I’ve been Keto for 3 weeks. I’ve been strict at staying under 20 carbs per day. In the first week I lost 6 pounds. The past two weeks the scale hasn’t moved at all! I’m getting a bit discouraged. Any advice or tips?
Haven’t lost anything in two weeks
rkd999
(Roy D)
#2
Brandi,
There are many “hidden carbs” out there. Are you using a food tracker such as MyFitnessPal, and logging everything you eat?
Need to check not only the amount of carbs you eat in a day, but also the total calories. (It is possible to gain weight even if your carbs are low if you consume too many calories.)
Yodagirl
(Brandi )
#3
Honestly, I haven’t used a tracker. Because I’ve read so many post saying to only worry about tracking carbs at first.
rkd999
(Roy D)
#5
I think the advice about only worrying about carbs at first is good. When I started using a tracker it opened my eyes to the amount of “hidden” carbs contained in foods. I used the tracker to learn food macros what I didn’t know/realize.
A tracker will also help you understand the ratio of carbs, protein, and fat you are consuming. A keto diet is one of Low Carbs High Fat (LCHF). Too much protein can halt weight loss. Too many calories can halt weight loss. A tracker can help you diagnosis your diet if/when you plateau.
The initial weight loss was most likely a loss of water weight. Even after 3 weeks on a keto diet, your body may still be transitioning from a “carb burner” to a “fat burner”. The transition is not instantaneous.
People who are obese tend to lose a large amount of weight quickly on the keto diet, whereas those not so endowed tend not to lose as quickly.
Sometimes your body will plateau for a while, while it adjusts. Some people see differences in body measurements during plateaus, this is one reason they take baseline measurements. If your weight has plateaued, and your body measurements are reducing, then you are still progressing.
The key to Keto weight loss is controlling the hormone insulin. Blood glucose (BG) is a major driver to increased insulin levels. Carbs are a major driver to BG levels. But there are other factors driving insulin levels, such as stress. (Stress drives adrenaline, adrenaline drives up BG levels, which in turn drives up insulin levels.) Items such as travel, increased workload, lack of sleep can drive stressful situations.) The book “The Obesity Code” by Jason Fung does a good job at explaining the mechanics of the keto diet. Also the book “Why We Get Fat and What to do About it” by Gary Taubes is also good. These books could contain some details/nuances that are helpful to your situation.
A key phrase on this website is “Keep Calm and Keto On” (KCKO). I’d encourage you to review available info, review your past diet, and continue on with Keto.
Yodagirl
(Brandi )
#6
Thanks so much for all the wonderful information. I’ll definitely check the books out. And I’ll get a food tracker going. I’m afraid I haven’t got enough fat in my diet. So a tracker will help out with that. Thanks again!
Yodagirl
(Brandi )
#7
I would like to lose a lil weight and tone my body. I also love Keto for all the health benefits. I’ve been on depression meds since I was 17. I came off the meds 6 month ago and felt like I would really need to get back on them. Since starting Keto my depression is so much better without meds!
1dcbc209dd834a59f836
(Jackson )
#8
Hello I want to ask u abt dr fung s book do u think I’ll find any information will help me to lose weight ? If I’m not obese and I’m in keto but I want to lose weight ?
Lucille
#9
This. In keto one consumes a lot of fat calories. Butter, cheese, bacon are all delicious but calorie dense, and some people eat not just to satiety but continue because they are used to eating for instance while they watch TV and it is easy to snack ones way into a calorie surplus if one is not mindful one is eating not from hunger but just to eat.
rkd999
(Roy D)
#10
Jackson,
I believe Dr Fung’s book in explaining the bio-mechanics of fat loss. It is a good explanation of why the keto approach both works, works with reduced effort, and why people have difficulties with other diet approaches. The book is not a “black box” diet approach instructing people to count points, do excessive exercise, or starve themselves. Dr. Fung’s main focus began with obese patients who have run into complications due to their diabetes, and have expanded into people who are generally overweight.
Keto is used by people for multiple objectives; weight (fat) loss, improved control of diabetes, increased physical endurance training, body building sculpting, reduction of epileptic seizures, and reduction of effects of Alzheimer’s to name a few.
I would think that Dr. Fung’s book would be beneficial for those seeking weight (fat) loss and/or control of diabetes. I would think other books/sources of information would be better if your objects are other than weight (fat) loss and/or improved control of diabetes.
JMO
Hoteski
(Hoteski)
#11
Try adding ashwagandha drops and maca powder. This helped me out of a plato. I just add them to my protein shake before gym. If I use gold standard protein shake as its the highest on protein and lowest I could find on carbs and have it with almond milk. Don’t forget that some of the fat you need to consume out of your 80% does need to come from your own body and also intermittent fasting. My total loss since new years is 19 pounds but I am or was 70 pounds over weight. Gym twice a week doing weight training. Cardio is walking. I eat once a day as I don’t feel the need to eat the rest of the day. If I’m not having a protein shake I just culprit the ashwagandha drops in a glass of water. Good luck.
