Newbie to Keto / Intro

#1

Hi all ! I’m excited to be here. I just started Keto just over a week ago. I’m loving my results so far ! I’ve gotten a touch of the keto flu but I warded it off fairly quickly ! I’ve lost 12 pounds in just a week ( I’m sure it’s mostly water weight ) my CW is 221 my SW was 233 and my GW is 190. My diet is at 70% fat 25% protein and 5% carbs (rough estimates , I use a recipe book and meal prep for the weak).

So I have a couple of questions here. And don’t beat me up because I’m a newbie! So the first week I’ve like 12 pounds. Losing weight each day. I started working out with weights and immediately noticed the weight loss stopped abruptly. I’ve even gone up a pound ! Should I not be working out until I hit my goal weight because of the water retention ? If it’s ok to do that then should I be focusing on cardio or weight lifting? Should I wait until I become fat adapted ? How do I know when I am fat adapted? Should I use Targeted keto when working out ? Any feed back to these questions would be so much appreciated. Happy to be here in part of the Keto community ! KCKO!

(Katie the Quiche Scoffing Stick Ninja ) #2

Yes, you would have retained water from working out, that is normal.
I started my journey and have lost 26lbs so far, I am only just starting to work out with less than 8kg to lose.
Working out will be much harder until you are fat adapted, yes. It can take upwards of 6-8 weeks for adaption to occur for a person who is not too metabolically damaged.
You will know when you are adapted when your appetite decreases, you may find you have more energy and improved moods.
I wouldn’t use targeted Keto but that is just me.
You can work out now but in my opinion it’s better to lose the weight first, but that’s just me.
I would stick to heavy lifting.
Cardio is difficult in the beginning when your energy source is so confused.

#3

Ok thank you for the info I appreciate it :slight_smile: