Keto weight loss after 1 week
Ernst says that during the initial stages of the keto diet, many people lose weight quickly at the beginning as water loss. She typically sees clients shed between two and 10 pounds, but notes that this is very individualized. “This occurs because when you drastically cut carbs out of the diet, you will lose a lot of water weight,” she says. This is largely because fewer carbs will cause a drop in insulin, which will allow the kidneys to eliminate excess sodium.


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I learned to be very creative in the kitchen.
It's almost impossible to eat at a restaurant and keep your keto status. (After the third time you ask the server to hold the onions from your chicken fajitas, you'll just want to never go into a restaurant again.) Luckily, I consider myself an adventurous cook, frequently cooked at home before the diet, and am willing to try new recipes.

Of course, with a keto plan, your ingredient list is dramatically shortened. I scoured blogs, Instagram, Pinterest and other sources for reliable recipes, and then I put my own thinking cap on and came up with several dishes I really enjoyed.

Write the recipes down, use a meal-tracking app like MyFitnessPal to record the ingredients, and you can figure out if a recipe can work for you. It takes a bit more work than an average meal plan, but it's worth it.

I broke my sugar addiction.
You can't eat sugar on the keto diet, and most of the no-carb sugar substitutes don't work for me. So when you're left with no recourse, you just have to quit sugar.

That doesn't mean the cravings went away. In the first few days, the cravings for a peanut butter cup or a soda or even just a banana were strong. (Here's when having an accountability buddy really helps.) When you go back to typical eating, you might find (as I did) that many foods you ate regularly are now just too sweet to finish.

Drew Manning, keto diet expert and author of Fit2Fat2Fit and Complete Keto, stresses that this beginning weight loss is not initially fat. “It’s mostly just water weight,” he says. In his experience, people can lose anywhere from one to five pounds on average that first week. “Maybe more depending on the person.”
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