Stalled already or...

klkateri

Am I just expecting too much too soon?!

Third week on keto, averaging out pretty good on my numbers though still hitting my carb number higher than i would like.

week 1 - 27g (6%) Carbs (Fiber ave 6), 139g (69%) Fat and 111g (25%) protein. Calorie average 1825 with a goal of 1770

Week 2 - 38g Carb (8%) (Fiber ave 6), 145g Fat (68%) and 112g (24%) fat. Calorie average 1968 (Net ave. 1556, i started tracking my steps again) with a goal of 1770 - 1750.

I have had a week one loss of 4lbs but nothing in week two. I know when I started calorie counting I dropped about 10lbs in the first month and, i suppose i was hoping for a similar drop.

I have added CICO back in as well as some light exercising (Pilates, walking, yoga) but no lifting or more intense workouts as I still feel like I'm adjusting.

Still getting headaches, a bit constipated, a little irritable but not too overwhelming tired. I do seem to be sleeping better at night but I still feel "off".

Any advise or recommendations or just a "yup, this is normal!!" would be appreciated.

aSearch4Me

Apologies in advance for the TMI As a female, what week you are in your monthly hormone cycle can affect your weight loss. I just wanted to point this out in case you haven't noticed this on prior weight loss journeys.

For me, I lose *nothing* the week of ovulation (& sometimes gain depending on the month), and actually pack on 2-3 #'s (presumably water retention) during the week of my period...and that's with congruent activity/intake levels. And then I'll have losses on the other 2-3 weeks of the cycle. Those losses normally make me feel better on the weeks where my body is not playing fairly

Also, be sure you are drinking enough water & keeping an eye on your electrolytes. I've noticed this has a big effect on my loss weeks as well.

ettaterrell

I can't tell you what's best for you because everyone is different. I started out low carb and cico at 50carbs day 1500 cals I stalled at week 3 and a friend introduced me to LCHF so I started that and weight loss took off I'm 40 lbs down, I can't get use to saying that so proud of myself, (I know I owe it to keto Lchf diet). With no exercise I ate 1500 cals and 75/20/5 f/p/c I make sure I stay below the carbs and protein.
But from what I have read most people have a stall around that time. Good luck!

anglyn1

Everyone is different. I always have a hard time losing weight so I never saw the amazing weekly losses a lot of other people did. I'm also very short and I don't have a whole lot to lose so I need much lower calories to lose than a lot of people. Some weeks I lost nothing. Others half a pound or so. I've stayed the course and now 5 months in I've lost 19 lbs. There were many weeks I was frustrated but I remembered how just counting calories I was starving all the time and often gained weight and figured even slow loss is better than gaining! Hang in there.

Edited to add...hormones play a major role. Oddly I lose best the week before my period starts and I start retaining water as my period is about to leave which seems opposite from what most experience.

klkateri

As far as hormones and ToM, when i started Keto it actually threw me into an early period (one week to be precises). So as of today, I should have been coming off my period but instead i'm about 5 days (give or take) away from ovulation. I've actually never tracked the two together so see how it effects my weight loss/gain.

My other thought is could I just not have dropped my carb number low enough? I used an online calculator to get to my numbers but I do have thyroid issues so i wonder if i need to go lower?

OR, do i stay the course for a few more weeks and then tweak my numbers as needed?!

aSearch4Me

Personally, I would stay the course for a bit to see how your body does, or drop back down to the carb level you were week 1 when you had the bigger loss if you feel like you NEED to adjust something.

I know I lost 11# the first month on LCHF, but that wasn't all evenly spaced b/n weeks. It was 7# on one of the weeks, but <1# on another of the weeks that first month.

I'd try giving your body some time to adjust.

Editing to add: Also be sure you are taking body measurements (leg, hip, thigh, etc) +/- comparative selfies week to week. I know that sometimes on the weeks I don't lose what I expected, having those other measurements helps. I may not see the scale difference I expected, but I'll frequently see it in my face comparisons or measurements.

LowCarbInScotland

As @anglyn1 mentioned, the hormonal impact could definitely be playing a role. I tend to gain a pound or two right before my period, lose that weight plus a bit during my period and if I'm eating to lose weight, a week after, I'll see a notable drop that seems like it comes out of nowhere and it usually stays off. I've had that pattern for years. Thanks to a lifetime of yo-yo dieting I've been able to clearly identify the pattern.

deksgrl

My body took some time to adjust before I started dropping steadily. And, steadily for me means that I would have regular losses for a couple of weeks and then seem to stall for a couple of weeks, or even creep up a little before I would go down again.

ladipoet

Try tweaking your macros a bit...for example, up your fat % by 5 percent and lower your protein % by 5 percent. It may be that you are more sensitive to protein than others who follow this WOE.

Sunny_Bunny_

klkateri wrote: »

Am I just expecting too much too soon?!

Third week on keto, averaging out pretty good on my numbers though still hitting my carb number higher than i would like.

week 1 - 27g (6%) Carbs (Fiber ave 6), 139g (69%) Fat and 111g (25%) protein. Calorie average 1825 with a goal of 1770

Week 2 - 38g Carb (8%) (Fiber ave 6), 145g Fat (68%) and 112g (24%) fat. Calorie average 1968 (Net ave. 1556, i started tracking my steps again) with a goal of 1770 - 1750.

I have had a week one loss of 4lbs but nothing in week two. I know when I started calorie counting I dropped about 10lbs in the first month and, i suppose i was hoping for a similar drop.

I have added CICO back in as well as some light exercising (Pilates, walking, yoga) but no lifting or more intense workouts as I still feel like I'm adjusting.

Still getting headaches, a bit constipated, a little irritable but not too overwhelming tired. I do seem to be sleeping better at night but I still feel "off".

Any advise or recommendations or just a "yup, this is normal!!" would be appreciated.

Based on the symptoms you're having. I think you may be a bit dehydrated. And the headaches are avoidable. So the fact that you're having them indicates low sodium. Are you familiar with the significant sodium needs? Now that sodium has already gone low, you're losing magnesium and potassium. The next symptom you're likely to experience is foot and/or leg cramps if you don't get all of the electrolytes back up and keep the sodium more balanced.
Regarding the constipation, when you say that, do you mean you haven't gone in a few days or so you mean that you're experiencing discomfort and a heavy gut feeling? On Keto, you tend to go less often because you aren't eating all the junk fillers that come with carbs. So there's just not as much solid waste. If it's actual constipation, it could be a combination of the dehydration and food choices maybe. Consider how much cheese or dairy you're eating. Is it too much maybe? I haven't looked at your diary. Can't on mobile, but that always does a number one me. Another thing that could be a possibility could be fats. Your fat totals look good, but what are the sources of those fats?
Relating to the lack of weight loss. I agree with what has already been mentioned above. But, also if you're actually constipated then you're carrying extra weight in your gut. Also, if over eating cheese or dairy is an issue, there could be quite a bit of inflammation to go with it if you're sensitive to it. Many people are and don't even realize it.

macchiatto

My loss pattern has been different on keto than other WOEs I've tried; even other low-carb WOEs.

I lost 8 lbs in the first 2 weeks, and then basically nothing for almost a month. I was getting concerned and antsy based on history (a "stall" that early had never led to success for me) but then I did start losing again. I did a pseudo egg fast for 2 days right before I started losing again. I ended up losing a total of 18.6 lbs in I think 10 weeks to get to my goal. (Decided to lose a few more.) I had some more phases like that where the scale wouldn't really go down for a week or two or more and then it would start dropping every day for several days in a row.

CMYKRGB

Keep your eye on the long term goal. Hormones, sodium, water intake (not enough water) can all impact losses. If you stall for several weeks, then take a look at your diary and assess. This group is awesome with help