Am I losing weight too fast?
Blu3Hea7en
Posts: 45 Member
I started this ketosis diet last Monday .ive been eating at or slightly under 20 net carbs , around 79-100 grams of protein and around 85-110 grams of fat usually between 1200-1500 calories. Drink 100 oz of water. My starting weight was 271 and my current weight is 254.4. 15 lbs in almost two weeks and I'm sure I'll lose more by the end of this week. My concern is that I'm losing fat and not muscle mass . Right now I'm just doing low impact cardio for 45 minutes 5x a week. Can anyone chime in and let me know if I should be worried about muscle mass. Am I truly losing fat eating fat and protein?
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I don't know if that is too fast, but the best way to build muscle is to lift heavy things. So read up on that for a start? http://ketodietapp.com/Blog/post/2015/09/13/how-to-exercise-on-a-keto-diet
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You're only two weeks in and your rate of weight loss will surely slow, you could even go a few weeks and not lose one pound. The body does often respond nicely, to people cutting out all the preservative laden processed nonfoods we were eating before LCHF.
My only exercise is about the same as yours, low impact cardio to great music, i love the dance steps and rarely do any lifting..although i know i should and my DH really wants me to lift weights. So yes, it is a great idea to build muscle by lifting.
At first some of the weight we lose is water weight and i'm not sure how tall you are, but i'm guessing your eventual goal weight must be under 150 pounds, so even though you are off to a great start, you have a journey ahead to reach goal.
Congrats on making such a lovely commitment to yourself.0 -
I don't know if that is too fast, but the best way to build muscle is to lift heavy things. So read up on that for a start? http://ketodietapp.com/Blog/post/2015/09/13/how-to-exercise-on-a-keto-diet
Thanks!0 -
You're only two weeks in and your rate of weight loss will surely slow, you could even go a few weeks and not lose one pound. The body does often respond nicely, to people cutting out all the preservative laden processed nonfoods we were eating before LCHF.
My only exercise is about the same as yours, low impact cardio to great music, i love the dance steps and rarely do any lifting..although i know i should and my DH really wants me to lift weights. So yes, it is a great idea to build muscle by lifting.
At first some of the weight we lose is water weight and i'm not sure how tall you are, but i'm guessing your eventual goal weight must be under 150 pounds, so even though you are off to a great start, you have a journey ahead to reach goal.
Congrats on making such a lovely commitment to yourself.
I am 5"7. Yes, my goal is 147lbs. I'm well aware I have a ways to go
, I was just concerned about practically losing a little over lb a day. So far i am now down 16.6 in 11 days. 0 -
People usually lose a lot of weight at the very beginning, the "honeymoon" phase of keto/lchf. This is normally water weight. It will slow down after the first month or so. I'm on month 5 and am at a stall. I know why I'm stalled, but it happens, sometimes I'll lose 2lbs and sometimes the scale doesn't move but I lose inches.
Congrats on your weight loss so far!0 -
People usually lose a lot of weight at the very beginning, the "honeymoon" phase of keto/lchf. This is normally water weight. It will slow down after the first month or so. I'm on month 5 and am at a stall. I know why I'm stalled, but it happens, sometimes I'll lose 2lbs and sometimes the scale doesn't move but I lose inches.
Congrats on your weight loss so far!
Good Grief how much water weight do I have hahahaha. If I could lose another 25 lbs at this rate that would be awesome...but i think I am a little too optimistic hahah0 -
Any inflammation you happen to have in your body will dump water with this woe. So the water loss can be greater than the average, imo. The loss will slow down, and can even stop, or increase, for a bit (it's part of the process as long as you remain on plan!). When if it does try not to let it get you down!
I've lost weight many times in the past and I now know that many of those times was weight lost from losing too much muscle. Now that I can see the muscle sparing effects from LCHF (I look like I workout, but I haven't), I can tell the difference in an extremely encouraging way! I've got muscles I've never seen before! I've had two of my physicians actually comment on the muscle tone in my arms!
LCHF is a win, win for sparing muscles!0 -
Blu3Hea7en wrote: »Good Grief how much water weight do I have hahahaha. If I could lose another 25 lbs at this rate that would be awesome...but i think I am a little too optimistic hahah
I'm in the same boat as you - I'm on day 13 and have dropped 12 pounds. We can compare notes if you want, feel free to add me
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Blu3Hea7en wrote: »Good Grief how much water weight do I have hahahaha. If I could lose another 25 lbs at this rate that would be awesome...but i think I am a little too optimistic hahah
I'm in the same boat as you - I'm on day 13 and have dropped 12 pounds. We can compare notes if you want, feel free to add me
Thanks I added you0 -
You are doing great, but it will slow down. Just remember this time when you go through a 2-3 week stall. It will come. It all evens out.0
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17 lbs down in two weeks! If I slow down I'm ok because losing 17 lbs before took months0
