Hello fellow Keto people (not entirely sure what the collective term for us is, if such a thing exists!) I wasn’t exactly sure where this post should go but this feels like the right section.
I’ve lurked on the forum for the last couple of weeks after hearing about it through the 2 Keto Dudes podcast and now I’ve got a couple of questions about my own approach to keto. I guess in essence I’m looking for some confirmation that i’m on the right track and that the things I am experiencing are pretty standard for beginners.
Quick background on me, I’m a 26 year old male from the UK and officially started the keto lifestyle on the 28th January this year. I have always been overweight but my weight really ballooned when I went to university and but for a few months of attempting to rectify this with some fad diets (Weight Watchers, SlimFast etc the usual calorie deficit diets) every 12-18 months or so my weight has been on a rather rapid upward trajectory ever since. I got a HbA1c test done but this was on the 10th March so (unfortunately?) it won’t have shown the full extent of the damage I had done to myself in the 3 months before starting keto. The score was 5.1 which as I understand it puts me comfortably in the ‘normal’ range but I’m pretty sure it would have been in the pre-diabetic range if I had taken the test before starting keto. Constant thirst, waking up two or three times in the night to pee and fatigue were three fairly regular visitors that have now gone away thankfully! But my main goals are for fat loss, that’s what I’m really wanting to achieve above anything else.
I’m about 99.9% sure I am now fat adapted. My energy levels are way up, my sleep is incredible (I couldn’t remember the last time I slept through an entire night before starting keto and now I sleep straight through almost every night) I have much more mental clarity and can concentrate for longer. The only bit I’m not sure about is in relation to hunger levels. I’ve heard the Dudes, and others, talk about feeling full when you wake up to the point that you can just forget to eat. I’m not at that point yet. It seems to get a bit better with every day but I would say that as a general rule I now wake up in a morning not feeling hungry but within an hour, hour and a half I am aware that I’m hungry. Not ravenously hungry, need to eat something now levels of hungry, but I am aware of a feeling of hunger in my stomach that I can ignore until the time my 8 hour feeding window starts. I also find that i’m getting hungry at night just before bed. So i’ll be satisfied after my last meal of the day but then half an hour (ish) before bed I start feeling hungry. I can ignore this feeling and it doesn’t stop me sleeping and as mentioned when I wake up I don’t feel hungry again so this is a slightly strange phenomenon I can’t explain. I make sure I feel full when I stop eating my final meal of the day so not sure what the cause is.
At the point of starting keto I weighed in at exactly 152 kilograms which I kind of knew would be the case but had been desperately avoiding the scales at all costs in the hope that if I didn’t look at the number it couldn’t hurt me haha! Anyway, as I mentioned I have been eating keto since then and weighing myself every week (again I have since read a lot of articles, posts etc saying not to do this but I am one of those scale obsessives as a result of the fad diets and still psychologically find it hard not to weigh myself so have settled on roughly once a week as a compromise) and my weights have been as follows:
January 28th - 152 kilos
February 4th - 145.8 kilos
February 11th - 143.8 kilos
February 18th - 143.0 kilos
February 25th - 142.1 kilos
March 5th - 141.4 kilos
March 11th - 140.4 kilos
March 18th - 139.7 kilos
So I know that on paper most people would be delighted with over 10 kilos of weight loss in under 2 months but I already know that the massive loss from week one to week two will be mostly water weight. I’ve heard people talking about how you can expect to lose, on average, one or two pounds a week but is this a general rule for all people of any weight or age, gender, diabetic or non-diabetic status etc? I keep telling myself it took me 25 years to get to this point (an oversimplification but you get the point) so i’m not going to be able to undo that in 8 weeks but I thought the weekly losses might be a bit more substantial as an overall % of my starting weight.
I know I haven’t mentioned any specifics of what I’m eating/drinking, my activity levels etc but this post is already starting to feel like War and Peace and that’s coming from the author of the post so I apologise to you all for having to read this in advance. Happy to provide the information in replies if/where it is useful.
The one line summary is - I started nearly 2 months ago, non-diabetic, goals are mostly related to fat loss, feel I am doing well overall but slightly disappointed at the rate of weight (hopefully mostly fat) loss since then. Are there any obvious things I am missing or am I just impatient?