Ketogenic Diet Results What to Expect

author avatar Dr. Eric Berg 08/31/2023

Do you often wonder why your keto diet results fluctuate? Today, I will explain the reasons behind your results so you can tweak your diet plan as needed.


What You Should Know About Your Keto Diet Results

Water Loss

Tired exhausted man runner sweating after cardio workout | Ketogenic Diet Results What to Expect

The first thing you'll notice about the effects of the keto diet is water loss. Some people even notice 13 lbs of water loss within the first two weeks, not necessarily fat loss but a lot of water. All of those grams of carbs from the total calories you've been eating retain fluid and if you get rid of them, the fluid goes with them. This is why you need to take electrolytes or consume a lot of veggies to get the electrolytes you lost. 

Keto Adaptation Effects

Dr. Berg's Electrolyte Powder | Ketogenic Diet Results What to Expect

When you enter into the stage of keto adaptation, you may feel funky, irritable, moody, and fatigued, especially if you need multivitamins. That's why I recommend consuming nutritional yeast and electrolyte powder to fight off these effects. If you experience these side effects for more than three days during your ketogenic lifestyle, then you need more electrolytes or your carb intake is not low enough. I recommend bringing your carbohydrate intake down and combining intermittent fasting with your high-fat diet plan at the exact same time. 

What are electrolytes? These are electrically charged particles or ions found in body fluids that are necessary for proper body functioning like muscle contractions. Fruits and vegetables are great sources of electrolytes.

RELATED: Dr. Berg’s Healthy Keto Basics Step 2 WHAT TO EAT

Low Blood Sugar on Intermittent Fasting

Businessman having a vegetables salad for lunch | Ketogenic Diet Results What to Expect

You may notice low blood sugar symptoms when you're doing intermittent fasting because your brain does not store sugar. So, it's dependent on what's going in the blood. If you have low blood sugar, you're going to have low brain sugar as well, and you won’t be fully adapted to keto. Your brain is going to feel funky again, and you may feel irritable or dizzy.

Other Keto Diet Results

Running woman | Ketogenic Diet Results What to Expect

The next level of progress on a low-carb ketogenic diet or keto lifestyle is a slimming of the midsection and weight loss. You won't feel as bloated as you were, and your stomach is not going to be as swollen as it was. You'll also experience the following keto effects or long-term health benefits if you follow the right keto meal plan:

  • Weight loss 
  • Better digestion 
  • More energy 
  • Less drowsiness 
  • Enhanced mood 
  • Better skin over time 
  • More developed muscles 
  • Less inflammatory issues
  • Better cognitive function

Now that you know what results to expect on the keto diet, you’ll have more motivation to strictly follow the low-carb diet and pair it with intermittent fasting. It’s important that you grasp how the ketogenic diet and intermittent fasting work together to avoid doubting the effectiveness of these two weight loss programs.

Are you experiencing the side effects of the keto diet? How did you handle them on your keto journey? Tell us in the comments section below.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

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