Ketosis but little weight loss

(Rachel Witherington) #1

So I’ve been doing Keto for about ten days. I have followed it strictly. I’ve only recently started using MCT oil in my coffee, but I’ve had no sugar and very few carbs. I have used Keto test strips the last few days and the results show clearly ketosis, but I’ve only lost 1-3 pounds. What could be problem?

#2

Ketones are not a guarantee of weight loss. Weight loss depends on many things such as your age, weight, height, gender, state of metabolic health, the types of food you’re eating, the frequency with which you eat it & so on…

Perhaps if you gave some more information.

Have a read of this

https://www.ketogenicforums.com/t/juices-non-juice-journal-jottings/61706/785

(Shanda) #3

Hey there. I’m new to keto too so others may have some better advice. As a rule 1-2 lbs per week is pretty standard so if you’ve lost 3 lbs in 10 days then you are right on track. Most of the time rapid weight loss at the beginning of a dietary change is due to water weight rather than actual fat loss. And while it may seem counter productive, the more water you drink, the more water weight you will shed. So make sure you are getting plenty. Plus I wouldn’t worry too much because while you may be in ketosis, it can take awhile for the effect to be optimal.
Much love and keep up the good work

(Erik K) #4

If I could lose 1 pound every 10 days I would be so happy!!! Keep on tracking!!!

#5

Your expectations are clearly far too ambitious. Losing anything more than a few pounds over several days would likely just be water weight.

Not sure why you expect to lose weight just because you’re in ketosis. One advantage of ketosis is that it reduces hunger, so fewer calories are eaten. But reduction of calorie intake can’t really reduce weight significantly day after day. I could easily be in ketosis and gain weight.

(Katie the Quiche Scoffing Stick Ninja ) #6

There is no problem.
You are expecting miracles.
Sorry to be blunt, but you are severely misguided if you think you are just going to start losing weight and continuing to do that until you reach your goal weight.
Weight loss is not linear.
You have lost water only.
Ketosis does not guarantee weight loss.
Fat adaption is where the magic happens (Fat loss)

(Full Metal KETO AF) #7

I don’t think you’re having a problem either. 3# in 10 days = 9# per month. It’s too early to be riding on the scale every morning. Try weekly weight ins. You’re going to be up and down for a while but you’ll likely see a downward trend if you don’t weigh yourself daily. If you do weigh yourself daily don’t stress about the fluctuations. You’re doing fine and you’re on the right track. KCKO (keep calm keto on) as folks here say. It’s not been immediate for any of us.

(Empress of the Unexpected) #8

Other than water weight, my weight loss started ramping up after three months. So be patient, it will happen.

#9

Keep going and give it time. Keep eating well.

(Donna Peterkin) #10

Took you three months? I just made two months, most I lost was 11 pounds, but gained a few back w/monthly cycle​:unamused::unamused:, so knowing it could just be a matter of (more) time is very encouraging, as I’ve not gone off keto eating, not one bite, since I started.

(Empress of the Unexpected) #11

I didn’t have a lot to lose. Forum members report that the more weight you have to lose, the faster it comes off. But I love the food, so I didn’t mind the wait.

(mole person) #12

There may be some tweaks that might spur on your losses. Perhaps it would be helpful to you if you started a thread with some details of you macros, what and how often you are eating, and your stats.

The biggest thing that I see is people thinking that they need to be eating their entire fat macro. Once you are fat adapted you want some of that fat macro coming off your body instead of your plate. Your fat macro is not a goal to be reached, it’s a maximum and you should only add as much fat to your meals as you need for satiety.

That’s just one thing though, and it may not be an issue in your case. But there are several other common things that can help people along at the start of fat adaptation.

(Donna Peterkin) #13

Thanks. Actually haven’t been tracking macros, per se, just keeping cards below 20. Found it difficult to reach certain macros w/out exceeding others. I do drink lots of coffee, helps me greatly, have read vastly different opinions on it AND non-sugar sweeteners, but use liquid Splenda, sugarfree Torani, as Ive read the liquid form is fine. Thinking of using less cheese/cream cheese, as I add it to most sides, but it certainly seems to make a plain meal much more satisfying and not needing more food later, soooo…decisions decisions. Really hate to give up the coffee and/or SF Torani, it’s a great ‘crutch’ for me.

(mole person) #14

Not tracking is fine. If you get really stuck it can be helpful to track for a short while, but you don’t need to go there quite yet.

I don’t use sweeteners myself and do think it can be a problem for some people but it’s not the first place I’d look to for someone starting out generally. May I ask you a few questions?

How much weight are you wanting to lose?
How many times a day do you consume food (including drink with any fat in them)?
Are you using cream in your coffee, or any fats?

If you could describe a typical days food intake that would be very helpful also.

(Donna Peterkin) #15

35-40 lbs, am 178.5 now, but I think it’s actually 176 average. Usually try to eat after 12 noon as I work at 4pm. In the #1 Italian restaurant in NO, but I manage thru that, usually bring some nuts, maybe an avocado, but usually end up not eating them, and the main meal is usually around 10pm w/my husband when I get home. I know they say not to eat late, but I feel “late” is relative to ones schedule, and dinner w/my hubby is really the only thing we get to share during the week, but that’s why I try to leave at least 12 hours before next meal the next day.

(Donna Peterkin) #16

I was using a splish of heavy cream in my coffees, but I don’t need it, just figured it would help me reach my fats, but I’m gonna lay off it and see. Sometimes I’d us MCT oil or ketocreamer, but I don’t enjoy it, and I’m thinking, since I seem to stay in ketosis, that I don’t really need em.

(mole person) #17

Your meal timing looks great to me.

You are like me and love your coffee. I had a huge stall from consuming too many calories in my coffees.

Every time you have calories in coffee your body will push out some insulin which limits it’s ability to access your fat. It’s like having a small snack.
I think if you stop adding cream and fats to yours it will be an excellent step. It was for me.

(mole person) #18

You absolutely don’t need them. It isn’t the high fats in your diet that put you in ketosis but the low carbs. When you don’t eat carbs your insulin stays low and you body is able to tap you own fat.

The high fat in this diet is to achieve satiation and for energy since we aren’t getting that from carbs anymore. But you should only be eating enough to keep you satisfied and not more.

(Donna Peterkin) #19

Thanks, makes sense, and very do-able as long as I get to keep the coffee n SF Torani.

(Donna Peterkin) #20

Gotcha