It generally takes between two and seven days to put your body into ketosis where it will begin running on ketones rather than carbs.
If you have been dieting for more than a week and you aren’t seeing any progress, there are test strips you can buy to check if your body is in ketosis.
But even if your body enters the ketogenic state, it doesn’t mean that the weight will just start falling off of you.
If you’ve ever done a diet with someone else, you know that not everyone sees the same results in the same timeframe.
Your friend might go down two dress sizes while you struggle to get off the first ten pounds even though you’re eating the exact same thing.
It can be super frustrating. But understanding what the factors are that contribute to weight loss can help you ramp up your progress.
Weight loss depends on:
- Your gender
- Energy levels
- Activity level
- And more!
If you have hormonal issues, it can take longer to lose weight and for your body to adjust to a ketogenic state.
People who are overweight and carry a lot of body fat will often have very fast weight loss soon after starting the keto diet.
While those with more muscle mass will see slower progress on the scale.
Your daily habits also play a huge role. You have to be dedicated to your diet and exercising regularly if you want the weight to fall off quickly.
Consider making small changes in the way you go about your day that will equate to more exercise:
- Take the stairs
- Walk to your errands
- Get a standing desk
- Pace during phone calls
The key to achieving results on the keto diet is being consistent. You need to treat it as a lifestyle change if you’re going to make it long term.
You also should calculate the number of macronutrients your body needs based on its composition. It’s a lot of work to keep track of exactly how many grams of carbs, proteins, and fats you are eating but it’s worth it.
Eventually logging your macros will become second nature.
If you are finding it difficult to keep track, consider downloading an app that will track them for you. There are apps available that have a large database of nutrition facts.
All you have to do is enter the food that you are eating and how much you of it you had and it will keep a running tally for the day.