Zero weight loss after 10 days...feeling discouraged

#1

Hi There,
I’ve just started back on the Keto Diet. I’ve lost ZERO weight since I’ve started. It’s been 10 days and I figured I would at least see 1lb of weight loss. I’m beginning to wonder if I am eating too many calories? Should you even be counting Calories on Keto? I’m eating between 30-35 of TOTAL Carbs per day but calorie wise eating around 1600. I’ve been counting them on my fitness pal. I’m female 5ft7.5" and weigh 209. Not sure what I’m doing wrong and I’m feeling frustrated and discouraged.

Newbie here! Have not lost any weight, it's been 2 weeks!
(Chris) #2

You’re not eating enough. Your body has become efficient at burning a small amount of calories.

#3

Really? I figured I am eating too much, hence the lack of weight loss.

(Chris) #4

Most people that don’t eat enough would think that. :slight_smile:

When you are eating a lot, your body thinks there’s plenty of supply to go around, so it uses energy as it sees fit. However, when you restrict, if you don’t mix in periods of elevated calories, you’ll end up slowing your metabolism as your body struggles to hold onto what it has stored, because it thinks you’re in a time of famine. I’d suggest bumping it up by a few hundred calories for a couple of weeks, at least. Drop the carbs even further, to boot. I’d stick to no more than 20g, total carbs.

#5

Thanks for the tips. I’m going to up my cals and lower the carbs and see if that helps!

(Carl Keller) #6

The right amount of food is the amount that doesn’t leave you hungry or stuffed. Eating that amount and keeping carbs low should put you on the right track. There are a lot of other factors that might keep you from showing weight loss including stress, having stubborn hormones (females have it the worst) or simply just needing more time for your body to switch from being a carb burner to being a fat burner.

Ten days is a small amount of time. I’ve met people who couldn’t move a scale if it had wheels on it, for over a month… and then the weight started falling off of them. Just realize we spent years and decades putting on the pounds/kilos and it will be a gradual process to take them off. In the meanwhile, try to focus on the positives you have discovered since doing keto.

(John) #7

I would have thought you would have at least lost a lb or just in water weight. The fact that you havent leads me to think that maybe you are getting a few to many carbs.have you been eating when you are hungry? I only ask because if not then you probably do need to up your cal a bit and make sure you are eating to satiety. At least till further down the road.

(The amazing autoimmune 🦄) #8

Check all labels if you eat any processed foods. Even spice blends will frequently have sugars added. At the very beginning of my journey I looked up and measured every food so I would have an accurate carb count.

There are hidden carbs everywhere.

(You've tried everything else; why not try bacon?) #9

Welcome to the forums! Please don’t be discouraged, we can help you.

Before I get started, the tl/dr version of this post is: keep calm, and keto on. You’ll be fine.

As people have pointed out, weight loss is different for each sex. Men tend to lose rapidly, especially at first, and especially if they have a lot to lose. Women’s hormonal situation makes weight loss a lot more irregular, and women who have restricted their calories often find that while the scale doesn’t move, their clothing size does change.

The reason for this is that chronic caloric restriction can cause the body to keep muscle tissue small and bone density light, even as the carbohydrate in the diet gets turned to fat. Once on keto, women who give their bodies enough calories often find their bodies putting on muscle and increasing bone density, even as they shed fat. Since bone and muscle are much denser than fat, it is possible for “weight” to stay the same or even increase, while fat and dress size decrease. When you speak of losing “weight,” be clear to yourself whether you mean poundage or fat. Losing fat is usually a very good thing, losing poundage, if it’s the wrong type of poundage, can quite often be a bad thing.

In any case, a well-formulated ketogenic diet is not a short-term weight-loss fix, it’s more of a long-term change of habits that leads to increased health and vitality, with fat loss as a pleasant side effect. If you keep on with this way of eating, you may or may not achieve your goal weight, but you are very likely to find many additional benefits that you will greatly appreciate. Here’s some virtual bacon to encourage you: :bacon::bacon::bacon::bacon: