How Long Should it Take to Lose Weight on Keto?May 03, 2022
How long should it take to lose weight on keto? So everybody is different. So the rate of weight loss is going to be different depending on the person. So let's talk about a few of those factors.
So to start off, let's talk about what generally happens on the scale when we first start a ketogenic diet. So when you start a ketogenic diet, when you lower your carbohydrate intake, it tends to cause your body to drop a lot of water. So you may notice in the first day or two, that the scale drops a good amount. That is typically mostly water. And so we want to make sure that we kind of flush that out, so to speak, in terms of what we're paying attention to over the long term.
So you may notice in the first week that you lose a large amount of weight on the scale, and then it kind of tapers off as you go, that's completely normal. So you just need to make sure that you you know, you're aware of that, right, in terms of rate of weight loss, that's going to be dependent on a few different factors, the main one is going to be your current body composition. So how much body fat Do you have, how much weight do you have to lose, typically, the more weight you have to lose, the faster the process is going to be in the beginning. And as you lose that weight, it's probably going to taper off.
And if you don't have much weight to lose, and it's probably going to be a slower process from the start. So I like to think about this in terms of rate of weight loss, if you want to put some numbers behind it, typically, a good rate of loss is going to be 0.5 to 1% of your body weight per week. So that allows us to put a percentage based off of your body weight, not just an arbitrary number, like one to two pounds per weight, sorry, one to two pounds per week, because that is going to line up with where you're starting at right. So 0.5 to 1% of body weight per week is typically a good guideline for a good rate of loss, without it being too fast in the sense of you won't be able to keep up with it, or too slow, where you're not where you're kind of losing motivation. So that's something to think about in terms of if you're looking to put numbers behind it.
But the overall thing to realize is that the more weight you have to lose, the faster the process is probably going to be and then it's going to taper off as you go. So another factor that plays into your rate of weight loss is going to be your overall health. So if you have any, you know, underlying metabolic issues or hormonal issues, or you're suffering from, you know, severe insulin resistance or things like that, that is going to play a role in how fast you lose weight. So this is a little bit more, it's a little bit more complex, in the sense of, you know, everybody has different things that are going on, there's all different types of you know, metabolic and hormonal rabbit holes that we can go down.
But in general, the more the healthier you are, the healthier cells are, the healthier your body is, the more insulin sensitive you are, that is going to be make things a little bit easier in the sense of your body, you know, wanting to lose weight, right, the more things are in check, the more your buys and be like, Okay, I'm in a good place I can No I'm safe, I can, you know, focus on losing body fat versus focusing on, you know, dealing with the hormonal issues dealing with the metabolic issues and things like that. So that is a whole rabbit hole to go down. But that is something to think about the healthier you are, typically the easier it is going to be to lose weight, and the faster it's going to be.
The next thing to think about is how active you are. So this is going to play a big role in the rate of weight loss because we know that if you are more sedentary and you're kind of just sitting around all day, you're not really moving, you're not going to be quote unquote, you know, burning a lot of energy versus someone who is active all day, they're moving around a lot, that are paying attention to maybe their step count throughout the day, they're going to be burning more energy. And that in itself is going to lead to faster weight loss. So thinking about you know, what you're doing throughout the day, how active you are, I like to give my clients a step goal to shoot for each day, just to make sure that we're paying attention to that.
So being aware of your activity is super, super important, especially if your goal is weight loss or fat loss. And that in itself can help you to speed things up. If you're going from more sedentary to adding in just more movement, it doesn't necessarily need to be exercise, but just more movement in general. So walking more parking further away the grocery store, taking the stairs instead of the elevator, all these little things add up over time, and that can help speed up the rate of loss. The next thing is thinking about how consistent you are with your plan, right so there tends to be a time where we are kind of following a plan and we're super excited the beginning and then we tend to fall off a little bit and then get back on it.
So consistency is going to play a huge role in your rate of loss because the more consistent you are, the faster things are going to go right so just being consistent and sticking to the plan over the long term is going to be you know is going to speed up your rate of loss and when I say consistent, that doesn't mean that you have to be perfect no one is perfect. But it just means you know if you get off track if you you know go off track one day, just making sure that you get back on it the next day and not dwelling on it. It's going to be the best thing you you can do. To keep that rate of loss going at the pace that you want it to go. So there are other factors involved, but those would be the main ones.
And I also want you to think about in terms of rate of loss, we're talking about the scale, right, we're talking about using the scale as a gauge of losing weight. But we also also need to realize that the scale is not the end all be all, there are definitely other factors that are involved in terms of, you know, if you're losing body fat, right, so tracking, you know, taking progress, pictures, tracking, body tape measurements, tracking, you know, how you're feeling throughout your day, how your performance is going in the gym, all of these factors play into your success over the long term.
So making sure that you're not getting too caught up on the scale is gonna be super important, we also need to make sure that we're not getting caught up on the daily scale fluctuations, your weight is going to fluctuate on a daily basis for so many different reasons. It's going to fluctuate depending on how much water you drink, one day, you know, your sodium intake, your electrolyte intake, and can influence the scale weight, if you you know, ate out at a restaurant, and you maybe had some more sodium from the food in the restaurant that you're not used to. If you are a female, and you're, you know, on your cycle that can that can influence your scale weight. If you're super stressed out, if you had a horrible night of sleep, there's so many different factors that can affect, you know what the scale does on a daily basis.
So we need to make sure that we're looking at a scale at the scale, if we're going to use it, we're using it strategically. And when I say that, we're looking at that weekly average, that's going to be what makes the most difference over the long term. So don't pay attention to the daily fluctuations in the scale. If you're going to use the scale to track your rate of loss, make sure that you're paying attention to the weekly average or the bi weekly average, because that's going to show you the long term trend of what's happening, not the daily fluctuations, the daily fluctuations do not matter at all. So pay attention to the weekly average trends and the long term trends over time, that's gonna be your best bet. And also pay attention to other factors.
So progress pictures, how you're fitting in your clothes, you know, body tape, measurements, things like those are going to give you a better picture of how your body is changing, and how your body composition is changing. Because like I said, you know, it's not just the weight that you want to lose, you want to lose body fat, and so taking measurements and paying attention to the other factors that I mentioned is going to go a lot farther than just paying attention to the scale.
Thank you so much for watching. If you want to learn more about nutrition, fitness or metabolic flexibility, you can check out our website Matt Flex life.com. There you can find our podcast, Netflix and chill our nutrition and exercise programs, our latest blog posts, free recipes and much more.
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