This post may contain affiliate links which means I may receive a commission for purchases made through links. Learn more on my Private Policy page.
The keto diet is a high-fat, low-carbohydrate eating plan designed to promote fat metabolism in your body as its primary energy source. While entering ketosis may take two or three days, you should notice weight loss soon after this point has been reached.
How quickly you lose weight depends on a variety of factors, such as metabolism, carb-protein-fat intake, level of exercise and following your diet strictly. On average, though, you should experience one to two pounds lost per week.
Protein
If you’re using keto to lose weight, it should take approximately one week for your body to transition into ketosis – the state in which fat is broken down by your metabolism into energy for bodily processes – which may result in symptoms such as fatigue and irritability; your body is signaling this fact with these signs that indicate it doesn’t receive sufficient carbohydrates to function normally.
Though the process can be frustrating, keto can help you shed unwanted weight rapidly and sustainably. Studies have demonstrated that overweight individuals following a keto diet for two months were able to shed an average of 13.6 pounds (3.5 kilograms) each month!
However, if after several weeks you aren’t experiencing the results you desire it is advisable to consult your physician or registered dietitian regarding possible additional causes of weight gain. While waiting on this recommendation to occur track your calories and create a deficit to see if that helps.
Vegetables
Vegetables are one of the cornerstones of a keto diet. Packed full of essential vitamins and nutrients, vegetables help your body burn fat more effectively while also being linked to reduced risks of chronic illnesses like cardiovascular disease or cancer.
As part of your keto diet, it is recommended that you consume vegetables that are low in carbohydrates. Prioritize green leafy vegetables and non-starchy produce when choosing vegetable-rich options.
These vegetables pack lots of flavor into few calories while still helping maintain your net carb intake. Furthermore, they provide your body with antioxidant protection and fiber which is crucial in proper body functioning.
But whenever possible, choose organic vegetables to avoid exposure to pesticides and toxins. Furthermore, certain high-carb veggies like corn and summer squash may contain antinutrients which may impede nutrient absorption by your body and prevent it from using carbs effectively.
Dairy
Keto-friendly dairy can provide additional protein and fat sources to your diet while serving as an excellent source of calcium to protect bones from osteoporosis and maintain overall bone health.
However, dairy is high in calories; thus limiting your intake to moderate levels during a keto diet will help burn off more calories and suppress your appetite more effectively for weight loss.
Some dairy products are lower in carbs than others, so it may be wise to experiment with different varieties until settling on one that best meets your needs. You could try butter, cheese, heavy cream and whipped cream and see which work for you.
Prior to adding dairy into your diet, it is wise to check if you are lactose intolerant; dairy contains both lactose and casein which may cause digestive distress for some individuals.
Oils
At first, when starting on a keto diet, your weight loss will happen very rapidly due to water weight being released quickly from your system.
Once on the keto diet for several days or weeks, weight loss often slows and becomes more steady – it is also the time when your body becomes fat-adapted.
Keene reports that following a keto diet will allow you to lose between one and two pounds per week due to your body now focusing on burning fat rather than carbohydrates for energy.
If your keto diet isn’t providing results, adding oils could be just what’s needed to boost ketone levels and give your energy and mood an added boost.
Olive, avocado, canola and coconut oils are ideal choices for use in a keto diet diet, whether used for high-heat cooking or drizzled over meals as extra healthy fat sources.