Originally used to treat patients with epilepsy, more and more people are looking to start the keto diet for other health benefits. Mainly weight loss.
Countless people have reported how it has helped them burn their stored body fat, feel satiated with the food they’re consuming as well as maintain or speed up their metabolic rate. (2)
Even though it’s helped so many people lose the weight they’ve wanted to for a while, you’re probably wondering if this is going to work for you.
How much weight you can expect to lose after one week of doing the keto diet will depend on how strict you follow the guidelines, but many have used this diet to shed a lot of pounds in just their first week of attempting the diet.
Read more to find out how much weight you can expect to lose your first week on the ketogenic diet.
Getting Into Ketosis
Since you’ll be strict with the number of carbs you can consume on keto, your body will start burning ketones as its fuel source.
Depending on the number of calories you can consume daily, only 5% of that or so will come from carbohydrates.
If you’re like most people, carbs are what you burn for your energy right now. It’s the body’s primary fuel source.
When you start to limit the number of carbohydrates you take in, your body will then begin to burn through the glycogen that’s in your body which is what’s stored in your muscles and liver. (3)
In this state, your body will then use ketones which are broken down in the body from either the body fat already stored or the dietary fat from your diet. This is now the primary source your body will use for fuel.
This whole process of weight loss starts the first week of beginning the keto diet.
Everyone will experience slightly different results, but the result in such quick weight loss initially in the first week is due to a shift in water weight within your body.
Many people experience weight loss in the first week after starting a ketogenic diet because they are restricting their carb intake, and their body is burning through its glycogen stores.
Once these stores have left your body, you go into fat-burning mode, and many people will experience dramatic weight loss within this period.
Losing Water Weight Initially
Inside your muscles and liver is stored glycogen which is bound by water at a ratio of 1 gram of glycogen to 3 grams of water. (5)
Because you’re burning through these stores within the first week, this water that’s stored will be pushed out of your body through sweat and urine.
Initially, you’ll definitely have the urge to urinate more frequently than normal. You’ll also be thirstier than usual as well.
This is also why it’s good to include extra supplements when starting the keto diet to avoid the keto flu. This is one of the mistakes some people make when beginning the keto diet.
Increasing your salt intake as well as magnesium and potassium will mitigate most, if not all, of the side effects.
It will depend on how much weight you are initially, and it will vary from person to person, but if you’re carrying a lot of water weight, then you can expect to shed those pounds very quickly.
It’s not unusual to see a 5-10 pound (2.5 – 5 kg) weight loss starting in just your first week. If you have more weight to lose than the average person, then you can expect to lose a lot of water weight during the first week.
Although much of the drop in weight is unlikely fat loss at first, don’t get discouraged because more weight loss happens right after this period.
Once your body is in a state of ketosis, you will be utilizing more of your body fat as a fuel source.
In the first week, you’ll be burning through muscle and liver glycogen, and your body will be excreting the water that was bound to the glycogen.
This is why initially, you’re losing weight at a more rapid weight as it’s due to the water loss in your body.
Once you’re in ketosis, then that’s where you’ll be burning fat for energy, and the weight loss will continue from there.
It still will not be as rapid as it was initially, but if you’re in it for the long haul, you’ll get to continue to reap the benefits.
If you stop and switch back to having carbs more regularly, then you’ll see yourself regain that weight again pretty quickly.