In ketosis two weeks but no loss

(Steve Weatherbe) #1

So I’m in ketosis two weeks still no weight loss. Anybody have this happen? Is there hope?
I lost 30 lbs 25 years ago but gained it back. Now at 230 lb and 68 years old, with atrial fibrulation, I need to give my heart a break.

(Liz ) #2

Yes this is very common, take a look through the forums you’ll see this newbie topic quite a lot! It can take 6-8 weeks to become fat adapted & start burning body fat efficiently. Meanwhile your body is healing in many unseen ways. Welcome aboard! Keep Calm & Keto On

(Angelica Lopez) #3

I can’t stress how important it is to take measurements. Start first thing in the morning. Get a cloth or plastic tape measure and measure the areas in which you want to lose fat. For example. I measure my knee, calf, thigh, upper arm, forearm, lower abs, and hips. Write these measurements down and repeat, but not every week, I’d measure every 2 weeks or longer. You’d be surprised. I thought I was stalled and not losing anymore but when I took my measurements again… WOW, I was so much smaller, but it didn’t show on the scale at all, probably due to muscle again, water retention elsewhere, or gastrointestinal issues.

(Steve Weatherbe) #4

Liz
Thanks. That was just what I needed to hear.

Steve

(Steve Weatherbe) #5

Angelica

Thanks. I will try that.

Steve

(Liz ) #6

Right on, it’s easy to feel lost at first. This forum is a super resource! Also there are at least 2 long threads about Keto & afib you should search for.

(Steve ricci ) #7

I think that depending on your dietary history (multiple diets) your body adapts and trends to hold on till it decides its ok to drop. Keep going and things will change.

(Kimberly) #8

So, I just started the keto way of life April 16th of this year. (11 days ago) I experienced the keto flu, and got over it quickly. I had one evening where I couldn’t sleep until 3 am, then woke up at 6am wide eyed (which is NOT like me at all… I typically sleep in every day.) After that, my sleep schedule went back to normal. I do feel healthier, as I only eat what I’m allowed to and I’m working out 3 times a week. I’m not tracking my food on any app but I am checking labels and making sure my carbs are under 27 each day. (Before Keto, my diet was rich in carbs and sugar… so this has been tricky for me) However, I already tried making keto bagels, keto pizza and keto cookies. Obviously, I can’t partake of those all the time, but I wanted to be sure those items would satisfy my cravings. (All very good BTW) My concern is I seem to always feel hungry. From what I’m reading, this could be because I need to eat more protein. Is this correct? Every morning, I eat the same thing. 1 egg mixed with mushrooms, green peppers, bacon, chives, salt, pepper. I top it with cheese, salsa and avocado. Lunch is either a salad (Spinach, baked chicken, cheese, tomato, cucumber and balsamic vinegar dressing or blue cheese dressing) Snacks could be cucumber with cream cheese and garlic salt or keto bagel with cream cheese. Dinners vary, but I always have protein. (chicken, beef, steak, salmon, shrimp) with veggies (broccoli, mashed cauliflower, zucchini, squash) I have been eating 1 1/2 keto cookies at the end of the night, but those are almost gone now… and I’m wondering if the cookies are making me stall. The only other variable could be my preworkout drink… but there’s no carbs or sugar. (There is sucralose but I don’t think it’s a significant amount) In the mornings, I like to drink coffee, but I don’t have it every morning. I tried the bulletproof coffee but don’t like the butter taste… so I just do coffee, 2 tbs of coconut oil, 2 tbs of sugar free vanilla syrup and 3 tbs of heavy cream. (Is that too much heavy whipping cream?) I see all these posts of people who drop a significant amount of weight within the first week, and I’m getting worried that maybe I’m doing something wrong. I don’t see any changes. Should I wait longer, or change up the way I’m eating? Should I add anything else in? I don’t think I really get enough butter in my diet. I think I’m getting enough sodium… Suggestions would be greatly appreciated!! Thanks in advance.

(Chris W) #9

So welcome,
@J_A-M has a nice set of beginners rules of thumb.

You put a lot of info in that post I will try and get to some of it.
Sleeping issues is normal-no worries take advantage.

I recommend you track you macros for the first month, if you don’t know them we can help. i used a simple spread sheet with common items. I am a firm believer in KISS in the beginning.

Without your macros its going to be hard to determine what you really need, most often hunger we say eat more fat until “full” at your stage.

Not many people drop much weight in the first week, but in the second week yes it can start to happen quickly. Men who are obese I like was in particular but not always women. That is a function of a number different things. The most important thing to understand from a metabolic perspective is that you may need to heal your insides for a while it could take days or months before you see any scale movement but it seems you are already seeing NSV’s (non scale victories) which is great sign you are moving ahead.

Your foods all look good for the moment, I will encourage you to dump sweeteners, and transition away from the bagels, bread, and cookies, these will hinder your progress in both physical and mental perspective. I used to have a horrible sweet tooth, now naturally sweet things are too sweet to eat.
MCT/coconut oil are good and keep them up they help generate ketones.
Some more basic info would be great height weight age macros if you have them.

(Kimberly) #10

Thank you so much for your response! I will try keeping away from sweeteners and the breads, even though they are keto. I would love to make a spread sheet, but not sure where to start. What is KISS?

(Chris W) #11

hah
KISS
Keep it simple stupid
I went the first month eating bacon, eggs, and salmon patties for the most part.

One of the the real big things is to make sure you are not hungry, that is really important, this is not a diet, this is a way of eating(WOE). Some of the transition foods you are eating are ok but, those are the same things may have gotten you into trouble and you can live without them.

(Steve Weatherbe) #12

Kimberly
Try seaweed.It comes in packs, very fragile, very thin and light tasting ,something like potato chips, only fat and protein.

Steve

(Steve Weatherbe) #13

I’ve lost in the past, and quickly, on Atkins, which is why I was so courage this time.ill check for atrial fib fthreads.
Steve

(Jay AM) #14

I felt a summoning! Someone sacrificed some purse bacon to the keto altar and here I am.

We have a few sayings here, “keep calm, keto on” and “trust the process.” Keto isn’t a quick weight loss diet. It’s a health gaining way of eating with fat loss as a side effect. If the scale is an unhealthy obsession, put it away for a couple of months or give it to a neighbor you don’t like.

There are two phases to ketosis and a ketogenic lifestyle.

Nutritional ketosis is phase one. Your body begins to produce and uptake some ketones while dumping the rest. It will still search for glucose to use as fuel. In this phase it’s not an efficient process. It has to work actively to get rid of stored glycogen, clean up excess blood sugar, and turn on the ability to use ketones.

Fat adaptation is phase two. Your body is efficiently producing ketones from intake and stored body fat and is also using them efficiently for energy. It takes around 6-8 weeks of strict keto to achieve for many but not all.

The basic “rules” I go by and many others can agree with especially for beginners are:

*20g net carbs max (you might tolerate more but, starting out, 20g net carbs or less will get you into ketosis.)

*Moderate protein (1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)

*Fat to satiety (add fat to every meal and, if you are hungry, eat more fat. Don’t be afraid of fat. It is energy.)

*Do not restrict calories

*Do not exercise excessively

*Drink plenty of water

*Get plenty of sodium and other electrolytes

(Chris W) #15

Also the spread sheet I used was few columns
The food and a serving size, the protiein, the fat, and the carb content. All that info can be found on the package itself and online.
For instance one of the most common things I eat is 2 eggs it would look something like this.

Eggsx2 14(fat) 12(protien) 1.4(net)

I also color coded the columns green was for instance was high fat to protien, and yellow was more protien. This worked well for me, it was always simple math and i got used to what eggs were, and how to put things together like tetris through out the day. I will be honest though I was cutting fat for the first month or so, and that was a mistake. Do not cut fat eat fully to your macro level for the first few weeks, and afterwards until satiety. The truly hard number you don’t ever want to hit is the carbs, the lower the better.