Losing Weight On Keto: Too Fast, Too Furious?

Losing weight is a common goal for people on the ketogenic diet, but it's important to approach it healthily and sustainably. While keto can be an effective way to lose weight rapidly, it's not ideal for everyone. Weight loss will vary from person to person, and there are potential health risks and pitfalls to be aware of.

Weight loss is rapid in the first week

It is common to experience rapid weight loss in the first week of a keto diet. This weight loss is typically anywhere from 2 to 10 pounds. However, this initial weight loss is not due to fat loss but rather a result of the body shedding water weight. When you lower your carb intake, your body releases a lot of water weight. This is because carbs need water to stay in your body, and when your body doesn't use glucose immediately, it stores it as glycogen in your muscles, binding it to water. Once your body runs out of glycogen, the water that was needed to store it gets eliminated.

While this rapid weight loss in the first week of keto is not fat loss, it is a sign that your body is working its way into ketosis, the fat-burning mode. This rapid water loss may also lead to dehydration and constipation, so it is important to drink plenty of water to stay hydrated.

After the first week or two of keto dieting, weight loss will typically occur at a slower and more steady pace. This is also the period when your body becomes keto-adapted as it switches from burning carbs to burning fat, which means you will be losing fat at this stage. The average weight loss at this point is around 1-2 pounds per week.

To maximize weight loss on a keto diet, it is recommended to:

• Consume the right amount of calories and protein for your goals.
• Get most of your calories from micronutrient-dense foods.
• Ensure your diet is improving your overall health and well-being.
• Implement lifestyle adjustments to make your diet a long-term, sustainable habit.

Weight loss slows down after the first week

It is normal for weight loss to slow down after the first week of the keto diet. During the first week, people often see a quick drop in weight, which is mostly due to the loss of water weight. After this initial period, weight loss will usually happen at a slower, more steady pace. This is also the time when the body becomes fat-adapted and switches from burning carbs to burning fat, which means you will be losing fat.

On average, a safe amount of weight to lose per week is around one to two pounds (0.5-1 kg). This amount of weight loss is more likely to be fat loss, as the body has entered ketosis and is burning fat for energy.

Tips for Continuing Weight Loss

• Calculate your macronutrients: Use a keto calculator to figure out your personal keto macros. This will make it easier to enter and remain in ketosis and lose weight.
• Eat nutritious foods: Focus on eating unprocessed, whole foods such as full-fat dairy, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. Add non-starchy vegetables to your dishes for extra nutrients and fiber.
• Create a calorie deficit: To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. Be mindful of portion sizes and increase physical activity to create a calorie deficit.
• Manage stress and sleep: Research shows that chronic stress and lack of sleep can negatively impact weight loss. Try techniques like meditation or yoga to reduce stress and improve sleep.
• Increase physical activity: Incorporating more physical activity can stimulate fat loss and provide numerous health benefits. Consider creating a workout schedule and sticking to it, even if you are new to working out.

Weight loss may plateau

• Calorie intake: Eating too many calories can hinder weight loss. Even when following a keto diet, it is possible to consume more calories than you need, especially if you are not careful about portion sizes and snacking. To lose weight, you must create a calorie deficit, which means consuming fewer calories than you burn.
• Carbohydrate intake: Eating too many carbs can prevent you from reaching and maintaining ketosis, which is crucial for weight loss on a keto diet. Make sure you are limiting your carbohydrate intake to no more than 5% to 10% of your total calories or 20-50 grams per day.
• Food choices: Not all keto-friendly foods are created equal. Relying too much on processed and convenience foods that are technically keto-approved can slow down your weight loss. Prioritize unprocessed, whole foods like full-fat dairy, eggs, fish, meat, healthy fats, and non-starchy vegetables.
• Medical issues: If you are doing everything right and still not seeing results, an underlying medical issue could be the culprit. Conditions such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia can make it difficult to lose weight. Consult with your doctor to rule out any potential medical causes.
• Stress and sleep: Chronic stress and lack of sleep can negatively impact weight loss. When stressed, the body produces higher levels of the hormone cortisol, which can encourage fat storage, especially in the belly area. Additionally, those who are chronically stressed often don't get enough sleep, which can also contribute to weight gain.
• Physical activity: Incorporating more physical activity into your routine can boost weight loss and improve overall health. Exercise helps burn calories, build muscle, and increase your metabolic rate, making it easier to create a calorie deficit and lose weight.

Weight loss may be mostly water weight

When you start the keto diet, you will likely see a rapid drop in weight during the first week. This initial weight loss is often not due to fat loss but rather the result of your body shedding its extra water weight. This is because when you lower your carb intake, your body releases a lot of water weight.

Carbs need water to stay in your body. When your body doesn't use glucose immediately, it stores it as glycogen in your muscles, and glycogen binds to water. Each gram of glycogen is stored with 2 to 3 grams of water. When you switch to keto, your body will first burn through these glycogen reserves before using fat. Once it runs out of glycogen, the water that was needed to store it gets eliminated.

This rapid water loss may also lead to dehydration and constipation, so it is important to drink plenty of water to stay hydrated. After a week or two, weight loss will typically happen at a slower, more steady pace as your body becomes keto-adapted and switches from burning carbs to burning fat.

Weight loss may be affected by health conditions

Mental health conditions, such as depression and anxiety, can also affect weight loss. These conditions can impact the parts of the brain that control appetite, leading to reduced appetite and, eventually, unintentional weight loss.

Additionally, certain lifestyle factors, such as stress and lack of sleep, can also hinder weight loss. When the body is stressed, it produces excess amounts of a hormone called cortisol, which can encourage the body to store fat, especially in the belly area. Lack of sleep can also negatively impact weight loss by disrupting hunger-regulating hormones, leading to increased appetite.

It is important to consult a doctor if you are experiencing unexpected weight loss or if you are having difficulty losing weight despite your efforts. They can help identify any underlying health conditions that may be affecting your weight loss journey.

Frequently asked questions