Keto Diet: Tracking Inches Lost And Time Taken

The ketogenic diet is a popular low-carb, high-fat diet that has been celebrated as the holy grail of weight loss. It works by switching the body's metabolic state to ketosis, where fat is burned for fuel instead of glucose. While the keto diet is a successful weight loss method for many, the rate at which people lose weight varies.

In the first week of the keto diet, people often see a quick drop in weight, anywhere from a few pounds to as much as 10. This is because a low-carb diet causes the body to release a lot of water weight. However, this is not fat loss. After the first week, weight loss will usually happen at a slower, steadier pace of around one to two pounds per week.

While the number on the scale may not change drastically, many people on the keto diet notice a reduction in inches around their waist and thighs, and their clothes fitting better. This is because muscle weighs the same as fat but is smoother, more compact, and takes up less space in the body.

It's important to remember that everyone's body is different, and factors such as health situation, body composition, exercise and eating habits, and individual fat adaptation period will impact how long it takes to lose inches on keto.

Losing inches but not weight is still fat loss

When you lose body fat and increase muscle mass, you're shifting your body composition. However, your weight may stay the same, even as you lose inches, which is a sign that you're moving in the right direction. This process is called body recomposition.

Muscle is denser and takes up less room than body fat. So, if two people weigh the same, the one with a higher ratio of muscle to body fat will likely wear smaller clothes and have smaller body measurements. Strength training combined with a reduced-calorie and high-protein diet favors muscle gain and fat loss, resulting in body recomposition.

Scales may be misleading, especially when you're working out regularly and sticking to a healthy diet. When you train, you replace fat with muscles. Your scale won't display this, but by measuring your waist circumference, you'll see a difference. One pound of fat equals one pound of muscle, and the scale won't move. However, your waist circumference will change because muscles are smoother, more compact, and take up less space in your body.

If you're feeling better and your clothes are looser, you're on the right track. So, instead of focusing on weight loss, focus on fat loss and improving your body composition.

How many pounds to lose an inch

While it is generally believed that it takes around 8 pounds to lose an inch off your waist, this number is not exact and varies from person to person. This is because everyone's body is different and loses weight in different places. For example, the volunteers in an experiment by Dr Saleyha Ahsan lost, on average, 1 inch for every 4 pounds they lost.

Scales can be misleading when it comes to measuring weight loss as they do not take into account body composition. A better way to measure weight loss is to use waist circumference as it accounts for the distinction between weight loss and fat loss. When you train and replace fat with muscles, scales won't display this change, but measuring your waist circumference will show a difference. This is because muscle is smoother, more compact, and takes up less space in the body.

It is also important to note that weight loss is not the same as fat loss. Weight loss refers to a decrease in overall body weight, which includes muscle, fat, and water weight. On the other hand, fat loss refers specifically to a reduction in body fat.

Average weight loss on the keto diet

The keto diet is a low-carb, high-fat diet that was originally designed to treat epilepsy. However, it has gained popularity as a weight-loss method. On the keto diet, people typically consume 50 grams or fewer of total carbs per day or 25 grams or fewer of net carbs (total carbs minus fiber).

When you start the keto diet, you will likely experience rapid weight loss in the first few weeks. However, this initial weight loss is mostly due to the loss of water weight. The glycogen (stored carbs) in your muscles and liver is bound with water, and when you burn through these stored carbs, the water is excreted through urine or sweat. This can result in a loss of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg) within the first week.

After the initial water weight loss, your weight loss will likely slow down, but it will be more fat than water. Most people see peak weight loss around the five-month mark, with weight loss of up to 30 kilograms (roughly 66 pounds). Doctors generally agree that losing about one to two pounds per week is sustainable and healthy. This would amount to about 50 pounds in the first six months of the keto diet.

It's important to note that weight loss is not always linear and may stall or slow down after the first few months. Additionally, the keto diet may not be suitable for everyone, and it's important to consult with a healthcare professional before starting any new diet.

Common keto weight loss pitfalls

The keto diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve health. However, there are several pitfalls that can hinder weight loss. Here are some common issues to be aware of:

• Not achieving ketosis – Ketosis is a metabolic state where the body burns fat for energy instead of glucose. To reach and maintain ketosis, carbohydrate intake must be drastically reduced, typically to 20-50 grams per day. Home testing kits or breath analyzers can help determine if you're in ketosis.
• Eating too much protein – Excess protein can be converted into glucose, hindering ketosis. On a keto diet, fat should make up 55-60% of your calorie intake, leaving little room for protein. If protein exceeds 35% of your diet, you may not enter ketosis.
• Consuming too many acceptable carbs – Foods like nuts and dairy are keto-friendly, but they also contain carbohydrates. Eating too many of these can prevent you from achieving and maintaining ketosis.
• Not counting calories – To lose weight, you need to burn more calories than you consume. Even if you're in ketosis, consuming too many calories can lead to weight gain. Tracking your calorie intake and sticking to a balanced meal plan can help.
• Constant snacking – Snacking throughout the day can increase your calorie intake, leading to weight gain. Opt for lower-calorie snacks like non-starchy vegetables or proteins to keep you full without the extra calories.
• Lack of exercise – Exercise is crucial for weight loss as it stimulates fat loss and boosts metabolism. Incorporating physical activity into your lifestyle can help burn calories and build muscle, aiding in weight loss.
• Chronic stress and inadequate sleep – Research shows that stress and lack of sleep can negatively impact weight loss. Chronic stress increases cortisol levels, encouraging fat storage, especially in the belly area. Additionally, sleep deprivation can disrupt hunger-regulating hormones, leading to increased appetite.
• Underlying medical conditions – Certain medical conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, or hyperinsulinemia, can make weight loss difficult. Consult your doctor to rule out any underlying issues and ensure a safe weight loss journey.
• Unrealistic weight loss expectations – Weight loss varies from person to person, and it's important to remember that slow and steady progress is healthier. Aim for 1-3 pounds of weight loss per week, and focus on consistent changes rather than rapid results.
• Consuming too many calories – Keto-friendly foods like avocados, olive oil, nuts, and full-fat dairy are high in calories. While they can be part of a healthy keto diet, overconsuming these foods can lead to a calorie surplus and hinder weight loss.
• Not eating nutritious foods – Even if you're following a keto diet, consuming processed and convenience foods can slow down weight loss. Prioritize unprocessed, whole foods like full-fat dairy, eggs, fish, meats, healthy fats, and non-starchy vegetables to optimize nutrient intake and support weight loss.

How to measure weight loss success

While scales are a common way to measure weight loss, they don't always tell the full story. For instance, if you're working out, your body is changing in ways that scales can't measure. Your heart is getting stronger, your circulation is improving, and you're growing more mitochondria.

Body Fat Percentage

Knowing your body fat percentage can give you a better idea of how much fat you need to lose and whether you're making progress. This is especially important if you're gaining muscle while losing fat, as muscle is denser than fat and takes up less space.

Body Measurements

Taking body measurements is a simple and cheap way to monitor whether you're losing fat and gaining muscle. All you need is a tape measure. Measure the circumference of different areas of your body, such as the bust, calves, chest, hips, thighs, and waist.

How Your Clothes Fit

A simple way to track progress is to pay attention to how your clothes fit. You can take pictures of yourself in a bathing suit or a particular outfit and compare them over time to see changes in your body.

Body Mass Index (BMI)

BMI is a measure used to define underweight, overweight, and obesity. However, it has flaws as it doesn't take into account body composition, ethnicity, race, gender, and age. For very muscular people, BMI may rank them as overweight even if they have a low body fat percentage.

Other Methods

Other methods for measuring body composition include skin calipers, bioelectrical impedance scales, and DEXA (dual-energy X-ray absorptiometry) scanning. These methods can provide more accurate measurements of body fat and lean muscle mass but may be less accessible or more costly.

Frequently asked questions