If you are interested in low carb or ketogenic diets, often called just “keto”, one question you might have is how much weight you can lose and how fast you can lose it. I’ve tried this diet approach and have some experience, so maybe I can help you out a bit.

In my experience, how much you lose depends on how much you have to lose. The more overweight you are, the more likely you are to be able to lose 5 or 10 pounds quickly, whereas if you are not that overweight, a few pounds might be a significant amount to lose.

What I’ve seen is that it’s possible to lose as much as ten pounds a month with some degree of consistency using a keto diet. I’ve had periods where I lost ten pounds in a month, and then five to ten pounds after the initial loss. The more you stick to the diet, the better you will generally do.

There are two important lessons to understand about keto weight loss. First, you will only see good progress if you stick with it. If keto works for you, then don’t deviate from it to try new stuff for no reason. Even if low carb dieting gets boring to you, stick with it and don’t try new stuff for the sake of trying new stuff.

Second, if you have a lot of weight to lose, it is going to take a lot of time to lose it. If you have 100 pounds to lose, you might spend a whole year losing that weight. Even at ten pounds a month, that is a solid ten months of amazing progress. So, even with wild success, reaching your goal weight might take you a year if you have that much weight to lose.

The good news is that if you stick to it, a low carb, ketogenic diet can help you lose significant weight over time. You can see examples on reddit’s keto community at /r/keto. You don’t have to look far to find keto success stories. A low carb, high fat diet can be an awesome way to lose weight.

If you want to know how to get started on a keto diet, you should probably check out /r/keto for more information. That community has a lot of really great stuff on there that I think you might like.

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-Brian

P.S. I unpack more ideas in Creative Genius