Weight Loss on Keto: How Many Kilos Can You Really Lose?

We all want to look and feel our best and healthiest. When you’re hoping to get into shape, adhering to the Ketogenic diet for weight loss could be the answer. The eating plan has become hugely popular in the western world as a way to shed some extra pounds. Of course, before you dive headfirst into this plan, you need to know what to expect. Here’s a quick rundown of the average weight loss on Keto and how it all works.

Which Factors Impact Weight Loss on Keto?

Before you embark on your dieting journey, you need to keep a few things in mind. As with any diet, your weight loss on Keto will depend on a variety of factors. Here are three of the variables that may well affect how many pounds you shed.

1. Your activity levels

Woman skipping to keep active as part of keto diet

Leading an active lifestyle is one of the most sustainable ways in which you can lose weight. The more you increase your physical activity, the more energy you burn and the more weight you can lose.[1] If you tend to be somewhat sedentary in your day-to-day life, your chances of getting into shape are significantly lower than that of an active person.

2. How much you eat

Woman eating a keto diet meal of grilled salmon and salad

While there are Keto guidelines on how much carbohydrates you should eat, there is no advice on overall portion sizes. Overeating and snacking can lead to weight gain, regardless of the type of diet plan you are following. Try to engage in portion control.

3. Your health and genetics

Woman happy with keto weight loss results holding up a scale

Everyone is different. Diet plans may yield immediate results for some people while taking a lot longer for others. You may want to avoid falling for “quick fixes”, such as Keto weight loss pills. Instead, the most effective thing you can do is try out a plan and see whether it works for you, alongside getting medical advice.

What is the Average Weight Loss on Keto?

Close up of a woman's feet standing on a bathroom scale which weighs her in at over 100 kg
Curious to know how many pounds people usually lose on the Keto diet? Read on to find out!

Next up, let’s tackle the million dollar question: What is the average weight loss on Keto? The truth is that this will vary from person to person, depending largely on the above factors. What’s more, there’s another problem in answering this question. There is a lack of research in this area when it comes to how the Keto plan may affect the average person.

Experts originally used the Keto diet plan as a treatment for obesity. For that reason, the research into the effects of the eating plan focuses mainly on people who are classed as obese. While we can use the results of such studies as a guideline, they may not reflect exactly how much weight the average person could lose.

However, to gain an understanding of the average weight loss on Keto, we can look to some of this research. One study published in the US National Library of Medicine looked into the long-term effect of the diet on obese patients.[2] With that in mind, the average weight loss results for each patient were as follows:

  • 8th week – 10 kg (22 lbs)
  • 16th week – 12 kg (26 lbs)
  • 24th week – 15 kg (32 lbs)

Of course, it goes without saying that these weight loss results are not necessarily going to be accurate for everyone. On the other hand, the rate at which participants lost weight during this trial should give you an idea of how the journey may go. It may be worth speaking with your doctor before you get started. That way, you can get some medically sound advice on how to lose weight in a steady and healthy way.

How Your Weight Loss on Keto Journey May Look

Woman writing in her keto diet journal in her kitchen

Now that you’ve got a basic idea of the average weight loss on Keto, let’s take a moment to consider your journey. What can you expect when you get started? While every dieter is different, here are some of the stages that you may experience the first time around.

  1. The initial weight loss
    Should you choose to stick closely to the Keto diet, you may see an initial surge in weight loss. As we have seen with the above study, the first eight weeks could be the most important period when it comes to slimming down and getting into shape. 
  2. Steady ongoing weight loss
    After this period, you may find that the amount you lose moves at a steady pace. In fact, this is true for most diet plans, as your body is adjusting to the new food plan. There’s a lack of research surrounding how long this period may last. However, it’s worth keeping in mind that this stage may be different for everyone following the diet.
  3. The Keto plateau
    After a period of following the Keto plan, you may find that your weight loss slows down. This is known as the Keto plateau and is quite normal. The chances are that your body has now adapted to the new eating pattern and, as a result, you have stopped losing as much weight. While there are tactics you can use to overcome the Keto plateau, you should understand that the stage is a natural part of the weight loss on Keto process.

5 Weight Loss Tips to Keep in Mind

Whenever you’re following a diet plan, you should give yourself the best possible chance of losing weight. Here are some simple ways you can increase your odds.

1. Exercise portion control

Keto meal prep containers filled with keto-approved foods

First of all, you need to make sure that you exercise portion control. Overeating is a problem for many people and can lead to weight gain. Be mindful when it comes to cooking meals and ensure that you are only consuming as much as your body needs.

2. Don’t give up when you plateau

Woman working out on a balance ball to get over keto weight loss plateau

Every dieter eventually hits a weight loss plateau. If the Keto diet for weight loss has been working with you until this point, don’t give up. Make no mistakes, following the plan is hard. However, if you have the self-control to push through, you can see major results.

3. Cook using coconut oil

A pan with coconut cooking oil for keto diet

Why not use coconut oil in your recipes and cooking? Research published in the US National Library of Medicine suggests that this ingredient may increase ketones in people with nervous system disorders.[3] The same may be true for non-sufferers. With that in mind, adding some coconut oil to your diet could help you stay in ketosis.

4. Consume healthy fat sources

A variety of healthy keto diet fat sources including nuts, avocado, salmon, and olive oil

To sustain weight loss on Keto, you need to cut back on carbs and increase your fat and protein intake. So, one of the best tips you can follow when it comes to boosting your ketone levels is to consume healthy fat sources. These may include avocados, avocado oil, and olive oil. Why not add them to your homemade Keto diet recipes?

5. Exercise regularly

Woman taking a rest after a tough jog

Whenever you’re trying to lose weight, you should make sure that you are exercising regularly. You can’t burn calories if you’re not moving! Find a type of physical activity that suits both you and your lifestyle. You may find that you enjoy swimming, dancing, or running. Try out a few hobbies and decide what works for you.

Weight Loss on Keto: How Many Kilos Can You Really Lose?

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