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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