New to Keto and wondering if it’s for me?

#1

Hi everyone. I just started keto 11 days ago and have stayed compliant using my fitness app to track my macros. I’m keeping the fat between 75 and 77%, 20 to 25% protein and 5 to 7% carbs. Feeling great with one exception; I have the keto rash which is apparently pretty rat, and in addition to that, I decided to weigh myself for the first time today. I have only lost one and a half pounds in 11 days! Very disappointed! Could it just be my body is taking longer to adapt or is this not the right diet for me?

(Karen) #2

I only lose one pound a week. That’s 52 lbs in a year. Yep I’ll take it. Solid loss while not being hungry, is great!

K

#3

Excellent point. I just keep reading how people are losing 10 pounds in a week or more, and I was hoping for at least a quick start and then have a taper off or slow down.

(Mike Glasbrener) #4

You’re doing well. Keto rash is not uncommon and probably poorly researched and understood. I still have/get it when my ketones are high. My guess is it’s fungal? People who are grossly overweight with a high simple carb diet experience rapid water weight drop the first week or so. People who aren’t as deranged seem not experience induction issues as badly but don’t get as much of the induction issues. It sounds like you might be the latter. In addition to keeping your carbs down avoid all simple carbs (breads, rice, sugar etc…) for maximum benefit. What are your goals?

#5

Take a look at your tongue, is it white? If so then that is yeast and the rash could be a die off as there might not be enough carbs to sustain the yeast.

Allow time for your body to heal and purge itself of toxins.

(Tammy Kidd) #6

Patience grasshopper! Wait for the whoosh!

#7

Hi:-). Thanks for the input… I must admit I am a bit impatient sometimes :slight_smile: just really expected more in the first week and a half to two weeks but I’m not quitting.
I’m actually following a 7-day keto meal plan and repeating it this week it’s from Fit2Fat2Fit Keto Jump Start. My goal is to lose 30-32 lbs

#8

And when can I expect that woosh? :yum:

(Keto in Katy) #9

Try keeping carbs strictly at 20g or less per day, rather than a percentage.

It takes time for our bodies to become metabolically broken, and it can take time to correct that. Take a longer view on this, be patient, and don’t worry about the short term so much.

(Ryan) #10

If you are eating too many calories in general each day, then you won’t have the big weight loss. You will still lose weight or at most stay the same weight. If you are already at a good weight/fit, you may need to exercise and count calories to experience the most weight loss. That being said, you’ll still gradually lose weight without exercise or counting calories, just slower :slight_smile:

#11

I’m in a similar boat, on day 25 of keto here and only lost 5 lbs. Expected to be 15 lbs lighter in the blink of an eye LOL I’m taking this as a lesson in patience, but also wondering when that “whoosh!” will hit as well!

(Tammy Kidd) #12

Lol! Hate to say it, I’m sure it has been said…everyone’s body reacts different…patience…trust the process.

#13

I agree with all that have posted,

It truly depends upon where your body is coming from. If your body was accustom to 32oz soda and twinkies every day, vs. a non-sugar discipline - the two would have absolutely different experiences with the new lifestyle of Keto.

Just roll with the new lifestyle, you’ll start to feel incredible!

#14

I’m sure the benefits will come; at least I am planning on it. I did read where some people just aren’t meant to be on a Keto diet, but I do think that is rare and not me. And honestly, before Keto, I was a pretty healthy eater. I’d say 75% of the time, it was meat, chicken or fish with veggie and salad and then 25% of the time was the bad stuff like pasta and Mexican. But unfortunately I think that sometimes with age, comes weight gain and I’ve never had a fast metabolism which doesn’t help either. I’m not a sweet eater, but wine (chardonnay in particular) has been my weakness, and I know that contributes to sugar in the body. I’m restraining, but I’ve read several places where people say they live a Keto lifestyle and still have a glass of wine almost every night with no problems.

#15

Yes and as I said, I am tracking all my macros including calories and I am not going over on any of them, so it may just be that my body takes longer to adapt to Keto and function at it’s best with fat-burning that other peoples’.

#16

Wow, that’s rough, I’m sure but good that you’re staying the course and being patient! I’m with you though…the guy friend of mine that got me all the info and the 7-day eating plan said I should expect on average 10 lobs in the first two weeks!!! Not even close:-( I get that guys drop weight faster and that every body is different, but again, I was still expecting more than 1.5 lobs after 11 days. Glad I found this forum/support group::slight_smile:

(Liz ) #17

It took me six weeks to become fat adapted, which is when your body stops burning glucose for energy and instead burns fat you eat and your bodyfat. Then I lost 5 pounds a month thereafter. Hang in there, it may be slow going, but you will feel amazing when it kicks in, whether or not you ever lose a ton of weight all at once.

A few months in absolutely all my body aches disappeared and now that I know that’s even a thing, I would have chosen it over fat loss in a heartbeat, I was in so much daily discomfort. But it’s delightful to have both! Keep calm and Keto on!

#18

Thanks for the info and the support! I have noticed already that my hair feels like silk and look shinier… I am doing bullet proof coffee every morning so maybe it’s the coconut oil but either way, it’s great :slight_smile: good to know the length of time it took you to become fat adapted. That sounds about in line with what I’ve been reading but I was under the impression that you could be losing weight before that actually kicks in full gear. Interestingly enough with regard to your aches and pains, I’ve had a knee injury that I’m not sure how I got, but the pain has gotten 10 times worse since being on this keto diet. I wasn’t making a connection, but then I read somewhere today that that could happen while you’re in the process of becoming fat adapted?

(You've tried everything else; why not try bacon?) #19

Be aware that the process can be different depending on your sex. Men tend to lose more quickly, whereas women take more time. Part of it has to do with all those hormones women have to deal with, and if things are out of whack, it can take some time to get back in balance.

Moreover, women who have chronically restricted their caloric intake over the years often find that when they finally start giving their bodies the energy they need, their bodies will add lean muscle mass. Women who are very scale-focused can have a real problem with this, since the added muscle can hide the fat loss that is going on. But usually they stop freaking out once they realize that their dress size is shrinking, even if their weight is not.

So keep your carbs low and your protein moderate, and eat fat to satiety. Your body will bless you, and you will soon reap the benefits.

(Allan L) #20

I put on weight my first month of the keto diet. Some of us are unlucky in that we don’t lose weight straight away. I stuck with this way of life eating and now month 8 I have lost a total of 75lbs.

The keto diet is about the long term benefits, not short term.