The keto diet has established itself as an effective method for weight loss. Its goal is to put the body into a state of ketosis - a metabolic process in which stored fat is used as the main source of energy instead of carbohydrates. This is done by drastically reducing carbohydrate intake and increasing fat intake. Many people who try the keto diet report rapid success in the first week. But how much weight can you actually lose in this time?
Why can you lose weight with the keto diet?
The keto diet promotes weight loss by switching the body to burn fat . Normally, the body uses glucose, which is obtained from carbohydrates, as its primary energy source. But on the keto diet, where carbohydrate intake is greatly reduced, the body empties its glycogen stores . Since each gram of glycogen binds about 3 grams of water, the body excretes more water in the first few days - this explains the rapid weight loss in the initial phase.
As soon as the body enters ketosis, it begins to break down fat reserves and use ketone bodies as an alternative energy source. In addition, the high proportion of fats and moderate proteins in the diet ensures a long-lasting feeling of satiety , which often automatically reduces calorie intake. Blood sugar fluctuations are eliminated, which also reduces cravings.
The first weight loss: water or fat?
During the first week of the keto diet, most people lose 1-3 kilograms of weight. However, this loss is predominantly due to the breakdown of glycogen and the associated water excretion. This means that the weight lost in the initial phase is mostly water, not fat.
After this initial phase, the actual fat loss begins. Depending on calorie intake, initial weight and physical activity, realistic fat loss is 0.5 to 1 kilogram per week . It is important to remain patient and not to expect that the rapid weight loss of the first week will last permanently.
Typical meals in the keto diet
Anyone new to the keto diet will benefit from concrete examples of suitable meals. Here is a brief insight into what a day with keto foods might look like:
Breakfast: Scrambled eggs with bacon and avocado
Lunch: Avocado salad with grilled chicken and olive oil
Dinner: A juicy ribeye steak with steamed broccoli, refined with butter
Snacks: A handful of nuts or a hard-boiled egg
These meals are rich in healthy fats and contain only moderate amounts of protein, which helps keep the body in ketosis.
Why does weight loss fluctuate?
The rate at which you lose weight can vary greatly from person to person. Here are some factors that explain these differences:
Calorie intake: Even with the keto diet, a calorie deficit plays a central role in fat loss.
Starting weight: People with a higher starting weight tend to lose weight faster.
Metabolism: Every person has a unique metabolism that affects how quickly fat is burned.
Physical activity: Exercise and sport increase calorie burn and promote muscle building, which can accelerate weight loss.
What happens when you break ketosis?
A common mistake on the keto diet is accidentally consuming too many carbohydrates, which takes the body out of ketosis. Once glycogen stores are replenished, the body absorbs water, which can lead to a rapid increase in weight - even though it's just water.
Therefore, it is important to keep carbohydrate intake low and consciously choose foods that fit the keto diet.
Long-term success: patience and discipline pay off
The keto diet is not a miracle solution, but a long-term approach to weight loss and improving metabolic health. While the initial rapid weight loss can be motivating, the real success lies in a continuous, sustainable loss of fat.
Patience and discipline are essential. Anyone who sticks to the keto diet long-term, regularly checks their progress and makes adjustments if necessary can benefit from successful weight loss. Regular exercise, a balanced diet and avoiding mistakes also help to achieve the goal.
If you have any uncertainties or health concerns, it is advisable to consult a doctor or nutritionist .
Keto diet as an effective way to lose weight
The keto diet can be an effective method of losing weight if used correctly. In the first week, rapid weight loss is possible, but it is mostly water-based. After that, the body begins to break down fat reserves and a realistic loss of 0.5 to 1 kilogram per week can be expected.
A varied diet rich in healthy fats and moderate amounts of protein ensures that the body stays in ketosis. Those who remain patient, eat with discipline and listen to their body can achieve long-term success with the keto diet - for more energy and a healthier attitude to life.
