Over on Carbs

karirenae

So, I have been pretty strict on staying under 20g daily to stay in ketosis. Today, I am at 37g but only at 1225 calories. Would the higher amount of carbs possibly cause a stall in my weight loss? So far I have been at 3 or 4lb loss a week and I hate messing that up (. So as along as you are still under your maintenance calories, should I really be too worried about the high amount or carbs?

chinatowninchina

it depends how long you have been doing this for to a certain extent. If you eat more carbs you may retain more water (or actually you will retain more water!) this will probably be reflected in a weight or water weight gain for a day or two. All you need to do is continue as you were doing previously and the water weight will come off again in a day or so. I also think you will find that your weight loss will actually slow down a bit naturally so be prepared for that and don't get discouraged!

kpk54

Many people in this forum and around the world eat far more carbohydrates per day than 20 or 37 and their weight loss is not stalled.

Likewise, many children and adults with Epilepsy have been eating a ketogenic diet for years and years and are not bone thin. Being in ketosis does not itself cause weight loss.

The value of ketosis for weight loss is it tends to suppress appetite so it is easier to eat fewer calories which is what is needed for weight loss.

I personally wouldn't worry about the 17 extra carbs at all in regards to stalls or overall weight loss. Good on you for keeping calories in check.

baconslave

The problem with keto is that once you eat enough carbs to go out of ketosis, your glycogen stores will refill and that process draws and holds water with it. That means popping over the threshold will mask weight loss to a degree. You will gain a few lbs. If you are going to stay keto, then you need to find your personal ketosis carb threshold. And know that if you eat over that, then you'll have temporary "fake"weight from water retention. It's just water, but the scale doesn't know that.

Yes calories are all that matter for weight loss, but if you are doing keto then you have a line you need to stay under. Is it necessary to do keto to lose weight? No. Low-carbers who don't go into ketosis lose weight.

If you got out of ketosis you WILL gain weight for a few days. I gained weight when I stopped keto. Did I gain 5lb of fat overnight? No. It's water. Carbs are stored in the muscles with water.

So stay under 20-50g or don't. Be consistently under or over. Bounce under AND over constantly if you want (don't recommend but different strokes...), but you have to remember to account for water fluctuations.

Whatever you choose, you still have to keep a calorie deficit.

nvmomketo

baconslave wrote: »

The problem with keto is that once you eat enough carbs to go out of ketosis, your glycogen stores will refill and that process draws and holds water with it. That means popping over the threshold will mask weight loss to a degree. You will gain a few lbs. If you are going to stay keto, then you need to find your personal ketosis carb threshold. And know that if you eat over that, then you'll have temporary "fake"weight from water retention. It's just water, but the scale doesn't know that.

Yes calories are all that matter for weight loss, but if you are doing keto then you have a line you need to stay under. Is it necessary to do keto to lose weight? No. Low-carbers who don't go into ketosis lose weight.

If you got out of ketosis you WILL gain weight for a few days. I gained weight when I stopped keto. Did I gain 5lb of fat overnight? No. It's water. Carbs are stored in the muscles with water.

So stay under 20-50g or don't. Be consistently under or over. Bounce under AND over constantly if you want (don't recommend but different strokes...), but you have to remember to account for water fluctuations.

Whatever you choose, you still have to keep a calorie deficit.

Perfectly said.

Sunny_Bunny_

baconslave wrote: »

The problem with keto is that once you eat enough carbs to go out of ketosis, your glycogen stores will refill and that process draws and holds water with it. That means popping over the threshold will mask weight loss to a degree. You will gain a few lbs. If you are going to stay keto, then you need to find your personal ketosis carb threshold. And know that if you eat over that, then you'll have temporary "fake"weight from water retention. It's just water, but the scale doesn't know that.

Yes calories are all that matter for weight loss, but if you are doing keto then you have a line you need to stay under. Is it necessary to do keto to lose weight? No. Low-carbers who don't go into ketosis lose weight.

If you got out of ketosis you WILL gain weight for a few days. I gained weight when I stopped keto. Did I gain 5lb of fat overnight? No. It's water. Carbs are stored in the muscles with water.

So stay under 20-50g or don't. Be consistently under or over. Bounce under AND over constantly if you want (don't recommend but different strokes...), but you have to remember to account for water fluctuations.

Whatever you choose, you still have to keep a calorie deficit.

Great explanation!