How fast is weight loss on keto?

 Weight loss on the ketogenic (keto) diet can vary significantly from person to person, but many people experience rapid initial weight loss, especially in the first week. This early weight loss is largely due to the loss of water weight.

When the body enters ketosis, it depletes its glycogen stores, which are stored with water in the muscles and liver. As these glycogen stores are used up, the body sheds the accompanying water, leading to a quick drop on the scale.

In the subsequent weeks, weight loss typically continues at a steadier pace, often ranging from 1 to 2 pounds per week. This rate is considered healthy and sustainable for most individuals. Factors influencing the rate of weight loss include adherence to the diet, the individual's starting weight, metabolic rate, activity level, and overall health.

Long-term success on the keto diet requires careful attention to macronutrient ratios, with a high fat intake (typically around 70-75% of total calories), moderate protein (20-25%), and very low carbohydrates (5-10%). It’s also essential to focus on whole, nutrient-dense foods to ensure adequate vitamin and mineral intake.

It's important to note that while the keto diet can be effective for weight loss, it might not be suitable for everyone. Consulting with a healthcare provider before starting any new diet is recommended to ensure it aligns with your health needs and goals.