Been working out but keto noob

#1

Hi guys,

I was wondering if anyone can help me out. Started keto 3 weeks ago but I’ve been working out since January this year.

In terms of macros, I make sure I’m under 20g net carb, could I be eating too much protein?I dropped 2kg the second week, but then seem to put back 1kg last week. I guess my question is, does going over the 1g per lb affect going into ketosis?

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Before keto, I was doing 3 days HIIT, 2 days weights a week. I’ve switched my weekly workout plan around to 3 days weights + 2 days of spin + 1 day of yoga. I’ve heard on 2KD’s podcast not to work out for the first few weeks, but the guilt and shame sets in.

Anyone went through anything similar or have any thoughts? I’m a 31 year old female, 163cm, 69kg.

Thanks in advance!

(Luc) #2

You don’t sound like you have a lot to lose; don’t expect fat loss to be fast on Keto. The 2kg lost are most likely mostly water. Putting 1 kg back on in the 3rd week sounds like you’re at the phase where your water and glycogen levels find a new balance. This is normal. It seems that you’re eating at a caloric deficit, so I’d say give it more time. If you’re still stalled or have gained slightly in two weeks time, perhaps you should revisit your protein intake. I wouldn’t worry too much about it at this stage.

As for exercise, I’d say keep at it unless you’re struggling with fatigue/energy. If you are, perhaps tone it down a bit. That’s what I did until I became fat adapted and fatigue was no longer an issue.

#3

Thank you for the motivation.

I started keto to get back into a healthy lifestyle, and lose the 10kg I put on in 8 months :scream: I KNOW! As I relocated earlier this year to Hong Kong, was having trouble adjusting and ended up being depressed and ordering greasy Asian noodles & rice almost everyday.

So thank you again for the motivation. I’m glad to have found the keto community, online is better than none (it’s been a lonely 8 months)

(Garry (Canada)) #4

I think you’re mistaking 1g/lb with 1g/kg.
At you’re weight you should try to have around 70-85g of protein. (1-1.2g/kg)