5 weeks in and stalled

(Tj Slattery) #1

Not sure if this post should go here or newbies but here goes.

I am beginning week 5 and believe I am in fat adaption phase.

The weight loss my first three weeks has been dramatic, with 12 lbs down the first two weeks and the scale has stopped at 1 pound over the last two weeks.

I am tracking daily and without getting too granular, my percentages are 60% fats, 35% protein and 5% carbs.

Water intake is a gallon per day, and I am supplementing with magnesium, fish oil, vitamin B, and CoQ10 daily.

I must admit I do get a bit discouraged when the scales stays the same week to week.

I stumbled upon a link somewhere that someone shared a what to expect article, but can’t seem to find it anywhere. Anyone have any links to a resource that shares the keto timelines and expectations? I know everyone is different, but I am looking for some information that can get me through this first minor obstacle.

Thanks in advance- TJ

(Richard Morris) #2

We each take a different path because our bodies are all different. I know one woman who gained every week for the first 6 and only stayed on because her husband was on the diet to deny Cancer energy. In the 7th week they added more fat to their plates and they both started losing weight.

That may not be the answer for you, but it was for them.

I rarely use percentages because without the total calories they lack context, and besides protein doesn’t scale to energy requirements but to lean body mass.

I recommend people;

  • limit Carbs to 20g/day
  • eat 1-1.5g of Protein for every kg of lean body mass
  • eat fat to satiety

So let’s say you are 100 kg, and you have 30% body fat, then your lean body mass is 70 kg and you should aim for 70-105g/day of protein.

You’ll know when you are fat adapted when you wake in the morning and are not hungry - that means your body fat is giving up energy at the rate your body need to burn it.

(John) #3

Stalls happen, kinda just gotta make sure you are hitting your numbers and relax, calories in/calories out isn’t a thing. I am approaching my goal weight and my body decides to take a 6 week break. I might do a fast soon to kickstart it but not worried, this is the way I eat now, it comes off when it comes off.