Hi everyone!
First and foremost I wanted to thank everyone for their contributions to the forums here. As a newcomer to keto I have found the information and anecdotal accounts extremely valuable getting started.
I am really enjoying keto so far and I am pleased with my progress. That being said, I was hoping a few people with more keto background and experience could provide recommendations or constructive criticism based on my current progress and goals.
Here is my basic info:
Male, 39yo, 6â2, 225lbs (current)
5 weeks on keto
Utilizing Carb Manager for tracking
Goals- weight loss, general fitness, muscle gain, and possible conversion to keto as a continuing lifestyle.
Initially (5 weeks ago)
Macros: under 20g net carbs, 157g fat, 158g protein, appx 2100 cals
I experienced keto flu symptoms, lost a lot of stomach bloat, and lost inches. I did not take an initial weight reading the first week because I had read I would drop a lot of water weight (and I didnt want to get discouraged when weight loss slowed after the initial drop).
Week 2 (4 weeks ago)
Macros: under 20g net carbs, 157g fat, 158g protein, appx 2100 cals
Keto flu symptoms began to subside. I took an initial weight reading of 231.6lbs.
Week 3 (3 weeks ago)
Macros: under 20 total carbs, 140g fat, 117g protein, appx 1800 cals
Minimal change in weight (<1lb). I switched from tracking net carbs to tracking total carbs (based on readings from this forum). I noticed diminished appetite and reset my macros to match my point of satiety. I also noticed increased âsteadyâ energy (no crashes in energy post meals etc).
Week 4 (2 weeks ago)
Macros: under 20 total carbs, 140g fat, 117g protein, appx 1800 cals
Weight down to 227 (3lb change). Also noted loss of inches (unmeasured/clothing based). Continued energy increase noted.
Week 5 (1 week ago)
Macros: under 20 total carbs, 140g fat, 117g protein, appx 1800 cals
Weight down to 224-226 (2-3lb change). Started weight training 45min 3-4 times weekly and no âbonkâ so far (30 seconds between supersets so fairly good intensity).
I initially planned to utilize keto for a finite period in order to get back down to a more desireable âstarterâ weight, but Im really enjoying the way I feel on keto. At this point I am strongly considering remaining on keto as a lifestyle.
Any advice or recommendations are welcome.