Some people may lose 2 to 10 pounds during their first week on the keto diet, but this is primarily from water weight. Fat loss is usually slower, averaging 1 to 1.5 pounds per week with a calorie deficit.
The low carb, high fat ketogenic (keto) diet is a popular dietary approach for weight loss.
But while many people report success with weight loss on the keto diet, especially during the first week, the keto diet alone is unlikely to result in weight loss.
Much of the weight loss in this early phase is also water weight, rather than fat mass.
Keep reading to learn more about how much weight you can expect to lose on the keto diet and how to manage weight loss long term.
A note on the keto diet for weight loss
Weight loss is a complex process that involves many factors. One of the
The keto diet was originally designed in
- burning stored fat
- regulating hunger hormones
- maintaining your metabolic rate (calories burned at rest)
- increasing feelings of fullness on fewer calories
But many other important factors contribute to maintaining a calorie deficit and supporting weight loss, such as exercising regularly, managing stress, and getting enough high quality sleep.
If you’re unsure whether a keto diet is right for you, consider speaking with a healthcare professional or a registered dietitian. They can help you develop an appropriate weight loss plan.
Learn more: How the keto diet can help support weight loss
The keto diet is a low carb, high fat diet, so you strictly limit your daily carb intake. The macronutrient ratio of your daily calories is
- Fat: 55% to 60%
- Protein: 30% to 35%
- Carbs: 5% to 10%
For example, a 2,000-calorie diet would equate to 25 to 50 grams (g) of carbohydrates.
For most people, carbs are the body’s primary source of energy. Carbs are stored in your muscles and liver in the form of glycogen. When you limit carbs, your body burns through these carb stores, typically within a few days.
After this, your body switches to a metabolic state called ketosis, in which it uses ketones for energy. Ketones are acid compounds created when your body uses dietary fat or stored fat for energy.
This shift, during which you burn through your glycogen stores and switch to using ketones, is known as metabolic switching. This process usually takes 1 to 4 days, but it may take longer for people who consume a high carb diet.
Many people notice dramatic weight loss during this transition period after first starting the keto diet, but this weight isn’t fat mass. Instead, it’s usually water weight.
The amount of weight you lose when starting the keto diet will vary depending on several factors, such as your current body composition and dietary habits.
Some research suggests that people may lose up to
However, initial weight loss following a keto diet is usually water weight, not fat mass.
Glycogen retains water when stored in the body, typically at a ratio of 3 g of water for 1 g of glycogen. When you start your low carb keto diet, you burn through these stored carbs, and this water is
As such, after starting keto, you may notice that you have to urinate more often and feel thirstier than usual. You may also notice large weight losses, which are mostly water weight losses.
Once you enter ketosis, your body will start utilizing stored fat for energy. But how much weight you lose will depend on your calorie deficit, rather than your diet alone.
Researchers recommend a daily calorie deficit of 500 to 750 calories. This equates to losing 1 to 1.5 pounds weekly, which falls within the
Many people use the keto diet for weight loss, and there are several reports online of dramatic weight loss shortly after starting the diet.
This is likely mostly water weight because, as you burn through your carb stores, your body releases the water bound to those carbs.
Once you’re fully in ketosis, your weight loss will probably slow down, but it’s likely to be more fat than water.