THE KETO WEIGHT LOSS TIMELINE: TIMESCALES FOR SUCCESSFUL WEIGHT LOSS ON A KETO DIET
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Time to read 9 min
If you are starting a keto diet to lose weight, you will have a lot of questions...
Will you see rapid weight loss within the first week?
What weight loss results can you expect in a month?
Sound about right?
Well, today, I will break down the Keto Weight Loss Timeline for you, from the first week to six months and beyond.
That way, you know exactly what weight loss to expect, step-by-step, pound by pound!
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The Keto Diet Weight Loss Timeline Explained
At The Keto Collective, we know that everyone wants to visualise the weight loss timeline and the journey that they're about to embark on. After all, many of you are really just here for one thing—fat loss!
So, let me explain what you can expect on the weight loss front.
Regardless of how much you expect to lose or your weight loss goals, the speed of your actual weight loss progress depends on several factors:
How much weight you have to lose in the first place
How much physical activity are you involved in?
Age and metabolism when starting the keto diet
Starting Body Composition. How much muscle do you carry?
How big a deficit are you in if you are staying in a calorie deficit!
As you can see, the keto weight loss timeline could vary massively from person to person!
Someone with over 100lbs of fat to lose will drop weight extremely quickly in comparison to someone trying to get rid of that stubborn muffin top in time for Summer. It all depends on the individual!
Whether you are looking for a complete physical overhaul or just looking to lose those last few pounds, the key is getting into ketosis, sticking with keto, and being patient with the process. Trust me, that fat will start melting off if you stay consistent! Plus, all the other health benefits of keto make it so worth it.
One final thing... If you have any medical conditions, please speak to your local Doctor or GP before making lifestyle changes.
Let's go through what you can expect to lose weight-wise, week-to-week, on the ketogenic diet.
Week 1: Saying Bye to Carbs and Getting Into Ketosis
Depending on your starting weight and body composition, in Week 1 you can see anywhere from 1-10+ lbs of weight loss on the keto diet. You may experience even more if you are dealing with issues related to obesity. Just remember, a lot of this is water weight! Every gram of glycogen in your body comes attached to 3 grams of water, so expect to pee a lot this first week!
The big goal for week one is getting into ketosis.
Ketosis is the state where your body flips the switch and shifts from burning carbs to burning fat for energy. To make that happen, you'll be cutting your daily carb intake way down – to like 20 to 50 grams per day. That may be an adjustment, especially if you're used to more carbs.
At the Keto Collective, we recommend getting as close to 20 carbs per day as possible when you start keto.
I know, I know - that's low. But think of all the bread, pasta, and sugary treats you're kicking to the curb! Once they're gone, you will be getting close to low-carb.
Without those quick carbohydrate fixes, your body will quickly burn through any remaining glycogen stores quickly. That is because when you use your muscles, your liver converts your glycogen stores to glucose, which you use as energy. Once that energy source has run dry, your body has to figure out how to burn fat for fuel instead.
That's ketosis, and it's where the keto magic happens!
Load up on fatty keto foods like avocados, nuts, olive oil, and fatty cuts of meat, and prepare for hunger and carbs pangs. The first week can feel a bit rough. You might run into that famous "keto flu" with headaches, a little fatigue, brain fog – all sorts of fun stuff.
But push through! Drink lots of water and get extra electrolytes to ease the transition. Add salt to your water if you get cramps, and use supplements if needed.
Track your carbohydrates diligently, beware of hidden carbohydrates, and read every food label. Remember, this is a high-fat diet, not a low-fat, low-carb diet like the Atkins diet.
You have to up your fat intake!
PRO TIP: To get into ketosis as quickly as possible, try intermittent fasting while cutting all carbs from your diet. Also, consider some exercise to burn through your remaining glycogen stores. Resistance training, such as weight-lifting, will burn through those stores quickly and provide the best returns.
Week 2-3: Becoming a Fat-Burning Machine
In Weeks 2 and 3, you can expect rapid weight loss of 2-5 lbs per week. You may still be dropping water-weight at this point depending on how strict you are being with your carb intake. However, you should be attacking those stubborn fat stores as well.
If you made it through week 1, give yourself a little pat on the back!
You're well on your way, and you should be deep into the state of ketosis by now. Use test strips or an electronic ketone monitor to make sure of that!
During weeks 2-3, your body really starts adapting to using fat for fuel. It's like finally getting the hang of riding a bike.
This "fat adaptation" phase is when you'll hopefully start feeling amazing effects like:
Steady, sustainable energy (no more carb crashes!)
Improved mental focus and clarity
Reduced cravings and hunger
You see, fat is a much more reliable fuel source than carbs. It provides stable, long-lasting energy without the blood sugar rollercoaster.
For me, this was the turning point when keto started to click. I had enough energy to power through my workouts. My mind felt sharper than it had in years. Best of all, I didn't feel like a snacking zombie anymore!
Once you get past that initial keto flu hump, you're in the adaptation zone! That's where your body gets the hang of burning fat. Hopefully you will notice a boost in energy, better mental focus, and those cravings finally starting to ease off.
This will feel exciting to you because it's proof that your hard work is paying off! But don't let your carb guard slip—the journey isn't over by a long shot!
Week 4 and 5: A Whole New You
Weight loss should have slowed down by the time you hit weeks 4 and 5, but you can still expect fat loss of 1-3lbs per week. Stubborn fat deposits around the mid-section will soon be melted away; just stay consistent and low-carb! Those with a high body fat percentage when starting out may still be seeing fast weight loss of 5+ lbs per week. It all depends on the individual!
Alright, you've made it past the keto growing pains - congratulations! From week 4 onward, you're a bonafide fat-burning machine with continued weight loss.
This is when you'll really start seeing the number on the scale go down, but the benefits of keto go far beyond just dropping pounds.
Many people report improvements in:
Triglyceride levels
Blood sugar control
Reduced inflammation
Skin health
Mood and energy
Improved Sleep
Personally, I felt like a whole new person after a couple of months on keto. My body felt lighter, my mind felt clearer, and my confidence was through the roof. No more bloating, fatigue, or brain fog for me!
Of course, everyone's experience on keto is a bit different. Maybe you'll feel gradual improvements, or maybe it will be a sudden transformation. The key is sticking with it and trusting the process.
By now, you should be a fat-burning ninja! You're losing those extra pounds because you're generally running on fat and eating fewer calories.
6-Weeks and Beyond: Keto for the Long Haul
Beyond 6 weeks, you have now fully adapted to the Keto Lifestyle. Depending on your starting weight, you may still see rapid weight loss. For most, weight loss would have slowed down massively by now. What you can expect instead is a continuing change in body composition. While the weight of the scale may say the same thing every morning, you may notice yourself getting leaner. That is because your muscle weight is up, and your fat weight is down! And muscle weighs more than fat!
After months of following the keto lifestyle, you will now be able to keep track of macros without an app, your stores of glycogen will be empty, and your sugar cravings will no longer bombard you during your morning work break.
You are now fully keto-adapted!
Following a keto diet doesn't have to be something you can try for a few weeks or months to lose weight. I think it's a lifestyle that can be adopted in the long term.
A diet centred around whole, natural foods like meat, eggs, veggies, and healthy fats. No dodgy processed ingredients or sugar bombs. What's not to love?
Keto can be so much more than just a short-term fix. Sure, it can help with weight loss, but the real power lies in all the other benefits you get as it becomes a lifestyle.
You can enjoy better cholesterol levels, more stable blood sugar levels, and clearer thinking over the long term on keto. All by cutting out sugar and carbs and upping fats. Isn't that crazy?
Either way, by now you should have seen significant weight loss from your keto efforts. All the water weight is gone, and you should be looking very lean in the face. You can maintain a healthy weight in a safe way by maintaining the keto life.
Remember... It's Not Just About the Diet
While keto-friendly food is your foundation, the whole package will help you smash those goals! Here are a few tips to keep in mind:
Meal Prepping is Your Friend: Planning meals, having keto snacks on hand, and even cooking ahead makes staying on track way easier. Don't forget to pick up some tasty Keto Bars or Keto Cookies to keep your cravings at bar.
Move that Body! Exercise is amazing when you're on keto. It helps rev up that metabolism and keeps your energy levels high.
Sleep is King (or Queen): Enough sleep helps control stress and keeps you from reaching for unhealthy food when you're grumpy and tired. Remember to prepare for sweaty nights in the first week of ketosis. Buy a cool pillow, and go easy on the thick blankets.
Hydration is Key: Drinking water makes you feel fuller and supports your body on this awesome journey. This is especially important when you are on a keto diet. You will notice yourself needing the toilet a lot as your body releases all its stored water weight. Don't worry, this is normal.
Find Your Keto Crew: Having a support team to celebrate those wins and power through challenges can make all the difference. If you don't have anyone close to you on a similar journey, we are always here to help at The Keto Collective!
Just a Friendly Note: As a fan of whole foods, I always recommend using minimally processed keto options. Those artificial ingredients can mess with your goals and just aren't great for your health in the long run. That is why our Keto Snacks are made with whole food ingredients!
Finally On… The Keto Weight Loss Timeline
Success on your keto weight loss timeline is all about understanding what the body is going through and being prepared for those changes as you settle into this new way of eating (WOE).
It's a journey, and more importantly, it's YOUR journey. So stop comparing yourself to others!
Some days are easier than others. But those fantastic results, feeling clear-headed, healthy, and in control… well, let's just say they make the Keto Lifestyle worth it!
SUZIE WALKER
Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM
Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.
