Will the scale keep falling off in the ketogenic state

Under ketogenic conditions, the rate of weight loss gradually slows down and eventually stabilizes. The rapid weight loss in the early stage of ketogenic diet is mainly due to water loss, glycogen consumption, and fat breakdown. The long-term effect is influenced by factors such as basal metabolic adaptation, dietary calorie control, exercise consumption, individual differences, and plateau period.

1. Water loss:

The initial weight loss during the ketogenic diet is mainly due to a sudden decrease in carbohydrate intake, leading to rapid depletion of glycogen reserves in the body. Each gram of glycogen binds about 3 grams of water, and when glycogen is depleted, a large amount of water is excreted, usually resulting in a weight loss of 2-4 kilograms in the first two weeks. This type of weight loss is not a reduction in fat, and attention should be paid to supplementing electrolytes to prevent dehydration.

2. Fat breakdown:

When the body enters a ketotic state, the liver converts fat into ketone bodies for energy supply, and the body fat percentage begins to decrease. But the rate of fat metabolism is much slower than water loss, and losing 0.5-1 kilogram of fat per week is within the healthy range. It is necessary to maintain a daily calorie deficit of 300-500 calories, as excessive dieting can actually inhibit metabolism.

3. Metabolic adaptation: After continuous ketone production for 3-6 months, the body will produce adaptive regulation. The basal metabolic rate may decrease by 15% -30%, while leptin levels decrease and ghrelin levels increase, resulting in a significant slowdown in weight loss. It is recommended to use intermittent ketogenesis or adjust the ratio of macronutrients to overcome bottlenecks.

4. Muscle changes:

Long term strict ketogenesis may lead to muscle protein breakdown for energy supply. Muscle density is greater than fat, and when muscle loss occurs and fat decreases, weight changes may stagnate but body shape continues to improve. Combining resistance training with sufficient protein intake can reduce muscle loss.

5. Individual differences:

Factors such as insulin sensitivity, gut microbiota composition, and hormone levels all affect the ketogenic effect. Women with premenstrual or thyroid dysfunction may experience staged weight gain. It is recommended to regularly monitor body fat percentage instead of solely focusing on weight values. During the implementation of the ketogenic diet, it is recommended to drink 2000-3000 milliliters of water daily and supplement minerals such as magnesium, potassium, and sodium. Choose high-quality fat sources such as avocados, deep-sea fish, olive oil, and pair them with low-carbon vegetables such as spinach and broccoli. Perform resistance training at least 3 times a week combined with low-intensity aerobic exercise, and ensure a sleep duration of at least 7 hours. In case of continuous fatigue, palpitations or menstrual disorders, timely medical evaluation should be conducted. It is not recommended that diabetes patients try ketogenic diet without authorization. During the weight maintenance phase, gradually increase carbohydrates to 50-100 grams per day to establish a sustainable dietary pattern.