Down, then up in week 3
tmlong44
Posts: 3 Member
I'm in week 3 on keto. I've been faithful to keeping under 20g net crabs and within my calories. Saw a great 8.6 lb loss on week one, and have since gained back 4 lb. Just curious if others have seen a similar issue? Trying not to be a slave to the scale, and 5 lbs in 3 weeks is still good, but I'd like to see a more downward trend.
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I personally have not had the same issue, but I've read about it and it's not uncommon. You're right to focus on the downward trend
I would suggest double checking your macros, just to see If your calories are off.
I use this calculator keto-calculator.ankerl.com set a 20% deficit and activity level to sedentary.1 -
It happened to me and is nothing to worry about. Week one is a major water weight drop time in just about any diet/exercise scenario and really should just be ignored. The real progress starts in week two forward and the gain back could just be your body retaining back some fluids especially if you are lifting etc.
The goal is to get your body to be fat adapted as great things happen at that point (7 weeks for me). Try not to be obsessed with the scale as it does a poor job of telling the true story. If you have access to an advanced body scanner like a Fit 3D I'd suggest using them. Last thing you want is to be losing lean mass when you think its fat which happens at times on Keto.0 -
The same thing has happened to me. For whatever reason, during week 2 & 3, I gained almost half of the weight I lost the 1st week. I slightly adjusted my micro (added a little more protein and reduced carb); I also added more weight lifting. I've learned that each person is different when it comes to adjusting macros. What works for one may not work for another. I would encourage you not to be discouraged.
Oh, the other interesting thing that happened during week 2 & 3 was although the scale showed I was gaining, my clothes were fitting losely. So, I keep on going. Week 5 & 6, which are the last 2 weeks, I'm steadily losing. Stay strong!2 -
It happened to me and is nothing to worry about. Week one is a major water weight drop time in just about any diet/exercise scenario and really should just be ignored. The real progress starts in week two forward and the gain back could just be your body retaining back some fluids especially if you are lifting etc.
The goal is to get your body to be fat adapted as great things happen at that point (7 weeks for me). Try not to be obsessed with the scale as it does a poor job of telling the true story. If you have access to an advanced body scanner like a Fit 3D I'd suggest using them. Last thing you want is to be losing lean mass when you think its fat which happens at times on Keto.
Really helpful to hear that things started to happen around week 7 for you. I wasn't sure if that since I hit week 3 and not much movement if I was doing something wrong I couldn't figure out or if perhaps it just takes my body more time. Like all things weight loss, I think I'm just on the slower path.1 -
The same thing has happened to me. For whatever reason, during week 2 & 3, I gained almost half of the weight I lost the 1st week. I slightly adjusted my micro (added a little more protein and reduced carb); I also added more weight lifting. I've learned that each person is different when it comes to adjusting macros. What works for one may not work for another. I would encourage you not to be discouraged.
Oh, the other interesting thing that happened during week 2 & 3 was although the scale showed I was gaining, my clothes were fitting losely. So, I keep on going. Week 5 & 6, which are the last 2 weeks, I'm steadily losing. Stay strong!
Very helpful and glad to hear I'm not alone. I should do measurements too I suppose. Great to hear that weeks 5 and 6 are going well for you!2 -
If it makes you feel any better, I lost 10, gained 5, and lost 5
I'm starting week 3 as well; hopefully it is "just" water loss like other are indicating and that we are in the process of becoming fat adapted and starting to hit where we can lose consistently0 -
qweck3: how did you know when you were fat adapted? That is my main goal right now.0
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I lost so slowly at first, i thought I must be doing something wrong. But, in the end, I show a loss of about a pound a week on average, so I'm good with that. Bodies differ. And when the scale register down a couple pounds, it inevitably goes up 1 the next day. Water content in the body, I figure.0
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After about a month I could finally run 4 miles without walking. I am hoping that I am becoming fat adapted but running energy is just okay right now.0
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A few things will let you know you have made the full switch to being fat adapted.
All day energy. No post lunch crash etc.
No desire for carbs. Seriously, none at all. Even the replacement urge to eat fats like cheese drops a lot.
You don't think about food and at times have to force yourself to eat. This happens mostly at dinner for me. Breakfast I'm roaring to eat after fasting for hours during sleep.
After a long period of the scale itself being slow to not moving is starts dropping FAST out of nowhere. The last 3 days I've lost 4 pounds doing nothing I wasn't doing before for instance.
Clothes start to fall off of the body with inches coming off.
Workouts almost have no limit.
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