The world-famous Mayo Clinic started using the ketogenic diet in 1923. While today the low-carb diet is used for weight loss the main functions during its early years were treating epilepsy and diabetes. It’s become one of the most popular low-carbohydrate diets on the market along with Atkins. These diets are low-carb, moderate-protein, and high-fat. The low carbohydrates force the dieter’s body to get energy from stored fat instead of food carbs. It causes your body to start breaking down then stores to get energy from them. But how much weight can you lose on the Keto diet? In this article, we will focus on a 2-month weight loss on Keto.
The key to the ketogenic diet is its low-carb, high-fat (LCHF) element. When the body takes in a low amount of carbohydrates, it first burns up the last meal for energy. It then burns up any store blood sugar. Afterward, the human body gets energy from stored fat and liver-produced molecules known as “ketones.” The molecules mostly supply energy to the brain, although they also fuel the body. These fuel sources can cause effects, including weight loss since the body turns into a fat-burning machine. In theory, the high-fat diet will keep you full while providing fuel from fat instead of carbs.
What’s the Keto Diet All About?
The Stillman Diet was the first low-carb diet on the market and was launched over half a century ago in 1967. The main difference is it was a low-carb and high-protein diet. The main difference with Keto is it’s low-carb and high-fat. This program causes the body to go into a state of “ketosis.”
The Keto diet was named after this metabolic state. By eating a low-carb diet, this causes the body to first use up all the energy from food and stored blood sugar.
When the body is in ketosis, it starts getting energy from two other sources. The first is stored fat. Each pound of fat equals 3,500 calories, which is near 2x the amount needed on a 2,000-calorie diet. Fun Fact: The human body can survive three weeks without food and up to four days without water.
The human body is hardwired to go into ketosis during emergencies like famine. The ketogenic diet is overriding the body’s normal process, which causes it to get energy from stored fat.
When following the Keto diet, you must get 5% to 10% of your calories from carbs. This is quite low since it’s usually the body’s first choice for energy. Sometimes this figure is as low as 20g of carbs. That works out to two kinds of berries or a vegetable salad with tomatoes and bell pepper.
It can still be tough to stay under 50g of carbs in one day. This involves swapping out certain foods from your everyday diet:
- Low-fat dairy
- Starchy vegetables
- Sweetened juices
- Sugary fruits
- Highly-processed oils
- Root vegetables
Some experts recommend that people only follow low-carb diets for up to two months. This is due to the extreme carb-cutting that’s required. However, the main takeaway is to reduce some unhealthy high-carb foods like white sugar and refined grains.
Keto Diet: 2-Month Weight Loss
Search giant Google reports the Keto Diet was the top trending diet in 2018. While it was designed for diabetes and epilepsy, it’s mostly used today for weight loss. If you’re considering certain weight loss programs you’ll want to know how much weight you can shed.
As often is the case, you can find some wild online claims that it’s possible to lose sky-high amounts of weight in one week or one month on Keto. In special cases, it might be possible. However, it’s better to learn about average weight loss. You could lose more or less weight, but it’s highly likely it will be within this range.
It’s important to consider how the keto diet’s mechanics can help you lose weight. First, it’s low-carb, so you won’t be getting lots of calories/carbs from white sugar, refined flour, root vegetables, sugary fruits, etc. There’s some debate if you should ditch the fruits and veggies since they’re loaded with nutrients. However, if you follow Keto for a few months it shouldn’t be a problem.
Another main element of Keto is it’s high-fat. Many studies show that a high-fat diet can be more effective than a low-fat diet for weight loss. However, keep in mind this refers to healthy fat including:
- Fatty fish
- Coconut oil
- Olives/Olive oil
- Almond flour
One of the benefits of fat is it has 2x more calories versus carbs/protein. This might sound like a bad thing. However, one of the benefits is a small amount of food like one Fat Bomb or Cloud Bread can be super-filling and help prevent binging on high-carb comfort foods.
How much weight should you expect to lose on Keto? One study found that obese patients lost 30 pounds (13.6 kg) in two months. However, most people should expect to drop up to 2 pounds (0.9 kg) per week.
Top Tips to get into Ketosis Faster
1. Boost physical activity
Like other weight-loss programs you can lose more weight if you’re cutting carbs/calories and hitting the gym. This can help you lose more calories and create a bigger “caloric deficit.” Studies show that physical activity makes up about one-quarter of weight loss. Doing physical activity at work, home, and gym can amp up weight/fat loss.
2. Eat enough protein
Make sure your protein is around 20% of your daily calories. Consuming enough protein is required to get into ketosis. Make sure to pick good sources like lean meats, fatty fish, shellfish, and soybeans if you’re vegan.
3. Go with high-fat cooking oil
Coconut and olive oil are some of the go-to cooking oils for low-carb diets. They’re low-carb and high-fat, so also Keto-friendly. Both of these oils are high in omega-3 fatty acids, which is healthier than omega-6 oils. Coconut oil is also high in an omega-3 known as MCTs, which are also high in dairy products. These oils are also good options for low-carb baking. So you can add them
4. Do Short-term Intermittent Fasting
Studies show that intermittent fasting (IF) is an effective way to lose weight. This requires you to follow a cycle of fasting/eating that includes 16+ hours of fasting every day. Some fasting/eating options include 16/8, 18/6, or 20/4. This can help you get into ketosis faster.
5. Make carbs rock-bottom
Atkins and South Beach put carbs at 20g/day in Phase 1. This can be tough but is an outstanding approach to get into ketosis faster. It’s a lot easier than it sounds since you’ll be ditching all high-carb foods like sweetened foods/drinks, refined wheat flour, and white potatoes.
This will trigger your body to start making “ketone bodies” to fuel the brain and body. You’ll also start breaking down stored fat for energy, which can boost results for a 2-month weight loss before and after.