Most people want to lose weight quickly, especially women, and the keto diet is a popular way to achieve weight loss goals. Are you left with just 30 days to shape your body for an event and wondering how much weight can you lose in a month on keto? Well, the results will vary depending on different factors. However, we’ll explain tips to maximize the results!
According to a survey, the low-carb and high-fat keto diet helped obese people to lose 10 to 12 pounds in a month, on average. Some people reported extreme weight loss in the first one to two weeks, but that’s mostly water weight. However, you can shed more than 12 pounds in a month by combining keto and intermittent fasting, and exercise.
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How Much Weight Can You Lose In A Month On Keto Diet?
You can expect to lose from 10 to 12 pounds in a month on keto diet. The amount of weight you can lose on a keto diet will depend on various factors, including your current weight, body composition, activity level, and calorie intake. If you are new to the keto diet, then you can expect to lose a lot of water weight in the first two weeks.
For instance, if you weigh 200 pounds (90.7 kg), then you can expect to lose 10-12 pounds (4.5 – 5.5 kg) in a month on keto, depending on how strictly you stick to the diet. However, if you are already at a healthy weight and just want to maintain your weight loss, then you can expect to lose 1-2 pounds (0.5 – 1 kg) per week.
There are ways to speed up weight loss in ketosis – read how!
What Is Keto Diet And How Does It Reduce Weight?
A Healthy Keto Diet Composition:
- Fat: 70%
- Protein: 25%
- Carbs: 5%
The keto diet is a high-fat, low-carbohydrate and moderate protein diet that helps you lose weight quickly. The keto diet works by forcing your body to burn fat for energy instead of glucose. When you consume foods high in carbohydrates, your body produces insulin and glucose.
The insulin and glucose then cause your body to store fat. However, when you consume foods high in fat and low in carbohydrates, your body produces ketones instead of glucose. The ketones then cause your body to burn stored fat for energy. This leads to weight loss!
Keto meals are based on neat and clean food which naturally eliminates processed and high-calorie foods, resulting in eating a healthy and balanced diet. When we intake nutrient-dense, low- carbs meals, our body is forced to burn and use stored glucose and fat for fuel.
Best Source of Fat in Keto:
The best source of fat on a keto diet is coconut oil. Coconut oil is made up of medium-chain triglycerides (MCTs), which are a type of saturated fat that is metabolized differently than other types of fat.
MCTs are absorbed and metabolized quickly, so they are a great source of energy on a keto diet. Coconut oil is also thermogenic, meaning it increases your body’s temperature, which can help you burn more calories.
In addition to coconut oil, other good sources of fat on a keto diet include:
- Butter
- Ghee
- Olive oil
- Avocado oil
- Flaxseed oil
- Fish oil
- Nuts and seeds
- Full-fat dairy products
Best Source of Protein in Keto:
Protein is an important macronutrient in a keto diet. Protein helps to keep you feeling full and can help to preserve muscle mass during weight loss.
The best source of protein on a keto diet is grass-fed beef. Grass-fed beef is higher in Omega-3 fatty acids than grain-fed beef. Omega-3 fatty acids are anti-inflammatory and can help to reduce the risk of heart disease.
In addition to grass-fed beef, other good sources of protein on a keto diet include:
- Chicken
- Turkey
- Eggs
- Fish
- Nuts and seeds
- Tofu
Want to lose some pounds while you sleep? Here are some foods that burn belly fat overnight.
Best Source of Carbohydrates in Keto:
The best source of carbs on a keto diet is non-starchy vegetables. Non-starchy vegetables are low in calories and carbohydrates and high in fiber. Fiber is an indigestible type of carbohydrate that helps to keep you feeling full.
Some good sources of non-starchy vegetables include:
- Spinach
- Kale
- Swiss chard
- Broccoli
- Brussels sprouts
- Zucchini
- Yellow squash
- Cucumber
- Peppers
- Tomatoes
How I Lost 12 Pounds In a Month On Keto? Challenges and Achievements
I picked up weight quickly after starting a desk job. Plus, I developed a bad habit of eating out every second night, and mostly junk food. The double chin got visible and the skin under the arms started to hang – that’s when I started to dislike myself and began searching for easy weight loss methods.
Most health blogs, dietitians and fitness trainers were recommending the “keto diet” for losing weight. I started following registered dietitians on Instagram, a few popular food bloggers, and some fitness models for inspiration. That’s where I gathered the information about creating keto meal plans.
The keto for a month journey started when I received a call from my best friend, “Anna De Villiers”, that she was getting married in 4 weeks’ time. The stress went to a peak after knowing that I was to be the bridesmaid. I decided that very moment to start a keto diet to shape my body to wear a bridesmaid’s dress.
When I started keto, I weighed 148 pounds and I had about 16 pounds to lose. I was eager to see results quickly for the wedding. After staying committed to the goal, following a strict keto diet and exercising for a month, the results were amazing.
In the first week, I lost 5 pounds, this was encouraging and boosted my confidence to continue with the diet. By the end of the second week, I had lost another 4 pounds. That’s where it got stuck for a couple of days, however, I increased the cardio time from 20 to 30 minutes and protein intake from 25% to 30%, at the end of the third week, I was down to 136 lbs.
I was 4 pounds away from my goal and the keto diet plus intermittent fasting really helped me to speed up the process. I achieved my weight loss goal (132 pounds) the day before the wedding and I felt great in my bridesmaid’s dress.
How I planned:
My weight loss plan was quite simple, below are the 4 points I wrote;
- Strictly follow the keto diet
- 4 days of workout in a week
- Sleep 8 hours each night
- Drink plenty of water
Challenges I Faced In Ketogenic Diet
Below are a few things which were challenging to compromise;
- The first challenge that I faced on the keto diet was giving up carbs. As someone who loves bread, pasta, and rice, this was quite difficult for me.
- Keto is a low-calorie and high nutrients diet, and I found myself low on energy in the first few days.
- After cutting almost 80% of the carbs, there was not much food left to eat. So I ended up eating eggs, bacon and cheese almost every morning for breakfast. Meat became a part of every day’s lunch and dinner. I experienced it quite challenging to survive on repetitive food.
- Lastly, I had to deal with cravings, especially for sweet foods. This was the most challenging part as I had to find alternatives for my sweet tooth.
Achievements After Following Keto For a Month
There’s always a gain after some pain (referring to a popular proverb), and of course, I experienced some biggest successes after following a low carb diet plan for a month;
- The biggest achievement was that I achieved my weight loss goal. I lost a total of 16 pounds in a month, and this would not have been possible without the keto diet.
- Other than weight loss, I also experienced that my skin became clearer and I became more active by the end of the month. My digestion improved and I felt lighter.
- Quitting sugar was extremely difficult, especially saying NO to delicious pastries, donuts and chocolate brownies. However, I had to cut off sugary food and drinks to lose weight in a month. And, I broke the addiction to sugar and now I can easily control my cravings.
5 Tips for Making Keto Diet Work for You
Keto is not for everyone, everybody is different. Changes in diet bring quick results for some and may take time for others. If you are following low carb Ketogenic diet for a month or more, below are some tips that you should consider for effective weight loss:
1. Be patient – The keto diet is not a quick fix, it takes time to lose weight and feel the benefits of the diet. Don't get discouraged if you don't see results immediately.
2. Plan ahead – Make sure you have plenty of keto-friendly foods on hand so you don’t get bored with repetitive meals and are not tempted to cheat.
3. Drink plenty of water – You may experience dehydration, so drink at least 8 glasses of water every day to stay hydrated on the keto diet.
4. Stick to the plan – It's important to be strict with your diet in order to see results.
5. Get creative – If you are struggling to find enough foods to eat on the keto diet, get creative and experiment with new recipes.
How Much Weight Can You Lose In A Month On Keto And Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It can help you lose weight and improve your health.
When combined with a keto diet, intermittent fasting can help you lose even more weight. In fact, one study showed that people who followed a keto diet and intermittent fasting lost more than twice as much weight as those who followed a calorie-restricted diet.
By combining keto and intermittent fasting for a month, you can expect to lose 12-14 pounds (5.5kg t 6.4kg). However, doctors advise that you should not lose more than 2 pounds (1 kg) per week to avoid health complications.
How to Combine Keto and Intermittent Fasting
Final Words
Now you know how much weight can you lose in a month on keto diet. You can set your weight loss goals accordingly. Remember, the keto diet is an effective way to lose weight quickly, but it is important to follow the diet carefully and exercise regularly to see the best results.
Be sure to listen to your body and make adjustments to your diet as needed. And, focus on healthy food choices to maintain your weight loss after you have achieved your goal.
Frequently Asked Questions: (FAQs)
How to maintain weight loss after keto diet?
The best way to maintain weight loss after the keto diet is to continue eating a healthy diet and exercising regularly. Once you have achieved your desired weight, you can slowly add carbs back into your diet, but be sure to keep your fat intake high to maintain ketosis.
How long does it take to lose 30 lbs on keto?
On average, it takes around 3 months to lose 30 pounds on the keto diet. However, some people may see faster results depending on their genetics, starting weight, diet, and exercise regime routine. If you have a medical condition, please consult with your doctor before shifting to the ketogenic diet.
How long does it take to lose 40 pounds on keto?
Typically, according to the keto calculator, it may take around 4 months to lose 40 pounds on the keto diet. These are figurative results and may vary from person to person. After a few surveys and personal experience, some people lost 40 pounds in 3 months time, (I lost 16 pounds in a month, so if I planned to lose 40 pounds, it would have taken less than 3 months).
How much can you lose in 2 months on keto?
If you strictly follow the keto diet and exercise regularly, then you can lose around 20-30 pounds in 2 months. Again, these are just estimates and your results may vary depending on your starting weight, diet, and exercise regime.
Can you lose 30 pounds in 30 days on keto?
Yes, it is possible to lose 30 pounds in a month on the keto diet. Cut back on carbs to 5%, increase healthy fats to 70% and protein to 25% of your daily diet to keto and intermittent fasting results 30 days. Remember, cutting too many calories and losing weight too quickly can be unhealthy, so always consult with your doctor before starting any diet or weight loss plan.
