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Alasdair Adam - March 2021

How much can I lose in a month on Keto?

Your first month of keto will be about finding our what you can and cant eat

How much weight can I lose in one month on Keto? With lockdown restrictions easing and summer peeking around the corner, it will soon be time to try last year’s beach wear on for size. After a year of lockdown living, it's probably time to shed a few pounds and get back into shape. Keto is one of the most popular low-carb diets around and it's here to stay, but how much weight can you realistically expect lose? 

I want to lose weight quickly?

Studies show that you can lose weight quickly on a Ketogenic diet. In fact, it has been shown that you can lose weight quicker on a low-carb diet than on any other type of diet. But that’s just water weight the ‘experts' cry. So it may be, but who wants water retention in their midsection or other unwanted areas? 

Can I lose a stone in a month on Keto?

Short answer, yes, you can. Absolutely. Long answer, it depends where you started from. If you only have half a stone to shed then probably not, but you WILL see some gains pretty quickly.  

What if I have a lot of weight to lose?

If you have five stones or more to lose, then a stone in a month is entirely feasible. In fact, we’ve seen people with 3 stones to lose in total shed one in the first month. But it depends – Keto is one of the most sustainable ways to lose a lot of weight, much quicker than you put it on, but it still takes a little patience.  

Losing weight on keto doesn't mean you have to sacrifice tasty food.

Keto isn’t a mystery, there are many great dishes you can freely enjoy on Keto. 

Sacrifice is not a thing you have to worry about on Keto, there are desserts, smoothie bowls that are all great to have on Keto, high in fibre, big on taste and easy to make. 

Our smoothie bowl dishes are high n fibre and high in taste
eggs and avocado are the staple of a keto diet
Keto desserts are absolutely amazing

Yes this really is a sweet tasting Keto dessert

What is keto or a low-carb diet exactly though? 

Taking carbs, fat and protein out of the equation, effectively Keto is a low-glycemic way of eating. This means you are trying to keep your insulin from spiking after you eat. Ever feel that heady slightly dizzy or even euphoric feeling after you’ve eaten? That’s your glycemic index shooting through the roof.

What we want to do is keep it low. This is perfectly natural: our ancestors ate like this for centuries. Just imagine what people ate over the winter months when there was no fresh fruit to pick? Low-carb. And when eating low-carb your body knows to use its fat reserve as fuel – it doesn't just keep there to stretch your clothes for fun.  

The first three weeks on keto is important 

Well nothing comes without a price, and that price is getting into ketosis, and whilst that in itself isn’t hard, what maybe a bit bumpy is getting there, especially if you’ve been eating a high-carb diet for a while. So check out our blog on the first three weeks on Keto to learn some of the upfalls and downfalls to watch out for. 

Gradual weight loss is always the best way to lose weight 

Everybody wants to lose weight quickly, we understand. But no matter what diet or way of eating you follow, losing too much weight too quickly isn’t healthy, and psychologically your brain can't keep up either. In fact people who lose weight too quickly often end up wanting to put some back on.  

Water weight loss on Keto 

Studies show when your body holds carbs it holds water – about 3-4 grams of water for every gram of carb – that can be up to half a stone or more in water weight, which  you just don't need. Water weight causes all sorts of issues, from making you feel bloated to aching joints. So when people say it's just water weight, yes it is, and it’s good to see it go.  

Weight returns quickly if I stop eating Keto

Yes and no, Keto is one of the best if not the best way to shrink fat cells. That doesn't mean they can’t expand again but it takes longer – that's still no excuse to fall off the wagon though. But you will see water weight come on quite quickly when you start on the carbs again.

Indeed many people may eat Keto for six months and off for a while, it just depends on who you are, Our ancestors ate Keto for six months of the year until fruit and harvest came into season. Keto is absolutely natural and we’ve been doing it for years!

Permanent weight loss on keto

Here’s the thing we love about Keto more than anything else: studies have shown that on Keto or low carb diets our fat cells shrink more than when we follow any other way of eating. This means once you’ve taken weight off it's slower to go back on (that's not a green light to get the baguettes out) .

After one month on Keto 

You’ve lost weight, what now? Carry on, the weight won’t come off quite as fast but hopefully you will have an idea of how Keto suits you.

Even if you aren’t strictly Keto but more a low-carb diet, as long as it's sustainable that's the main thing.

You can achieve your goals on Keto without feeling like its a sacrifice
Fried chicken on keto? Yes absolute
A plate of aperitifs for keto these are great.

Weight can plateau on Keto or low-carb diets 

Why this happens exactly is a bit of a mystery – the workings of the human body are far from conclusive in the eyes of science. But you should expect and prepare for your weight to plateau at times. Sometimes for a month, longer even. But don't worry, it’s normal. 

The Keto whoosh

Here comes the Keto whoosh to save the day. This is when your body really gives up the carb ghost and lets go of a lot of water in the fat cells all at once. That weight you couldn’t shake? Whilst your body has been using fat for fuel it has been replacing that fat with water, so in the background your body is burning fat, you simply haven’t noticed. 

You can lose up to five pounds in one day 

What was that? Five pounds in one day? Yes it can happen, Incredible isn’t it? Your body will simply give up holding water in your fat cells and release it. Now this can come out in various ways: mostly water is breathed out (yes you can breathe yourself thin on Keto) but when releasing so much on one go, well, let's just say its an 'interesting' day. 

Ketonika Marine Collagen Coffee - 14 pack
Ketonika Marine Collagen Coffee - 14 pack
Ketonika Marine Collagen Coffee - 14 pack Coffee Ketonika
 collagen butter coffee with MCTs, keto coffee perfect for low carb diets
Frothy ice cold collagen coffee, Ketonika instant butter coffee, refreshing workout drink
Ketonika Marine Collagen Coffee - 14 pack

Ketonika Marine Collagen Coffee - 14 pack

£21.95

Ketonika Premium Collagen Coffee 14 pack.

 

The perfect morning kick-start.

 

Our Collagen Coffee tastes like a latte and gives your skin a boost. The MCTs help your mind focus and your body use its fat as fuel.

Using only the best North Atlantic non-GMO Marine Collagen, grass-fed butter and rainforest alliance Arabia Coffee you can be assured of the best possible ingredients. And that makes a big difference. Our marine collagen coffee is proving a hit!

*For best results add a small amount of cold water and mix before adding boiling water*

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BENEFITS


- HELPS YOUR BODY USE FAT AS FUEL 

- Helps reduce wrinkles and improve appearance of your skin

- REDUCE FATIGUE

- Great for low carb diets 


 

References:

1. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets; Nature

2. Interest in the Ketogenic Diet Grows for Weight Loss and Type 2 Diabetes

3. The Ketogenic Diet: A Detailed Beginner’s Guide to Keto; Healthline

Article credit: Alasdair Adam

Keto isn’t all about meat and eggs, veggies and flavour play a big role as well

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