1kg/2.2pounds weight loss per week good?

[lamehack]

since I started tracking 6 weeks ago, I am down from 252lbs to 240lbs. I believe it is fat, since I did not loose much water weight in the first 2 weeks, and I can notice ‘ditches’ in my belly. Would that be a satisfactory result?
also - the further i’m into ketogenic eating, the less color do the keto urine strips show. in the first 3 weeks I was in moderate, now I’m in either small or trace. is that normal?

[Chazzam]

I’m definitely not an expert on this, but I’ve heard others say that urine strips aren’t super dependable as they only measure the amount of ketones your body is eliminating in your urine, and as you get deeper into ketosis your body uses its ketones more effectively and thus fewer get eliminated as waste in your urine. Or something like that, anyway, I’m sure someone who understands it better could give a better explanation. But I’ve definitely heard that blood ketone meters are the only way to really get an accurate sense of your ketone levels.

As far as the weight loss goes, we all have different definitions of “a satisfactory result”, but personally I like to pay attention to the direction of the progress, not necessarily the pace of the progress, as everyone’s body will make changes at different paces. I tend to lose 5-10 lbs per month, but as long as I weigh less than I did the month before, I’m satisfied (I will say that keto tends to make my weight fluctuate a lot more throughout each week, so weighing myself frequently isn’t really helpful on keto. I weigh myself twice a month at an absolute maximum, but I’d say once a month is ideal). I have a LOT of weight to lose, and I’m comfortable with the process taking a long time as long as things are moving in the right direction. If you are looking to lose weight at a faster pace, you might need to get a bit more hardcore–longer periods of fasting, consuming even fewer grams of carbs per day than you currently are, tracking your macros religiously, etc.

[Hoteski]

I think 2lp loss each week is a very good loss. It’s consistent and shows your doing the right things. I don’t use the keto strips but my research has shown that when your body becomes more efficient in using ketones the strips do go lighter in colour as your body is using the ketones rather that expelling them. Sounds like your on the right track from what I can tell.

[DiMo]

That’s a fantastic result! Keep in mind most people have fluctuations in their rate of weight loss as they progress. Your weight loss may slow or stall as your body adjusts (and heals, if needed) or as you approach your goal.

[Anniegirl9]

A couple things. A good part of the weight is water weight. There’s no way around that. With Keto you deplete the body of its glycogen stores, which are 75% water. You just lost yours a bit later than most.

The dip in ketones is normal and good. It means your body is starting to use the ketones as it’s energy source. That’s because it no longer had the glucose and it’s starting to learn to turn to the excess ketones instead.

Congratulations on your loss. You should start eating into fat stores very soon (if you haven’t already).

[lamehack]

here I am couple weeks later. weight is definitely going down steadily. I have not done really anything special. low/moderate exercise. using stevia/erythritol (dumped sucralose). eating peanut/almond butter + nuts in moderation, eating strawberries/raspberries/black berries in moderation. some intermittent fasting. nearly no dairy. I do think once I add more exercise and dump the nuts I will get even better results.