This is one of the most important questions to ask yourself when you’re on a ketogenic diet. If you’ve gone too far, your body is going to crash, and it might make it difficult to get back up. It is important to be able to keep a realistic body weight when switching into a low-carb diet and to make sure you’re doing well and that the process doesn’t cause severe and lasting harm to your body.
As such, you should probably aim to lose 3-6 pounds in a month for an average female (50-60 kg) and 1-1.5 pounds for a male (40-50 kg). These are quite standard ranges for female weight loss and male loss, respectively, but it is still a rough guide. These are averages, and you’ll definitely know if you’re hitting them or not if you don’t follow them.
You may also notice that as you lose weight, the scale will slowly go down and the calorie consumption decreases. When you get to a point where the scale just says 0,000 calories, that’s when you know you’ve reached metabolic ketosis.
On a normal low-carb diet, it’s quite possible to lose 3 or more pounds in a month as long as you follow the guide, but this is much more difficult to maintain and probably will only get you to a keto “trough” if you stay on the diet for longer. Here is a chart which shows you the range at which a regular diet will cause your body to crash when you go from lean to obese:
When you’ve started to see a keto threshold, your body will have more energy and begin to break the bonds of hunger and carbohydrates. When you’re losing weight, your caloric intake and macronutrient distribution will need to be more restrictive than usual, if not completely avoided.
It’s also important to note that this is not a strict carb diet. While in general, this is a diet for those with insulin resistance, keto dieters are still getting quite a bit of benefit from this diet. Most of the benefits that result from this diet are due to lower glucose, and as such, it is possible to maintain and increase glucose on this diet for quite a bit longer than the typical diet would indicate (or so you’re told).
On a high ketogenic diet you will see very strong fluctuations in glucose. Although you could theoretically do this for a very long period of time (in a fasting state)
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