One of the biggest reasons people decide to give the keto diet a try is because it promises a rapid weight loss. Sure, there are other benefits to it, like increased mental clarity and decreased inflammation. But, shedding excess weight remains the top motivation for most.
When you start a new diet, there’s nothing but possibilities in front of you. You can’t help but wonder how much weight you will lose in the first week, the first month. You try assessing how much time is going to pass between now and your weight goal.
Expectations
While everyone is unique as determined by genetics, background, and lifestyle, there are some principles that apply to everyone. Both of those factors will matter when it comes to weight loss on keto. But here are some things to consider.
Your Overall Health
Being overweight doesn’t necessarily mean you’re unhealthy. However, studies have shown over and over a clear link between chronic obesity and diabetes. Having blood sugar issues or insulin resistance could impact how easily and quickly you lose weight on keto. If you have some hormonal issues, your body might not be inclined to lose weight quickly as well.
Your Body Type
And this doesn’t only cover your natural body shape, which also has something to do with how fast you’ll lose weight on the keto diet. The amount of excess fat in your body will also determine how quickly you’ll be able to lose pounds. Losing more initially might be easier for those who have more weight to lose. But, even the number on the scale can interfere with calculations. If you have more muscle mass, you’ll lose quicker even if you weigh more. Muscle is heavier than fat.
What You Eat
Keto is great for curbing hunger pains and optimizing your body’s energy usage. But, in order to lose weight, your calorie intake still has to be lower than it was before. And the types of food you’re incorporating in your keto meals will impact how your body processes them.
Another thing that might be holding you back in terms of how fast you will lose weight on the keto diet is the hidden carbs. They are usually found, albeit in relatively small amounts, in the quintessential keto foods, like cheese and sunflower seeds.
Also, how fast your body adapts to the new way of eating will influence the speed of weight loss. Some people will have a harder time and it could take several weeks longer to adapt. It’s important not to be discouraged.
Keto Macros and Activity
If you’re just starting out, you might want to keep your carb intake below 50g net carbs per day. For a lot of people, that is a major adjustment. But, after a while, if you stumble on a weight loss plateau, you might consider further cutting the carb intake and see if that affects the weight loss. The trick is in finding the perfect macro ratio for your individual weight loss journey. This can seem like an overwhelming task, but once you discover what works for you, it won’t feel that way. Also, physical activity helps a lot. Even just walking 35 minutes a day can make a lot of difference.
