The ketogenic, or keto, diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve health. This has been shown to lead to weight loss and may improve heart health and blood sugar control as well 1, 2. To reach the state of ketosis — a metabolic state in which your body burns fat for energy instead of glucose — carbohydrate intake must be drastically reduced. However, to reach and maintain ketosis, carbs must be decreased to the recommended range. To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. To lose weight on a ketogenic diet, carbs must be decreased to reach the state of ketosis and induce fat burning. No matter what dietary plan follow, the key to healthy weight loss is to consume nutritious, whole foods. Adding in foods like snack bars, keto desserts and other packaged foods between meals can derail your weight loss efforts with the extra calories they provide. To optimize your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods.
Success stories, especially when it comes to weight loss, are the thinspiration of the lifestyle blogosphere. Bonus points if they include before-and-after photos that may or may not be photoshopped. And they might not even tell readers the whole story. But the numbers may not be the same for everyone. How much weight can you actually lose on the keto diet? The short and vague answer is: it depends. How long you remain on the diet, your end goals, and whether or not you experience side effects can make all the difference. The keto diet has strictly medical origins, and it may be able to help patients improve their health in clinical settings. Some people do it for a month and then move on. Others claim to have kept up the diet for years. But what they might have failed to mention was whether or not they were able to keep up that pace of weight loss — or maintain it after the fact. As with any diet, you might appear to lose a lot of weight in the beginning.
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