I get this question a lot.
“How much weight can you lose on keto?”
You can actually lose a lot of weight.
How much weight you lose depends on how far you want to take it.
You can become sculpted like a Greek God especially with the Steak & Eggs Diet.
Here’s something you want to hear:
It isn’t hard to lose weight.
Here’s something you don’t want to hear:
Most people lack the discipline and willpower to do so.
The way you want your body to look is entirely up to you.
So, let’s talk about what you can expect.
When on the ketogenic diet, the weight loss has two phases.
The First Phase: 5-10 Pounds The First Week
The first phase of weight you will lose is from water weight.
It is not uncommon to lose 5 to 10 pounds of water weight in the first week.
For all you nerds out there:
Glycogen is stored sugar.
Each gram of glycogen contains approximately 3 to 4 grams of water with it.
The more carbohydrates you consume, the more water weight / glycogen you will have.
Once your glycogen is depleted, your body will have to tap into burning your fat.
This is exactly what we want.
The Second Phase: 1-2 Pounds Per Week
The second phase of weight loss is from burning fat.
Burning fat can feel like a seemingly slow process.
You will notice drastic changes as the weeks progress though.
Many people get discouraged because they see the water weight come off effortlessly and then the weight loss ‘stalls’.
It doesn’t actually stall, you just lose weight (burn fat) at a steady rate.
The rate you will burn fat at typically depends on:
- Calories Consumed
- Metabolic Rate
The average amount of fat loss you can expect is 1 to 2 pounds per week.
If you want to accelerate fat burning, throw in some intermittent fasting and exercise.
The fat will melt off your body.
However, the closer you get to your weight goal, the slower you will burn fat.
This is because your body will try to conserve energy since less and less fat will be available for energy.
Of course, this all depends on doing the ketogenic diet correctly.
You should ensure that you:
- Consume less than 20-40g of carbohydrates per day.
- Supplement adequate amounts of electrolytes until your body adapts.
- Have a steady supply of healthy fats and protein within your diet.
Don’t get discouraged if you aren’t doing things right at first.
All that matters is that you are on the right track to self-betterment.
Figure things out as you go.
Whatever you do:
Don’t sit there and do nothing about it.
If you aren’t sure what ketosis is or how to go about it, read this.
If ketosis isn’t your thing, the One Meal A Day Diet might be.
Lose that weight and get back into your natural state!
Until Next Time,