A question I am asked a lot is “How much weight can you lose on keto”. The answer to the question is “it depends” so let’s look further into what I mean.
Let’s face it the keto diet has become very popular because it plain works! Think about it. If people failed to lose weight after they followed a certain diet and carried out all the tips you’d soon hear about it. The diet would simply fade into oblivion. That is not the case with the keto diet. It’s just as popular as ever.
The great thing about the global market for weight-loss diets and products is that it has a self-adjusting and self-policing internal mechanism. If a particular product doesn’t do what it claims to do, few people would buy it. The word will get out and people would stop buying that product.
Let’s face it, the majority of weight-loss diets and books out there work. Most of those programs do deliver but to a degree. What do I mean by this?
Short-Term Weight Loss versus Long-Term Weight Loss
The problem is there are two timelines involved. You can’t just focus on the first timeline. By this I mean short-term weight loss.
Sure, you go on a diet and within the first three weeks, you lose quite a bit of weight. Awesome! The problem is can you sustain it so you keep the weight off for life?
Sadly, that is where most people fail with most diets. The weight goes back on after they finish the diet.
The reason is simple. A lot of us start to fight ourselves the moment we try to change our usual habits. We’re used to doing things a certain way. We have certain food habits just as we develop certain life habits. We are the products of our habits. This is the truth.
We can make all sorts of excuses. We can come up with all sorts of seemingly reasonable-sounding justifications but, at the end of the day, we are the products of our habits.
The great thing about the keto diet is that enables you to embrace some of these habits that we normally feel we should apologize for. If you like fatty foods for example then you, like most other people, would probably be talking about feeling guilty that you eat certain things.
The keto diet enables you to indulge yourself within a certain framework. As long as you stick within this framework, your love for fatty food or food that usually makes you feel guilty will actually help you lose weight.
Related reading: How Does The Keto Diet Work?
How much weight can you lose on keto?
I can say honestly that you can lose quite a significant amount of weight in the short-term with the keto diet. Don’t be surprised if you lose ten pounds, fifteen pounds or even thirty pounds or more.
Related reading: How Ketosis Works for Burning Fat Faster?
If you pair your new keto diet with a moderate exercise program, expect even more weight loss.
Randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet. 3.
What really excites to me about this diet is not the short-term weight loss. Let’s be honest with ourselves here. Most other diets are able to do deliver on this. Most other diets, as I have mentioned, won’t be on the market if they could not deliver some sort of initial short-term weight loss.
The keto diet is no exception to this. What makes it exceptional, on the other hand, is its ability to deliver sustainable weight loss. In other words, you lose weight and you keep the pounds off.
You can’t of course go back to your previous way of eating which would probably pile on the pounds again. But many people gradually increase the amount of carbs they eat to see how many they can tolerate without gaining weight.
Others go on and off the diet but in a controlled way. They reach their goal weight and then relax the rules a little. If they start to put on weight again they go back onto the keto diet. I am not saying that this is a good way to go. It’s much better to make keto a lifestyle.
I really cannot give you an exact figure for how much weight you could lose. Everyone is different and it really all boils down to whether you can stick to the keto diet or not and keep track of your carbs.
One man, whose story is told on Diet Doctor, lost 71 pounds in just 3 months on the diet. His waist size waist size reduced from 40 inches to 32 inches. His weight was 231 pounds to start with and he had many health problems which simply vanished on the diet.
No cravings and no hunger
One of the advantages of the keto diet is that you don’t have to count calories. The majority of people find that once they get into ketosis (the state where you burn fats for energy instead of glucose) don’t feel hungry or get cravings. That in itself is a blessing. Imagine, a diet where you don’t starve yourself!
The other thing about the keto diet is that you don’t have to give up desserts or sweet treats. By using low or zero carb sweeteners you can make some very tasty desserts and snacks that people not following a keto lifestyle happily eat too.
This is the reason that people are able to stick to the keto diet. Once you get used to the ratios you need to stick to it’s easy enough to stick to if you go out to eat. The diet has become so popular that some restaurants are offering keto friendly meals.
Health advantages of the keto diet
The keto diet has other advantages too besides weight loss. It can help with many other health conditions too. People often find that their high cholesterol and triglyceride levels normalize. Doctors are often surprised that a high fat diet could have that effect on cholesterol.
The diet helps to normalize blood sugar in type 2 diabetics and people with pre-diabetics, can help with joint pain, boost energy and mental focus.
Related reading: 5 Amazing Health Benefits of a Keto Diet
Customized Keto Diet Plan
If you’re ready to commit and if you have decided to go on the keto diet then why not get a Custom Keto Plan that will maximize you weight loss?
Not only is it a good way to lose weight relatively quickly but it also reduces cravings.
You get asked a few simple questions so you get a personalized plan based on your gender, age food preferences, goals and how much weight you want to lose.
This custom plan which comes with a guarantee includes meal plans and recipes. You even get swaps for any meals that you don’t like.
This plan enables you to fully prepare to maximize your chances of success with the keto diet. Just like any other diet, if you go into the keto diet completely unprepared, chances are you will fail.
Again, we’re not talking about short-term weight loss. We’re not talking about the few pounds that you lose the first few weeks. We’re talking about the pounds coming back as you stumble and fall later on. That’s when the whole diet becomes unsustainable.
Using the Custom Keto approach , you will get a sustainable way of losing the weight and keeping it off. You have to get into the keto diet the right way, and this framework enables you to do that.
So you see the answer to the question “How much weight can you lose on keto” is a lot more over the long term than you may be able to lose on other diets.