Welcome to the forum Adrian. Your English is good. What is your first language?
Why are you doing the ketogenic diet?
If it is for body fat loss consider these ideas.
One needs to feed their body to convince it to lose excess body fat in a healthy way.
With the ketogenic diet the majority of daily available energy comes from dietary fat initially. Once fat adapted and in a low insulin and glucagon dominant metabolic state, then the body starts to ‘feed’ on stored body fat. First up one needs to convince their metabolism that they are not starving and that they are getting good nutrition.
It’s a real trap, an unhealthy one to eat too little, in terms of nutrition not volume, at the start of the process. It’s exciting to find the hunger ‘off switch’, but that is a strong indicator that it is best to source and eat the most nutritionally dense foods that can be found because the appetite so rapidly disappears (for some people).
One solution is increasing daily physical activity within the tasks of the day. It has a scientific term… That will regularly deplete liver glycogen in an ongoing manner, as the muscles will be asking for more energy from blood glucose, fatty acids, and ketones (if they are being generated by the liver). The physical activity will help maintain a good base metabolic rate, build fitness and strength, as well as provide a perfect natural appetite stimulant to eat those nutritionally dense foods.
If you would like, please describe the food you are eating. That will create the most useful responses.
The weight loss you describe is typical. It is often regarded by many health commentators as not normal. It’s usually associated with initial water weight loss. That 4 litres of water per day is more easily flowing through you rather than being bound with internal glycogen and salts.
Eat well. KCKO.
