Hi,
I moved to VA in February 2018 I weighed 282 I started with IF then OMAD, about half way into my time here I found 2 Keto dudes and began trying to get into IF Keto, and I am finally (past 4 days) totally cutting out carbs and I’m feeling good now. But I weighed myself today and I am 248.6… just looking for opinions, I have not started working out, I am 5’6 and have a decently active job.
Thanks in advance!!!
My opinion: you’re doing awesome. Keep calm and keto on!
So I think you’re saying you lost a lot of weight just doing non-keto OMAD and IF and as of 4 days ago you have been cutting out carbs? Am I reading this right?
Kind of but I have been trying to do Keto for over a month just haven’t been consistently avoid carbs till the past 4 days where I have been killing it lol
What are your average macros and calories like? What does an average day of food look like? Really, your weight loss doesn’t look too fast to me. Everyone’s body will change at their own paces.
I have no real solid idea lol. I eat lunch and a dinnerish thing. I eat a stewed mix of sausage bacon spinach and mushrooms for lunch at work with lots of butter and a Keto-kickstart drink (exogenous ketones) trying to avoid the flu. And some sort of sous vide beef for dinner and a ketomana chocolate pouch for desert. I only drink water.
Thanks for the replies, I feel really lucky to have this community to ask questions
I’ll just leave some of the starter info below so you can see how you align. Beyond all that, as long as you feel good you’re probably doing fine. As far as keto flu, you can search here for recipes on homemade ketoaide.
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
*Do not exercise excessively
*Drink plenty of water
*Get plenty of sodium and other electrolytes
IF and OMAD will make you lose weight if you start obese and keto is the icing on that cake so you should look at the 34lbs as the result of the past 3 or so months unless this has just happened very recently. That’s 10lbs per month, which is good but nothing scary.
You can lose 5-10lbs in the first week of keto which is dropping water so that could explain recent loss. We have had at least one member here who lost 40lbs in the first 2 weeks and then nothing else for 6 months… while getting healthier in all his blood tests etc. consistently over that time. The body is a wondrous thing, surprisingly resilient and hard to predict… we are all metabolic snowflakes in one way or another.
You are doing great. Consider that OMAD may not be the best way to adjust in to keto since it is prone to driving under-eating and if you prefer it, you can (and probably should) switch back to it nearer to goal weight. In the meantime, you need to feed and support your metabolism as it heals… then it will be better at looking after itself.
Good luck and KCKO!