General Ketogenic Dieting

Keto diet weight loss rate – how fast can you lose weight?

KetosisIRL Keto Diet Weight Loss Rate
Written by Lee Valentine

“I have to lose extra weight fast, urgently, right here and right now. I can not wait a minute, otherwise I cannot wear my favorite clothes to a party, wedding, concert etc.” You are familiar with those thoughts, aren’t you? We always wait until the last day, and then we begin to panic and search for a diet for rapid weight loss. You try to water or juice fast, lose 3-5 kg (6.6 – 11 lb) of nothing but water weight and despite what the scales say, you look no different and feel weak and dehydrated. The keto diet is the safest way to lose weight very fast, but just what is the keto diet weight loss rate? Read on to find out. Instant Ketones Product

What is the keto diet weight loss rate?

I’m sure there are only ketogenic diet followers among my readers. Well, I’m almost sure of that. Some of you have just entered our low-carb club, and you are really wondering – what is the keto diet weight loss rate? After all, you could be in the category of those who need to fit into a sexy dress just next week.

Keep track of your progress! Weight loss is easier when you’re collecting analytic data on yourself!

So, let’s find out what is the weight loss rate on a ketogenic diet. First of all we have to figure out how exactly how our calories get burned with a keto diet. The principle of calorie burning is very simple, although to be honest, I do not agree with it. As for me it is complicated. I think everything is very difficult with our bodies. I will explain it with simple words, without bothering your brain with any detailed information. You are definitely in a rush to start doing whatever needs to be done to fit into the same dress.

When you live your usual life without any diet your body gets energy from carbohydrates. As soon as you stick to a keto diet and stop supplying carbohydrates to your body, it begins to break down fats and produces energy from them. This process is called ketosis.

It varies, but the average keto diet weight loss rate is this…

Let’s talk about the weight loss rate on a ketogenic diet. The most important thing that interests those who are going to the party next week is how many extra kilograms / pounds one can lose on the first week. Those who do not have large carbohydrates storage and have normal body size may lose about 3 kg (6.6 lb) for the first week. This could only work if you limit carbs to 20g a day.

See: The Ultimate Ketosis Induction Phase Survival Guide.

If your size is larger than average and there are enough carbs in your body to stay alive the whole winter – you will be able to lose a lot of fat very quickly, as your body uses a lot of energy to keep those extra cells alive. It could be about 1.5 – 3 kg (3.5 – 6.6 lb) per week, even more if your body fat percentage is 40% or higher. Why is that? Ketosis starts when storage of carbs is absolutely exhausted in your body.

The lower your size the lower the keto diet weight loss rate will be, however even at only 15 – 20% body fat, with a good plan you can continue to lose 1 – 2 kg (2.2 – 4.4 lb) of fat per week, getting you to a modest 10 – 12% body fat in a matter of weeks. But trust me, from my experience you REALLY need a good diet plan once you reach this point, and I have written up a 7 day plan which can be used week-to-week, that I used to get to 12% body fat (from well over 30% starting point!).

See: 7 Day Ketogenic Diet Plan for Instant Results! MCT Oil Product

I believe there are many individuals among my readers who follow a ketogenic diet and successfully lose weight. Accept my sincere congratulations; it’s your big victory. And, of course, you wonder what will be your keto diet weight loss rate in the future.

For as long as you stay in ketosis, you continue to lose weight. At the beginning you lose it rapidly and it slows down the closer you get to your ideal weight level. If you lose about 3 kg in the first week then you lose only 2 kg after a few weeks. In a while you will get to the point of losing only half a kilogram per week. But you’ll be losing almost entirely fat, sparing as much muscle as possible, and you’ll still be losing 0.5kg per week when you only have 2 – 3 kg remaining until your sexy abs are showing – so keep at it!


Tip: To almost double the keto diet weight loss rate, combine ketogenic dieting with intermittent fasting. You’ll see photo’s of my weigh-ins when I was at the final stretch of burning off my excess belly fat in my article on this topic, and you’ll see an incredible rate of weight loss that I was able to achieve!

About the author


Lee Valentine

Hi, I'm Lee. I am by no means a medical or nutritional professional, I am just a real life keto "success story", meaning someone who has successfully lost a lot of weight using the ketogenic diet. My information is often non-technical which I feel is better for most of my readers as most of the information available online for ketogenic dieting is too technical, too confusing and doesn't just "get to the point" and show people how to simply lose weight via ketogenic dieting.


    • Hi Priyanka, I don’t really do one on one consulting (maybe I should consider it?) but I check my comments here fairly regularly and reply whenever I have time. Shoot me your questions and I’ll do my best to answer them for you!

      • Maybe you can help me.ive been on this diet for 6 weeks and have only lost 10 lbs . None the last 2 weeks. Please help me!

  • I’ve been eating keto for 8 days and drinking 2500 ml of water or more. I take electrolytes and I’ve lost 8 lbs first week. I have a question. .I’ve been experiencing a dull pain in my left side. Feels like when you run too soon after eating. Kidney? Is this common . Should I change or add anything.

    • Hi Tracey,

      Is it lower or upper left quadrant? And more to the front (belly/chest) or back that you feel it?

      I’m curious as I had lower left abdominal “ache” for many years, well before I started keto but it remained on keto also. I had every test known to man and eventually a doctor send me to have ultrasound images done and said I had a hernia. I went on the operating table just to be woken up and told that doctor was wrong, and there was never a hernia.

      After many more tests I kept hearing everything was in perfect order, but the ache never went away. It started very subtle. Like a finger pressing gently on my abdomen. Over the years that pressing gradually felt heavier and heavier until it finally passed “ache” and became “pain”.

      Coincidentally, whilst at a friend’s bday gathering, she introduced me to another friend of hers who was studying to be a nutritionist specialising in the gut and digestive system. I decided to visit her student clinic for a few sessions (maybe 6 total?) as it was very cheap (she’s fully qualified now but as it was a student clinic it was only about $15 for a 90 minute session). Within 2-3 sessions she had all of my pain gone and everything under control. For me the biggest change was something so simple I didn’t believe it would work, until it did. I was also drinking about 2 litres of water daily. She had me increase to 4 – 5 litres daily, as chronic dehydration (likely due to my teenage drinking habits, considering the ache started in my early 20’s) had eventually caused dry stool which would bank up, cause all kinds of inflammation and gut issues. Increasing water to what I thought was a crazy amount was almost enough to fix the issue on its own.

      One more question for you though. Has the ache only begun since you changed to a keto diet? Or was it present beforehand?

      Look forward to hearing from you.


    • Hi!
      I am a 50 year old woman. 5’8″ 232lbs. I just finished my first week on keto and feel frustrated that I only lost 2 lbs. I am drinking 120oz of H2o daily, 16-20 net carbs, 120g of fat and max 96g of protein. Is it unusual that I didn’t lose more or can I anticipate that my loss may be coming? I really am committed to this diet and want to stay the course. Any encouragement/advice would be appreciated.

      • Hi Cheri,

        For your first time on keto 1 week isn’t enough time to gauge how well it’s working for you. Some people take as long as 2 weeks before they even enter ketosis, and it’s only once you enter ketosis that the results start to show! Depending on your starting weight you may have a lot of glycogen reserves to burn through before your body can make the switch. Personally I find I lose around 2-3 Kg (4-7 lb) of glycogen weight before I enter ketosis. Once that happens I can lose a steady 1-2 Kg (2-4 lb) of fat per week without ever feeling food deprived!

        I wrote an article on how to enter Ketosis as fast as possible here:

        I would also recommend heading to a pharmacy and picking up some Ketostix (pharmacists may refer to them as keto dia-sticks). You can use these to test whether you’re in ketosis yet or not.

        As I said, my best guess is that you’re not actually in ketosis yet. Stick it out at least another week, test yourself if you can, and let me know how you go!


      • I’ve been on keto for about 3 weeks. I’ll be honest – I didn’t lose a ton the first week either, but I felt like someone had deflated my belly. After the first few days of keto flu (mitigated by a multivitamin and electrolytes), I felt like my body was starting to change. Week 1 I lost 2 lbs. Week 2 I lost about 6 lbs. Week 3 I’m still in the middle and losing lbs. I read that it takes most people about 2-3 weeks to be fully in ketosis. Be patient with yourself. Are you using an app to track your progress? For me the BIGGEST motivation has been measuring inches. I’ve already lost 5 in. off my hips. Hang in there. Make sure you’re getting good nutritious foods in there, keep track and don’t be discouraged.

  • Hey thanks for the article! very inspiring!!
    I started keto only 4 days ago after naturally eating a low carb diet for 5 months (50-100g daily all whole vegetables) and been sticking to 5-20g total carbs to get into ketosis quickly, hit high readings within 24hours and just had a bit of headaches and nausea but now its cleared up.

    ive brought my intermittent fasting over to keto but i find i still eat 2000 callories in that 3-4 hour window, would i still reap good benefits of IM? or is it solely the deficit that makes a big difference?

  • I just started keto today! I am 154 pounds and was wondering if I could lose 4 pounds in three weeks on keto! I’m so close to my Goal weight!

    • Hi Jocelyn,

      I’m excited for you! Only 4 lbs from your goal weight is great!

      4 lbs in 3 weeks is not impossible. Depending on what your diet was like before starting keto, you may find that you drop 4 lbs in the first week, but this will be due to the lack of carb intake depleting stored muscle and liver glycogen! To really optimise your efforts and have the best chance of hitting 4 lbs in 3 weeks I recommend the following:

      – No more than 20 grams of carbs daily. Eat some leafy greens and low starch veges for a bit of fiber and nutrients, but nothing else with carbs at all.
      – Fasted cardio every morning. Minimum 20 mins of HIIT, or 60 mins of LISS. This will cause your body to require energy and the only place it’s going to get it from is your fat stores when you’re in keto!
      – A decent thermogenic supplement to increase basal metabolic rate (slightly) and improve energy levels such as the one I always use and recommend, 2Shredded –

      Keep me posted, I’d love to know how you go!


  • Hello, I’ve read A LOT by now about keto dieting. I need to lose 17 lbs. I started eating less than 50 g of net carbs two months ago, but for the past 2 weeks, I reduced my net carb intake to 25 g. I’m using the Carb Manager app to make sure I keep my carb-fat-protein levels, which I always keep carbs less than 25 g and the fat and protein levels 5 g higher or lower (it’s impossible to eat the exact amount of protein and/or fat since I don’t have a scale). Anyway, in the last two months I’ve only lost 6 pounds. The past two weeks, where I reduced my net calorie intake to less than 25 g, I only lost half a pound… HALF A POUND IN TWO WEEKS! I’m doing pilates twice a week and increasing it to 3 times as of this week. While I know that ketostix are not 100% accurate, I test every couple of days to make sure I’m still in the pink, purplish (moderate) area and I haven’t lost my ketosis in the past 2 weeks. Help, I don’t know what I’m doing wrong and I’m getting really frustrated.

    • Hi Alejandra,

      Can you please clarify what you mean by “net calories at 25g”? Even if all 25g were of fat, that’s only about 200 calories for the day!

      At such a low level (starvation) you realistically can’t be NOT losing weight. But this is extremely unhealthy and you will definitely lose a lot of lean muscle, effectively lowering your BMI and greatly reducing your ability to stay lean over time.

      Everything else you’re doing sounds great. Good amount of exercise, carb intake is low. I would aim for at least 1200 calories daily (really depends on your height and weight), 0 calories from carbs and about 75% from fats (nuts, avocado, fatty meats) and 25% from protein. Excess protein is converted into glucose via gluconeogenesis, so too high protein can effectively mean you’re getting more carbs than you realise.

      Please stop starving yourself. Intermittent fasting is great, but if you’re trying to maintain 200 calories daily you’re going to do more harm than good, I guarantee it.


  • Hello,

    I am 39 yrs old at 270 lbs I started the ketogenic diet 20 days ago. I’ve lost about 9 lbs and some inches (my clothes feel looser than before) My question: is this normal loss for someone on a ketogenic diet. I feel like I’ve read so many stories of people losing 15-20 lbs the first 2 weeks. And because I am bigger I thought I would be one of those people as well. I have been working out for some years now but could never get my diet correct. I finally found something that I love and I want to stick with it I just want to make sure I get the best results from it. I don’t want to quit before I get true results.

    • Hi Joy,

      Honestly 9 lbs in 20 days is amazing. The stories you hear about 15-20 lbs in 2 weeks is a combination of a couple of things:
      – Enormous amount of water loss. Stored muscle and liver glycogen atoms are bound to 8-12 hydrogen atoms, meaning if 1 lb of glycogen is lost, an additional 8-12 lbs of hydrogen (water) is lost. For particularly overweight people, it’s not uncommon to have very large livers, as well as a fairly large amount of muscle mass (from carrying heavy load all the time), which could explain the large initial loss.
      – Fabricated / exaggerated stories. There’s a lot of fluff around not only keto, but any diets, and you’ll see making all kinds of outrageous claims. Sometimes due to excitement at their initial success leading to exaggerated claims, sometimes by those who want you to buy their book or service promising miracles.

      Don’t get me wrong though, the ones who have huge initial losses would have also lost a few lbs of actual fat in those 2 weeks. The loss slows greatly but all the studies done comparing low carb to low calorie or low fat show that low carb (keto) has a fairly big increase in speed of weight lost, I’ve seen up to 70% increase. If you think of it that way, following a very low calorie diet and feeling hungry all the time you may have only lost 5 lbs, so 9 whilst being able to eat delicious foods (bacon and eggs, mmm) is a good start!

      Keep at it. My loss slowed to about 0.5 lb a week once I closed in on the 15% body fat range (which is fairly lean for me) but I’m at a point where I’m happy with my body and can eat whatever I want again. If I put a little extra on, a couple weeks low carb and I’m back to normal 🙂


  • Hello…I have been doing keto since August 1, 2017 and as of today…have only lost 9 pounds. I thought it would have been more…I guess I’m trying to figure out what I’m doing wrong…..under 20 carbs…staying by the rules….

    • Hi Roseanne,

      9 lbs is still a good outcome. Can you notice it in the mirror or by how your clothes fit?

      If you want to give me a run down of a typical meal plan for a whole day I may be able to give you some advice based on that.


    • Yep, you got me! Well, there’s not much point writing advice articles if nobody can find them, so some keyword optimisation does need to be done in that regard. I hope it doesn’t take away from the article content though!

  • Hi Lee, I was wondering if once I’m done with my Ketodiet, am I allowed to slowly return to a regular carb diet, while maintaining the achieve fat %? Because I’m worried that after I’ve dropped all this fat, I’ll have to maintain it by staying in Keto, and would like to know if there’s an alternative diet I can switch to with atleast a cheat day a week to maintain the low fat level.

    • Hi Haile,

      Absolutely. While I have nothing against using ketogenic diets permanently for those who enjoy the benefits of it, I personally use it as a tool to keep my weight in check. I used it to drop around 30 kgs (66 lbs?) and once at a weight I was happy with I slowly introduced carbs back into my diet.

      This year I’ve started body building (not professionally!) and have found I can get away with eating a lot more junk than usual. But the excess fat slowly builds up and a week or 2 of keto sheds it all back off for me.

      Don’t do anything you won’t enjoy!


  • Hi Lee is it okay to eat the same menu 3 days out of 7? I have a menu I really love but would be interested to know if eating the same foods can interfere with Ketosis?

    • Hi Donald,

      Absolutely, as long as you’re not missing out on any essential nutrients. And by essential I mean “required to continue living”. I mean if you get a molybdenum supplement you could literally live on milk and potatoes indefinitely, since that would cover all essential nutrients!

      Being serious though, when I find myself putting some weight back on and decide to do a few weeks of keto to get it back off, I make it as easy as possible for myself. Mostly just Steam Fresh vege’s (2 mins microwave), some boiled eggs that I boil in a big batch for the week, some piece of meat for dinner, nuts and salami lying around for snacks if needed. It’s kind of boring, but it takes my mind off food (as does regulated insulin levels from the keto) and before I know it the weight is back off and I can go have a sandwich again.


  • Hi my weight s 72 kgs n I’m 23years old i ve been on keto deit since last 20days but I ve nt loose any weight? I ve strikly flowed the deit

  • Hi Lee,

    I’m on my 6th day of my Keto diet..I started having no more than 20 net carbs but did more research and found that, as a breastfeeding mom, I need no less than 50 net carbs a day. With the added 30g of carbs will this slow my weight loss down at all or will it make the adjustments due to the fact I’m burning more calories just because I’m breastfeeding? I’ve lost about 3.5 lbs so far.

  • Hi Lee,
    I had been losing my baby weight the conventional way from more than six months.I was overweight before pregnancy and it seems this had been making my belly fat difficult to go.I have just started with keto diet for a faster weight loss,limiting my carb intake to 20g and cal intake to around 1200kcal(fat 95g,protein 65g).my body fat is between 35-40 %. What should be my weight loss rate per week and will I be able to lose this all accumulated fat at belly?

  • Hey! Great page, thank you. Allowing me to explain my history. I’m what you would call a serial dieter. Since the age of 18 (weighing in at 175 and only 5’3) dieting and then un-dieting, has been an obsession. I’ve gone, literally, from 175 to 105 to 150 to 180 to 130 to 168 to 125 to 185. Essentially I’ve lost drastically. Maintained for a bit. Gave up gained back over 3.5 times. My most recent was just 2 years ago, getting back down to a great lean 130. Lifting, running and eating healthy daily. My diet go-to has always been super nutritious. Morning, banana with PB and oats then a 10km run and gym and then fruits and veggies and a salad and beans etc. Throughout the course of the day. I’ve always managed to lose on this but it’s always very hard and getting more and more difficult. Last year my knee dislocated and that had me immobile for a significant amount of time and of course, due to lack of self control, I’m heavy again. So this time around I’m looking to shock my body into something else. I’m looking to rely more on my consumption for weight loss rather than running myself to death (the knee ain’t what it used to be). I’m 35 years old, female, 5’3. I’ve been doing keto for 3 weeks and saw an insane loss in the first week and now it’s slowing down and I’m terrified my body just isn’t going to do it. Any tips? I’m keeping my net carb intake under 20g and I’m trying to eat enough fat but it’s so hard when that’s never ever been my thing. I’ve always been a fruit and veggie and lean meat person. Eating bacon last week made me feel like I’m doing something wrong.

  • hello Lee,

    My self virendra. my weight is 87 Kg and i am doing now intermittent fasting and i have loss 2 kg in one month. i want to start intermittent fasting with ketodiet. but i don’t how i get more protein from vegetarian food. and its ok with intermittent fasting

  • Really great information! Some of the posts re other people’s frustration renewed my resolve. I would encourage everyone to do some body measurements in addition to watching the scale. While the scale showed a weight loss of 9.5 lbs in five weeks for me, I’ve lost some inches. Regrettably I failed to take initial measurement!! Thanks Lee!

  • Really great information! Some of the posts re other people’s frustration renewed my resolve. I would encourage everyone to do some body measurements in addition to watching the scale. While the scale showed a weight loss of 9.5 lbs in five weeks for me, I’ve lost some inches. Regrettably I failed to take initial measurement!! Thanks Lee!

  • Hi Lee,

    I’m new to all the rules of the keto diet. I did this diet as a teen (it’s funny when I see people refer to this as a ‘new diet’, as it’s been popular since the 70s) but all I did back then was eat nothing but protein–that was my only ‘rule.’ Of course, I was a teen, so the weight fell off in only a week or two & I used it as a way to trim off 5-10lbs when needed, then I’d return to my normal eating.

    I’ve had many health issues that contributed to weight gain over the years, but the details don’t matter so much as just letting you know my system doesn’t shed weight easily anymore, so I’m very excited and pleased to find a ‘fast-track’ diet such as this, and I’d like to fine tune this if possible to maximize my potential for losing.

    I’m in the middle of my second week, and I confirm each morning with a keto stick that I am still in ketosis. I weighed at the end of my first week and I’d lost 5lbs, which I am pleased with. I hope to continue to lose 3-4lbs (1.3-1.8kg) every week until I reach my goal (need to lose 20lbs/9kg total).

    I’ve been eating 50-60 carbs a day. It took me 3 days to get into ketosis, but I’ve remained everyday. My urine test shows small to moderate ketones, but closer to small most days. From reading you suggest 15-20 carbs a day to achieve ketosis. Can you explain why my system is in ketosis at 50-60 carbs a day? I’m a nurse, and I was concerned about spilling too many ketones, so I was afraid to drop down to something like 15/day.

    If I’m able to maintain ketosis at 50-60 carbs/day, then will this still ultimately achieve weight loss? I am combining this with fierce cardio and strength workouts.

    Does moderate ketosis mean faster weight loss than small ketosis?

    Also, I’m lost when it comes to this fat/protein/carb ratio thing? Honestly, I don’t like to think all that much about it. I just eat eggs, cheese, lean meats, nuts, and broth.

    Thank you for your time and advice, was pleased to find your page.

  • I am wanting to go on this diet, but am getting overwhelmed by all the info can you suggest one good site or plan I can follow with meals plans technicality s etc.

  • Hi lee, I lost 6 kg in 5 weeks on keto, but I m looking very flat as compare to previous pics. It seems like I gone smaller. I weight 64 now , used to be 70. I am on 1400 calories a day but train 7 days 2 hours a day. Do you think my calories are good enough to keep it going or should I bump it up. Also the flat look in the mirror is not impressive bcoz I m feeling very soft atm, don’t knwk the reality but mind definitely says that.

  • Hello Lee,
    Thanks for the post. I came across with Keto by chance a few months back because my story after I moved to the US has put me some kgs back (From 66 kgs. to 86 kgs. in 14 months) But this weight gain is due to a extreme lifestyle change. I used to walk 30 minutes in the morning 60 minutes in the afternoon 6 days a week, my food intake was small portions without depriving anything, just small portions, and I used to walk more whenever I had the time. Moving to SC where streets are not pedestrian friendly, I moved at the end of hurricane season then beginning of winter, so going to a park was not an option. Now I have tried few diets no luck, but have read that Keto can keep your sugar cravings out which is my main problem. I am a teacher, so maybe drinking water in the morning is also a problem for me. However, My question is: Can I combine keto with fasting (let’s say intermittent and 1 day water fasting a week) to see fast results? Do I have to exercise a lot again to keep weight off? How much exercise is recommended to get back on track? I must add, I have so much trouble losing weight in my lower body once I get it, because it accumulates between my legs and hips, and even I can keep track losing weight, it will still look pear shape, So if you can suggest something to have a more balanced shape I would appreciate that, too.Thank you for your help, and for this great article.

  • Hi Lee,
    Very impressive n boosting blog..thanks for it. I need some suggestions..
    Can you tell wat percent of carbs fats and protiens intake is required per day ..
    23%protein 41% fats 29% carbs was my day 1 intake..
    Can you guide on wat percent should we intake to reduce weight..

  • Hello,

    I have been doing a lot of Keto diet research, and read quite a few of your articles. I understand how it works and what I need to do, you explain it very thoroughly but short and sweet and dieter-friendly, it’s been very helpful! I’m 31 yrs. old, 5 ft. 5 inches, 240 pounds. I would like to lose about 80 pounds using the Keto diet. I understand this will take awhile. How long did it take you to lose the 30kgs? Do you keep trying to stay in ketosis until you get to your goal weight? Do you ever take breaks? I guess I’m looking for a sample timeline or guidance.

    • Hi Juli,

      First of all, thank you for your patience in my incredibly long response time. End of year is always crazy busy!

      It sounds like you’re on the right track with your health. That’s great! And I really appreciate your comments on my articles – short, sweet and to-the-point is what I’ve always aimed for. I don’t want to confuse or convolute the topic!

      To answer you questions:

      – I lost 30kg over approx 2-3 years. The first 10kg (from 110kg to 100kg) was mostly a low calorie, high exercise volume lifestyle and was torture. The loss of 10kg was inspiring to me, and I felt great for the most part, but I had to move on to something less… sucky. I lost a bit more doing paleo, but found I gained it all back not long after due to gluconeogenesis. I made the transition to keto and lost the rest gradually without ever feeling deprived.

      – I use ketogenic dieting sparingly these days. I’m at a good weight for me (closer to 90kg now but spent a lot of time adding muscle mass so my body composition is now better at a higher weight than it was at 80kg. I would wager I spend 4-6 weeks a year in ketosis for some rapid fat loss, the rest of the time I just eat what I feel like whilst regularly exercising (I actually eat plant based these days for ethical reasons).

  • Whats your take on bulletproof coffee? I just restarted keto. My bf was 21.8 and I started at 145.6lbs 9 days ago, am 132.4 this am. Im trying to blast fat, but have never been a fan of IF and am contemplating replacing breakfast with only the coffee until I drop 6 more lbs.

    • Hi Jackie,

      I still have about 80% of the bottle of Bulletproof “XCT Oil” that I purchased a loooong time ago for the sake of making Bulletproof Coffee. I think if you’re already a coffee lover then it can be a great substitute for one of your daily meals if it helps you keep total carbs and calories down. I stopped using it though as once my body switched to ketosis I found I had plenty of energy and was already getting a little too much caffeine from other sources. It’s entirely up to you whether you feel like it will help, but it won’t hurt your keto efforts at all.

  • Hi… I weight 191 lbs. and would like to lose 60 lbs. how do I determine how much protein, fats and vegetables I should eat daily to make that happen on the Keto diet? Can you help me? Thanks

  • hi everyone.. I’m back into ketosis ..third time is a thing I found out about lately is B12 deficiency …if you’ve never had a blood test for it please go do that..even expect your doc to say your e not low because they don’t take much heed to how symptomatic ut us…but it causes HUGE problems .about 60 percent of people are deficient because of vegetarian type low meat diets or meds etc..lots of reasons…300 to 900 is still considered very low and you should take good doses of daily sublingual supplement…most docs won’t treat you unless under 250 but if you have any symptoms go get checked…look up Sally Pacholok on YouTube for good info…be well and get your b12 and D deficiencies taken care of..

    • Hi Nelle,

      B12 deficiency is common among many people these days due to the over-cleaning, bleaching, processing and poor growing conditions of the plant matter we now eat. B12, although known as Vitamin B12, is actually a bacteria found in soil. If we were to eat closest to the way nature intended, our diets would be mostly (often entirely) plant based, the plants being washed minimally or not at all and eaten raw with the soil and B12 included.

      As this is hardly possible unless you’re able to grow enough crop for yourself to sustain year-round, many foods are fortified with B12, particulary meats and cereals. This is why people commonly mistake B12 for being something you can only get from meat, as meat is fortified with B12 (some perhaps coming from the plants the animals ate also), but ironically B12 deficiency is still very high amongst meat eaters.

      Ideally everyone should take a B12 supplement daily. The chewable ones are delicious and contain 40’000% (yes, forty thousand percent) of you daily requirements. Don’t worry though, B12 vitamins are excreted via urine when taken in excess and cause no harm to the body.


  • I read your article and responses……well written!
    I am 68, started this low carb regime Jan 2nd. It is now Feb 25th 2018 and I am down 10 pounds.
    Started at 176….today 165 pounds, but I seem to be stalled in losing. More energy now, and waist band on clothes is looser so I am happy.
    I sure hope I can lose the 25 pounds more I need for good heart health.
    Back to really watching my food choices. I admit to eating too much carbs when we have company over. Bye

    • Hi Beverley,

      10 pounds lighter must feel incredible! I still remember being at my heaviest and everything was a chore. Moving was hell, now it’s fantastic and enjoyable.

      I hope you’re able to stick to it and reach your goals too. If it ever feels like a diet, you’re doing it wrong. Even things like pasta have high protein alternatives (people can make pasta from just about anything these days, even beans I’ve never heard of!). Get plenty of healthy fats (stick some avo into everything, it’s the best) and make some olive oil infusions (lemon, garlic, sesame, whatever you enjoy) to use as dressings for extra satiety, heart health and taste without falling out of ketosis.

      Also as a final point, try not to stress and just look forward to feeling better each week. I don’t use ketosis much myself any more as I’ve found myself being able to maintain my ideal weight after years of trial and error. It’s a great tool to lose weight without feeling deprived but it’s not necessary to stick to for life. You can just switch back to keto if you ever feel your weight is creeping back up to somewhere you’re not happy with, and switch back once you’re where you want to be again. Eventually you’ll find a good equilibrium!


  • Hey! I’m on my 3rd week of ketosis. And with keto I’m also doing IM. I have lost 6kgs so far. Now I’m 62kgs and my ideal weight is 53. Now I want to know how much time it is going to take me to reach my goal. I know it matters from person to person but I want to know the average. I try to exercise but it is not the best possible workout but I’m figuring things out. My body fat right now is 33%.

    • Hi Minal,

      6 kgs is great! For your size I would guess only 2-3 kgs would be excess glycogen depletion, the rest would be almost entirely fat that has been lost – so that’s a great effort!

      As with all things, the more effort you put in the better the results will be. If losing weight as fast as possible is of most importance to you, I’d be keeping to as low carb as possible (below 20 grams daily), and doing 1 hour of cardio in the mornings whilst still fasted (before breakfast). Pick up a cheap exercise bike, download a few seasons of a show you’ve been meaning to watch (3 x 20 min anime episodes a morning works well for me) and before long it will become part of your morning ritual. This will give you fast results.


  • Hi Lee,
    I and my wife is following Keto diet from last 12 days, we have loose only 2 pounds of weight in this period. We are mostly following the vegetarian diet and having egg too. We are really not happy with the result, our carb intake is around 30-40 gm in a day. As we include either one apple or an orange in our diet. Does 2 pounds of weight loss will be water loss only? Whether we will be making some mistake? Or we should continue this and will be patient.

  • I haven’t had a chance to read through the comments but I have been doing keto/ modified keto for three and a half months and it’s has worked wonders and not only for weight loss. I highly suggest everyone to listen to some podcasts on Dr dominic d agostino. Especially the one with Joe Roman. He is a leading scientist in the keto world. He does a great job going over the scientific studies on the health benefits and putting to rest some of the talked about risks.

  • I haven’t had a chance to read through all the comments but I have been doing keto/modified keto for three months and it has worked wonder, not only physically. I highly recommend following and listening to the podcasts with dr dominic d agostino. He is one of the leading scientist behind keto and has done a lot of work for nasa and navy seals. He is great at breaking down the science behind why this diet is so beneficial and puts to rest a lot of talk around the risks. I also highly recommend doing a intermittent fast with bullet proof coffee.

  • Thank you for the articles and website.

    Is it realistic to lose over 20lbs in one week on keto? On Jan 8th, my doctor weighed me in at 280lbs and said he would be much happier with me at 250. From then to March 30th, the only change to my diet was drinking 72oz to 96oz of water each day, munching on raw almonds, and standing at my desk instead of sitting all day. I started a keto plan on March 30th, limiting my carbs to under 20 grams a day and upping my fat intake. My calories have been running between 1850-2100 per day. I weighed myself on April 6th and my scale read 257.8lbs!

    I am having a hard time believing I could have lost over 20lbs in only one week. There must have been some unnoticed weight loss in the weeks prior to starting my keto diet, but for the life of me I can’t figure out where. I am guessing well over 10lbs of that weight must be water loss since I was drinking so much to begin with. I am 6′ 3.5″ tall and my BMI is/was around 32%. I know when people just start out on a new diet, it’s not unusual to lose 8-10lbs in the first week, but over 20lbs seems way out of the ordinary. Is it possible my higher starting BMI resulted in a much hight initial loss than someone with a lower BMI?

    It is now April 10th, and i seem to be down about another 1.5lbs so far, which seems much more realistic.

    Any insight? Thanks

  • Hello, this is Roli and i started ketogenic diet 3 weeks back. My goal is to loose 10kgs and reach my ideal weight of 59kgs and when i started doing the keto i was 69kgs. In these 3 weeks i lost 2kgs (app. 4lbs) but and few inches from my waist. i am eager to know that does the weight loss varies from person to person , i am not demotivated right now but wondering if i have reached ketosis or not. I am a vegeterian and strickly following the norms of this diet though i am not measuring everyday how much carbs i am intaking but am sure its below 50gms. please clear my query that loosing only 2kgs in 3 weeks is normal or i have to add in some more efforts. thanks .Roli

  • Hi Lee,

    Thank you for the post. My ketogenic journey started last year and I followed keto-diet religiously for 3 months straight. My progress in weight loss was remarkable as I had lost 35 pounds. I had to visit my country to meet my family and friends, and I goofed up my diet for obvious reasons. My 3 months of regular diet without exercise had brought 10 pounds of extra baggage of fat. Now I am back on keto mode of diet for a little over two months and lost 15 pounds. My weight loss has stalled for the past three weeks and I weigh 160 lb now. I literally hit my plateau. Do you have any suggestions? BTW my body fat % is 21 and I need to lose 15 lb of fat to reach my goal of 10% body fat. I am counting my calories, my macros in-take and doing resistance training 3 days a week. I am not exceeding 1700 calories per day.

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