How Much Weight Can You Lose In a Month On Keto?

How Much Weight Can You Lose In a Month On Keto?

Tired of yo-yo dieting?

Without seeing any encouraging weight loss results!

I know only too well how totally demoralizing it is, especially when you feel like you’ve tried everything to lose weight, but nothing seems to work.

If it’s any consolation, you should know that you’re not alone.

Millions of people struggle with their weight, which is such a frustrating and depressing experience.

And made worse by all the slim trim figures prancing around.

However, wouldn’t you be curious to know how much weight you can realistically expect to lose in a month on Keto?

If so read on.

Keto Weight Loss After 1 Week

According to Jessica Ernst (Registered Dietician), during the initial stages of the keto diet, she says many people lose weight quickly.

However, this rapid weight loss experienced in the beginning of going Keto is mainly in the form of water loss.

Furthermore, she typically sees clients shed between two and 10 pounds, but notes that this is very individualized.

“This occurs because when you drastically cut carbs out of the diet, you will lose a lot of water weight,” she says.

This happens when carbohydrate consumption is severely restricted as it results in a drop in insulin, which will allow the kidneys to eliminate excess sodium.

So unfortunately, this initial weight loss is not the fat you would’ve hoped to lose.

But don’t get discouraged as it’s just the initial Keto prep to turn your body into a fat-burning machine.

Jessica Ernst – Registered Dietician had this to say about how Keto causes weight loss…

“decreased hunger due to highly satiable foods, increased energy levels, weight loss, improvement in lipid profiles, improvement in blood sugar, reduction in waist circumference measurements, and loss of fat mass”

Keto Weight Loss After 1 Month

The weight loss you will realize after one month on Keto will depend on your starting weight, your activity level, and your adherence to the diet.

If you are overweight or obese, you are more likely to lose more weight on Keto than if you are already at a healthy weight.

Also, people who are more active tend to lose more weight on Keto than those who are less active.

And, of course, the more closely you adhere to the diet, the more weight you are likely to lose.

However, typical results show that after following a Keto diet plan for just one month, most people will probably lose at least 10 pounds or more.

Furthermore, after the first month of adhering to a Keto eating plan, the body becomes more fat-adapted and therefore, more efficient at burning fat as fuel.

This means that you’ll begin to see faster weight loss results.

And you’re likely to see better weight loss results by following a customized Keto diet plan that is based on your gender, activity level and preferred foods.

Why Is It So Hard To Lose Weight?

The problem with most diets is that they are based on the wrong eating principles.

For starters, they focus on restricting calories or cutting out entire food groups.

This, naturally, causes unhealthy cravings and snacking.

And therefore results in rebound weight gain.

Which means that portion control is neither an effective nor healthy way to getting slim.

What's the Solution To Achieving Natural Weight Loss?

Wouldn’t it be great if there was an eating plan that allowed you to eat as much as you liked until you were satisfied?

This kind of diet would mean that you would seldom be hungry or get cravings for comfort food.

Well, the good news is that the Keto diet can do this for you.

Keto is a different kind of diet.

It’s a high-fat, low-carb way of eating that has been shown to be incredibly effective for weight loss.

In fact, studies have shown that people on the keto diet can lose an average of 10-12 pounds in their first month.

Sounds great, but how does Keto work?

Keto works by forcing your body to burn fat for energy instead of carbohydrates.

Burning fat sounds like a win-win.

Exactly what you want, right?

However, you’ll need to get your body fat-adapted to enable it to become a fat-burning machine.

This means eating a low-carb diet while restricting carbs.

The ketogenic diet works once you’ve achieved a natural metabolic switch to a state of ketosis.

Once your body’s in ketosis it’s geared to utilize fat for its fuel needs instead of glucose (carbohydrates/sugar).

Furthermore, when your body’s in a state of ketosis, it triggers its fat-burning mechanism.

And this fat comes from the Keto food you’re eating that gets stored (adipose tissue), and the fat your body naturally generates (cholesterol).”

Ketones are molecules that your body will use for its energy requirements, and they can help you feel fuller longer.

The National Library of Medicine says this about ketones: “This suggests that ketone bodies are not only able to save glucose, but also support brain metabolism during energy crises…”

Why do carbs need to be almost entirely removed for Keto to work?

According to Dr Jaime Seeman (a board-certified Ketogenic nutrition specialist), by restricting carbohydrates, we naturally consume more nutrient-dense, fat-dense foods, which leads to more satiety.

This is beneficial for consuming fewer calories as well,” she explains.

“Also, when you restrict carbs, the majority of the processed foods from your diet are eliminated, leading to a more whole, balanced diet.”

Most people will naturally eat fewer calories on this diet, which also can lead to decreased fat loss.

And, when you’re in ketosis, using ketones for fuel instead of carbs, it will cause appetite suppression which means goodbye to hunger cravings.

In simple terms, how does Keto work for weight loss?

Imagine your body is a car.

  • Cars need fuel to run, and your body is no different.
  • The main fuel that your body uses is glucose.
  • Glucose comes from carbohydrates, which are found in foods like bread, pasta, rice, and fruit.
  • When you eat a lot of carbohydrates, your body gets all the glucose it needs and stores the extra glucose as fat.
  • The keto diet is a low-carb diet that forces your body to burn fat for fuel instead of glucose.

How does it do this?

  • When you eat a low-carb diet, your blood sugar levels drop.
  • This triggers a process called ketosis.
  • Ketosis is a state where your body starts to burn fat for fuel instead of glucose.
  • When your body burns fat for fuel, it produces ketones.
  • Ketones are molecules that can give you energy and help you feel fuller longer.
  • So, how does this cause weight loss?
  • Well, when your body burns fat for fuel, it releases stored energy.
  • This means that you’re burning more calories than you’re taking in, which leads to weight loss.

In addition, ketones can help you feel fuller longer, which can help you eat less.

So, if you’re looking to lose weight, the keto diet is a great option.

It’s a safe and effective way to burn fat and lose weight.

And it’s also a lot of fun!

Just imagine your body as a car that’s running on fat instead of glucose.

You’ll be burning fat, feeling fuller longer, and losing weight all at the same time.

It’s a win-win!

What other benefits does Keto offer?

In addition to helping you lose weight, the keto diet has also been shown to have a number of other benefits, including:

  • Improved blood sugar control
  • Reduced risk of heart disease
  • Increased energy levels
  • Improved mental clarity

How to get started on the Keto diet?

When you’re ready to start your weight-loss journey with Keto, here are a few tips to get you going smoothly:

  • Start by tracking your macros.

    This will help you make sure that you’re eating enough fat and not too many carbs.

  • Find keto-friendly recipes that you enjoy.

    There are a ton of great recipes available online and in free cookbooks.

  • A little patience is required.

    It will take a little time to get into ketosis, so don’t get discouraged if you don’t see results immediately.

    But once you’ve achieved a state of ketosis, the magic will happen.

    Your body will become a fat-burning machine and you’ll begin to feel awesome as well.

  • While the average weight loss is 10-12 pounds in the first month of being on a Keto diet, you should remember that Keto fat adaption can take weeks to happen.

    It’s therefore important to adhere religiously to it in order to teach your body how to be a fat burner instead of a carb (sugar) burner.

    The real weight loss magic happens when your body’s fat-burning ability is triggered.

    It’s like no-effort weight loss.

    PS. If you’re just starting out, take a look at this step-by-step guide on Keto dieting for beginners.

Is Keto Difficult To Do?

Whilst the weight loss benefits of the Keto diet are what has made it so popular, you might be wondering if it’s too difficult to maintain.

It shouldn’t be hard to adhere to once you’re through the first few weeks and start seeing the benefits.

However, if you have all the Keto resources and a customized diet plan, that is based on your personal food preferences, gender & activity levels, it’s so much easier and more effective.

CREATE YOUR PERSONALIZED KETO DIET PLAN HERE

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