How Much Weight Can You Lose on Keto?

One of your most vital goals in your ‘ketogenic diet’ journey is how quickly you can shed those extra pounds.

Since each human body functions differently, it’s hard to get a mathematical answer. 

This article, however, will help unearth the average weight-loss rate for most keto dieters. You could also benefit from tips for effectively losing weight, and best practices to evade errors during your keto regime.

A keto diet runs your body on a process called ‘ketosis’ – wherein your body burns fats - instead of carbs for energy. This is why your keto diet comprises high amounts of fat, tolerable amounts of protein, and substantially low levels of carbohydrates.

Usually, the keto diet practices the following macronutrient ratios:

Every individual body operates on a different level, this means not everyone will lose weight at the same rate. Your keto diet results differ depending on the following four key factors.

You might be wondering how come a keto diet is so technical! That fact is, a keto diet is a scientific novelty designed to achieve specific weight-loss results. 

It could be that you are currently overweight, your overall energy level isn’t optimum or you suffer from thyroid problems. You may even have insulin resistance or other blood sugar abnormalities. Your metabolic state may be far from ideal. 

Did the above questions make you cringe a little? They might have. 

The good news is - given the right resources and lifestyle changes - your body can resolve most of its internal issues. If for instance, you have hormonal or metabolic issues, the process might be slower than expected - but that is fine - as long as you are headed in the right direction.

Going on a keto, unfortunately, will not magically make your weight issues disappear. You have to take everything into perspective. Key factors such as your muscle mass, and BMI (body weight to height ratio) will play a critical role in your keto weight-loss regime.

The quality and quantity of your exercise and your individual eating habits determine how quickly you lose weight. Are you eating clean keto foods like plant-based fats and oils, and omega-3 fatty fish? Are you exercising adequately? Your daily energy expense relates directly to how efficiently your body burns fat and loses weight.

If you are used to a regular American diet, your body may have not had a chance to operate on ketones. Hence, your transformation time would naturally be longer.

Before you set on the keto weight-loss journey, it is critical to get your basics right. Substituting a high carb standard American diet to a Paleo or a low-carb diet isn’t enough to activate ketosis, unfortunately. 

On keto, your body has to totally operate on ketones, else that extra fat will stay in-burnt, and you won’t lose that weight.

It could be that you vigorously tried keto – with a fair share of diligence and self-discipline - but somehow things haven’t worked out so far. 

Maybe some of your food choices are a culprit or your lifestyle habits aren’t up to the mark. Below are some common weight-loss errors along with their handy basic action plans.

 

This one may seem clear– it is very common to exit ketosis without even realizing it. Tracking your ketone levels gives you much-needed clarity.

Some foods have more carbs than you think. Unwanted carbs can put you over your daily carb limit and put a halt to your weight loss efforts.

You may be tolerant to lactose or casein, but you could still have issues digesting dairy products. Some dairy — like yogurt and whey protein — can raise insulin levels and throw you out of ketosis. 

It’s best to go figure yourself whether certain types of dairies are a good ‘fit’ for your body.

If you are starting out on a keto journey or have been on one already, you’ll know that a high-fat diet keeps you full, but it is still possible to consume more calories than you need.

We wish you all the very best for your keto weight-loss journey. For more resources on the keto diet and keto diet plans, visit our website.