Hi Guys,
My name is Caitlin, and I’m in some need for advice. I’ve been on the Ketogenic Diet for 6 weeks now, and I haven’t seen much improvements. When I first started, I went through keto flu then I felt great, after two weeks, my energy went up and down. I never felt hungry, nor an appetite when I ate, and I would constantly wake up in the middle of the night, but now I can sleep alittle better. Right now, being in week 7 as we speak, I still don’t have massive energy like people do, my energy is stable, content. I’m never really hungry, and I intermit fast as well. I keep my ratios almost the same everyday which is 5-6% carb, (18g total), 20-25% protein and 75%+ fats. I don’t cheat, I run almost everyday, and I feel and look the same. Basically, what I don’t understand is why I’m not losing any weight? My old clothes aren’t loose on me yet, like others and it’s very hard to feel discouraged. I need some advice if anyone has an idea. I think it’s bc I am very tiny. I am 4’11, starting weight was 104 (now 101.3) should I keep waiting? I really enjoy this diet. Any comments are welcomed, thank you.
6/7 Weeks In Keto, Need Advice
@Caitlin_Figueroa I remember hearing on a Keto Talk podcast that Dr. Nally said it often takes women a little longer to get going, but in the end they can be just as successful as men. Here is a link to that question and answer: https://overcast.fm/+F0_-43-6Q/29:35
You are so close to goal that maybe replacing a couple of days of running with some weight training would be beneficial.
Wow thank you so much for your reply, and for the podcast. I heard it, thank you again. I suppose I will give it more time 
thank you @jdsomsky
Thank you for replying! I train for races with my father so that’s why, and I’m trying to cut down on muscle so I thought I shouldn’t do any weight training? I’m not sure. But I will try that then. Thank you again! @Jennifer_Monaghan
I am a really big fan of Robb Wolf, who is a Bio Chemist and a pretty big name. I encourage you to listen to him. He found that with insulin sensitive athletes, after an initial 2-3 month induction to Keto, some people, particularity cross-fitters, did a lot better in their life by cycling in higher levels of carbs before workouts. On exercise days where there was some decent anaerobic systems used, 75 to 100 grams did them well. Now, the caveats are insulin sensitivity, high demanding workouts, and testing on yourself (his new book wired to eat covers it I believe) - then slowly upping carbs. Even better is finding out what you have an insulin response to, so you can get some glycogen in the muscles with out elevating blood glucose or insulin. I found in my workouts that were more fast twitch orientated, I felt a lot flatter working out after a while; an then during my recovery time. However, in my running where I kept my heart rate in zone two - 180 bpm minus your age - my performance excelled. I just ran 17km today at 42 hours fasted at the time, and I felt like I could have gone for ever. I then went to the gym for 40 mins legs day. I have an inkling that for me, and perhaps others, more aerobic orientated exercise thrives. But where you need glucose in anaerobic exercises, like functional fitness, the liver struggles to keep up with supply of glucose. Hence, in those situations, a bit of glycogen in the muscles helps that fast twitch firing of power etc. I think that FFA or ketones alone are not the best tools in the kit for fast twitch aerobic mechanisms with deleted glycogen stores on employed muscle. So, what I did was move more towards aerobic goals, drop HIT for longer, slower distances, and in weights have a slightly long rest between sets, with the aim of keeping my heart rate average lower on average, and the max 15-20 bpm lower than I previously did. Worked like a charm on n=1. If anyone thinks I am off on the applicability to others, jump in. But Caitlin, perhaps evaluate my context against yours, and see if anything clicks.
Maybe because you haven’t got much to lose?
You also say you’re trying to reduce muscle… why?
I am struggling a little to see what the problem is. You say you haven’t seen improvements but you enjoy the way of eating - so that is a good thing no? Your energy is stable and you are content - good thing no? I can’t imagine you have much, if any, weight to lose do you? But you have lost nearly 3lbs anyway - good thing then no? Unless you have a lot to lose, I would doubt your clothes will ever be that loose from where you are now?
You don’t mention and blood bio markers. Do you know what your blood sugar was for example?
I also was wondering why you would want to cut down muscle. Surely improving muscle would be a good thing? I was also going to suggest switching in a weight training day or two per week with say a body weight HIIT workout.
I am really NOT a fan of carb cycling and see no benefit at all to doing it. It strikes me that it would do the exact opposite and send your blood sugars all over the place. It might be that you do better on a slightly higher carb content than you are on now, only you can find that sweet spot. It also depends what level you are on now - is the 18g total or net? The only thing you can do is experiment and see how you feel.
Aside from any of that, yes be patient. 6 weeks is not that long and it takes a lot of people a lot longer to see changes. It depends so much what was going on in your body before you started.
Even at 4’11" 104 is very low bodyweight. Not sure what you expect to lose, or how much. I’d caution you to be careful with your health and weight loss.
And no one “tries to cut down on muscle”.
Why would you do that? A healthy LBM (lean body mass) is good!