Before starting a ketogenic lifestyle, if you want to make sure, how much weight can you lose on keto, let us tell you that Keto helps you lose the fastest weight in the least time, better than other dietary routines?
But there is a twist. Keto weight loss timeline is different for different people, and the ketosis weight loss rate can be less or more depending on various factors other than just diet.
This guide is covering everything from calculations to factors to mistakes to avoid when following a ketogenic lifestyle.
How to lose perfect weight without feeling tired, avoid keto flu, and maintain in the long run? Here are a series of tips you must know.
How Much Weight Can You Lose On Keto?
How fast can you lose weight on keto depends on how heavy you are and how much water weight you are carrying.
Keto isn’t a diet but a complete lifestyle that makes you drastically shrill, and you start to see results within just the first week of your LCHF routine.
Anecdotally, the heavier you are, the more water you will carry, and the faster you lose weight on a keto diet. However, the reading is based on the comments of the general public.
When we look at the scientific reasoning and evidence of how much weight can you lose on keto, we find plenty of dynamics to lose weight faster on a keto diet.
Average Weight Loss on Ketogenic Diet
You can shed as many as you want on a keto diet, but on average ketogenic lifestyle helps you lose 0.5 to 1 kg in a week, which makes around 2 pounds.
According to a study;
- A group of obese people followed a keto diet for 2 months and lost 13.6 kg, around 30 pounds.
- 8% of them lost even more weight than the first two months by the end of the study. On average, they lost 3.5 fat per week.
This makes a ketogenic lifestyle (diet and exercise) a perfect thing to eliminate excess pounds from your body.
Keto Weight Loss Timeline
Keto weight loss timeline refers to how much weight someone loses in how much time. The more weight you lose in less time, your keto weight loss timeline will be good, and vice versa.
Different factors determine your Keto weight loss timeline.
How much weight can you lose on keto? As much as you want. Depending on the following factors, you can control or increase the weight loss speed and have a better keto weight loss timeline:
1. Physical Wellbeing:
How many days, weeks, or months you will take to lose weight depends on your health and well-being. For instance, if you have PCPOs or thyroid issues, you might take more time to lose weight.
Your Basal Metabolic Rate or BMR will also play a role here. In simple words, you can say how fast your metabolism is, how long food stays in your body and the condition of your bowel movement.
People with no specific health conditions such as PCOs, thyroid, insulin resistance, blood sugar issues, or metabolic problems can lose weight and shed pounds faster on a keto diet.
2. Body Composition:
Body composition means if you are overweight or following a keto diet, just for good curves and shed pounds to look skinny.
You can check your body composition by looking at your weight and height ratio. For instance, an average person with 5.5 height should weigh around 52 KG.
If you are around 53 or 54 kg with this height, you will take more time to lose weight than someone having 20 kg more weight than the average.
If your body composition is obese, you are likely to shed more pounds at the start if you ask how much weight can you lose on keto.
3. Lifestyle:
Lifestyle, habits, and your overall way of living will determine your Keto weight loss timeline better.
For instance, with a ketogenic lifestyle, your weight loss rate will be meager if you are not an active person, working on a desktop job, and always having junk food on lunch breaks.
On the other hand, if you are following a keto diet while doing your sitting job and are moderately active like you use stairs than elevators, you can lose weight quicker.
4. Fat Adaptation Period:
Your fat adaptation period starts when your body enters ketosis. What does that mean? It means your body now doesn’t have carbs to burn for energy, and so it will move towards fats to consume for power.
The faster you enter ketosis, the quicker you will lose weight. For this, you should stick with the LCHF diet plan. If you follow all the ketosis rules perfectly and are conscious of your water drinking habits, you can shed weight faster.
5. Keto Macros:
Keto is not a diet but a lifestyle in how you live (active or sedentary) and what you eat (fats, carbs, protein ratio); both things matter.
So, when you are on a keto diet, you are advised to keep reasonable control of Keto macros. There are three macronutrients that control keto:
- Fat = 70 %
- Protein = 25 %
- Carb =5 %
Whatever you eat, make sure to be sure of these macros. For this, you can google various terms such as if eating feeling like eating apples, make sure to know if apples are keto, and be mindful of what to eat on a keto diet.
Being this conscious will help you trigger weight shedding and have the fastest answer for how much weight can you lose on keto.
6. Psychological Triggers:
Psychological triggers refer to how eager you are to lose weight and how willing you are to do things for weight loss.
Such as, you should have the power to refuse if someone asks you to munch on the previous night’s pizza leftovers and be ready to bear low-carb symptoms.
You will have to sacrifice your favorite food, go for a walk even when you don’t feel like it, and eat less than your fill to accelerate how much weight can you lose on keto.
7. Organic Supplements:
Typical keto diet pills have side effects such as keto flu, constipation, brain fog, and weight fluctuations.
However, some organic supplements can actually help your body to enter ketosis. But do not use them without following a typical keto diet.
You should go with celebrity-endorsed supplements, a healthy diet, and a proper lifestyle to accelerate your keto weight loss timeline.
8. Hacks:
To increase the weight on a keto diet, you should also go with some other things, such as working out more and intermittent fasting.
With such hacks, we have real-life examples of one month on the keto diet where people lost weight quicker than they imagined.
For this, you can read our guides on:
- Guide ➔ How to lose 50 pounds in 3 months on a keto diet?
- Guide ➔ How to lose 40 pounds in 2 months on a keto diet?
The hacks include intermittent fasting, drinking more water, and consuming organic keto supplements.
Things to do to Avoid Mistakes on a Keto Diet
Those who don’t know about the ketogenic lifestyle, how much weight they can lose on keto safely, and other things in this regard can make mistakes to cause serious health issues, and instead of losing, they might end up gaining weight.
So, here are some common mistakes to avoid:
- Track your ketones regularly to see if your body has reached ketosis.
- Decrease the organic carb intake and refuse to drink milk or eat apples.
- Eat good fats instead of consuming harmful fats that can increase your cholesterol levels.
- Say no to processed food for the time you are on a keto diet, or else you find no results for weight loss.
- Using artificial sweeteners is the biggest pitfall that people fall into when on a keto diet. However, these do not carry calories but are very high in carbs to kick you out of ketosis.
- Beware of how much sugar can kick you out of ketosis.
- Take care of the micronutrients.
- Depend on organic food items.
- Keep track of your routine.
- Do not follow a ketogenic lifestyle for more than 4 to 6 months.
Bottom Line
Here our discussion on how much weight they can lose on keto comes to the end. We have added all the information regarding average weight, healthy weight, or typical weight you can lose on a keto diet.
Along with this, we have added factors to help you accelerate your keto weight loss timeline. For more information, keep visiting Look Broad Keto.
