How long will it take to lose 20 kg on keto?

Over the years, the keto diet has become quite popular. If you are following it already, or are looking to get on it soon, fitness expert Mukul Nagpaul, the founder of Pmf Training and Fit India Movement ambassador, says you can lose up to 20 kg on this diet plan over 6 months, “which is healthy”.

indianexpress.com - How much weight can you expect to lose on the keto diet?

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When people follow a diet, any diet, they mostly look to lose weight. Over the years, the keto diet has become quite popular. If you are following it already, or are looking to get on it soon, fitness expert Mukul Nagpaul, the founder of Pmf Training and Fit India Movement ambassador, says you can lose up to 20 kg on this diet plan over 6 months, “which is healthy”. “Main thing is, it depends on your current weight, lifestyle, activity, etc., that determines the right number which will still vary if you compare it with others,” he says.

The expert breaks it down for you; read on.

First week of keto

Initially, it’s normal to lose up to 2 to 3 kilos of weight in the first week of a ketogenic diet, since it can suppress appetite. It is often referred to as a low-carb high-fat diet. One of the basic principles is that you are restricting the number of carbohydrates in order for your body to run on more fat stores rather than glucose. This means, when you start with a keto diet, you feel tired and may even suffer mild headaches, which is called ‘keto flu’.

First month of keto

By this time, you’ll start to feel the impact of the keto diet. Water weight loss stops, followed by fat loss. You may be losing inches from your waist but the number on the scale isn’t dropping. It’s important to keep in mind that a typical weighing scale doesn’t paint an accurate picture of fat loss. You may be gaining muscle at the same time, which is a good thing, especially if you’re lifting weights. Measure your body fat percentage instead. A typical weighing scale doesn’t paint an accurate picture of fat loss. (Photo: Getty/Thinkstock) A typical weighing scale doesn’t paint an accurate picture of fat loss. (Photo: Getty/Thinkstock) When eating a ketogenic diet for fitness, it’s vital to remain aware of the signs that your body is adjusting to the dietary change. This can cause you to stall during weight loss results and may even increase your calorie intake by making substitutions for high-carb snacks with high-fat ones that don’t fill you up the same way.

After three months of keto

As long as you keep up, you should be able to lose as much as 10 kg of weight within three months and attain long-term weight loss. Of course, this may vary per individual. Check your physical activity, stress levels, and other habits. “If you have medical issues, it is advisable to contact your physician before starting with keto diet,” Nagpaul warns. 📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!

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Are keto results permanent?

Because it's not a forever diet, there will be life after keto. But even when you go off it, you can expect that your taste preferences will have changed. “You likely won't want as many carbs, and things will taste extremely sweet,” she says.

everydayhealth.com - Keto Diet: Short- and Long-Term Side Effects | Everyday Health

The keto diet is a much-discussed eating plan , but it’s no walk in the park. Essentially, when following a keto diet food list, you’re eating mostly keto-friendly fat (60 to 80 percent of your calories) and very low carbohydrates, starting with 20 to 30 grams (g) per day. This allows your body to use fat for energy rather than carbohydrates, sending you into a state called ketosis. While fans talk about the amazing weight loss results you may see from cutting so many carbs, there’s one vital truth to keep in mind: “It’s very important to understand that the ketogenic diet doesn’t work the same for everyone,” says the New York City–based dietitian Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss. Your unique body chemistry dictates how you’ll respond to eating this way, but there are some universal truths. Here’s what you can and can’t expect to happen on the diet, including the possible benefits and risks of keto!

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