“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.
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.
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!).
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!