Average weight loss on KETO??
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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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MariaMia816 wrote: »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! lol
Add it in slowly. Add 4 oz every other day.1 -
MariaMia816 wrote: »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! lol
Do you have a water bottle? I've found it's a lot easier to remember to drink water since I started keeping one with me at all times, instead of using smaller drinking cups. Mine holds 32oz and is insulated, so if I put ice in, it stays cold for hours. I only have to refill it a few times, instead of staring at an empty cup 10 times a day, not wanting to stop what I'm doing to go refill it.2 -
MariaMia816 wrote: »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! lol
Do you have a water bottle? I've found it's a lot easier to remember to drink water since I started keeping one with me at all times, instead of using smaller drinking cups. Mine holds 32oz and is insulated, so if I put ice in, it stays cold for hours. I only have to refill it a few times, instead of staring at an empty cup 10 times a day, not wanting to stop what I'm doing to go refill it.
This is what we do. We all have metal water bottles, cause of the plastic/estrogen issue, and we refill these a few times a day. They are insulated so you can put as much or as little ice as you want and it stays cold. I take it with me everywhere and keep it with me when I am home. Daughter has mixins for her as she is trying to get used to plain water but it is a slow process. It really does help!2 -
Another water drinking tip: I don't know what it is, but I will drink a lot more water if I use a straw! It's just easier to guzzle it that way for me.6
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And be willing to try different temperatures when you don't "feel" it... Sometimes I like room temp water, and sometimes I love it cold. Also, find a good reminder app. I like "Water My Body" for android, and I've heard good things about "Waterlogger" for iPhone....0
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25 pounds in than 3 months. The first 20 were in 2 months. Yes, it's slow but it's safe and not drastic. And OMG I can eat so much. The last monthI have gone more lowcarb...but I think I need to go back to full-on keto.1
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I don't really know the answer either. I know the deficit theory and it makes sense to me. HOWEVER, isn't that the same controversial subject that Dr. Atkins encountered? He said that one could eat as much as one wanted as long as the low carbs were followed. Science tried to explain away the successes of the weight loss that MANY people were achieving while defying the science of the deficit theory.
Personally, I believe when we reduce high GI carbohydrates, less insulin is released therefore less or no fat is stored. As well the consumption of protein releases a hormone that says burn fat, essentially ketosis. We also know that eating high fat is a more stable ketosis scenario than protein as excess protein is converting back to glucose. I think if you are not loosing weight and your protein is more than necessary for your physical constitution/composition it could be slipping in unexpected glucose.....
I would love to learn about those who have lost weight on a high fat diet and no calorie restriction or if there is one, what was it for them?1 -
MariaMia816 wrote: »
You're eating too much protein. That's why your weight loss is slow. Your protein shouldn't almost match your fat grams.3
