Am I eating too less?

aduhmads

Hi.

I am 32. Female. I started keto on Feb 5th 2017. My body fat percentage is 42%.

Feb 5th starting weight : 92 KGS. Current weight : 89.3 KGS. 2.7 kg lost. That's about 5 lbs lost.

According to ketogain calculator.. 25g carbs, 87g fat and 118g protein. And per day it says I should be eating 1355 calories.

I walk for an hour everyday, brisk pace.

Now here is my question.. I know everyone's body is different and all that.. but I have lost only any 3kg in three weeks whereas a lot of people on keto have lost atleast 5-6 kg in 3 weeks. So when I asked them, some of them seem to think I am eating way too less and that if I up it to about 1800 calories, I will lose faster..

Thoughts please?
Thanks much.
Mads

Sunny_Bunny_

Are you hungry? Are you specifically ignoring hunger in order to eat lower calories?
If so, I would eat more. If not, I don't see an issue.
Now the real question is, how do we know a real hunger signal from boredom or habit? That's the real goal in my opinion. Learning to eat only when you're actually hungry and until you're satisfied.

kpk54

Since I think in pounds...3kg is 6.6 pounds. That's good for 3 weeks!

Maybe just consider that since you didn't have the "big whoosh" in the beginning, you might not have the frustration of the perceived "stalls" and "plateaus" as the body adjusts to the early big losses.

I'm kind of glad I didn't know about keto when I lost weight. It would have set me up for unrealistic expectations. Weight loss takes time, patience and persistence. Keep going.

Sunny_Bunny_

Oh geez! How do I always miss the details? Lol
Yes! 6.6 pounds in 3 weeks should never have the word ONLY in front of it.
That's fantastic weight loss! Congrats! You're doing just fine!

aduhmads

@Sunny_Bunny_ and @kpk54
Thanks for the reply.. I know I should feel good about the loss no matter how much.. I was more concerned if I was eating too little and my body was going into starvation mode. Then I would be undoing all the effort right..

To answer, no I don't feel hungry. Quite satiated actually. So I am going to stick with this.

Thanks again..
Cheers
Mads

nvmomketo

I agree withe the others. You are losing at a fast rate. Over 2 lbs per week is great! Not many will be losing faster than that. Those doing keto who do lose faster in the first week or two are probably losing a few pounds of water weight. I wouldn't compare to that.

I think you are smart to stck with what you are doing if you are losing a kg per week and not hungry. Sounds like you are doing everything right.

RainbowSlash

Try reducing your protein and increase your fat. 5% carbs, 75% fat and 20% protein. But like everyone else said, your weight loss so far is great. Your body won't go into starvation-mode at 1355 calories.

kpk54

I wouldn't really worry about 1355 being too few.

If it is any consolation, 1300+/- is about where I started at a deficit (more LC, not keto) and was the same starting weight as you...but a lot older. Chances are you could eat a little more if you want and probably still lose weight OR use that possibility as a "cushion" to eat more (within reason) on days you are hungry. That's sort of what I do with exercise calories. They're a "cushion". I'm not an intense exerciser so only get a couple hundred calories (at best) for most "workouts". I don't intentionally "eat back" exercise calories. Never did. Exercise calories have also given me the "flexibility" to not have to weigh and measure every little ounce of every single ingredient.

It all goes back to finding what works for you. At 3 weeks, you're just starting to find your N=1.

RalfLott

A suggestion while you're reducing - as your body turns to your stored energy supply, there may be toxins and other "impurities" left after the rocket fuel is extracted from your fat tissue. Keep the fluids (and sodium) coming to help your body escort them out the door while staying hydrated (and keeping your electrolytes in balance).

macchiatto

FWIW I lost at 1350 cals/day. Also, starvation mode is (for the most part) a very common myth.

milgord

I think it can be pretty obvious if you're eating too few calories. Restless sleep, mood disturbance, mental and muscle fatigue, lack of focus, etc.

I've definitely been eating too few calories for the past week. I've been doing 18:6 to 20:4 IF for years and am used to eating a large meal for dinner #1 and a smaller meal for dinner #2 at the end of my window. Work has been so busy this past week that I've pretty much konked out before having my second meal- which has left me with just shy of 1000 calories for 5 of the past 6 days. I'm definitely feeling the effects- mostly fatigue, difficulty focusing and irritability despite electrolyte supplementation. I've lost 5 pounds in those 6 days, of which I think 1 or 2 pounds were water weight from ovulation. My calorie goal today and the next couple days is >2000 (it's typically 1500-2000) and I'll be opening up my IF feeding window to 10 hours so I can more easily fit in a 3rd meal. Trouble is, my appetite has been practically nonexistent this week even when I do feel some physical hunger. I just haven't felt like eating- almost like I've been too tired to bother. And I think I've been extra tired because I haven't been eating enough. It's a vicious and miserable cycle. Thank goodness it's Sunday Funday. I slept in, and then planned out my meals for the day so I can meet my food goals with good structure.

JohnnyLowCarb

I agree with the others who have already commented 6lbs total 2lbs per is perfect. Great job.

tierrafuego

My body does best when I keep at or below a specific calorie deficit (1500) most days, but boost above it every three or four days. That seems to prevent the 'shutting down' of metabolism that I've experienced on other diets. I'd stick where you are but vary it a bit and see if that might help. And congrats--six #s down is a great start! little by little...

RalfLott

Once you're fat adapted, you shouldn't run out of gas, since you're toting around enough fuel for a small army.

The key is unlocking it for ready use!