The ketogenic diet is a low-carb, high-fat meal designed to encourage weight loss. Strict adherence to this diet forces the body to undergo ketosis, a condition where the body depends wholly or partially on ketones rather than glucose. There is no predetermined figure or change in weight loss on keto as it differs from person to person.
A study conducted recently amongst obese patients and individuals wanting to lose weight resulted in an array of changes. One of the patients was discovered to have lost over 13kg in just two months while some of the patients were still struggling to see any noticeable change in their weight.
However, results from several studies and research from profound dieticians have arrived at an expected weight loss range for keto dieters.
Expected weight loss in keto
Weight loss in keto occurs when the body undergoes ketosis. Ketosis is a metabolic process in which the body uses ketone as its fundamental energy source due to the low availability of glucose in the body.
The body undergoes extreme dietary changes in the first few days, and the expected weight loss is 2 to 10 pounds. This is often regarded as faux or water weight, as the real weight loss begins in the second week.
In the second and third weeks, the body undergoes ketosis, and the body fat becomes the main source of energy. There is rapid weight loss during this stage, and the expected weight drop is 20 to 30 pounds.
To maximize weight loss on keto, dieters are encouraged to adhere strictly to low-carb, keto-friendly foods, reduce stress by taking frequent naps, and incorporate cardio exercises to help reduce weight.
You should avoid losing more than 5 pounds a week as excess weight loss within a short period causes dehydration, extreme fatigue, and mood swings.
Conclusion
Everyone’s body is different, which means the amount of weight lost differs from person to person when similar procedures are used. Overall, weight loss depends on how long you are on the keto diet, your present weight, genetics, calorie deficiency, and any underlying health condition.
Hence, medical practitioners advise keto dieters to avoid setting unrealistic weight standards or mounting excess pressure and expectations on themselves.