You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that. If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead. Some people experience the “keto flu,” or “low carb flu.” It’s usually over within a few days.
After the first few days, most people report feeling very good, with even more energy than before. Aside from weight loss, the low carb diet can improve your health in many ways:
- blood sugar levels tend to significantly decrease on low carb diets (31)
- triglycerides tend to go down (
32 ) - LDL (bad) cholesterol goes down (
33 , 34) - HDL (good) cholesterol goes up (
35 ) - blood pressure improves significantly (
36 , 37) - low carb diets can be as easy to follow as low fat diets.
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