Keto 101: Losing Weight on a Keto Diet
Keto 101: Losing Weight on a Keto Diet
The keto diet and weight loss
By now, you have most certainly heard of the ketogenic diet. This low carb, high fat diet has helped thousands of people lose weight and regain control of their health. If you’re thinking about starting the keto diet and want to know more about what sort of weight loss you can expect, read on! We’ve got plenty of information to help guide you through your keto journey.
The burning question: Will I lose weight on keto?
More than likely, yes! The process of ketosis has been proven to burn fat. But before we dive in, it’s important to note that results vary greatly from person to person. This is due to your own unique body chemistry and your own body’s needs, as well as how much you exercise and your eating habits while on the keto diet. While on the diet, be sure to pay close attention to how you feel and make any adjustments you feel necessary. When in doubt, contact your physician.Ketosis explained: How the keto diet helps you lose weight
The main principle of the ketogenic diet is getting your body into a state of ketosis. But what does this mean?
When we make fat the building block of our diet instead of carbs, we basically flip the switch and force our bodies to use the fat as fuel. As our bodies start to burn fat, it produces molecules called ketones. These are made in the liver from the fat you consume and have stored in your body. Once you’ve achieved a certain level of ketones in your body, your body will use them to fuel your metabolism – and you are officially in ketosis, a fat burning metabolic state.
Another reason why keto weight loss is good for you is that the keto diet is effective at reducing belly fat. This often harmful visceral fat is linked to a number of conditions such as type 2 diabetes, heart disease, and colorectal cancer. So, losing a few inches around your waist can improve your health overall.
What kind of results can I expect?
The initial phase:
One big perk many people enjoy when first starting keto is a significant amount of weight loss in the first week or so. Most of this is water weight, and the number on the scale definitely won't go down as quickly after the initial start. However, the kickstart is extremely motivating for many. Depending on your starting size, you can lose anywhere from 2 to 10 pounds in the first week alone.
Keto 2 week results:
After about two weeks, once that initial water weight is gone and you’re fully in ketosis, the actual fat loss begins. Your progress may appear slower, but again, you’re losing actual fat now, not water! If you follow the keto diet properly, you can expect to lose a safe average amount of 1-2 pounds per week.Keto 2 month results:
About two months in, studies have found that obese patients lost on average about 30 pounds, and approximately 88% of all patients lost about 10% of their initial weight. That means if you are a woman who weighs 170 pounds, you can expect to lose around 17 pounds in just 2 months. Again, bear in mind that results vary based on your own unique body.
Keto 90 days: before and after
Making it 90 days, or 3 months, on the keto diet is a milestone to be celebrated. A simple internet search of before and after pictures is proof enough of the weight loss one can achieve on the keto diet. However, at this time, you may feel you are still in ketosis but not losing weight. So, what can you do?
Hitting a keto plateau: what to do when the scale doesn’t move anymore
You may notice around the 3- or 4-month mark that your weight loss has slowed down or even plateaued. Don’t become demotivated! This is simply because you are closer to your goal weight, and your body needs fewer calories to maintain itself. As your weight goes down, so does your daily caloric need.
The most important thing is to make sure your body is still in ketosis and not to get discouraged. If you are in ketosis but not losing weight, it simply means your body needs some time to readjust. It’s going through some major changes, so be kind to yourself. When keto doesn't seem to work, don’t just throw in the towel; stick with it and you’ll continue to reap the benefits.
Let Green Chef guide you on your keto weight loss journey
Everyone’s keto journey will look different. Some will experience a huge amount of keto weight loss, some less. It all depends on your unique body’s needs. Stay focused on your health, try not to compare your results to those of others, and you’ll be sure to succeed!
Green Chef can help you at any stage of keto weight loss. Whether just starting out or jumping back in, let our specially curated keto weight loss meal plans make it easy. Enjoy fresh ingredients to make delicious keto friendly meals delivered right to your front door. Get started today with Green Chef!