Keto process

keto
results
(Ryan) #1

Hello guys, i started keto a bit more than a week ago.
when i weighted myself a day before starting the diet, i weighted 94kg, and now after a week and 2 days i weight roughly 90kg.

The numbers are amazing but i know that most of the weight that i lost is mainly water, and i assume that it is not possible to enter to ketosis that fast.
my height is 192cm, i am 19 years old and the total calorie intake i consume about 500 calories less (than maintaining weight ) in order to lose weight which is roughly 2800 calories.
I stopped my training when i started keto becuase everytime that i tried to train ( do hiit workout with rope skipping and do weight lifting) i felt that i am weaker than ever, and mabye i should not train while im on keto diet.

I want to hear your opinions about the results, if its normal to lose 4kg in 9days with keto or i am doing something wrong?
And if you are suggesting me to return training even the feeling tho
Thank you for you advices !

#2

You’re probably in ketosis by now, but fat adaption (building the mitochondria to make good use of all that lovely ketone and fat fuel) takes time, generally 4-6 weeks.
Working out on keto is awesome, but until you’re fat adapted you’ll probably feel weaker. You can either keep the workouts but expect the temporary drop in energy or just move to something a bit less intense for the next few weeks.

There’s a lot of debate about tracking your calories (many don’t but many others swear by it). I happen to be in the former camp but in any case know that your caloric needs will probably vary from day to day and it’s hard to reliably restrict in a way that will work with your body and not slow down your metabolism. As long as you’re keeping your carbs at or below 20g/day, you’ll probably find that your hunger balances out very nicely and that you can use it as guide.

Four kg loss in 9 days at your age is not that unusual, and as you guessed, much of that is probably water weight.

(Ryan) #3

what is the difference between being in ketosis and have the ability to adapt fat as main source?
Isn’t it the same?

#4

We generally go into ketosis within a day or two of restricting carbs, but our system isn’t used to using ketones and fatty as the main fuel source, and it takes time to adapt to using them as the primary source of fuel. Our cells actually make more mitochondria to adapt to the change (lots more on this if you look up “fat-adpated” or “fat adaptation” on here. Somewhere there’s also a really nice link to a blog post explaining the difference.

Though this adjustment is called fat-adaptation, I sometimes worry that the phrase implies a change into something new, but I think that this is probably our default state as human beings, or at least one of the our default states. Babies are in it all the time, children are in it easily and often, and when adults keep their carbs low and/or their activity levels high, they go into a highly beneficial metabolic state, so we’re definitely built to do this! It’s just that when we’ve been using glucose as a fuel source for a long time, our metabolism has gotten out of practice :slight_smile:

(Allie) #5

Not at all the same.

Being in ketosis just means your body is making ketones and being adapted means it actually knows how to use them.