Average weight loss on KETO??

RalfLott

Great progress @cstehansen.

I agree it's important to keep your protein up - 5 lbs/month lost of fat only is much better than 10 lbs, where 5 lbs are from muscle tissue.

lodro

I lost about 15kg, going from just under 70 kg to 55 kg. I now fluctuate between 55 kg and 57 kg. With a heavy training load I need to make sure I don't dip beneath 55kg. I find that this really demands attention.

Scochrane86

Those who have been able to loose a large amount of weight on keto (50lbs plus), what are your macros like? how many carbs a day vs how much fat, and where does your fat mainly come from?

lodro

keto is simple: stay under 20g carbs and you're pretty well guaranteed to get into ketosis. protein is usually as per lean body weight, and is moderate, fat is to satiety. That's it. No magic macro ratios.

dwest99

The first time I went on Keto I went from about ~160 to 130lbs in less than 2 months. The first couple weeks I was losing a pound, half a pound a day on average. Right now I'm losing about 3 - 4 pounds a week.

I really hate hearing the "everyone is different" excuse. This is usually brought up when discussing calorie deficits. It should be common sense that you don't know how many calories you're actually burning per day. People approach this completely backwards. They try to calculate how many calories they burn, calculate how many calories to eat, then scratch their heads and wonder why they don't lose weight.

BMR's and even something straightforward like "calories burned per hour walking" are rough estimates at best. You could easily miss two, three hundred calories per day and not realize it. So, when you only lost half a pound a week instead of a full pound, you know you weren't actually running a 500 calorie per day deficit. Don't forget the more weight you lose, the lower your BMR is going to be. In other words, your calorie deficit essentially shrinks every day so long as you maintain your calorie intake.

I personally think a 500 calorie deficit is just as hard as a 1,000 calorie deficit, so I eat as little as possible. It's all the same to me. Not only that, I care more about the foods I can't eat than the ones I can. It doesn't satisfy me to just eat more fatty foods to try and curb hunger. Right now I mainly eat chicken breasts, fish, sausages, eggs and some cheese (jalapeno cheese bites are pretty good as a small snack). I also love seafood, so I eat snow crab maybe once every 2 weeks as well. I don't see it as a luxury/expense as I'm spending probably 60% less on food anyway.

Lastly, the only legitimate sugar substitute on Keto is Erythritol. The "zero calorie sweeteners" like Xylitol, Sucralose, etc are not actually zero calories. The FDA lets companies say "Zero" despite being closer to simply half the calories of real sugar. So, if you're pigging out on Atkins candies thinking the nutritional label is accurate, think again. It's literally like breaking a snickers bar in half and saying "Now there's zero sugar in it!".

mjj79

I still don't understand how to get in all my cals and not have high protein. Most of the "fat" I eat is still protein

KnitOrMiss

If you're getting proper fattier cuts of meat like ribeye steaks, 75% ground beef, pork shoulder roast, chicken thighs with skin on, most of those are 75% fat, 25% protein. Your diary is not open, @mjj79, so it's difficult to make better suggestions.

Add a pat of butter, tablespoon of mayo, or oz of cheese to your foods... ?

RalfLott

KnitOrMiss wrote: »

If you're getting proper fattier cuts of meat like ribeye steaks, 75% ground beef, pork shoulder roast, chicken thighs with skin on, most of those are 75% fat, 25% protein. Your diary is not open, @mjj79, so it's difficult to make better suggestions.

Add a pat of butter, tablespoon of mayo, or oz of cheese to your foods... ?

Unless weight loss isn't an issue, I'd wonder what the concern is about hitting a calorie target. ??

If protein levels are satisfied, I'd be tempted to say just enjoy your lack of appetite while it lasts and don't feel compelled to read "enough" fat or calories....

KnitOrMiss

@RalfLott, if I'm not mistaken, she's a breastfeeding mama, so she must keep cals up to a certain level to maintain her milk supply.

RalfLott

KnitOrMiss wrote: »

@RalfLott, if I'm not mistaken, she's a breastfeeding mama, so she must keep cals up to a certain level to maintain her milk supply.

Gotcha. My bad!

tshap40

My wife and I started a week ago today. Today was weigh day and I lost 4 she lost 3.5. Don't know if that's gonna continue at that rate but I doubt it. I'd be happy with 2 per week.