How Much Weight Can You Lose on Keto Diet (In 7-30 Days)?

Weight Loss & Diets | Written by Nathan | Updated on 24 January 2022

Thirty-six percent of Americans are obese, so it’s common for people to wonder how much weight can you lose on keto in 7, 30, or even 90 days.

Of course, you want to know what you’re getting into, but having a rough expectation of how much you may lose can be inspiration to keep at it as well.

Because keto encourages consuming nutrient-dense foods, reducing calorie intake, and foregoing processed food, there’s no limit on how much someone can lose on keto. Yet, for motivational purposes, it’s important to know how much you can expect to lose week by week throughout your keto journey. 

Expected Weight Loss After 1 Week of Keto

In the first seven days, you will likely lose around 1-5 pounds, but some people lose up to 10 lb’s. Weight loss is usually the fastest in this initial fat or ketone adaptation phase, largely due to losing water. Ketogenic dieters should expect to lose more slowly after the first week on keto, but don’t get discouraged if you plateau.

  • What to Expect During the First Week of Keto

Some people feel great on their first week of keto, while others experience flu-like symptoms coined the “keto flu.” Nonetheless, let’s break down how you can expect to feel each day, and we’ll even explain keto flu more in-depth on day 2. 

Day 1: You should feel fine – your brain will be the busiest, trying to devise ways to eat 75% fat.

Day 2: Many people begin to experience what is nicknamed “carb flu” or “keto flu” on day 2. These flu-like symptoms are characterized by headaches, fatigue, muscle aches, brain fog, and moodiness. These side effects come from the body being deprived of carbohydrates.

Day 3: Day 3 will likely be your worst carb flu day. Remember, your body is hard at work transitioning into breaking down fats for fuel instead of carbs. Don’t push yourself or exercise too hard while your body adjusts.

Days 4-7: Many people feel a little better by day 4 or 5 of keto because the body has started to transition into burning fat for fuel. Now is the time to look at the past week’s successes and failures, the best meals and worst, and get excited for the coming week.

  • Why Will I Lose So Many Pounds on Week 1 of Keto?

Knowing how much weight you can lose on keto and why it drops so quickly can also help you have clear expectations going forward.

Many people shed pounds quickly in the initial stages of the keto diet due to water loss. Ketogenic diets tend to work that way because each gram of glycogen in the body is bound to at least 3 grams of water. As the glycogen gets used up, the body also dispels the water.

Quick fluid loss is a good sign because it means the body is adapting to fat burning and is on its way to entering ketosis. Don’t forget about sodium, protein, and hydration as you set out on your keto journey. Pre-workout is a no-go, as is coffee with creamer. 

Estimated Weight Lost After 30-90 Days on Keto

If you stay consistent and remain in a calorie deficit, you may be able to lose 10 pounds or more in the first month of keto.

If you stick to your clean ketogenic diet, especially if you pair it with some exercise, your anticipated weight loss is about 25 pounds within three months. Of course, that number can vary based on your body type, genetics, caloric restrictions, and more.

Even more important than weight loss, you will be losing fat during the first 30-90 days of keto. You should see a significant change in your body, as well as plenty of other health benefits after 90 days on the keto diet. However, if you plateau you may want to consider the following.

Factors that Impact Weight Loss on Keto (Everyone is Different)

Many wind up being in ketosis and still not losing weight so it’s important to consider individual differences. Don’t let those online miracle stories get you down if you’re not losing weight as quick. There’s no “weight loss average” for the first week of keto because everyone has their bio-individuality. Your current weight loss abilities might be affected by:

  • Genetics

Genes dictate the amount of fat you store in your body and where you store that fat. Similarly, race or ethnicity seem to affect the likelihood of obesity: Obesity rates in American adults are highest in African Americans, followed by Hispanics, and lastly, Caucasians.

  • Personal Characteristics

Your age and gender have something to say about how much weight you can lose on keto. As per a recent study, many people pack on the pounds as they age, and a person’s sex may affect where the body stores fat. For example, women tend to build up fat in the hips and butt, whereas men tend to accumulate fat in the abdomen or belly.

  • Lifestyle

What are your daily habits? Where do you work, live, and go for fun? If you go to lots of family gatherings centered around high-calorie foods and drinks, you’re more susceptible to obesity. People who spend a lot of time at a desk or go to restaurants or fast-food places frequently are more likely to be heavy. Keto is a great way to shift your lifestyle to incorporate healthier habits.

  • Stress & Poor Sleep

Research suggests that people who don’t get enough sleep eat and snack more, which inherently makes it more difficult to stay thin. Individuals who have difficulty managing stress are more likely to become obese because they may use food as a stress reliever.

  • Body Composition

Individuals with a high BMI (Body Mass Index) and/or overall muscle mass may see results quicker than those of a lesser BMI or less muscle. This is because people who are larger or have more muscle inherently burn calories from either moving more weight, or have more muscle which requires more energy.  

  • Individual Adaptation Period

If you’re lucky, your body will go into ketosis quickly, but if you’ve never functioned on ketones before, the adaptation period may take a little longer. It typically takes at least 2-4 days to enter ketosis, although some people might take over a week.

  • Overall Health

Some medical conditions and medications may make it more difficult to shed pounds. Do you have low energy, thyroid problems, or diabetes? If so, illnesses like the flu or RS (respiratory virus) may temporarily slow down progress. These factors will influence how much you’ll lose on keto, and how quickly you’ll lose it. That being said, any progress is still progress, and it’s okay if it’s slower than you expected.

Tips & Tricks to Burn More Fat on Keto

Individual differences will surely play a role on the rate in which you can lose weight, but not matter what there’s a few tips to get the most out of the keto diet: 

  1. Get plenty of variety in your diet, especially in your snacks. Mix it up regularly because consistency can ultimately lead to overeating and excessive calorie intake. Research new recipes regularly.
  2. Your food doesn’t have to be organic if you can’t afford it. If food prices are wearing you down more than anything, remember you can still have success as long as you’re eating a low-carb diet that is high in fat. It doesn’t have to be expensive.
  3. Jot down a weekly meal plan. Have a plan bursting with recipes each week so that you have plenty of keto-friendly foods, and don’t keep tempting snacks in the house that you can fall back on!
  4. Cut yourself a break if you make a mistake. Everyone takes a step back once in a while. Don’t feel bad – just jump back into the diet at your next meal.
  5. Flip your food environment for better results. If you are constantly being tempted at home, at the workplace and when you go out, try to remove yourself from some of these difficult decisions. Take unhealthy foods out of your home, always bring healthy snacks with you in case of social eating situations, and recommend restaurants where you know they serve a clean ketogenic meal you love.

So How Much Will You Lose on Keto?

When beginning your keto journey, a week play book can keep you stay motivated, help you understand how much weight you can lose on keto, and help you stick with it.

Remember, you can expect to lose about 5 pounds in the first week on keto, 10 pounds or more after one month, and up to 25 pounds after three months so see it through as long as the side effects aren’t too bad. Of course, your lifestyle and genetics play a role in how you feel and your results, so your mileage may vary. Nonetheless, if you stick with it, you’re likely to shed a few pesky pounds relatively quickly.

 

The ketogenic diet is a reliable method for losing weight as fast as two weeks, or permanently transforming your lifestyle. And if keto really doesn’t work for you, there’s always other options. Diets like the Noom diet consist of easy to follow food lists and are less strict in what you can-and what you can’t eat. 

Regardless of the route you take, congratulations on taking big steps towards a better life.

References

[1] Obesity Rates by Country 2021. (2021). World Population Review. Retrieved December 16, 2021, from https://worldpopulationreview.com/country-rankings/obesity-rates-by-country

[2] Factors Affecting Weight & Health. (2021, December 17). National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved December 16, 2021, from https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health

[4] Liu, G. (2017, January 31). Thyroid hormones and changes in body weight and metabolic parameters in response to weight loss diets: the POUNDS LOST trial. Nature. Retrieved December 16, 2021, from https://www.nature.com/articles/ijo201728

[5] NCBI – Post-exercise ketosis in post-prandial exercise. (1985). NCBI. Retrieved December 16, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1193348/

[6] NCBI – Ketosis After Intake of Coconut Oil and Caprylic Acid. (2020). NCBI. Retrieved December 16, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7175812/

[7] NCBI – Low Carbohydrate Diet. (2021). NCBI. Retrieved December 16, 2021, from https://www.ncbi.nlm.nih.gov/books/NBK537084/ 

[8] Healthy Weight Loss. (2020, August 17). Centers for Disease Control and Prevention. Retrieved December 16, 2021, from https://www.cdc.gov/healthyweight/losing_weight/index.html 

[9] NCBI – Resting metabolic rate of obese patients under very low calorie ketogenic diet. (2018). NCBI. Retrieved December 16, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816424/

About the Author

Nathan

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.