How Much Weight Can You Lose in a Month on Keto? Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.
Resolutions often have a hard time sticking, but this resolution did. “I had already tried ALL the other diets (spoiler alert: they didn't work)… This time was different. I had a buddy who was trying keto…after some research and dedication, I started out by losing 20 pounds In the first month.”
By eating a ketogenic diet consisting of high levels of fats and low levels of carbs, I was effortlessly able to lose 30 pounds in a month. All while feeling full and satiated and with little exercise. In this article, I detail how you too can experience similar results!
Another examination found that fat patients weighing 101 kg dropped 10 kg (22 pounds) following two months. They lost an additional 2 kg (4.4 pounds) by week 16 and 3 more kg (6.6 pounds) by week 24. Altogether, they lost 15 kg (33 pounds) in 5.5 months. That's 1.3 pounds every week.
Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
So, at a steady rate of losing 1-2 pounds each week, you can expect to lose 40 pounds in 5-6 months.
I stuck to the keto diet for 8 weeks – and I lost 20 pounds. That is a significant amount of weight in a short period of time! I will note that I really needed to shed those post baby/stress induced pounds, so perhaps my body took to ketosis more successfully. The diet has varying individual results.
If you want to lose 20lbs in a month, that's 5 pounds per week. To lose 5 pounds per week, you need to be at a deficit of around 17,500 calories per week. For reference, a pound of body fat is around 3,500 calories. A 17,500 calorie deficit per week is a deficit of 2,500 calories per day.
Typically, weight loss on a ketogenic diet can be rapid in the first few weeks, but may slow down as the body adapts to using fat for fuel. On average, it can take several months to a year to lose 50 pounds.
Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level. At first, there may be a quick drop in weight, but it's mainly due to water loss.
If you're keen to lose weight and improve your health, the Keto diet can be effective from the first week. You'll lose considerable water weight within the first week of going Keto. Beyond a week you can anticipate losing between 1-2lbs on average per week; this is fat loss as your body moves into ketosis.
Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.
If you know that you'll spend a week getting back into ketosis, then schedule your cheat days for once a month or once every other month. This way, you'll be able to remain in ketosis long enough to reap the benefits of the diet.
Exercising while in ketosis accelerates weight loss. This is because glycogen stores run out the longer and harder you work out. Combined with a very low-carb diet, which also reduces glycogen, you'll take your weight loss to the next level.
Share on Pinterest Eating habits and exercise play a key part in losing weight safely. The CDC state that a person can safely and effectively lose about 1–2 lb a week. Based on those numbers, in a month, a person could safely lose 4–8 lb.
On average, a 15 to 20-pound loss (approximately 2 to 5 percent of your starting body weight) is enough to notice "significant changes in your body," he said. You can start seeing differences in yourself as early as two weeks with rapid weight loss.
Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. The most common reason for not getting into ketosis is not cutting back enough on carbs. According to a 2019 article on the ketogenic diet, carbohydrates should represent only 5–10% of a person's calorie intake.
Many may lose 40 pounds in 2 to 4 months on a consistent ketogenic diet. The rate at which you lose weight on a ketogenic diet is dependent on multiple factors.
To sum up, it could take 4-5 months on average for you to lose 40 pounds, provided that you follow a nutritious diet, regularly work out, keep your fluid intake high especially when you work out and have a balanced sleep cycle. You will surely nail it with patience and dedication.
Short Answer: In my first round of losing weight, I lost 50 pounds in 6 months, between September 2, 2019 – March 3, 2020. Long Answer: Here is where I share How Long It Took Me To Lose Weight Eating Keto, where I share my highest weight, starting weight, height, and how much weight I lost each month.
You will need to cut 3,500 calories from your diet to lose one pound of fat – so cutting back 1,000 calories a day will equal two pounds of weight loss per week. At a weight loss of two pounds per week, you will lose 50 pounds in 25 weeks, or a little less than six months.