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How to Lose Weight on a Ketogenic Diet

Posted by Bryan Shetsky on

A woman using exercise and the ketogenic diet on her weight loss journey

If you want to lose weight, the ketogenic diet, a low-carb eating plan, can help you meet your weight loss goals and objectives. Not surprisingly, a common question people have is "how long does it take to start seeing weight loss results?"

The answer to this question is that each person is different, as many factors come into play. However, losing weight is a meaningful step for anyone who wants to improve how they feel and look, or desires to gain greater control over their health and well-being.

What Factors Impact How Much Weight You Can Lose on Keto?

Your Current Health Condition

Factors like your age and metabolic rate can directly affect how efficiently your body burns fat. The slower your metabolism, the longer it takes for your body to burn fat. Other health conditions such as diabetes, insulin resistance, blood sugar issues, and hormonal imbalances may also be factors.

Body Composition

Your overall body composition plays a role in how quickly you can expect to lose weight following a keto diet. Generally, if you have more pounds to drop based on your BMI (Body Mass Index), you will experience faster weight loss earlier on.

As you approach your goal weight or have fewer pounds to lose, you have to work harder to lose the remaining fat deposits.

Your Lifestyle Habits

If you are already overweight, this means your body is storing unused energy as fat cells. Exercise and strict dieting both help in burning off these fat cells. Slow but steady progress wins the race!

How Can You Get Started with the Keto Diet?

When beginning the ketogenic diet, replacing highly-processed meats and high carbohydrate foods with clean keto-friendly foods, including MCT oil, coconut oil, and metabolism-lifting drinks, helps support your weight loss efforts.

If you're unsure where to start on a ketogenic diet, a keto calculator is an invaluable tool. It helps you figure out the grams of fats, carbs, and protein you should be eating.

Many people find keeping an exercise and dieting journal helps them stay on track. Keeping a count of macros, daily exercise, and even notes about how you are feeling can be invaluable in your journey.

The Fat Adaptation Period

Consistency is critical when following a ketogenic diet. It can take weeks to achieve a state of ketosis and enter the fat adaption period.

Once in the fat-adaptation stage, you will experience fewer carb cravings, feel more energetic, and feel less hungry in general.

As you can imagine, this combination of reduced hunger, fewer cravings, and increased energy can work together to produce a faster burn. (While individual goals may vary, aiming to lose one to two pounds a week is generally considered healthy and realistic.)

Preparing for Your Weight Loss Journey

Before embarking on keto for weight loss, understand there will be a transition period as your body adjusts from the standard American diet to a carbohydrate-restricted eating plan.

As you reduce carbs, your body begins to rely on ketones for energy, and fat burn kicks in. The result is lost pounds and inches, which is the ultimate goal of following a keto diet for many individuals.

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