Individuals embarking on a keto diet may initially notice a drop in weight primarily due to the loss of water weight. As the body transitions into ketosis, the process shifts towards burning more fat rather than water. While the low carbohydrate, high fat keto diet was initially created to assist in treating epilepsy, it has gained popularity among various populations seeking effective weight loss solutions.

Research indicates that this diet offers numerous benefits compared to traditional dieting methods, such as facilitating the burning of stored body fat, sustaining your metabolic rate (the calories expended while at rest), and promoting a greater sense of fullness with reduced calorie intake. This has made it appealing not only in Western countries but also among those in India, Australia, Japan, and Canada. As you consider adopting this lifestyle, you might be curious about the potential weight loss during your initial week on the keto diet. Many individuals report significant weight loss at the onset; however, it is crucial to remember that a considerable portion of this weight loss is often linked to the rapid loss of water weight.

This article will delve into the expected weight loss during the first week of your keto journey, providing insights to help you set realistic goals.

Embracing Ketosis

In a keto diet, you significantly restrict your carbohydrate consumption, typically capping it at 50 grams or less of total carbohydrates each day, or 25 grams or fewer when considering net carbs, which are calculated by subtracting fiber from total carbs. For the majority of individuals, carbohydrates serve as the primary source of energy. When you reduce your carb intake, your body depletes the glycogen reserves stored in your liver and muscles within a few days. Subsequently, your body transitions into a metabolic state known as ketosis, where it utilizes ketones derived from dietary fat or stored body fat as its main energy source.

This metabolic shift, which involves depleting glycogen reserves and transitioning to ketone utilization, typically occurs in less than a week; however, it may take longer for some individuals. During this initial phase of the keto diet, many people experience noticeable weight loss, although a significant portion of this is attributed to fluctuations in water weight rather than fat loss. By restricting carbohydrates in a keto regimen, your body swiftly uses up glycogen, the stored carbohydrates in your muscles and liver. Once these glycogen stores are exhausted, the body begins to burn fat for fuel. Consequently, many individuals observe substantial weight loss during this transitional phase.

Initial Weight Loss is Primarily Water Weight

In your muscles and liver, glycogen is stored along with water, typically at a remarkable ratio of 3 grams of water for every gram of glycogen. When you begin to utilize these stored carbohydrates, the associated water is expelled through urine or sweat. This leads to a noticeable increase in urination and heightened thirst after initiating a ketogenic diet. Many individuals also observe significant fluctuations in weight during this phase, which predominantly reflect losses of water weight.

The amount of weight lost can differ based on your body composition and the volume of water weight you have. Anecdotal evidence suggests that individuals may experience weight reductions in the first week ranging from approximately 1 pound (0.5 kg) to over 10 pounds (5 kg). Generally, those with a larger body mass are likely to shed more water weight when starting a keto regimen. However, it’s important to note that this initial weight loss is not primarily fat loss. Once you achieve ketosis, your body becomes significantly more efficient at converting stored fat into energy, which is a key reason the ketogenic diet can be beneficial for weight management. As glycogen stores deplete, the water that was previously bonded to them is released. Thus, a substantial part of your early weight loss can be attributed to these water losses, although expect to burn through more body fat once you are fully in ketosis.

The Bottom Line

The ketogenic diet is widely adopted by individuals seeking to shed excess weight, with numerous online accounts highlighting significant weight loss shortly after initiating this dietary regimen. Initially, this rapid weight reduction can primarily be attributed to water loss, as your body depletes its glycogen stores, subsequently releasing the water that was previously associated with those carbohydrates. Once your body enters a state of full ketosis, it is likely that the pace of weight loss will decrease; however, this phase typically results in a greater proportion of fat loss compared to water loss.