Fat Loss On Keto: How Long Before Results Show?

The ketogenic diet is a popular choice for those looking to lose weight, with its low-carb, high-fat approach offering some incredible results. But how long does it take to see fat loss on keto, and what can you expect in terms of weight loss over time?

When starting keto, many people experience rapid weight loss in the first week or so. This initial drop on the scales is often due to a loss of water weight, as the body moves into a state of ketosis and starts burning fat for fuel instead of glucose. This transition period can result in a loss of anywhere from 2-10 pounds, though it's important to note that this is mostly water weight and not pure fat loss.

After the first week or two on keto, weight loss typically slows down to a steadier pace. This is when your body is fully fat-adapted and has become more efficient at burning fat. You can expect to lose around 1-2 pounds per week during this time.

By the three-month mark, most people will find their weight loss slows even further, losing perhaps 1-2 pounds every couple of weeks. This is because, as your weight decreases, your daily calorie needs also reduce, so you'll need to adjust your macros and increase your activity levels to continue losing weight.

While the keto diet can be effective for fat loss, it's important to remember that results may vary depending on your starting weight, age, activity levels, and overall health. It's also crucial to prioritise your health and well-being, and not lose weight too quickly, which can lead to dehydration and other health issues.

Initial weight loss is water weight

When starting the keto diet, people often experience rapid weight loss in the first week. This initial weight loss is not due to fat loss but rather water weight. Carbohydrates bind to water in the body, and when you lower your carb intake on the keto diet, your body will use up its stores of glycogen for fuel before it begins to burn fat. For each gram of glycogen stored in the body, there are typically 2-3 grams of water attached. Once your glycogen stores are depleted, the water bound to it is eliminated, resulting in a sudden and dramatic weight loss in the first week.

This rapid water loss can lead to dehydration and constipation, so it is important to drink more water than usual to stay hydrated. While this initial weight loss is not fat loss, it is a positive sign that your body is transitioning into ketosis, the fat-burning mode. After the first week, weight loss will continue at a steadier pace of 1-2 pounds per week on average.

The amount of water weight lost during the first week of keto can vary from 2-10 pounds, depending on the individual's size and how much water weight they are carrying. The larger you are, the more water weight you are likely to lose initially. However, it is unlikely that much of this initial weight loss is fat loss.

Overall, the keto diet is effective for fast and sustained fat loss. The key to keto diet success is consistency in eating keto-friendly foods and allowing your body time to adjust to this new way of eating.

Weight loss may slow as body adapts

After the first week of a keto diet, weight loss will not continue at the same pace. Instead, you can expect to lose a steady amount of weight, averaging 1-2 pounds per week. This is also the time when your body switches from burning carbs to burning fat, which means you will actually be losing fat.

After the first week, once you've used up your glycogen stores, your body will move into ketosis and start burning fat. Although the rate of weight loss may slow down, this is when you will really start to notice a difference. You will gradually become leaner, and your body will begin to change shape. You will also start to feel the benefits of keto, with fewer cravings and more energy.

After three months of following a keto diet, most people find that weight loss slows down further. By this point, most of your weight loss will have happened, and you may have already reached your target weight. If you haven't reached your weight loss goal by three months, keep going! There's more you can do to improve your weight loss results.

Continue to keep track of your macro intake; it's likely you'll need to recalculate your macro amounts by three months into the keto diet. Your body will have already lost a moderate amount of weight, and you may find your activity levels are up—all of which impact the amount of macros you need each day. Adjust the amounts for what your body and lifestyle are like at the three-month mark. This could make the difference for continued weight loss success.

You can also increase your activity level now that you've lost most of the excess weight. Physical activities that you've taken part in so far may not be challenging enough once you reach the three-month mark. Be sure to increase your activity level and difficulty to meet you where you are now and help you maintain progress in the long term.

Remember, if you've built more muscle since beginning keto, this weighs more than fat, so the numbers on the scales may not provide you with a complete picture of your progress. It's a great idea to take your body measurements at regular points throughout your transition to keto and have your body fat percentage calculated too. This will give you an overall picture of your progress that isn't solely reliant on your weight.

Fat loss begins after the first week

After the first week of a keto diet, your body will have moved into ketosis, a metabolic state where it burns fat for energy instead of glucose. This is when fat loss begins.

The keto diet is a high-fat, low-carb diet that encourages the body to enter a state of ketosis. In this metabolic state, the body burns fat for fuel instead of glucose, which can lead to rapid weight loss. When you limit your intake of carbohydrates, your body starts to use stored fat for energy, reducing body fat.

Weight loss on keto varies from person to person. Generally, if you maintain a daily caloric deficit of around 500-700 calories, you can expect noticeable weight loss after anywhere from 10 to 21 days. However, it's important to remember that weight loss is not linear, and some may see results sooner. It's crucial to set realistic weight loss goals and keep in mind that everyone's weight loss journey is unique.

The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose a significant amount of weight, it may take a few months to reach your goal. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health. Incorporating exercise into your daily routine can also help accelerate weight loss on the keto diet.

Besides weight loss, the keto diet has been linked to several other health benefits. These include decreased hunger due to highly satiating foods, increased energy levels, improved lipid profiles, improved blood sugar, reduced waist circumference measurements, and loss of fat mass. Additionally, non-scale victories (NSVs), or health improvements that result from small life changes, are also an essential measure of success on the keto diet. These include improved energy levels, better sleep quality, enhanced mental clarity, reduced inflammation, and better skin health.

Weight loss varies from person to person

Weight loss on the keto diet varies from person to person. Generally, if you maintain a daily caloric deficit of around 500-700 calories, you can expect noticeable weight loss after 10 to 21 days. However, it's important to remember that weight loss is not linear, and some individuals may see results sooner than others. Setting realistic weight loss goals and understanding that everyone's weight loss journey is unique is essential to staying motivated and achieving long-term success.

Initial weight loss on the keto diet is often attributed to water weight, and as the body adapts to this new way of eating, the rate of weight loss may slow down. The extent of weight loss can differ based on an individual's size and water retention in their body. For example, larger people tend to lose more water weight when starting the keto diet, making it unlikely that the initial weight loss is due to fat loss. After the first week or two, the body enters a metabolic state called ketosis, where it burns fat for energy instead of glucose, leading to further weight loss.

The keto diet is well known for its weight loss benefits, and many people choose it for its ability to reduce weight within a relatively short period. The high-fat, low-carb approach satisfies appetite and reduces blood sugar cravings, resulting in significant overall weight loss. While the keto diet can be effective for weight loss, it's important to remember that it may not be suitable for everyone, and there may be potential drawbacks. Consulting with a healthcare professional before starting the keto diet is crucial, especially for those with pre-existing health conditions.

The key to successful weight loss on the keto diet is consistency and giving your body time to adjust. It's important to treat the keto diet as a lifestyle change rather than just a diet plan. Eating keto-friendly foods, including healthy fats, veggies, and quality meats, is essential. Additionally, calculating your macros based on your body composition can help you stay in ketosis and make it easier to lose weight. Increasing your daily physical activity, even if it's just moving more in your everyday life, can also help accelerate weight loss.

While the scale is one way to track weight loss, it's not the only measure of progress. Taking body measurements and calculating body fat percentage can provide a more comprehensive picture of your progress. Additionally, non-scale victories (NSVs), such as improved energy levels, better sleep, enhanced mental clarity, reduced inflammation, and better skin health, are also important indicators of success on the keto diet. These health improvements result from small lifestyle changes and can have a significant impact on overall health and well-being.

Keto may not be suitable for everyone

While the keto diet has been proven to be an effective way to lose weight, it is not suitable for everyone. Here are some reasons why:

Health Risks

The keto diet is associated with several health risks, including an increase in "bad" LDL cholesterol, which is linked to heart disease. The high-fat content of the diet can be problematic, especially since it encourages the consumption of saturated fats from oils, lard, butter, and cocoa butter. This can lead to an increased risk of heart disease.

Additionally, the keto diet can cause nutrient deficiencies, as it restricts the intake of many nutrient-rich foods such as fruits, whole grains, and legumes. This can put individuals at risk for deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

The diet may also lead to liver problems, especially if the individual already has a liver condition, as the body has to metabolize a large amount of fat. Similarly, the kidneys may be overloaded due to the high protein content of the keto diet, which can lead to kidney problems.

Constipation and Digestive Issues

The keto diet is low in fiber, as it restricts the consumption of fibrous foods like grains and legumes. This can lead to frequent constipation and other digestive issues, especially for those who already have digestive health conditions or are prone to constipation.

Irregular or Absent Periods

The keto diet may affect hormonal signaling and has been linked to irregular or absent periods in some individuals. This is a sign that the diet may be too restrictive and is not suitable for those who experience these issues.

Not Enjoying Food

The keto diet is very restrictive, and some people may find that they are not enjoying food anymore. If you do not like the foods allowed on the keto diet and find yourself pouring fat over your meals to meet the high-fat requirement, it is not a sustainable or enjoyable long-term solution.

Social Isolation

The keto diet is so restrictive that it may impact your ability to attend family gatherings or eat the food served at social events. This can lead to social isolation and a feeling of being disconnected from loved ones, which is not a healthy or enjoyable way to live.

Not Suitable for Certain Medical Conditions

The keto diet is not suitable for everyone and can be dangerous for those with certain medical conditions. For example, individuals with kidney disease or type 1 diabetes should not follow the keto diet, as it may negatively impact their health.

Additionally, those with a history of eating disorders should be cautious, as extremely restrictive diets can be harmful. If you have any health concerns, it is crucial to consult with your healthcare team before starting the keto diet or any restrictive diet.

Frequently asked questions