Average weight loss on KETO??
MariaMia816
Posts: 23 Member
Can anyone tell me what an average weight loss per week or month is for 20 carbs a day? Im loosing soooooo slow. 
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I guess it will be different for everyone. My first two weeks I've lost about 10, of which water was probably 5-7lb. I'm going on my third month now and losing slow, sometimes I gain sometimes I lose, no rhyme or reason.0
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10lbs in a month. I'm trying to keep my calories to under 1500. I smoke like a chimney though so...aiming to get to 130 so I can quit and not worry about gaining 10lbs
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I started on March 15th. Between the 15th and 18th I lost 3 lbs, between the 18th and 22nd I lost 2 lbs. Since then(11days) I haven't lost anything. I started out around 1800 cal just to get into keto, and now I lowered it to 1322 based on a few calculators. I really hope I start to loose again.0
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It really, really is different for everyone. Some weeks/months I hardly lose anything, some weeks/months I do really well. I can usually figure out why, but not always.
Sometimes people have expectations on keto that are just too high b/c they've heard about some of the extreme outliers, or b/c they expect the initial water weight loss to continue at that rate forever
If you log your food consistantly and want to share details about how much you've lost and how long you've been doing things there are tons of us here that will jump in and offer suggestions if we see anything.1 -
Since starting keto 6 weeks ago I have lost 20 pounds.13
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MariaMia816 wrote: »Can anyone tell me what an average weight loss per week or month is for 20 carbs a day? Im loosing soooooo slow.
Keto by itself doesn't cause weight loss.5 -
I stay at 20 carbs a day or less.....cardio 3 days a week at 40 mins and have only lost 5 lbs since before the beginning of February....that just seems so SLOW.0
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How many calories are you eating? What's your deficit? Are you drinking enough water?3
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i dont want to get discouraged. 0 -
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MariaMia816 wrote: »
@MariaMia816
Water will make or break you on Keto. Take half your weight in pounds (for me, 240) and drink that many ounces of water a day (120 ounces). That is your minimum. There are great water reminder/tracker apps for iPhone and Android (water my body).
I can speak to this aspect personally, as I've gained 7 pounds in a week from water retention alone because I have an unavoidable water restriction (due to a once a year weekend job), and I'm still struggling to get back to my water habits, though today has been noticeably improved!5 -
KnitOrMiss wrote: »MariaMia816 wrote: »
@MariaMia816
Water will make or break you on Keto. Take half your weight in pounds (for me, 240) and drink that many ounces of water a day (120 ounces). That is your minimum. There are great water reminder/tracker apps for iPhone and Android (water my body).
I can speak to this aspect personally, as I've gained 7 pounds in a week from water retention alone because I have an unavoidable water restriction (due to a once a year weekend job), and I'm still struggling to get back to my water habits, though today has been noticeably improved!
Ok, Im going to start really trying hard to get all the water in....ALL 105 oz.....DANG!!! Thats a lot! lol1 -
KnitOrMiss wrote: »MariaMia816 wrote: »
@MariaMia816
Water will make or break you on Keto. Take half your weight in pounds (for me, 240) and drink that many ounces of water a day (120 ounces). That is your minimum. There are great water reminder/tracker apps for iPhone and Android (water my body).
I can speak to this aspect personally, as I've gained 7 pounds in a week from water retention alone because I have an unavoidable water restriction (due to a once a year weekend job), and I'm still struggling to get back to my water habits, though today has been noticeably improved!
Am I corrrect in assuming that when you speak about ounces of water you mean fluid ounces?1 -
MariaMia816 wrote: »Ok, Im going to start really trying hard to get all the water in....ALL 105 oz.....DANG!!! Thats a lot! lol
Use a larger glass or container. Not too big but larger than your usual. I have a glass rootbeer mug that holds 2 cups of water. If I don't use that one I'm ALWAYS behind on water.0 -
MariaMia816 wrote: »Can anyone tell me what an average weight loss per week or month is for 20 carbs a day? Im loosing soooooo slow.
Keto or the number of grams of carbs you eat is not what determines how much fat you lose.
Your fat loss is dictated by how large your calorie deficit is. 3500 calories per pound of fat.
So a 500 calorie a day deficit will result in a 1 pound per week fat loss.
Keto is a way, a style of eating that can be used to create that deficit. But at the end of the day your fat loss is dictated by
How many calories you consume vrs how many you burn. Calories in vrs calories out.6 -
uh...1
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tmdalton849 wrote: »uh...
Was that confusing for you ?0 -
Here let me reword it to answer the OP more directly.
You will average 1 pound of fat loss per week if you eat at a 500 calorie a day deficit while in keto.1 -
Interesting article on weight-loss myths, including 3,500cal deficit=1pound fat loss:
nejm.org/doi/full/10.1056/NEJMsa1208051#t=articleResults
As a data person, I wish it WERE as simple as 500cal deficit/day=1 pound of fat loss/week, but that doesn't appear to be the case. From the article: (emphasis added is mine)
"Recent studies have shown that individual variability affects changes in body composition in response to changes in energy intake and expenditure,7 with analyses predicting substantially smaller changes in weight (often by an order of magnitude across extended periods) than the 3500-kcal rule does.5,7 For example, whereas the 3500-kcal rule predicts that a person who increases daily energy expenditure by 100 kcal by walking 1 mile (1.6 km) per day will lose more than 50 lb (22.7 kg) over a period of 5 years, the true weight loss is only about 10 lb (4.5 kg),6 assuming no compensatory increase in caloric intake, because changes in mass concomitantly alter the energy requirements of the body."
While eating at a caloric deficit should result in weight loss, it is difficult, or perhaps impossible, to say with any certainty that xx deficit = yy rate of weight loss. OP, the best you can do is try it for a while and make adjustments until you find your calorie sweet spot (which will change as you lose weight) - that which you can live with and still get the results you're looking for.
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Interesting article on weight-loss myths, including 3,500cal deficit=1pound fat loss:
nejm.org/doi/full/10.1056/NEJMsa1208051#t=articleResults
As a data person, I wish it WERE as simple as 500cal deficit/day=1 pound of fat loss/week, but that doesn't appear to be the case. From the article: (emphasis added is mine)
"Recent studies have shown that individual variability affects changes in body composition in response to changes in energy intake and expenditure,7 with analyses predicting substantially smaller changes in weight (often by an order of magnitude across extended periods) than the 3500-kcal rule does.5,7 For example, whereas the 3500-kcal rule predicts that a person who increases daily energy expenditure by 100 kcal by walking 1 mile (1.6 km) per day will lose more than 50 lb (22.7 kg) over a period of 5 years, the true weight loss is only about 10 lb (4.5 kg),6 assuming no compensatory increase in caloric intake, because changes in mass concomitantly alter the energy requirements of the body."
While eating at a caloric deficit should result in weight loss, it is difficult, or perhaps impossible, to say with any certainty that xx deficit = yy rate of weight loss. OP, the best you can do is try it for a while and make adjustments until you find your calorie sweet spot (which will change as you lose weight) - that which you can live with and still get the results you're looking for.
Thank you for injecting sanity.
No one really knows where the 3500cal deficit came from. They can't source it. Someone said it pre-1900 and it has be trotted out ever since. How many studies have shown that rates of weight loss DO NOT follow it? The human body is more complex than that. I'm not saying that too many calories doesn't cause weight gain. We forget about the role of metabolism and its active effort to maintain homeostasis. The body is not a machine to which simple physics models apply. Furthermore, we cannot tell for certain even how many calories are utilized for each food each time it is consumed, and how many are undigested or processed. RMRs, TDEEs, and all those wonderful acronyms are only estimates describing something we really cannot accurately calculate. The body's metabolism can and will change to maintain homeostasis. And with that, the rate of calorie burn will change.
OP, as others have said, your body will only lose weight, regardless of the diet, at a specific rate personal to the individual. Different folks have different rates. Input your stats into a keto calc and follow it's recommendations for calorie intake as well as macro grams. Give it a month before tweaking anything, whether it be calories or other macros. It's not important how fast you lose, though fast loss is nice, but that you ARE losing.
I hope you find your sweet spot soon. Weight loss does slow down further the closer you are to your goal as your body fights harder. It wants homeostasis maintained and often your body slows your metabolism as you lose weight to achieve this. I'm lucky if I lose weight every 2-3 weeks now even though I take care to eat adequate calories and exercise in a manner that promotes metabolism maintenance. And that's fine, as the overall trend is still downward, even though my daily weigh-ins look like a seismograph in the Pacific Rim.
Hang in there. Pick your plan and work the h*ll out of it. Good luck.6 -
Small Sustained Changes in Energy Intake or Expenditure
Myth number 1: Small sustained changes in energy intake or expenditure will produce large, long-term weight changes.
Predictions suggesting that large changes in weight will accumulate indefinitely in response to small sustained lifestyle modifications rely on the half-century-old 3500-kcal rule, which equates a weight alteration of 1 lb (0.45 kg) to a 3500-kcal cumulative deficit or increment.5,6 However, applying the 3500-kcal rule to cases in which small modifications are made for long periods violates the assumptions of the original model, which were derived from short-term experiments predominantly performed in men on very-low-energy diets (<800 kcal per day).5,7 Recent studies have shown that individual variability affects changes in body composition in response to changes in energy intake and expenditure,7 with analyses predicting substantially smaller changes in weight (often by an order of magnitude across extended periods) than the 3500-kcal rule does.5,7 For example, whereas the 3500-kcal rule predicts that a person who increases daily energy expenditure by 100 kcal by walking 1 mile (1.6 km) per day will lose more than 50 lb (22.7 kg) over a period of 5 years, the true weight loss is only about 10 lb (4.5 kg),6 assuming no compensatory increase in caloric intake, because changes in mass concomitantly alter the energy requirements of the body.
Read and grasp the entire context of that Artical.
1. They are telling you where the 3500 cal rule came from or at least how it was figured out initially.
2. What they are predicting is that if you start off by burning 100 calories a day that in 5 years time that same 100 calories expended will be less do to changes in your body mass. What it is saying is that your TDEE changes as your body mass changes.1 -
It is not saying that 3500 calories do not equal 1 pound of fat. It is confirming that we need fewer calories as our body mass decreases.
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"Cammu: Here let me reword it to answer the OP more directly.
You will average 1 pound of fat loss per week if you eat at a 500 calorie a day deficit while in Keto."
Oh Yea? why not while eating 500 less while eating oranges, or french fries.. if calories are calories ANY 500 a day will cause loss..NOT just Keto.
The CICO fascists are at it again….. by this logic If I eat 500 calories a day less for 2 years I will weigh 12 pounds….just keep dropping to nothing, right?
When they can Prove to me why a 1,100 calorie DEFICIT a DAY for over a YEAR (-365,000 calories with a 1400 calorie diet, BRM of 1600, and a TDEE of 2500) does not lose me 104 pounds …..then I can follow their silly math. Humans are not and won't be machines..if we insist on DIVERSITY in our selves why do some force this calorie crap as logic?
Common sense reveals everyone is vastly different in weight loss, some lose on 250 carbs a day, some are totally intolerant to dairy, or certain vege… some eat only meat, so why insist on tired math?? ..the "original" fat calorie burn determination was not a human based test, it was a bunsen burner, test tube, heat test..period.
and it is spelled " article" not "artical"6 -
^^^^^
I ate a 1000 calorie deficit for years and it caused me to gain weight. Since a dietician who loved CICO gave me the initial 1000 cal diet all those years ago, I blame CICO. It doesn't work for everyone, because I'm not a machine and life doesn't happen in nice neat numbers.
Keto isn't going to make anyone lose weight at a rapid rate. You will lose weight at YOUR rate, but finding the right macros for your body is just part of the process.
Humans are different, and there is no such thing as a one-size-fits-all eating plan.
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Actually I am a proponent of Keto and love eating Keto. But I also understand what it is and why it works.
I am fine with being labeled a CICO fascist if that makes you feel better. Spelling Nazi. LMAO0 -
So now that we have the silly name calling out of the way.
How about somebody else besides me answer the OP's question.
I will stick with my answer but am more then open to hearing other people's Answers.
How many pounds a week should the OP average if she eats 20g of carbs per day ?1 -
I think the point is, there is no answer to that question.
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It will be totally different for everyone, despite the philosophy of CICO. I can't comment on anyone but myself though, so can't anticipate what you might expect to see in terms of your own weight loss.
I can truly see a huge difference in my own weight loss when eating LCHF. I've done the other way mentioned and it just didn't work for me. I never felt satisfied, I felt like I was deprived, and the low fat diet I was eating the last time was detrimental to my body and mind's ability to function optimally. This is not just about simple math, it is about nutrition the body needs and each body has different needs. It is about eating until you have had enough, but still being able to lose weight. It is not about simply eating less calories and not caring about the kinds of foods you eat and how they interact with each other and what your body needs, merely to take in less calories than you burn. I have found that if I eat exactly the same amount of calories and burn the same amount of energy through exercise, that I will lose more weight eating LCHF than eating a crappy SAD diet.
Here's what happened to me recently. I lost 13 pounds in March doing keto. I'm aiming for under 20 g carbs. I lost 7 pounds in the first week, then 0 pounds in the second week, then various amounts through the rest of the month, for a total of 13 pounds. I am sure that each individual may expect various results depending on many different variables.
If folks who like CICO find it works for them, that's wonderful. But they shouldn't put folks down who wish to eat LCHF. Of course there must be a deficit in order to lose weight, but it just is not as simple as CICO fans make it out to be.1 -
I think the point is, there is no answer to that question.
Yep.
Exactly the point.
Everyone is different, as I said above.
Here is all the math needed:
Pick a healthy plan sustainable for you + work it hard + consistency + time = weight loss success
The End. Roll the credits, Murray.
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