Average weight loss on KETO??
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I started on June 1st, and have lost 13.5 lbs.2
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vOv. I've lost a combined total of 114 lbs. so far, all running a net carb intake below 30, over the years. I also maintained at 185-194 for about three years, just eating whatever the hell was convenient. All of it can work, with just internet sourced calorie information, and a pocket calculator.2
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I have been losing 2.6 a week for the last 2 weeks0
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My first go around doing Keto a few months ago I did it for about 4 weeks and lost 18 lbs, 10 lbs in the first week which was mostly water. I gained about 5 lbs back after stopping keto, most of which was water as well. Now doing keto I'm losing about .5-1 lb per week. I'm eating a bit more carbs this go around as well and probably working out less too so that's why it's slower plus I don't have as much to lose now or any of that water weight to lose anymore. I try not to look into other people's progress because I would get discouraged if I compare myself. It really is different for every person depending on your threshold for carbs, the amount of exercise, the amount of your calorie deficit, fasting, amount you have to lose, starting metabolism and TDEE, genetics, etc.1
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I'm more of a lose inches not pounds recomp person... Of course, I managed to tank my thyroid and have had some other issues along the way. I maintain though, that if that darned scale NEVER MOVES AGAIN but my inches keep shrinking, I'm a happy gal. The majority of the actual pounds I show as lost on my tracker were pre-low carb/pre-keto. But I can show you pictures from before and after, and despite the fact that there's no real NEW weight loss overall, there is definite FAT loss....3
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mongoosealamode wrote: »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.
try the egg fast to break the stall..
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kimmorrow30 wrote: »Ive lost 50 pounds since feb 1 2016 strictly keto. Under 20 g of carbs a day.
Now at 80 pounds lost! that's 30 more since June
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@kimmorrow30 - Wow, congrats!1
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I'm 57 days in and have lost 23lbs.7
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Congrats all around, folks! Give yourselves a hand! 1
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23 days in, 10 lbs down. Not water weight either because I lost 13.2 in the several months before that just counting calories and dropping sodas.1
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To answer the OP's question, myself, my husband and 19 yr old son all lost 30+ pounds on Keto.
YMMV. I'm T2D, DH has it in the family too.
Didn't know the boy had that much to lose & he didn't do it on purpose, just eating what mom cooked.
You know how kids are, they love cooked food
We have all maintained the loss for the past 4 years, as long as we keep eating this way, I suppose.
My daughter has dairy and nut allergies, so every time I cook, I cook 2 versions. One with carbs and one without. My son chooses whichever he wants, so he's never been strict keto. He's a college student, so he eats a lot of fast food when hanging out with his friends, regardless of carb content.
The boy *did* start making sandwiches with regular bread for about a week and put on 7#'s in that week alone
That was enough for him to make an effort to watch his intake.
We don't do it for the weight loss.
We do it because of Diabetes.
There are 2 kinds of people in my family, thicker and more muscular with fair amount of BF & thin and more lean. My daughter has the thin genes & the 3 of us have the 'you better watch your carbs' genes.
So there you have it. If doing low carb/keto as a diet for weight loss, you're going to find you get impatient with results.
If you choose it as a way of life, it takes however long it takes, but know it will happen for as long as it needs to (weight loss & maintenance).
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just over 2 months so far 18.8 pounds - overall I'm happy with the results1
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I lost 50 lbs in four months and I was walking a lot. I maintained, gained 10 back, and then went back on and just recently lost 20 lbs in 7 weeks. With moderate exercise I find that I lose about 3 lbs every 10 days. Also, there will be times you lose and times you don't and times you are more disciplined. obsessing about the scale sucks and it's good to remember this is a long term plan and that any step forward is good.3
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I'm averaging about 1.875lbs a week, 16 weeks in.1
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I'm not buying into the whole "you must drink this much water" formula. It's a myth. And 3.6 litres of water a day is way too much - water toxicity is a thing.
I've been keto for 4 years. During that time I've experimented with drink more water, drink less water etc. No difference - as long as you are drinking ENOUGH water (or rather, enough fluid - because coffee, tea, soft drink, soup etc count). What is enough? However much you need - depending on weather, activity etc. There's no need to cram it in. I have two coffees in the morning, a 400ml bottle of water in the afternoon, a coffee when I get home and a drink of water or tea after dinner. Days when I'm outdoors and ride my horse I'd drink a bit more but not heaps. I am not dehydrated and drinking more water does not make me lose more weight.
1.When thirsty, drink.
2.When not thirsty anymore, stop.
3.During high heat and exercise, drink enough to compensate for the lost fluids.
4.That’s it.
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EbonyDahlia wrote: »water
I think the issue is that most people's thirst cues are as screwed up as their hunger cues. So it can be beneficial to bang the drum of "hydrate!" because for most people, they can stand to improve in that area.
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When i was doing it i just did under 50 carbs a day and lost 15 lbs in 3 weeks maybe 4 ....im 5'7and started at 160 and got down to 144 i proble could have lost more if a drank more water lol i only drank 2 or 3 water bottles a day3
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Average weight loss depends from person to person. People who have been disciplined have lost upto 20 pounds in two months. A good resource is http://bit.ly/2icEx5C0
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It's different for each person. Personally I do under 40 g of net carbs a day and stay under 1600 cals and I lost about 30 lbs in just over 3 months. I started at about 50-60 lbs over weight. out of Keto over the holidays am getting back into my routine over the next week to lost the other 20-30 0
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EbonyDahlia wrote: »water
I think the issue is that most people's thirst cues are as screwed up as their hunger cues. So it can be beneficial to bang the drum of "hydrate!" because for most people, they can stand to improve in that area.
I actually think that the problem is most people blindly believe anything if it's been repeated enough times. We must drink massive amounts of water even if we work in an office and are not thirsty. High carbohydrate low fat diet is best. Vaping is worse for you than smoking. An apple a day keeps the doctor away. The earth is flat.
I'm not denying we should drink water. I do get uncomfortable when people bang on about how they drink massive amounts of water though, like it makes them a saint. Because, like I said, water toxicity is a thing. And drinking more water than you need is very bad for you. There's plenty of legitimate medical sources out there that explain why.
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EbonyDahlia wrote: »
I actually think that the problem is most people blindly believe anything if it's been repeated enough times. We must drink massive amounts of water even if we work in an office and are not thirsty. High carbohydrate low fat diet is best. Vaping is worse for you than smoking. An apple a day keeps the doctor away. The earth is flat.
I'm not denying we should drink water. I do get uncomfortable when people bang on about how they drink massive amounts of water though, like it makes them a saint. Because, like I said, water toxicity is a thing. And drinking more water than you need is very bad for you. There's plenty of legitimate medical sources out there that explain why.
I agree 100%, cookie cutter recommendations somehow always end up gospel. The only rule of thumb that works is drink until you pee is clear.
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I've been doing LC/keto for a month. The first two weeks I think I lost around 15 lbs, then I plateaued for a week then this past week hit another new low and have continued to go down. Total weight loss for the month is 18 lbs. I look at plateaus as a time when my body is adjusting to the new weight and I don't let it worry me. I have no idea if that's what's really going on during a stall in weight loss but it's what I tell myself and it makes me feel better. I also use intermittent fasting regularly, which I think helps to keep the insulin down and the weight loss steady. My goal is to lose 1 lb per week on average. I'm very patient about my weight loss now. At my age I've learned that there is no point in fretting over a slow weight loss. A pound lost in two weeks is better than a pound gained in two weeks or no loss at all. I use the Happy Scale app and I love it. It shows your weight loss trend over time instead of the actual weight roller coaster and it really helps me to keep my weight losses and gains in perspective. 1
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eliseagraves wrote: »Today I have reached my goal of losing 85 lbs. it took me 11 months, however I was losing 10 lbs a month for the first seven months; I took it a little slower after that.
Fantastic work.
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Seems like the "rough average" is about 10 pounds a month.0
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I stalled out after about 3 months, and even with keto, and calorie counting, I regained. So at this point, my net loss is technically negative. I have a lot of contributing factors, including hypothyroidism and PCOS with insulin resistance, so I'm struggling to find my balance, but I just wanted to make sure people know that it isn't a perfect program, you aren't failing if you aren't losing massively like others (generally means you need to evaluate and adjust things), and that it doesn't work for everyone. It is still a weight loss/health gain tool, it still requires hard work, and it still requires patience... Keep trying, keep tweaking, and keep the patience! 6-12 weeks with any changes to see total results...
As friends are fond of saying, "Keep Calm, Keto On..."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.
I have the same problem. how to go down on protein?0 -
@valya42
Protein should be based on either lean body mass or total body mass, and modified depending on activity. It should be a range. Have you set yours up this way? If not, I recommend doing that.
If you have the range and are asking for actual techniques to get less protein, more fat - go for fattier cuts of meat, add coconut oil/butter/ghee to everything, make sauces for most things, etc.
But, the simple fact is that if you have a lot of weight to lose, your body will supply the missing fat from your diet with body fat sources... So, you don't HAVE to add more fats if you're not hungry.
Carbs are a limit. Protein is a range based on body weight and activity levels. Fats fill in the gaps to satiety.
Since protein is based on your body composition and such, it should be fairly static of a number, unless you're doing major body recomposition. Therefore, the fat should really be the only floating factor.
Does that make sense?
(There are some great discussions on this topic, complete with graphics, already going on in the LCD group we've been referencing, so if you need a link, let me know. Not point reinventing the wheel! @Sunny_Bunny @RalfLott @cstehansen - anything to add?)1 -
LCHF experts seem to have some differences in how much protein is optimal. On the low extreme is 0.8 g per kg of lean body mass. On the high end seems to be 1-1.5 g per lb of body weight.
I think what Stephen Phinney recommends of 1.5-2.0 g per kg of your ideal body weight.
The more active you are the more you need. The more insulin resistant you are the more prone you are to have protein converted to glucose via gluconeogenesis.
Probably best to evaluate why you chose this WOE and use that and your own n=1 experiments to find your sweet spot. I'm still trying to find mine, but it seems to be much higher than I expected. Currently eating a bit over Phinney's range and my BG readings for the last month are all trending down - FBG and PP. I am much more active than average and in weight maintenance.3
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