This is one of those questions that gets asked a lot so I wanted to address it in this post.
I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience.
You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila they’re at their ideal weight.
I loved the thought of getting into a fat burning state and just watching the excess pounds melt away.
In actuality, it took me about a year to lose 30 pounds. However it didn’t take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks.
Every Woman is Different
The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer.
Your body’s main goal is always survival and health. It doesn’t care about how it looks, it cares about how it’s functioning.
When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss.
If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this).
Embarking on a journey of health is a little like embarking on a journey of trust and faith. You give your body what it needs and you trust that it has the intrinsic knowledge (which it does), to do what is necessary.
The ketogenic diet is not a fad diet, it’s a lifestyle of health. And one of the most common things I hear from women who have embarked on this journey is that they learn so much about their bodies and their minds along the way.
With that being said, here are the most common weight loss patterns that I have heard women experience when eating keto:
Common Weight Loss Pattern on Keto
Week 1: An initial ‘whoosh’ of weight loss in the first week ranging from 3-10 pounds. This is water weight which is released because you have lowered your carb intake. This is very common and most women experience it.
Around week 2 or 3: weight loss seems to stop or stall for a couple of weeks. This also seems to be very common, and my opinion is that this is the time frame in which your body is doing the most adjusting and learning to burn fat as fuel instead of glucose.
After the first 3 weeks: a lot of women will then experience a gradual weight loss that goes in fits and starts. For example, losing 3lbs and then staying the same weight for another 2 weeks and then seemingly unexpectedly dropping a further 4 pounds before stalling again.
Some women experience the initial water weight loss and then seem to put on a few pounds over a month or two before then steadily losing weight. I believe women in these cases had a lot of healing to do before their body would release excess weight.
A lot of women find that when they are within 10lbs of their goal weight, weight loss stalls. I have found that weight loss nearly always slows right down as you near your goal weight.
Out of all the weight loss scenarios I’ve heard of, the most common one by far is where women get despondent because they feel like they are not losing weight fast enough.
And they are completely disregarding other things that are happening that indicate their health and well-being is increasing. For example, better sleep, more energy, clearer skin, higher libido, more regular and easier menstruation, and even inches lost.
As a weight loss coach, you when I’m the happiest? When I hear a customer or client has stopped weighing or measuring themselves.
When you realize that if you haven’t lost weight in one week (or however much time), it means your body is doing something important, usually more important than weight loss.
And that’s great!
It’s not all about the number on the scale – far from it.
I highly encourage every woman these days to let go of weighing and measuring and instead focus on health, well-being and nourishing body, mind, and soul. When you do this, you can be sure that your body will happily reach the perfect weight for you at exactly the time it’s supposed to.
How Many Carbs To Get Into Ketosis?
But if you want to learn how to get into ketosis faster, it’s not difficult. And, there’s no need to avoid food altogether.
The body becomes keto adapted when carbohydrates are limited to very low levels.
In fact, if you reduce your carb intake to about 25 grams daily, you can quickly get into ketosis. (Roughly speaking and some can use a net gram value instead which is total carbs minus grams of fiber.)
Your average serving of pasta contains 25 grams of carbohydrates. And most people typically have more than one serving.
Adding in some bread, oatmeal, muffins, fruit, potatoes, and the carb count of the meal is now well over 100 grams.
But learning how to get into ketosis fast doesn’t mean you have to give up your favorite foods.
You just have to give up carbs and eat more of the foods that will help your body start burning fat stores instead of sugar.
When you become keto adapted, your liver converts the stored fat in your cells into ketones.
And, although some people think the brain’s preferred fuel source is carbs, your brain can in fact be fueled by ketones.
If you’re disciplined enough to eliminate nearly all starchy forms of carbs, it will be easier for you to get into ketosis fast.
Here’s the good news about following a ketogenic diet: when you use fat for energy, instead of stored sugar (glycogen), you burn more calories. That’s because using fat for fuel takes more energy.
There are nine calories in one gram of dietary fat. There are only four calories in one gram of carbohydrate.
Therefore, dietary fat is more than twice as energy dense as carbs.
How To Get Into Ketosis….FAST
To get a ketogenic state quickly, possibly within 24 hours, you’ll want your main source of fuel to be smart dietary fats. These healthy fats can be found in whole foods such as eggs and avocado.
The best way to get into ketosis is to minimize carbs and consume adequate protein.
Theoretically, excess protein can be converted into glycogen (a process called gluconeogenesis) so you don’t want to go overboard.
If excessive amounts of protein are consumed, it’s possible that your body can use it for fuel instead of ketones.
Protein such as beef, chicken, turkey, etc., can raise insulin levels, which prevents ketosis from kicking in.
How much protein is too much?
The recommended protein intake is approximately two-thirds to nine-tenths of a gram of protein per pound of body weight.
So if you weight 150 pounds, the daily range would be somewhere between 100 and 135 grams.
Your body really doesn’t need to eat more than a few ounces of protein in one sitting. That’s about the size of your fist.
A hearty piece of wild salmon covering your entire fist will be more than enough to keep your muscles, hair, nails and skin strong.
How To Get Into Ketosis In 24 Hours
If you really want to enter a ketogenic state within one day, try to limit your intake of carbs to 25 grams.
The carbs you eat should come only from low-starch green, leafy veggies and just a little bit of fruit. The good news about these carbs is they are the healthiest carbs to eat.
When learning how to get into ketosis fast, some may think it’s harder than it is. Going a day eating just 25 grams of carbs at most isn’t as difficult as it sounds.
You can have a couple of whole eggs, grass-fed butter, bacon and a cup of steamed spinach. This meal contains less than three grams of carbs.
Although allowed in small quantities, fructose (fruit sugar) can knock you out of ketosis so eat fruit with caution.
You may want to wait until after you are in a ketogenic state to see if you are sensitive to fruit sugar.
For lunch, you can have some steamed broccoli with wild salmon. Instead of having rice or another starch, you can try shirataki noodles, which contain close to zero carbs.
Half a cup of broccoli contains just 3 grams of carbs. So far, we are at less than 7 grams of carbs!
And for dinner, try eating another lean, organic serving of meat with a salad. Use olive oil or avocado oil for the dressing.
Some people are very sensitive to carbs and find that they do best eating mainly fats with moderate protein.
The egg fast and fat fast are two very efficient ways of getting into ketosis within a day.
One of the most enjoyable things about being keto adapted is that you don’t have to count calories. You’ll love that part because you won’t have to worry about having an app to keep track.
The Quickest and Healthiest Way To Get Into Fat-Burning Ketosis
Does it feel like no matter what you do, weight loss is ALWAYS a struggle? Yet for others it comes easy. What do THEY know that you don’t?
What are THEY doing that you aren’t?
I’m sorry to say, it’s not the latest exercise craze, dietary supplements, magic pill, or extract that’s helping others lose weight.
It’s a sustainable program that is focused on your unique metabolism, hormones, and lifestyle. A program with YOU in mind.
When I launched the 3-Week Ketogenic Diet 1 year ago, I never thought over 3,000 people would have downloaded and used this plan. Much less have over 100 people lose over 20 pounds in 21 days.
The results keep coming in and I’m STILL shocked to see some of the transformations, but the messages NEVER get old.
If you’d like to become the next success story, then watch the free presentation and read the success stories, then share yours in 3ish weeks inside our private support group on Facebook, here’s some of the messages: