Question About Water Loss/Weight

(Shar) #1

Hi All! I’m pretty new to Keto. Started on 4/9/18. I have a quick question and was wondering if anyone could answer it. So, for weeks before I started I was reading about Keto, Intermittent Fasting, Egg Fasts, etc. When I decided to start I figured I’d start by doing an egg fast first. Figured, from all the stuff I read, that it would help me get into ketosis quicker. Well today is day 4 and this morning I already have a total weight loss of 8.9 lbs. However, the urine stick is showing that I only have trace/small amounts in my blood. Soooo, is it safe to say that I’m still just only losing water weight? I figure that’s the case. Also, how long, roughly, did it take you all to get into ketosis once you started? Thanks a million!!

(Chris W) #2

Couple things,

The pee sticks only show you excess acetoactate which is building block to BHB which is what the blood meters read. Your body is going to absorb most of the ketones for use as energy once you have depleted your various glucose stores. So showing excess levels takes some time. It took me around 2-3 weeks to really have the color change, but I also go sick in that time frame and a had a couple accidents. People also claim that hydration also effects the level, and as you are loosing water I would suspect that as well effects. The pee sticks are great indicator that you in fact making ketones, for a lot of people that is about the end of it.

You are already in ketosis per say most likely based on the your sticks are showing something. There are different levels, which can be measured with the blood meter if you choose but typically you are either in or out based on your carb intake and insulin reactions to it. If you are below 20g carb a day you will be in ketosis, so simply put you are in keto.

Yes you are loosing water weight that is very common, but your body is transition a lot of things will happen. Don’t get too concerned drink lots of water, consider moving your salt intake up in the next few days. The water loss will stop and then other things will start to happen as well, the next thing for me I noticed was inflammation, then mental clarity.

(Shar) #3

Thanks so much. Yeah, I know those sticks aren’t the best when measuring but figured I do it since that seems to be what many do.

As for water, I’ve been drinking about 1 to 1.5 gallons a day. On the first day I added 3/4 tsp of salt into my gallon jug but I noticed I seemed really bloated (my rings were tight, etc.) so I didn’t do that after day one. But I have also been using the Cronometer and it’s saying that I am getting between 2500 and 3500 mg which I thought should be enough (I know normal that’s high but from what I read those on keto should be in that range?)? Are you suggesting I up it even more that that for a few days? Right now I am getting most of my salt from the American cheese slices I’ve been putting on my scrambled eggs (and that’s pretty much all I’ve been eating the last few days is like 6 scrambled eggs cooked in 2 tbsp of butter, 2-5 slices of cheese in/on my eggs, that’s it, aside from water of course, and bulletproof coffee once a day).

I also suffer from Insulin Resistance (but not diabetic) so not sure how all this is gonna play out. Just hoping this diet/way of life finally works. Thanks again!

Also, I seem to be REALLY hungry today. Not the previous 3 but today…ugghhhhh!!! LOL

(Todd Allen) #4

On a pure fast fat loss of 0.5 to 1 lb per day is common. On an egg fast I’d expect somewhat less. Water loss will taper off or rebound after a few days. Over longer time spans, weeks to months, a scale can be a useful indicator of progress, although muscle mass can change significantly over those time frames too. If you want to evaluate your progress a better way is to use measures that better indicate body composition changes such as taking photos, a tape measure, skin fold calipers, dexa scans, etc.

(Shar) #5

Thanks! Yup, took pics and measurements on the first day and plan on doing it once a week. I also didn’t plan on weighing myself but for once a week too but today I got curious. LOL

Glad I’m doing at least the egg fast, and not the water one I’ve read about, 'cause, as I said above, today is day 4 and I’m starving. I wasn’t the previous days but for some reason today it’s been nuts! Also doing OMAD which is nothing new to me as I normally used to eat like that anyway. Never ate breakfast and once in a blue moon would eat lunch.

(Chris W) #6

Yeah I would not encourage you to fast yet, egg fast in my mind really is not a fast at all it just a different menu. I lost 10% of my body weight in the first two weeks, and never gained it back I was eating right to and past my macros save carbs.

Salt may take a little bit, esp if you had a high carb diet, but you will kind of feel it no need to dump tons right on.
IR may cause some issues, may not, the T2D’s seem to take longer adapt, I think that is because the liver is pushing out more glucose.

If you are hungry eat, you are not helping yourself by restricting at this point in time. Eat protein to macro and fat until full, but since you are new give yourself a few minutes to react while eating the process was slower for me.

(Shar) #7

Thanks. Yeah, I already told my husband earlier that since what I’m doing isn’t technically Keto, I may just go ahead and have something tonight for dinner that is more on plan with the Keto way of eating. I have lots of broccoli, spinach, romaine, avacados, brussels sprouts, bacon, sausage, shrimp, beef, chicken, fish, cheeses, etc. at home just waiting to be eaten. LOL

Should I go back to adding in the 3/4 tsp of salt to my water do you think, or nah?

(Chris W) #8

What you are doing is keto, fasting is not a direct part of keto, a well used tool, but not directly keto per say . Eating under 20g of carbs is more or less the really important rule.
I eat eggs every day for the most part.
If you have high BP or eat a lot really sugary high fat foods like donuts and what not like I did, you can ease into the salt, I am about 1-2 teaspoons a day and I 6 months in. It takes a little bit for your body to flush the salt out of the blood stream, I would say that won’t hurt.

(Shar) #9

Yeah, technically it is. I just worded it wrong.

And yes, I do have high BP and used to indulge more so on carb foods rather than sugary ones but ate that crap too, nonetheless.

Thanks again for the advice!

(Jay AM) #10

Is all you’re eating in a day just that bit of eggs and cheese? If so, you’re not fasting, you’re starving. If you’re eating that multiple times a day, you’re fine although, there’s no reason to. Just eat keto. We see a lot of post from newbies who try various things to just rush into keto and weight loss. Keto isn’t a short term diet or a starvation diet. It’s a complete metabolic shift and, your body is going to do what it wants in its own time as long as you provide the right food.

Keto strips for testing urine only test what ketones you are losing in urine. You could eat a donut and it would be the darkest color on the strip because your body dumped ketones. Or, you could eat a donut and it would be the lightest color because you don’t have excess ketones to dump. If you are going to use these to measure anything, your goal is the lightest color when you are strict keto at 20g of net carbs or less. That shows you are probably efficiently using ketones. But, at this stage, your water consumption is likely why it’s light. Is there a reason you’re drinking so much water?

I do not recommend fasting to people who are new to keto. If you haven’t been keto for 6-8 weeks, focus on getting into ketosis and staying there comfortably until you are fat adapted before trying a planned fast.

There are two phases to ketosis and a ketogenic lifestyle.

Nutritional ketosis is phase one. Your body begins to produce and uptake some ketones while dumping the rest. It will still search for glucose to use as fuel. In this phase it’s not an efficient process. It has to work actively to get rid of stored glycogen, clean up excess blood sugar, and turn on the ability to use ketones.

Fat adaptation is phase two. Your body is efficiently producing ketones from intake and stored body fat and is also using them efficiently for energy. It takes around 6-8 weeks of strict keto to achieve for many but not all.

The basic “rules” I go by and many others can agree with especially for beginners are:

*20g net carbs max (you might tolerate more but, starting out, 20g net carbs or less will get you into ketosis.)

*Moderate protein (1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)

*Fat to satiety (add fat to every meal and, if you are hungry, eat more fat. Don’t be afraid of fat. It is energy.)

*Do not restrict calories

*Drink plenty of water

*Get plenty of sodium and other electrolytes

(Chris W) #11

One other big thing forgot to mention, is keep an eye on your BP esp if you are meds, mine tanked really quickly.

I love J_A-M 's rules,pretty much what I believe as well.
If you stick with this you will feel amazing very soon, maybe even days.

Also if you are not I would use coconut oil to help build your ketones.

(Shar) #12

Yes, that is all I’m eating in one day.

Interesting about the sticks. I assumed it should be darker. Thanks for that correction/info.

I drink that much because that’s what was recommended to me due to how much I currently weigh.

And yup, already planned on sticking to those amounts of carbs, fats, etc.

You guys are right, there really is no reason to do this fast. But, I would still like to stick with the one meal a day mostly because that is already what I’m used to and have been for years. But of course if I’m going through the day and feel hungry I will just go for some fats rather than protein in order to feel satisfied.

(Shar) #13

I do use coconut oil. Well, haven’t yet since doing Keto but did in my everyday life otherwise before starting.

(Jay AM) #14

There isn’t a problem doing one meal a day if you’re already used to it. I’m telling you to eat more in that one meal time. Right now without the BPC (bulletproof coffee) You’re at about 880-1192 calories a day. If you are hungry, this is an indication that you aren’t eating enough currently. Don’t be afraid to eat more is my point. Add more butter to the eggs for example as an easy way to up fat intake and calories.

As far as the water thing, meh. Drink to thirst. We have no good science indicating that you should drink some x amount of water versus body weight. But, drinking that much water will dilute your electrolytes and you’ll need to pay attention to those soon when headaches and cramps happen.[quote=“HereWeGoAgain, post:18, topic:37573”]
I have some packaged shredded cheddar at home but was told that has some flour/starch in it which helps it from sticking to itself.
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They usually use cellulose. Just check the carbs and shredded cheese should be fine.

(Shar) #15

Great advice! You’re right! Thanks so much. Not sure if you saw me mention it above or not but I do have 1 cup of the BPC a day too.

The first 3 days I was fine. Today has been the only day I’ve been hungry, surprisingly. And to think I had extra eggs last night too.

(gayle) #16

Congratz Shar on your good start! I have been doing this for about 9 months. I do not take MCT oil or other special testing other than the Keto-Stix. I have come to my own personal conclusion that as long as the stick has changed color, then there is some form of Ketosis. I’M IN! It is when I go over on my carbs, and for me it usually means not enough fiber, that is when I don’t have a change in the Stix. If you track carbs- fiber and keep your carbs low, and don’t go overboard on your protien and fats, Keto-Lifestyle really is that easy. Check the carbs on that ‘American’ Cheese. You may find that aged cheddar has a tad more salt, less carbs and a better fat ratio for your numbers. That is just my personal preference. I have eliminated all processed foods. I did 3 months without dairy to help reduce inflamation. It really worked. Where to find ideas for fat without dairy? I searched Keto vegitarian or vegan blogs. This has helped with my mild lactose intollerance, headaches and muscle aches. So much inflamation can come (in my case) from dairy. I’ve never heard of an egg fast. But if I did do it, it would be free-range, non-gmoCorn fed, or local organic farmed eggs.
For me I am making sure even the bacon is uncured,nitrate, and msg free.
~ Keep up the good work.

(Shar) #17

As a side note, if I ONLY drank to thirst I definitely wouldn’t be drinking enough. You’re talking to someone who sits there all day and night on one diet coke. LOL I just never was a thirsty person. My husband comes home from work and is like, is that still the same drink from earlier? Yup. LOL He’s always saying how he doesn’t know how I do it. Not sure either but that’s just the way I am. HAHA

(Shar) #18

Thanks again! I really appreciate it.

I am definitely one who needs to stay clear of high carbs. That’s definitely my trigger. I may also have to start buying blocks of cheddar cheese. I have some packaged shredded cheddar at home but was told that has some flour/starch in it which helps it from sticking to itself. Ooopps, forgot all about that until now and just bought several bags too.

(Jay AM) #19

They use cellulose and, shredded cheese is fine. Just double check the carbs. I usually use shredded cheese as it’s easy to store.

(Shar) #20

Awesome!!! TY!