Weight loss on keto for beginners?

(Raquel ) #1

So I have been doing keto about 4 weeks. The first week I lost 7 pounds (water weight) the following I lost 2 and this previous week I only lost 1. I’ve heard once you’re fat adapted you start to lose weight a lot faster. That the fat begins to drop like crazy. Is this true for those of you who have done keto long term to lose weight? And about how long does it take to become fat adapted?

(Ken) #2

One to two pounds per week is totally normal. It’s not some Crash Diet. It will go faster if you only eat when you are hungry.

(Justin ) #3

I have been about 4 weeks as well. I am down about 15 lbs with a trip to Vegas where I cheated. I have implemented Intermittent Fasting as well and I bet that has helped me get into Ketosis faster. In morning I do Apple Cider Vinegar and a black coffee then nothing until dinner usually. I have done a few 42 hour fast and drink himalayan salt water to keep my salt up. Have you done intermittent fasting?

(Raquel ) #4

Yes I have but I haven’t been consistent with it. I’ve done 16:8 IF so far. I’ve wondered if I should so it longer. Does it benefit you when you fast that long especially the 42 hrs?

(Justin ) #5

I have consistently done the warrior fast which is 20:4 and the odd day when I felt good and wasnt hungry i went longer. I use the Lifeomic fasting app its pretty cool to keep track of your fasts. 42 is probably not necessary but warrior seems to work for me. Just make sure you keep up your salt intake. I am a guy as well and cut our beer which i think has been a big thing.

(Cindy) #6

Well, if you really want to lose quickly, just fast all the time. I’m not really serious about that, but if you’re looking at keto as just a way to lose weight quickly, you’re probably going to be disappointed. The only people, usually, who experience the weight just “melting” off are people who are extremely overweight at the start, young men, people who only recently gained the weight due to some life change, etc.

For people who have struggled to lose weight all their adult lives, it doesn’t just “magically” melt off. It takes time and consistency. The good news, though, is that keto is a way of life that is sustainable and easier to do than CICO or some other “diet.”

(Justin ) #7

Also I have read average is 6 weeks for ones body to adapt before seeing real changes.

#8

Most daily weight fluctuation is going to be a simple change in water retention and digestive tract contents. True weight loss comes through caloric restriction and takes time. A realistic expectation would be a few pounds per week, depending on the caloric deficit, but it won’t come off in a linear fashion.

For me, a big advantage of keto is that the caloric deficit is easier. I’m no longer ravenously hungry all the time, like I was before keto. I’m trying to shed nearly five decades of bad eating habits. I need to learn that food is primarily just fuel.

My mantra – “Eat when hungry. Stop when full. Mostly meat.”

(Carl Keller) #9

Hi Sarah.

Under the right conditions, this can be true but something as simple as stress can undo our best efforts. It’s probably best to remember that we didn’t get overweight in a few months. The process took us years or even decades.

If you are eating lots of single item, whole foods and keeping your carbs low, there are many good things happening to you that you can’t measure on a scale. Focus on your improved quality of health and life. Your body will give up fat when it’s ready to, at a pace it is comfortable with. In the meanwhile, take comfort in the knowledge that you are healing.

(Benny) #10

I’ve been doing strict Keto for 2 weeks…and gained 6lbs. I’ve not once went above 20 carbs and have 2000 calories per day from a whole lot of fat and about 20% protein. It’s frustrating as hell but I guess we are all different.

(Scott) #11

Two weeks is a drop in the bucket. Attempt to keep carbs low <20g or less and just let things settle for a few weeks. I would say after six weeks of adhering to keto you can start tweaking things a bit but not a lot. I ended a three week stall by changing the amount of fat in my breakfast by very little. I still don’t count or log but I am very aware of what I eat and can make small adjustments if needed. Notice I waited three months to see if I even needed to adjust.

(Windmill Tilter) #12

This is totally normal. Maybe even above average.

It’s true for some people, it’s not true for others. The important thing to remember is that you need to eat to satiety regardless whether or not it’s true for you. Trying to force calorie restriction while eating keto is like pushing on a spring: decide how hard you want your body to push back.

Your metabolic, digestive, and hormonal systems have complete control over energy balance in your body, and they have 2 million years of practice. That’s not a smart fight to pick! Take whatever time you would have spent tracking calories, and instead spend time learning the subtle language of hunger/satiety.

Being able to tell the difference between satiated and full is a massive step forward on your journey. Figuring out the subtle gradations of satiety feelings, or the difference between circadian hormonal hunger at 5:00pm and actual hunger after a workout is game changing. Focus your energy on listening to your body, and your body will move you towards your goals just about automatically. It’s kind of awesome really!

I think 4-8 weeks is probably about average, but don’t get discouraged if you take a little longer. Everybody is different, and this is going to be a marathon not a sprint. KCKO!