehydrated, bone broth is very popular with keto, especially during the first week.
Short and medium term: Continuous weight loss (0.5-1 kg per week)
After a week or two, the weight loss will be slower and more even.
This is also the period during which you become “ fat adjusted ” as your body switches from carbohydrates to fat as an energy source, which means that you will actually lose body fat now.
An average weight loss from here is around 0.5-1 kg per week.
Here's what study says about weight loss on the ketogenic diet:
One study found that obese patients lost 13.6 kg after 2 months on a keto diet and over 88% of patients lost more than 10% of their starting weight by the end of the study, while lean muscle mass was practically unaffected - that's 1.5 kg per week.
One study found that obese patients weighing 101 kg lost 10 kg after 8 weeks. You lost an additional 2 kg by week 16 and an additional 3 kg by week 24. In total, they lost 15 kg in 5.5 months - that's 0.5 kg per week.
One study of volunteers with obesity and type 2 diabetes who weighed 108 kg lost 11.1 kg in 24 weeks - that's 0.4 kg per week.
One study found that 120 overweight hyperlipidemic patients lost 9.4 kg of fat mass in 24 weeks - that's 0.36 kg per week.
A meta-analysis that included data from 13 studies found that patients consistently lost more weight on the ketogenic diet than on a low-fat diet.
As you can see, weight loss varies depending on how long you've been on a keto diet, how much weight you have to lose, and your health.
People seem to lose most of the fat in the first 2-3 months of the keto diet, although the weight loss continues as long as people are on the ketogenic diet.
Long term: slower weight loss
As you get closer to your goal weight, keto weight loss slows down.
This is because as weight decreases, the total daily calorie requirement also decreases. So, even if you continue to find yourself in a calorie deficit trying to lose weight, now it will make a smaller difference.
For a few weeks it may seem that you haven't lost any weight, and then a week later you weigh yourself and you're 1-2 kg less.
The key is to just keep following the ketogenic diet consistently and not get discouraged. Just make sure that you are still in ketosis and that you are giving your body time.
One study found that men and women between 30-69 years of age who weighed between 90-100 kg lost a total of 14 kg after a year on a keto diet ( 7 ).
Most of that weight, however, was lost in the early stages of the ketogenic diet.
- Lost 7 kg after 4 weeks.
- Lose another 5kg between weeks 4 and 12.
- Didn't notice any major changes from week 12 to 12 months (barely 1-2 kg).
That means the keto diet is effective for quick and sustainable fat loss.
You will see the biggest changes if you stick with it for a few months, and you will not gain weight again.
4. Typical Keto mistakes when losing weight
If you feel like you've hit a weight loss plateau after sticking to the ketone diet for a few months, it may be habits or certain foods that are hindering your progress.
Here are some common weight loss mistakes and what to do about them:
Mistake # 1: not being in ketosis
While this may seem obvious, it's quite common for people to get kicked out of ketosis without realizing it - especially when they stop tracking their ketone levels.
Hence, one of the most common reasons people don't see keto weight loss results is that they are not actually in the state of ketosis.
What you can do:
Don't stop measuring your ketones if you're trying to lose weight with keto. An excellent way to keep ketone levels high is by taking MCT oil .
Reduce your carbohydrate intake . Check carefully what you eat every day and make sure you are not consuming too many carbohydrates. Don't worry about too much protein - the belief that eating extra protein will kick you out of ketosis due to gluconeogenesis is just a myth.
Increase your fat intake . Make sure that every meal and snack is high in fat. Increasing the percentage of fat can naturally reduce the intake of carbohydrates and proteins.
Mistake # 2: The Hidden Carbs
Some of the foods you eat may have more carbohydrates than you think they are.
These hidden carbohydrates can quickly push you over your daily carb limit and ruin your weight loss efforts.
What you can do:
Avoid processed foods . These often contain a large amount of hidden carbohydrates, even those that are considered "healthy". Instead, stick to whole foods like low-carb vegetables and nutrient-rich foods.
Avoid artificial sweeteners . These can increase insulin levels and affect ketosis. They also contain a lot of unhealthy ingredients that are better avoided. If you want to use a sweetener, use stevia or one of these keto sugar substitutes .
Mistake # 3: Your body reacts badly to dairy products
Some people tolerate dairy products really well and others don't, so find out which person you belong to.
Some dairy products - like yogurt and whey protein - can increase insulin levels and kick you out of ketosis.
What you can do:
Measure your ketone levels before and after consuming dairy products to see how your body is reacting.
Use only high-quality, organic and natural dairy products (none of the processed products).
Mistake # 4: Too Many Calories
While the filling effects of high-fat foods make it harder to eat too much at once, it is still possible to eat more calories than you need.
Unless you are in a calorie deficit (consuming fewer calories than you need), you will not see any progress in weight loss.
What you can do:
Check your calorie intake if you don't see any significant weight loss after several weeks. Make sure you're calorie-deficient on a daily basis.
Eat fewer nuts . While some nuts are next to no carbohydrates and are keto-friendly, they are also quite high in calories and some contain more carbohydrates than others. Coincidentally, it's also very easy to eat too much at once, so only use a handful when you're nibbling on nuts.
Do intermittent fasting . Only eating within a certain period of time, which is the basis for intermittent fasting, can help speed weight loss and reduce overeating in the evening. By fasting, you will find it much easier to stay on a calorie deficit.
Don't eat too little . Also, make sure that you don't overeat all the time. While a calorie deficit is necessary, too little food can actually cause metabolic damage, doing more harm than good.
Those who have tried many diets in the past and experienced a yo-yo effect may also need to give their bodies more time to recover from damage.
This just means giving the body time to heal while focusing on a healthy ketogenic diet.
5. Look for other signs of success
When following the ketogenic diet, it is important to focus on more than just weight loss, even if you have a lot of body fat to lose.
Overall health should be the goal, so give yourself credit for all of the benefits you are seeing from the ketogenic diet.
That could be:
While weight is a good indicator of progress, and certainly an important indicator of health (to some extent), remember that it's not just about the number on the scale.
In fact, while on a ketogenic diet, many people will report having noticed more positive differences in the mirror than on the scales.
If you do strength training at the same time as your ketogenic diet, you can compensate for the loss of fat by building muscle . The scales may not move much as you lose fat but also gain muscle mass at the same time. However, you will notice a difference in your body.
The ketogenic diet is amazingly effective for losing weight and improving your health, so stick with it and don't be afraid to make changes as needed.
Check carefully what you are eating, stick to your keto macros, and test your ketone levels regularly to make sure you are staying in ketosis.
Most of all, give your body time to respond to the big changes.
Then you can also lose weight quickly with the ketogenic diet.