My first 4 days

(Matt) #1

Hi all

I started on a Keto diet on friday (06-Jul-18) and today Tue (10-07-18) I have already lost 4kgs.

I’m Male, 32 years old.
Starting weight 103.1kg.

Im going to be starting/continuing with a blog shortly, probably with a weekly update.

So I generally eat Breakfast (either an 8oz steak with 4 eggs or just 5 eggs), a snack at lunch (usually a pepperami) and then for tea it will be something like chicken with some veggies or cheese. Approx calorie intake so far 1600 a day. The thing is, is that I’m not remotely hungry either, so that’s good.

The average macro ratios i have: 1% carb, 56% fat, 43% protean.

Using my scales(i’m aware that these could be slightly off, and some are rounded):
Total Weight lost: 4.1kg - which is fat -2.3kg and muscle -1.8kg.
Body Fat% 35.5% -> 34.7%
Muscle% 61.3% -> 62.0%
BodyWater% 46.1% -> 46.6%

So initial results are promising and I am very happy. I haven’t exercised yet due to other commitments and just having an operation on my thumb yesterday (which is still very sore and will take a couple of months to heal).

How I feel:

Absolutely fine. No headaches, tiredness or hunger. (The heat is angering me though).

Plan:
My overall plan is to get some abs, because I’ve never had any - I know that it is going to take a while to get them. My motivation is at an all time high at the moment.

Cheers
Matt

#2

Good to start young; the longer you go on damaging your body with refined carbs the harder it gets to reverse the inset both physically and mentally (in my opinion).

I’m late 30’s and a bit of a ‘sensitive to life’ type of person (maybe genetically); I’m going through mostly good times, but also some quite odd ups and downs possibly in my body chemistry; but overall the benefits of ditching carbs are clear so I’m trying to adapt and push through with continued flexibility and experimentation. I’m only 2 months in; and also doing quite a bit of fasting to lose (have about 10lb to go to my ideal weight); but this last third in weight and getting my diet stuck is a bit tricky sometimes. But… knowing what I know about the high carb lifestyle and the reason it exists at all I AM NEVER GOING BACK!!! I’ll leave the heart attacks to people that still think bread and pasta is healthy for them!

(LeeAnn Brooks) #3

I hesitate to input opinions since you didn’t expressly ask for any, but that’s kind of what we do on this forum. It’s always done in an attempt to help each other and you can take what you want and leave what you don’t.

With that being said, there were 2 things that stood out to me about your post. The first is the “snack.” Being new to Keto, this isn’t a huge deal, but o highly suggest weaning yourself off of snacking. Everytime you eat, you create an insulin response. The whole idea behind ketosis to reduce insulin reactions. Work towards reducing eating windows, so you are only producing insulin a couple times a day. Snacking too much will keep you in an elevated level of insulin much longer.

The second is the percent of protein. It’s pretty high. We advocate a moderate level of protein. Really only the minimum needed to maintain muscle mass. Any more than that turns to fat and protein also creates a higher insulin reaction than fat. Ideally a Keto diet will be closer to 75% fat, 20% protein, 5% fat. You can go higher on protein if you’re very active, but even athletes don’t need super high protein levels.

(Lonnie Hedley) #4

@Anniegirl9 yeah, nobody asked your opinion.

BUT, since you started I’ll add mine as well. @Getsomeabs congrats on your progress so far. I agree with Annie that you’re protein is way too high. Your calories are also too low for a person your size. It might work to start, but calorie reduction is not sustainable. Also, having a goal is great. Even better is getting to that goal and then setting a new one. Sure, end goal might be abs, but it might be mentally healthier (and easier) to do incremental weight loss goals. 5kg a month? Seeing that progress will make you feel lots better than ands not showing up right away.

Like Annie said, you didn’t ask for opinions, but your current plan screams a stall is coming soon. If/when that happens, I’d suggest lowering protein and uppin fats and calories.