New to Keto- am I doing this right?

#1

Good Morning =]

I just created an account here and have been browsing through the forum. Wanted to ask everyone’s opinion on if i’m doing this keto thing correct, lol.

Background: 27, Female, 5’5, 196 lbs (current)

-I started 3 February and am down 14 pounds.
-I do IF and my eating window is 11am-7pm.
-I track using Carb Manager and my macros are as follows:
Daily Calories: 1455
Daily Carbs: 18g Net (normally dont hit this)
Fat: 113g
Protein: 91g
I follow the 70% fat, 25% protein, and 5% carbs plan.

I started off testing using the keto urine sticks and have maintained the “large” reading since about 4 days into the ketogenic diet. I recently switched over to the ketomojo blood meter because I kept seeing articles about it being more reliable? So my readings have been in the 1.9 mmol/L range and fasted glucose readings are 83 mg/dL.

However, the weight loss hasn’t stopped completely, but has slowed down from the first 2-3 weeks. I wanted to incorporate some workouts because I haven’t done much and want to make sure I keep losing weight. Any suggestions on the type of workouts that are suitable for keto?

Appreciate all the help!

V/r,
Kay

(Bob M) #2

I think any workout is suitable, but I’ve moved to short, “intense” workouts. Like Body By Science, only with body weight. BBS = lift “weights” (like your body) until you can’t do any more. Do these infrequently.

Also, HIIT (high intensity interval training). So, 1 minute low intensity, 1 or 1:30 high intensity.

I personally do both of these in one workout.

#3

That’s rather typical. Most of the early weight loss is water weight. When you go into ketosis, your storage of glycogen dwindles. Glycogen binds water to it, so as it goes away, the water bound to it is released.

It takes time to lose (or gain) a pound of fat (or muscle). Most short-term weight fluctuation is a simple change in water retention and digestive tract contents.

Percentages aren’t really meaningful. I see keto as a simple concept – “Minimal carbs, adequate proteins, fats as needed (for satiety).”

  • There are no essential carbs, so that percentage could be zero. The rule of thumb for keto is 20 net carbs per day. Even at that level, it could yield a significantly different percentage depending on the caloric target and actual caloric intake.
  • Your need for proteins should be based on your lean body mass, not on your caloric intake. You don’t want to consistently eat too few proteins.
  • Your need for fats will depend on how much stored body fat is being used to meet your overall fat needs. Ideally, hunger would determine your need for ingested fats (and thus caloric intake).

You should determine your macros in grams. The proteins macro would be a lower limit, while the carbs and fats macros would be upper limits.

#4

Yes I also see your initial stark weight loss as water. But it looks to me like you are doing everything right. I have heard the saying here “KCKO” for keep calm keto on!
And also people told me to remain PATIENT. Rome wasn t built in a day. You can do workouts if you want to but you dont HAVE to. The weight will continue to come off - just more slowly- which could even be considered as more normal. When you see that somebody has lost 100 lbs, that is usually in a whole year and sometimes 2. What also helps for weight loss is IF and EF. But that comes naturally with fat adaptation because one just loses appetite.

(Jason) #5

As stated above the first couple weeks is pure water weight being lost which is why most see such a large drop right away. From my experience a 3-4lb a week drop has been my normal. I too try to stay under 20 net carbs per day as well.

Sounds like your off to a great start, i wouldn’t stress as much on the individual macros and much as knowing the carbs, once you master that it all just falls into place. good luck!

#6

Thanks everyone!

The fact it was likely water weight makes sense. I realize I have to be patient and weight loss doesn’t happen overnight :slight_smile:

I have about 30 more I’d like to lose.

#7

I definitely have noticed a crazy decrease in hunger. I could normally eat a ton and still be hungry 3 hours later… and now i struggle to even finish my lunches/dinner lol.

#8

@Kay_R
Me too. If I had toast for breakfast I was hungry an hour later and then the rest of the day too. If I have 2 eggs and bacon for breakfast- thats it. No more hunger. And then when it comes to getting fat adapted - I even wake up not hungry so who needs breakfast? :grin: