One of the most popular diets for controlling or losing weight is the “Keto Diet.”
Keto diet helps switch the body’s main source of fuel or energy from glucose to an alternative source known as ketones – which involves burning fat.
If you intend to use the keto diet to drop some weight, you may probably be wondering how long it will take for you to start getting results. This article will address this question and many more; all you need do is to read through it patiently.
Does the Keto diet Weight loss work?
Anyone intending to try something new will always ask this question “does this program I am about to embark on really works?” Using weight loss keto is not an exception; those that are new to it can easily be skeptical, even with the success stories of those that have achieved great results. If you look at the testimonies and the science behind the weight loss keto diet, you will see that it works.
Factors that influence the keto diet?
As with every diet or thing in life, results may differ from one individual to another because our bodies are not the same. You can only know how your body will react to it when you begin. Generally, some factors that affect the outcome of keto weight loss include:
· Your body composition or structure, such as fat percentage, weight, height, and gender
· Your metabolic rate, whether slow or fast
· Your health conditions
· The amount of energy you can maintain for daily exercise or activities
· Your level of activeness
· How often you cheat
· Your ketone level
When should I expect the keto diet result?
As mentioned earlier, the keto diet results vary significantly from one person to another – depending on the factors listed above. I.e., the result of people that exercise a lot will be different from those that do not.
Typically, we can consider the average result to expect on the keto diet for the first week, month, and three months or 90 days.
· Result to expect after the first one week on a keto diet
You will experience a substantial drop in your weight after the first week of being on the weight loss keto diet. Normally, people on a regular exercise regime and diets with a caloric deficit can expect to lose up to 2 lbs weekly. In contrast, those on a keto diet could expect a significant drop of 2 to 10 pounds.
Most of the weight you will drop in this stage is water weight because carbs retain water stored in the body. The body stores these carbs in the form of glycogen. Every 1 gram of glycogen contains about 2 to 3 grams of water. As you cut down carbs on your diet, the carbs or glycogen stored will be used by the body for energy together with the water it’s holding to get your body ready for ketosis.
· Result to expect after the first one month on a keto diet
After four to five weeks on the keto weight loss, the first week’s effects and signs must have been gone as your body gradually adapts to the new eating pattern. If you consistently stick to this new diet regime without cheating, your body will burn fat for energy, and you can be sure of burning between 4 to 10 pounds monthly.
If possible, you can buy and use a body fat percentage measuring scale to monitor or guide the keto diet results. One advantage of using a scale is that they give you a better clue of the real fat loss instead of focusing mainly on pounds lost.
If you are on some extra activity in the process, you may build additional muscle, so you can track your body fat percentage weekly to get some encouragement in case the scale doesn’t move much. Another way to encourage yourself is by taking pictures regularly, as this will help reveal any changes in body size that the scale could not capture.
· Result to expect after 90 days on a keto diet
After 90 days of keto weight loss, you will experience some substantial results as you could have dropped as much as 30 lbs. of fat. But it will be good if you always remembered that results vary with individuals and their associated factors.
How much weight can I lose on a keto diet?
If you are consistent and faithful with the weight loss keto diet, you are sure to lose at least 2 pounds a week or 20 pounds in 10 weeks. While this figure is great, some people can lose between 3 to 4 pounds a week or 30 to 40 pounds in 10 weeks.
Typically, expected weight loss results with the keto diet usually fall between 30 to 40 pounds in 12 weeks.
Experts recommend losing weight at the rate of 1% of the bodyweight per week for a healthy metabolism. For obese or overweight individuals, 1.5 to 2% loss of body weight per week is okay. The reason is that obese or overweight people tend to store enough fat that the body can burn for energy without affecting muscle mass.