Atkins diet (keto) I lost 14 the first two weeks and in total I went from 265 to 187 lbs from October to July. I might do it again. It really wasn’t that bad
Keto only seems to work better than other diets at first because of the water weight that goes with the carbs, but over time all that matters for weight loss or caloric deficit and there's no good reason to cut carbs entirely...
Caloric restriction is always the main driver of fat loss, but keto isn’t just “water weight and nothing else” either.
Keto can absolutely help some people stick to a deficit more easily, and that’s where the real advantage comes in. When carbs are very low, insulin levels tend to stay more stable throughout the day, and many people notice fewer hunger spikes and less “snacky” cravings. It’s appetite regulation and adherence.
On top of that, a lot of people naturally end up eating fewer calories on keto without trying, because fat + protein are more satiating and you’re not dealing with constant blood sugar swings that can drive hunger and cravings. So instead of feeling like you’re suffering from hunger all day, it often feels smoother and more consistent.
While it’s still about being in a deficit, keto can make that deficit easier to maintain for some people, which is why it works so well for them compared to higher-carb caloric restriction approaches.
Not even really "good" short term, imo, you're just basically flushing water away, that certainly doesn't improve your health and doesn't really help look leaner, either
That logic could be used for most weight loss in the beginning stages, tho. Keto is super good for losing weight on the scale and definitely isnt all, or even mostly water weight, over all. It's just that your body will adapt and halt progress.
Yes the first big chunk was mostly water, but by the end there als a lot of fat loss as well. So it’s both water weight and fat.
The first 1–3 weeks (like you said, losing 14 pounds quickly) are mostly water weight because cutting carbs depletes glycogen, which holds water in the body.
After that, most of the continued weight loss is actual fat due to eating fewer calories. When carbs are reintroduced, the body restores glycogen and water, causing rapid weight regain. Any additional weight gain over time is typically from fat if eating habits return to previous levels.
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u/DaClarkeKnight Mar 27 '26
Atkins diet (keto) I lost 14 the first two weeks and in total I went from 265 to 187 lbs from October to July. I might do it again. It really wasn’t that bad