No loss in 2 weeks

(Angelique Jury) #1

Hello everyone. I’ve spoke to a few of you who’ve given me some great advice. But im feeling rather desperate. It’s been 2 weeks of keto and i hvnt dropped more than 0.5kg and no inches at all.
Any recommendations please.

(Dan Dan) #2

Do you keep your carbs under or at 20g and moderate protein and high fat until satiety :thinking:

What causes a stall :thinking:

  1. Not enough Fat - 60% to 80% Fat - more Fat will accelerate Fat Adaptation

  2. Too much Insulin
    A) - Keep Carbs (Net) at or under 20g
    B) - Too many meals (snaks count) keep to a maximum of 3 meals
    C) - Eating window too large it should be 8Hrs. maximum the smaller the better

  3. Calorie restriction causes the body to go into starvation mode
    A) Ladies should eat at least 1500Kcals to 2000kcals Macros 5 / 22 / 73
    B) Men should eat at least 2000Kcals to 2500kcals Macros 5 / 25 / 70

  4. Lean Protein - Keto is ‘Moderate Protein’. Lean meat is high in Protein and low in fat. ‘Fatty Meat is Moderate in Protein and Moderate to High in Fat’ and preferable.

  5. Water Weight
    A) The body retains lots of water on a SAD diet- On a Ketogenic WOE the first weight loss is most likely water weight.
    B) Keep water at two liters a day until Fat Adapted.

  6. Some within 40 Lbs or less of their Ideal Weight/BMI tend to struggle with results. Have patience you will see results.

kCKO (Keep Calm Keto On)

(Angelique Jury) #3

Hello @Dan_Dan. Thank you for responding :smiley: I’ve answered according to ur questions.

  1. I def feel like I’m eating enough fat. Keeping it 70_75% ill insert a screenshot to show u yesterday… that’s a good judge

  2. I’m having 3 meals most days… maybe a handful of nuts or some small snack at night with coffee.
    I don’t hv an eating window… being a teacher makes that difficult as my eating breaks are kind of dictated by break time.

  3. Calories still scaring me :see_no_evil::sweat_smile:

  4. I’ve been eating meat like mince and patties. But i do eat a lot of tuna and chicken.

  5. Water weight very likely at this time for me. But surely cm loss can still take place?

  6. I’m pretty sure i need to lose enough not to be in that category. I’m 156cm and 98kg… so definitely not close to my goal.

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(Liz ) #4

Hang in there, Keto takes time. Especially for women. If you ever calorie restricted in your life, your body will be using the new real foods you are eating to repair and heal you first before it thinks about letting go of fats.

Patience was the most difficult for me at the beginning, but knowing I was healing my hormones, and it just takes time, really helped.

If you can avoid snacking at all it will speed things up as every time you eat you secrete insulin & if you have insulin in your blood stream you literally cannot burn fat.

(Allie) #5

That’s a lot of protein too. You may do better to drop protein by around 20g and increase fat, especially when you’re so early in the process. It will take time though, so try to be patient, but I really think that protein could be an issue…

(Dan Dan) #6

Everybody has a eating window it“s when you first eat a meal/snack/coffee with cream to your last :thinking:

You do realize you don’t have to eat 3 meals you can eat two or even one :thinking:

your macros are fine and calories are ok if your not active and don’t exercise.

If you feel you can’t change your eating window just give it time.

(Angelique Jury) #7

This is interesting as I was restricting myself to max 1300 calories for about 2 months end of 2017. BUT was still told that that was too much :see_no_evil::see_no_evil:

(Angelique Jury) #8

@Dan_Dan yes i get that. Lol. I usually only eat breakfast between 10 and 11 anyways. And my lat meal is usually latest 7pm

(Allie) #9

Calorie restriction is never the answer. If you want to heal your body, you have to give it the nourishment it needs.

(Liz ) #10

Yeah the calories thing is a weird one to get your mind around. I was eating about 1400 calories the first 6 months (I’m 5’8”) just because I wasn’t hungry enough to eat more & my body could easily access the energy it needed from fat on my body. I lost 40 of the 60 or 70 pounds I’m aiming to lose.

Then my hunger increased I guess because my insulin is too high for my body to access the rest of my body fat, and I started eating up to 1800 calories a day, same macros. My weight did NOT go up. It did not go down either but my body composition changed and my clothes fit differently (better). I’ve been bouncing around the same weight since Nov 1st.

Now I’m using extended fasting and TIME to try pushing my basal insulin levels lower.

Obesity is not a calories issue, per se, it’s a hormonal imbalance. The fewer calories you take in, the more efficient your body gets. It’s a game you cannot win.

Focus most of your energy on keeping your insulin levels down by eating those low carbs & eating less frequently & let your body heal up.

(Angelique Jury) #11

Really is quite a story to get ones head around… ur right @LizinLowell
Thank you for the advice though. So u reckon my macros etc are ok?

#12

You can always try adjusting your macros just make sure you aren’t changing them too often because it can time to see the changes. If you still haven’t lost anything in a couple of weeks make a change. I was eating 1200 calories when I first began and lost weight right at the beginning and after about a month the weight loss stopped and I was being very strict so I couldn’t figure it out. I decided to try upping my calories by 100 calories per day to 1300. I figured that small of a change couldn’t result in too much weight gain and go figure I started losing again…

(Liz ) #13

Everyone is unique so it’s hard to know. Try dropping your protein slightly & if you are hungry, add more fats. Don’t eat between meals. Good luck!

(You've tried everything else; why not try bacon?) #14

Don’t count calories. As long as your protein is around a gram a day per kilo of lean body mass and your carbohydrate is under 20 grams a day, then if you eat fat at each meal until you stop being hungry (satiety), your body will tell you when you’ve given it enough calories. It may be a little or it may be a lot, but when the body gets enough calories coming in, it stops hoarding fat, increases your basic metabolic rate, and starts using the fuel you eat and the fuel from your fat store to do good things. But you don’t need to worry about how many calories, because your body will tell you.

I still remember the first day this happened to me. I was in the middle of a meal, there was still food on my plate, and suddenly, I just didn’t want anymore. That never used to happen to me, because up till then I was on the “see food” diet, lol!

(Zoe ) #15

Hi Angelique, I would agree with what @LizinLowell has said about how it can take time and your hormones are healing.

This episode discusses how for women the weight loss can be slow.


The podcast refers to some talks by a bariatric surgeon who uses LCHF/Keto as the first line of attack, with some patients not even needed the surgery because of the results. But he also discusses how women lose slow at first and their hormone systems correct on keto.

http://livinlavidalowcarb.com/blog/tag/robert-cywes

I listened to both of the podcasts and plan to listen again.

You may wish to consider @PaulL thoughts on not counting calories. You could simply track total carbs and aim for enough protein for your needs (of lean body mass around 1.3-1.5 grams per kg.) and then eat fat to satiety. That means you then eat fat til you are full. Also you are just adjusting to keto so more fat might help. I have found and you most likely will that at some point you will not want to eat more of your meal or want to skip a meal because you are not hungry.

The other think I noticed is that you are a teacher. I am too and I know it can be stressful. That can be a factor especially if you are not sleeping well. I don’t know if these are issues for you but if you can reduce your stress, (meditation, walking, reducing extra activities you don’t really want to do etc) and aim for an earlier bed time that might help.

Also it is early days. Good luck!

(Angelique Jury) #16

Thank you @ZoZo. I will have a listen to the podcasts. I also wanted to ask…(sorry more questions)… is IF or a feeding window necessary? In my mind i want to attempt it. But my time schedule based on work etc kinda give me limited choices.
Also… would 20-30 min walk daily speed up my loss at all?

(Zoe ) #17

No problem with more questions… IF and a feeding window are not necessary especially when you are just starting. The focus at the moment is your body adjusting to being a primarily fat burner not a glucose/sugar burner. Your body typically has adjustment to make at the levels of your cells and the energy they use and this can take time. If you are eating fat to satiety you might find that you might wake up one day and not feel hungry, that is probably the time to start IF. See this persons experience.


No need to rush trying it. You said with work you have limited eating opportunities. If you really want to try early. You could start on a weekend if you have more flexibility then. Maybe just see if you can push out the first time you eat by an hour or two and build yourself up.
With the walk, it could help. It may also reduce stress and use up some energy in your system.

(cheryl) #18

hi! Yup. that was my experience. I think just hanging in there and being patient helped! Try reducing your eating to an 8 hour window! That worked for me.

I had a woosh over the weekend. Down 3.5 lbs! woo! just keep calm and keto on!!! so Works!!!

(Angelique Jury) #19

Thank you ladies. I’m def going to see if the eating window helps me :grin:
Let’s cross fingers :crossed_fingers::crossed_fingers:

(Bunny) #20

Don’t ever give up, here is why:

Thought I would share a rather peculiar anomaly (I think is very common and different in everybody) I am currently experiencing (always experimenting) and that is with water weight when switching from keto to eating sugar and carbs, that is why I do not depend on the scale readings so much and use it as a tool only. When I switch back to Ketogenic dietary habits 10-to-20 pounds (on average) disappears! I am absolutely stunned by this!

I am seeing\observing 10-to-20 pound fluctuations! (YES that’s right!) but my waist still looks and measures the same (despite - or + scale measurements) even though the very accurate physicians scale is giving me these crazy +10- to +20- pound fluctuating increments in readings, only thing I did was drink more water (eating carbs and sugars makes you thirsty) and factor in my activity level in physical exertion with a cross trainer machine, lifting weights and jog with ankle weights almost every day doing one of or all of these physical activities!

Found this explanation more interesting than any other on the web:

What is glycogen, is it a carbohydrate and how to lose water weight

“…Will all the fat burned during ketosis return with a vengeance?..”

”…One of the most persistent warnings low-carb naysayers have regarding losing weight in a ketogenic state is that “you’ll just gain it all back once you go off the diet“. …”

”…The horror!..”

”…Also, completely untrue. The “water weight” resulting from glycogen stores will return almost immediately as soon as you switch back to ingesting more than 100g/carbs a day — that’s just the nature of glycogen storage. Any weight gain beyond that is as a result of caloric surplus, not anything having to do with coming off ketosis. …” https://8fit.com/nutrition/glycogen-gluconeogenesis-and-water-weight/