Not losing weight, am I on keto anyway?

(Bella) #1

Hi,

After a week of keto, I did not lose any pound. Does it mean I am not on ketosis ?

(Full Metal KETO AF) #2

Are you keeping carbs at <20 per day? How did you go about starting, did you have some guidelines to follow. If you list some data people will help you sort this out. Age, sex, weight, height, major health issues, what you’re eating on an average day. Are you trying to follow a macros plan or doing lazy keto which is fine for now.

Basically eat <20 grams of carbs daily
Eat keto friendly protein pretty much freely for now and get plenty of fats in your daily diet. Avocado, cheese, nuts, fatty cuts of meat, bacon, eggs, olives, heavy cream, butter, coconut oil, EVOO, use the bacon grease for cooking. Eat until you’re satisfied, don’t be hungry now. Here’s a guide about the best veggies which you want the majority of your 20 to be from.

(Bella) #3

Yes I use an Keto app, not over 20g carbs a day. I workout everyday, so maybe it’s muscle ?
I eat 75% fat and like 20% protein.
I haven’ t tested my ketones

(Bella) #4

By the way, I eat maybe 200 calories more than what it indicates for me on the app. Is it that ?

(Full Metal KETO AF) #5

Calorie counting is not necessary for now. It’s important for your body not to think it’s going to starve so if you’re hungry, eat until you’re not. How much do you feel you need to loose. Are you measuring your body without weighing, clothes fit better because of inches lost? It doesn’t always show up as weight loss instantly. And 1 week is just getting started, give it some time and stick with it. You’re body needs time to change. Heavy people loose weight much quicker than people with just a bit to loose. Initially it’s just water weight lost, fat takes much longer to go away. It happens when your body has learned to burn fat efficiently. Your main focus for now is keeping carbs under 20 grams per day. Eat enough fats and protein to be satisfied and not hungry.

(Bella) #6

Actually I do not really want to lose weight, I am already skinny. I started keto to better my mental health. But I see everywhere that everyone is losing with this diet, which I am not. But you must be right, it means I do not have much to lose at all.

(Full Metal KETO AF) #7

And don’t work out hard for now, walking is enough. Let your body rest without the stress of hard exercise for a few weeks then resume it. The cortisol that exercise produces can get in your way right now.

(Bella) #8

How is it possible ?

(Full Metal KETO AF) #9

Then adequate fats are very important for you to keep your weight stable. And protein on the moderate side of things. If you like veggies you can eat pretty freely from the link I gave you. There’s more than 21, most leafy greens are :call_me_hand:t4: Some not listed like Bok Choy and various greens like mustard, beet, collards.

(Full Metal KETO AF) #10

Exercise puts a stress on your body while you’re trying to make major metabolic and hormonal response changes. It will happen faster and easier if you’re not putting your body under stress. :cowboy_hat_face:

(Bella) #11

Oh okay ! Thank you sooo much for your help ! :slight_smile:

(Full Metal KETO AF) #12

Best of luck on your journey, lots of really informative threads to read here. :cowboy_hat_face::bacon::bacon:

#13

Forget about ratios and percentages. Keto is a simple concept – Minimal carbs, adequate protein, fat as needed (for satiety). Calories still count, and you can gain weight while in ketosis.

You want to keep carbs low, because that’s what keeps you in ketosis. The 20 grams of net carbs is a lowest common denominator where ketosis is almost certain, but many can go higher. But, in general, the lower the better.

You need to make sure you get enough protein, because your body needs them. It will vary depending on your lean body mass and activity level. Make sure you get enough. More is better than less, and it’s hard to get too much. When I do the online calculators, the only thing I take away is the grams of protein I may need.

After that, it’s fat and calories. If you’re trying to lose weight, you’d want less fat. But if you’re hungry, you need to eat more fat. Maybe a little protein. But as few additional carbs as possible. Early on, it’s OK to go above a calorie goal. Later on, for most people, getting into ketosis provides a natural appetite suppressant, because they are using stored body fat instead of needing to consume fat. But you may not see much of that if you’re already skinny. Just let hunger be your guide: “Eat when hungry. Stop when full. Mostly meat.”

(mole person) #14

No. You can be on keto and not lose weight. There are lots of people here who do keto who aren’t trying to lose weight. In fact, at my current body size it’s impossible for me to lose weight using keto alone. I have to add in several other restrictions on both what I eat and when I eat if I want to drop a few pounds.