Keto question

(Akila) #1

I started keto 2 weeks ago with 60 -70gm fat and 20 carbs a day and 60 gm protein .i reduced 4 pounds max with in 2 weeks .i don’t have any medical problems.i am not sure what to do .i weigh 163 lbs .i am loosing hope .please help. do I need to take supplements to loose or I am doing any thing wrong .I excercise 2 times a week

(Scott) #2

keto is not about instant success, it’s about long term success. Stick with the <20g carbs and give things time to work. You are not even close to being fat adapted yet. Look at the bright side, you have lost some weight and haven’t gained.

(Cristian Lopez) #3

What do you eat?

Show us a diary of what you eat so the community can provide constructive feedback

(Full Metal KETO AF) #4

Okay so as I suspected immediately and confirmed with my tracking app you are severely restricting your food intake.

image
4B666A06-E91D-453B-B17F-C978FBAF4C78.png640×1136 86.4 KB

I know this isn’t what you eat, I used sugar, casein powder and olive oil to calculate. I matched your macros as close as I could. I would definitely recommend eating more fat and protein. If you eat this small an amount of food your metabolism will be crawling. If you eat more keto food your metabolism will speed up. And you will start to burn fat. If you eat more fat your body will become accustomed to burning it as fuel (becoming fat adapted). You will feel less hungry and your appetite will adjust to your needs. Eventually most people end up doing what is known as IF, intermittent fasting. This will come later, for now make sure you’re not going hungry. Your body must feel there is an abundance of food before it will let you start burning body fat. It’s hormonally driven not by your restriction of food. :cowboy_hat_face:

(Akila) #5

I do intermittent fasting so I take lunch eggs two or chicken 3lbs and greens or cucumber or keto veggies with fat coconut oil 30gm. Afternoon I snack on cheese or almonds 10 and a keto smoothie with 3gm carbs.evening egg omelette with 30gm fat before 7.30pm.i.am unable to eat more fat as i feel very full or nauciated

(squirrel-kissing paper tamer) #6

Welcome Akila! You’re still in the early days and I don’t know how much you wish to lose but you’re closer to your goal than some folks who might lose faster. Two lbs a week is a good average and if you continue to lose at that rate that’s 24 lbs in three months. Stick with it and know that weight isn’t linear, some weeks nothing happens. You get to know better with time when you can look back on trends. Also, as you give your body a chance to heal you will gain muscle and bone weight. The scale may not change but your size can be smaller. It’s best to also use a tape measure and track that as well.

(Akila) #7

My goal weight is 130lbs.thanks for your input

(David Jackson) #8

First things first

Learn patience.

Second, more fat.

Third. More patience.