New to Keto Few Questions About Weight Loss?

newbies
(Nomar Maysonet) #1

I just started keto on the 15th of January with for the most part, decent results.

Height: 5’9"
Weight Started 01/15: 156 lbs
Current Weight: 144.4 lbs

The first few days of starting keto, I noticed I lost about 5 lbs, had no energy 2nd and 3rd day but I was already aware this would happen. I came from consuming A LOT of carbs and easily well over 2K in kcal per day. Since I’ve started keto I’ve been at around 1200-1500 kcal per day, less than 15g (usually around 8-10g) of carbs with 75% coming from fat and the rest coming from protein (20-25%). At this I would be too busy and only eat about 800-900 kcal, this only happened twice.

What I started noticing after I lost my “water” weight is that every day I would lose between 0.4-0.6 lbs when i’d weight myself in the morning. This was consistent for almost two weeks of Keto, on the 10th day I weighed 145.4, 11th day It was 145.0, 12th day it was 144.6 and then on the 13th I was 144.0, today, I check today and I’m back up a bit to 144.4. The night before I went bowling for about 2 hours with some friends and due to my nature of no exercise, my legs and thighs are sore.

I’m wondering a few things:

Is it normal for me to lose weight equivalent to 0.4 - 0.6 on a consistent basis?
What would cause me to gain weight such as what happened on the 14th day. I was assuming because I went bowling I guess my muscle gained?
What is a normal and consistent weight loss? I was assuming 1-1.5 lbs per week but If I’m losing close to half a pound per day, it would be around 3.5 lbs per week.

Any feedback is very appreciated.

(Cece Blackstock) #2

Congratulations on starting keto! I can tell you from experience that weight loss is not linear, and that also, in my experience, when my muscles are sore from exercise, I’m usually heavier. I’m pretty sure it’s because your body is repairing the damage to the muscle fibers. Just keep calm and keto on! (Which I think is the best advice ever given!)

(Nomar Maysonet) #3

Thank you, your feedback is appreciated. I love having the energy I have and more-so I have no cravings for any processed food nor carbohydrates. My appetite is smaller so I eat less without wanting to eat more which is awesome!

(Ken) #4

Congratulations. What you’re experiencing is fairly normal. Losing weight rapidly at first, when going through initial adaptation can be due to several things. The important thing to remember it that your body initially is geared for lipogenesis, and it really doesn’t want to leave that state, so the adaptive process can take a few weeks, or even more.

Your initial drop was liver glycogen. After that, other things come into play. Since you are eating fewer calories and burning fat, it’s possible empty fat cells were temporarily filled with water, your body holding onto the structures before actually deciding to eliminate them. That’s why it took a little longer to get rid of them. It’s also possible you had some residual muscular glycogen as well. Now, it appears things have “cleared out” and you’re now in fairly sustained lipolysis. Now, it’s reasonable to expect the 1-2 lbs. of fat loss per week, but your weight will fluctuate due to salt intake. It’s important now to measure yourself and take pictures so you are better able to track progress.

(Trish) #5

I always show a gain on the scale the day after I work out. Muscles apparently hang onto water as part of the repair process.

(Ken) #6

Working out makes you thirsty. No big surprise. You simply can’t fluctuate fat like you can water.