Pure Cut Keto A ketogenic diet is composed of low-carb with high fat linked with many health benefits, some including; weight loss, preventing an increase in weight and age-related mental decline. This diet focuses on the intake of natural foods while limiting unhealthy fats and red meat. Part 1: Ketosis, the Ketogenic State, and Weight Loss Using the Keto Diet The science behind ketosis To understand ketosis, you must first understand the science behind fat metabolism. During this first phase, people can expect to lose anywhere from 2 to 7 pounds of water weight. Phase 1 of Weight Loss on Keto. How Much Weight Will You Lose on Keto?