The keto diet is mostly used for weight loss and it will take some longer than others to see the benefits.
There are four factors that determines how much you will lose and in what space of time.
- Your current health state – If you are overweight, resistant to insulin or simply cannot burn fat as fast as the majority of people then you will lose weight a lot slower.
- Your body – What is your BMI? Do you need to burn a lot of fat? In the beginning, if you have a lot of fat to burn you will see some weight loss very quickly, whereas a leaner person make take longer. Over time, the results will taper off.
- Current habits – What is your current diet like? Are you eating keto only foods and reading the labels to make sure you are not taking on hidden sugar? Are you exercising? Changing your habits to positive ones will set you up for success.
- Transition into ketosis – If this is the first time you are on a keto diet, then becoming fat-adapted will take a little longer. Your body needs to learn to product ketones and then use fat as an energy source.
Stay on track by eating the correct amounts of keto food, remember that the keto diet is not just about going on a diet; it is a way of life. So, treat it as your new lifestyle.
During your first week on the keto diet you can expect to lose up to 10 pounds as you are losing water. Just remember to keep drinking more water than usual to avoid become dehydrated.
After two weeks, your body is getting used to creating ketones and the cycle of burning fat starts. It will be steady and consistent. Expect to lose up to 2 pounds per week.
As you progress further into your diet, you will start to see the fat come off and the weight loss slowing down as the calories you are eating is sustaining your current physical needs.
Sit back and re-evaluate what you need to do next to increase the weight loss further.
The keto diet will have different effects on the body for everybody. Listen to your body and make changes as and when you need to.
There are many Facebook groups you can join for tips and peer support. Share your love for the diet, share recipes, learn and ask questions.
You’ve got this!