Ketogenic Diet - plus workouts.

erinleggett12

I have been doing the keto diet for almost a month now- I have also been doing a 35 min bootcamp atleast 4 times a week as well. I have lost 10lbs but in the last week I have been stagnant - any thoughts on how to spark weight loss again?? I can tell a difference in how I look, feel and how clothes fit- I guess I just have a goal weight I want to be at!!

pmm3437

Keto isn't a silver bullet ... you still have to follow CICO.

10 lbs in a month is quite a good rate of loss.

Weight loss isn't linear.

Check your calories, as well as factors that may be causing water retention ( higher then normal intake of carbs, sodium, cycle, etc ).

There is no trick to weight loss ... you just have to provide less than you need for your activity level.

wabmester

One week isn't a stall. Just hang in there. If you've been in ketosis for a solid month, you're probably feeling a bit more energetic during exercise sessions, and you're probably also feeling a reduction in hunger. Both will help -- you'll find yourself eating less and exercising more. Well, at least I did.

richln

Starting a keto diet causes glycogen depletion, which leads to a release of water and a very fast initial drop in weight and body measurements. Ignore what happened during the first week of the diet, and average out your weight loss since then. If you are losing about 1 lb per week, then you are doing great. One week of stagnation is very normal, don't worry about it unless things don't change for about 3 weeks in a row.

terbusha

I wouldn't worry about 1 week of not changing weight. That will often happen after a quick drop like the one you've had. The above comment right on^^^

erinleggett12

Thank you guys! ! I was just trying to tell my mind that muscle weighs more than fat:)

Muscleflex79

erinleggett12 wrote: »

Thank you guys! ! I was just trying to tell my mind that muscle weighs more than fat:)

First off, no, muscle does not weigh more than fat and two, trust me you have not put on muscle in a month of bootcamp while eating at a deficit.

Unknown

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lulufee317537

Muscle is denser than fat, so the same volume of fat will weigh less than the same volume of muscle. That's what everyone means when they say "muscles weighs more than fat". And I agree, no one ever gained so much weight in muscle by being in calorie deficit unless they're really watching their protein intake. So when people say " I haven't lost weight on this new diet, it must be that I'm gaining muscle " that's totally not correct LOL!