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.

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!

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.

22 Comments

    • 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!

  • 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.

      Lee.

    • 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: http://www.ketosisirl.com/fast-ketosis/

        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!

        Cheers,
        Lee.

  • 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 – http://www.ketosisirl.com/2-shredded-beast-nutrition/

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

      Cheers,
      Lee.

  • 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.

      Cheers,
      Lee.

  • 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 🙂

      Lee.

  • 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.

      Cheers,
      Lee.

    • 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!

      Lee.

  • 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.

      Cheers,
      Lee.

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