In my 4th week of Keto to lose weight and improve overall health. Starting weight = 184 lbs.
Did the IBIH 5 day Keto Soup diet for the first 5 days and lost an amazing 7lbs. I realize this was likely water weight. Week 2 nothing, week 3 gained 2 pounds and stayed the same week 4. I track my macros on Carb Manager and average 8-10g net carbs daily, Typically 75-80% fat, 3-5% carbs & 15-20% protein.
A typical day -
Breakfast = a cup of bone broth with MCT oil and Collagen, 2 hard boiled eggs, Lunch = chicken thigh with avocado and some mayo, Dinner = More of a snack, cheese, salami and some olives. I typically do not eat after 5:00 pm and do not eat breakfast until 5:00 am or 6:00 am. Calorie range is between 1200 - 1300.
What am I doing wrong? Should I be losing more? 5 lbs. in 4 weeks seems very slow compared to other postings I have read.
Slow going
Hi and welcome. Gee I cannot find any fault with what you have been eating. I dont know.
I have been stagnating for a while now too- but I sometimes indulge in keto sweets and I know thats probably why. What with staying at home and living from meal to meal it has gotten much more difficult. So I think basically you are really doing well and I cannot explain why you are not losing. Maybe you just have to keep calm and continue with the program. Or look and see if there are any hidden carbs in what you are eating. Some salamis contain sugar. Or could you actually be eating too little? What also helps is the IF. Like doing 18/6. They say while doing IF one shouldn’t eat too little or the body will slowdown its metabolism to “starvation mode” and weight loss becomes much harder.
Thank you. I have been monitoring my Ketones with urine strips and appear to be in ketosis. I never cheat, have not had “carbs or sugar” since I started. Frustrating! I am trying to stay positive and carry on. In my mind I am attributing the lack of weight loss to hormone imbalances that will hopefully level out. My body has always fought every diet I have ever tried. Hoping this one is different.
Are you actually hungry when you eat? That is the real determinant, not some calculator. If not, wait to eat only when hungry. In the beginning, undereating is usually not an issue, it takes quite a while for that issue to develop.
I am not a big eater so it is very possible that I am not eating enough. Although I am not hungry often either. Is 1200-1300 calories too little?
My ketones measure 40-80 mg on the urine strip. I feel Ike I am on the right track but it is not obvious on the scale. I took measurements today to see if there will be any changes there.
Not agreeing with that at all, I was NEVER hungry AND felt awesome when I was big into fasting and OMAD and would literally get ready for bed and realize I hadn’t eaten anything all day long. NEVER got hungry! Totally trashed my metabolism and lost a ton of muscle thanks to doing that for almost 2yrs. Just like people that are highjacked on sugar, our satiety signals don’t always work right. Keto or not.
I’m in the same place you are. Week 4 ends tomorrow. At the end of week 3 I loss zero pounds. This week looks like I gained about 2.
Im tracking my calories and macros averaging about 1200 calories and between 15-18 net carbs a day. Also plenty of good fats and not too much protein.
Discouraging but then I stumbled on this Reddit thread. Here
I’m not sure if it’s correct but it makes sense for me. To sum it up, the idea is that the body in week 3-4 is adjusting to being fat adaptive which results in a shift in water and glycogen. These shifts are masking fat loss. For example +1 lb water - 1 pound fat would show stall on the scale.
I checked my measurements and sure enough I’ve lost about a total of two inches all over. It was enough that I’m no longer discouraged and a good reminder to stay off the scale for a while.
It depends. I experienced the same thing for my first two years. I also lost 180 lbs. during that time. Now, as I have little fat left but still cannot see my Abs, things are different. I have to go into Maintenance for several weeks after.each 12 lbs. loss. This restores my metabolism and allows me to then cut fat again, but only if I wait to eat when hungry. The Op’s issue is certainly one of three things: Overeating, Undereating, or Metabolic Issues. Since it’s a beginner issue, my bet is on Overeating.
Since you are a beginner, you might give it more time.
I stalled a lot because I was eating too many keto desserts and wau too much cheese and fat.
I upped protein and lowered fat (and went carnivore) and lose steadily.
Thank you, this is encouraging.
I will stay the course and hope to be a Keto success story.
In my 7th week now and down only 11 lbs, 7 of which were in the first week. Lost another 2 (in 1 week) since my last post. My macros are really good I think. I average 1200-1300 calories a day, usually 70-75% fat, 20-25% protein and 5-10% carbs. My carbs are very low (less than 10g typically), typically just from cheese, vegetables or olives. I use Carb Manager and never cheat. Urine strips still have me in Ketosis. Not seeing any changes in the measurements either. I am trying to be positive and stay the course.
Hello Sophie - Checking in to see how you are doing.
My weight loss is still very low. Monday this week I was down a total of 15 lbs. in 10-11 weeks (7 lbs the 1st week). It is so slow. I am frustrated but not going to give up. I see little movement in measurements, a couple of inches mainly on my thighs.
Not sure how people have fat and pounds melting off of them so quickly. My macros are spot on everyday and I never cheat. Hope you are seeing better results.
Anyone that may have some advice, chime in please!!
@BrendaS
15 lbs in 10-11 weeks its great. I think when we read about people who lose 30 lbs in 1 month we get disillusioned. But most of those people carry far more weight than others. I have lost 7 kilos in 5 months and i am fine with that. I gained a bit during the self isolation as did lots of my nonketo friends. Sitting at home has a draw towards the fridge. But I dont know if it is good to be so comparing. Just do your thing. The main thing is thatthe scale is slowly moving downward, no? When it used to move up? This is not a spurt but a long term thing. As they say here- just KCKO. If you lost 15 lbs in 3 months then in one year you might have lost 60 lbs,. I would love that!
Thank you. I agree and I am pleased with the 15 lbs in total.
The frustration is that it is really 8 lbs in 10 weeks, but like you said it is moving downward.
Hi Brenda,
As others have said, your rate of loss is excellent. Try not to compare yourself to others 
You haven’t given any personal stats (age, weight, eating history) so I’ll just say that if you’re a menopausal woman, you’re doing absolutely fantastic! Our hormones really can mess us up…
Keep going! Even if it takes a year to get to the weight you want, you’ll get there in the end and you’re giving yourself a wonderful gift of health.
Thank you Mary. I plan on sticking with it.
It helps to hear words of encouragement from others with experience.
Thanks for checking in with me.
I’m doing well. Finished week 10 last Monday.
I think your rate is fantastic. Remember week 2 and 4 you stayed the same and week 3 you gained 2! I know it feels slow but That’s about 1.5 pounds a week!
Overall I’ve lost 30 but before you be hard on yourself my starting weight was 345! That almost twice where you started. I’ve been averaging about 2 to 2.5 pounds a week so I think you are doing even better than me! 
Also want to add that I think people are losing at a quicker rate for many reasons for example a younger male with more muscle mass. But I think some people may be dropping it too fast by not eating enough or the right combination of good foods. You can’t outsmart your body though.
Thanks for the reply. Glad to hear things are going well for you.
It is a little frustrating, but I hear you and the others and will try to see the positive. The weight is on the decline and I know my body always fights me on weight loss…