Keto Blog

How much weight can I lose on the Keto Diet?

One of the top reasons people go on a diet is to lose weight.

When it comes to the Keto Diet there’s a lot of misconception about the amount of weight participants will lose over time.

-Some believe Keto diets are only effective in the first few weeks

-Some believe that Keto diet’s high fat contents will actually prevent weight loss

-Others believe that Keto diets are only temporary and that the weight will all bounce back once you stop eating keto foods.

Here at Onketo, we want to cut through all the noise and countless articles on the internet to share 3 verified case studies of keto weight loss and their findings.

Case Study 1

In a trial by Kimberly Holland at Eating Well reviewed by Dietitian Lisa Valent, Kim tried the Keto Diet for 30 days. The original goal was to lose 10pounds (4.53kg) over 4 weeks. 

Or a bit over a kilo a week.

With a wedding coming up Kim wanted to look her best and shed some weight before her big day. 


-Broke her sugar addiction

-Learnt to be creative with her diet and new recipes

-Lost 10 pounds/4.53kg within 3 weeks

While this is in all accounts a success for the keto diet, the article doesn’t mention Kim’s starting weight. Or the weight loss as a percentage of total body weight. 

This is important as someone weighing 120kg losing 5kg is not the same as someone weighing 60kg losing 5kg.

Heavier people tend to lose weight faster than lighter people do.

Physics dictates that a heavier object moved an equal distance, or an equal weight object moved a greater distance will require more work to be accomplished.

Work is energy and if you burn more energy than the calories you consume, you’ll end up with more weight loss.

Case Study 2

In an article written by SaVanna Shoemaker, MS, RDN, LD & medically reviewed by Katherine Marengo LDN, R.D, explains that depending on your size and how much water weight you’re carrying, your weight loss can vary.

Some people reported losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg).

The larger you are, the more water weight you’re likely to lose after starting keto. 

The glycogen stored in your muscles and liver is bound with water, typically at a ratio of 3 grams of water for each gram of glycogen.

When you burn through stored carbs and glycogen on a carb reduced diet, this water is excreted in your urine or sweat

For many participants after starting keto, you may notice that you have to go to the bathroom more often and feel much thirstier than normal. You may also notice large initial weight losses, which are mostly water-weight losses.

This is not necessarily a bad thing, the initial water loss could be a trigger to motivate people that the diet is working and to continue.

Taking steps to cut down on excess water retention can help reduce bloating and make you look slimmer

To avoid dehydration and the keto flu we highly recommend you stay hydrated throughout the keto diet and ensure you consume enough liquids throughout the day. For those of you that struggle with sugar addiction or drinking large amounts of water we recommend trying our range of keto electrolytes. 

Case Study 3

Sumithran, P., Prendergast, L., Delbridge, E. et al studied ketosis and appetite-mediating nutrients and hormones after weight loss. Eur J Clin Nutr 67, 759–764 (2013).

In a study of 39 obese adults placed on a ketogenic very low-calorie diet for 8 weeks found a mean loss of 13% of their starting weight and significant reductions in fat mass, insulin levels, blood pressure, and waist and hip circumferences. 

The study also found that their levels of ghrelin did not increase while they were in ketosis, which contributed to a decreased appetite. European Journal of Clinical Nutrition

What we found when it comes to dieting and weight loss is that many factors can affect the results.

These variables include:

  • your genes
  • what and how much you eat
  • not getting regular physical activity or being inactive
  • taking certain medicines
  • having certain medical conditions
  • Difficulty in managing stress
  • Your starting weight
  • Your water weight 

Regardless of your situation, we always recommend consulting with a qualified health professional and seek advice based on your weight loss goals. 

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