Over 10 weeks on Keto and no results

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(Veera) #1

Hi!
I have been reading this forum a lot and trying out different tips and tricks people are sharing. So thank you for interesting topics!

My problem is that I have been on keto diet for +10 weeks, but there’s not much results at all.
I am 32 years old female, my starting weight was 66.3 kg (Height 159 cm) and at lowest point it was at 64.2kg, my weight is going up and down all the time, today it was 65.3kg. My goal is to weight around 58kg. I weight myself at 8:00 am three times a week after toilet.
Measurements have not changed much either, since when I started my waist was 74cm and now it’s 72,5cm. I do weight everything I eat and put it to fitnesspal. Because nothing’s happening I started to eat inside 8 hour eating window(11am-19pm), have been eating like this the past 3 weeks (usually IF 5 days a week and 2 days normal eating window). Yesterday my macros were; carbs 13g / Protein 74g / Fats 119g and it’s pretty much the same everyday. My meals are usually the same: Lunch: One carb slice of bread that I make myself, with organic butter, emmental cheese, boiled egg and parma ham // Snack: Bulletproof tea // Dinner: Salad with avocado, green pepper and cucumber and a meat patty with mayo. Sometimes extra beef jerky if I feel like “hungry”. My calories are 200-500 kcal deficit daily. And I drink 2-3 litres of water daily.

I do pretty much sports, and that’s why I haven’t been too worried about the scale (2x gym, 2x snowboarding and 1-2x jogging/walking + 3x yin yoga / in a week). I have been checking ketones with ketostix and it’s been red all the time, but now past week it barely changes colour.

Is there anyone who would have some tips what to do next? I feel super good and even after 7 hours of snowboarding I feel great, there’s no problems with energy levels. I have still fat on my ass and tights, so there is still fat to be lost… I really enjoy keto but I would also love to get some results and have decided to continue similar diet after I am in my goal “weight”. :):blush:

(Rafe) #2

I know women can have different inital responses to the keto diet. In the Femail episode of 2ketodudes podcast they discuss how some women need time for hormonal changes, then the weight comes off. I think the podcast is in the 30s or 40s from late 2016 (not positive but it was earlier on).

(matt ) #3

Do you know your BG and insulin levels?

Are you seeing any other changes in your body besides weight? Those changes often come first and weight loss can follow.

(Tessy M.) #4

That’s likely to happen when you start producing the right amount of ketones for your needs, and your exercise uses them to fuel you (the longer you are in keto and become more efficient). You will not have excess exiting your body through the urine.

(Veera) #5

Thanks for the tip, will listen this straight away! I have read somewhere that women might lose weight slower, so this is pretty interesting.

(Veera) #6

Hi Matt, no I haven’t ever checked BG or insulin. There’s no major changes on my measurements, waist 74cm to 72,5 and hips 106cm to 103cm…

(Emma Cohn) #7

It sounds like you are doing everything right. Don’t get discouraged. I started around the same weight you are and my progress has been very gradual. I’ve been keto for 8 months and have lost about 20 lbs. But day to day my weight fluctuates by about 3 lbs, my lowest weight being at the beginning of my cycle and the highest being the last day of my cycle. Those weights are decreasing little by little. Overall my energy and mood have improved, I know I am gaining muscle because the weights I lift are increasing, so I suspect there’s some amount of body recomposition if I’m still losing weight.
All that is to say that when you have less weight to lose your body hangs on to extra fat longer. Especially for women.
10 weeks isn’t a very long time. You are probably just now fat adapted. Hang in there.
As for the keto stix. Now that you are fat adapted your body isn’t dumping as many extra ketones into your urine. Also the strips only detect acetoacetate, i think. So as your body shifts to producing more of the other ketone bodies (betahydroxybutyrate and acetone) the strips become useless. You are probably in ketosis, but the strips won’t show you that.

You say you feel super good and energetic. Keep chasing that feeling and the weight loss results will come in their own time. You’re doing an awesome job already.

(Veera) #8

This sounds promising! :slight_smile:

(Veera) #9

Hi Emma,
Thank you for your input. You have done a great job!
And thank you for sharing your story, really inspiring especially since you’ve been in the same size.
I’m sure it’s like that with ketostix issue, since I haven’t changed my diet…

#10

Congratulations!

Your body has become fat adapted, depending upon your fat % it might be harder now to drop weight of the fat is not readily available.

I’ve found that I can reduce my calorie intake as my body becomes more efficient with consumption of body fat until my body is approaching an ideal weight. Then the fat % is not available and I need to increase my fat consumption to keep up with my energy needs.

(Veera) #11

Thank you! Sounds like I should celebrate this somehow :grin:
Is it ok to reduce my calorie intake even if I am exercising? I am worried that I will lose my muscle if I eat very little…

#12

I would not be too concerned with a loss of muscle mass. From what I have learned, your body needs 40~50g of carb/protein a day to generate glucose for the 25% of fuel required for the brain, the other 75% coming from fat / ketones.

Other statements indicate that the body muscle groups might plateau in regards to consuming ketones to fuel the muscles after three weeks - which might be a good milestone to consume a meal of carbs to reset the entire cycle.

All, is a matter of how your body reacts to meet it’s needs.

This pdf is filled with good thought.

McDonald1996.pdf (104.0 KB)