Ive been doing the keto diet for almost 3 weeks now. I lost 4 lbs my first week. I’ve been on top of my macros and having a caloric deficit of about 300-400 cal everyday. According to Myfitnesspal, for my current weight and my goal weight I need to be eating about 1,500 cal per day. I weigh about 138 lbs right now. My goal weight is 125-130. It bugged me that The scale didn’t move on the 2nd week even if i’ve been working out everday (monday-sunday), literally low carb and moderate protein. My body fat % went down 4.3% for that 2 weeks though. My husband said maybe I’m not eating enough. So what I’m doing for 2 days now is I’m eating about 1400-1500 calories which is my calorie goal accdg to MFP. Do you guys think this is the case? Or should I stay still around 1100 calories/day to have a deficit to help me lose weight?
Am i doing something wrong? I didn’t lose weight the 2nd week
Or maybe I’m just too frustrated not seeing the scale go down. I know I should be patient but I wanna know if I should maintain eating 1500 cal or have at least some deficit.
You don’t have much to lose, and are losing body fat. You lost 4 pounds the first week, that’s great! Nothing since? You are ending week 3? 4% body fat is significant.
Maybe. Personally I’ve run a deficit and do believe in it…
Hi Frances and welcome,
Keto is not a quick loss way of eating. It’s not about calories but about healing what ails you. I do not count calories, a lot of here do not. It about fat to satiety.you are very close to your goal weight so it’s going to be a little harder to lose. You may read about those who have lost x amount of lbs quickly. But all of us are individuals and are different. So no you are not doing anything wrong. Keep your carbs under 20 grams, fat till you’re full, moderate protein. Give it more time. You may check out the thread skinny keto. Or those who are near their goal weight and what they did to get there. I am 10 lbs away. So it’s going to be challenging so close to my goal. All the best.
Thank you. Yes 4% is a big difference for 2 weeks. The scale just gets me all the time. I’ll keep a deficit then. So if my goal is 1500, should I eat about 1200?
You are very new to Keto, your body is still adapting to the new fuel source. You need to provide it with ample fuel until it is good at burning fat, then you will naturally limit calories as you will be eating the fat on your belly and will not feel hunger.
As carb eaters we learned not to trust our hunger, but on keto you must learn you can trust your body. It will tell you when you need to give it energy. Don’t worry about the calories, the calories will drop naturally when you are adapted. Until then, just focus on limiting incidental carbs and feeling satiated. I know, it’s really hard to wrap your mind around it. Don’t obsess over the scale (still working on taking my own advice, promise) but the ups and downs and stalls day by day are not the point. You will succeed, just keep calm and keto on.
Both will be a dream. Im overweight. I would want to lose weight and At the same time lose fat.
I am 5’1 and i am 138 lbs right now. My body fat is at 31.3%. I was at 120-123lbs and I was at 26-27 body fat % before but after I got married, we started to eat out more and went on vacations a lot. Vacation for me means being carefree with what you eat and then i got to 142 lbs. So I would wanna lose weight and also get my body fat down.
Hi
I did not loose anything for first 4 weeks, and that was not focus. Focus was to be fat adapted and have energy to get thru day. Just had my first 2 day fast now it will be interesting on scales.
You’ve lost 4.3% bodyfat. That would be great in several months, but in 2 weeks it’s astonishing. This is where you celebrate your very fast success on keto. It’s working.
Thanks. I’m not gonna focus too much on the scale then. Will go back in 2 weeks to see where my body fat % again. Wish me luck!
I completely ignore the scale - and only use a measuring tape every 3-4 weeks cos I’m dying of curiosity.
Have been recomposing steadily inside and out. Recomposition has little to do with body weight, when it comes to the non-obese - and all about rejuvenation and optimization. The same 130 pound body at 25% body fat and more muscle will look quite different. Some midlife folks have internal fat wrapped around organs that changes in huge great ways for health, but with less dramatic measurement changes.
Check out other threads here on Inches, Swooshes, and Wooshes 
I think hitting your fat number (or close to it) - and keeping below 20g of carbs is what’s important to losing the weight. Day 9 here - I used the calculator in myfitnesspal as well to get me my limits.
I think men have it easier here - I think women’s metabolism makes it even harder for them to lose weight.
Also, being a bigger guy (310 pounds when I started), it’s much easier for me to see changes, as I have more to lose. The body does funny things sometimes though. It’s normal to have days where you don’t lose any weight, but I actually went up 2 pounds in a day - and was adhering to my diet…only thing I could think of was that my body was building muscle mass (being a lot more active than I was before) - then the next day I was down 4 pounds! (jaw dropping…yes…couldn’t believe it!!) Again, I have it easier…being a really big guy and being male.
Try to hit your fat and protein targets without going over your calorie or carb limits and I’m sure you’ll get there.
Also, Potassium is very important for many things that the body does - I actually customized my tracker on myfitnesspal to also track my potassium. I never hit the 4700mg per day, but it’s not for lack of trying!!!
Edit: I often do this for lunch - a whole batch of guacamole with two celery spears for dipping. (really load up the spears when you do it or you’ll have to finish it with a spoon!! It really seems to help and the meal is VERY high in potassium!! (1598mg by my count)
Thank you so much. Ill Try guac. My feet has been tingling and they said b12 deficiency or low electrolytes are what causing it.
Ok, if you’re making that same recipe I linked, here’s the nutrition info so you can easily add it to your “my foods” in myfitnesspal.
Oh, I should mention - the columns are:
Calories, Carbs, Fat, Protein, Sodium, Potassium
Cheers!
@Frances_Reyna A calorie deficeit is how many you burn against how many you eat. So if you have put into MFP your goal, and it is telling you to eat 1500 per day, then that is already giving you a deficeit. So yes, if you are only eating 1100 then you are likely eating too little. With working out every day you will be burning more than 2000 calories per day so 1500 sounds like a good minimum