Anyone actually losing weight on Keto?

chris02jaliyah

I have been doing the Keto diet for 2 weeks now. In my first 10 days I went from 203lbs to 193lbs. I figured it was just water weight. I made the mistake of weighing my self this morning and I’m 195lbs. I told myself I would only weigh myself every Saturday. I know my weight will fluctuate from day to day but I’m just looking for reassurance that if I stick with this diet that I will lose weight. I have been doing a great job of keeping my daily net carbs under 20 and I pretty much only eat at home or pack my lunch. I started working out twice a week and have incorporated weights too as well. Anyone have any success with the keto diet? How long did it take? Do you have any tips?

kshama2001

Yes, if you stick to a deficit with any way of eating you will lose weight

Many women retain water at ovulation as well as premenstrually, so if you are at either of those points in your cycle that could be what's going on. Also, if you just started a new exercise program you could be retaining water from that. Ditto for stress.

bcgirl1963

I only started Keto January 7. I haven't weighed myself yet, but will do so this weekend. I feel lighter, less bloated and generally feel good.

youcandothis2024

I had a similar experience and the one pattern I noticed was that around ovulation and shark week, so twice a month, I'd gain back a few pounds without changing my eating at all then when it was over I'd lose like 4 to 6 lbs all overnight. Keep good track of your cycles and you might notice a pattern as well. It definitely helped me not get discouraged when I saw a random gain

chris02jaliyah

I’ll make sure to keep my menstral cycle in mind. I’ll avoid weighing myself during this time to avoid discouragement.

bcgirl1963 good luck on the Keto diet. It’s easier to follow than I thought it would be.

pinuplove

chris02jaliyah wrote: »

I have been doing the Keto diet for 2 weeks now. In my first 10 days I went from 203lbs to 193lbs. I figured it was just water weight. I made the mistake of weighing my self this morning and I’m 195lbs. I told myself I would only weigh myself every Saturday. I know my weight will fluctuate from day to day but I’m just looking for reassurance that if I stick with this diet that I will lose weight. I have been doing a great job of keeping my daily net carbs under 20 and I pretty much only eat at home or pack my lunch. I started working out twice a week and have incorporated weights too as well. Anyone have any success with the keto diet? How long did it take? Do you have any tips?

Log your food/track your calories. Keto works by creating a calorie deficit.

That said, you will have fluctuations, as noted above. Some people choose to address this by only weighing periodically. I prefer weighing daily and using a weight-trending app to watch my trend (Libra for Android, Happy Scale for Apple).

willmedveal

I successfully lost 30 lbs on the Keto diet last March after an injury that resulted in me packing on some extra weight (broken leg). I gained it back after a vacation and getting back in to bad habits like dirty eating and avoiding the gym. It's been a week so far back on the diet and gym plan and I'm down 6 lbs so yes it works. I would advise from experience not to count net carbs, rather just count the whole number. Keep your carb intake under 30g per day maximum. My goal is 25g carb daily with the macro ratio at 5% carb, 20% protein and 75% fat. This app will make it easy to track that. Also a good idea to increase water intake, sodium, magnesium and potassium as well while on Keto. Fiber if you get constipation too. I get mine from the spinach naturally and haven't had any trouble. Best of luck.

leiflung

I started mine back up on Dec 30th. I've lost 7lbs since then. It may not seem like much but it's vanity weight. I started with a normal BMI. So I'm pretty pleased.

If you aren't losing weight, you're eating too much. You still have to track calories and stay under your TDEE. If you're doing that, you'll lose. If keto isn't making it easier for you to do that than it would be for you on carbs, that means keto isn't right for you.

If you are staying under TDEE, the issue is either that your calculated TDEE is wrong or that you aren't counting calories correctly. If this continues to be an issue, adjusting either should work. It's too soon to tell right now, though. Weight fluctuates a fair amount. Give it some more time.

jcolb20

I’ve lost 18 pounds on keto in about 3 1/2 weeks. I’ve been counting macros and calories and getting more active since the beginning. I feel great and my husband says I don’t snore anymore. Love it!

jodipirelli

Not me

pandaz103

jcolb20 wrote: »

I’ve lost 18 pounds on keto in about 3 1/2 weeks. I’ve been counting macros and calories and getting more active since the beginning. I feel great and my husband says I don’t snore anymore. Love it!

That is great. How long did I take for you to be in Ketosis? Did you follow a specific diet plan?

debwhite66

Hi, , female 52 years young, start weight was 86.6 kgs, lost 5 Kgs on healthy low fat, no sugar diet with plenty of exercise in 14 days then switched to strict keto a week ago, weight loss slowed significantly, but was told to expect that as body takes a while to get into full Keto, so have lost about 1Kg so far on it, but am getting head aches and major loss of energy compared to previous diet, will give it another week or so to see if my body adjusts and will update you all.

Tubbytucka

Yes, I lost around 25lb in 3 months but a month at home with family meant I stopped that WOE, and gained about 10lb. I am back on the Keto WOE again - everything you read about weightloss will tell you it's not linear and weight fluctuates. Count calories, be strict (cheating WILL lead to weight gain) and the science will work.

xbowhunter

KETO went well for me until the extra dairy started to cause me issues. I'm now dairy free and getting my fat from other sources...

aimes3747

I tried keto for about 1 month with no weight loss. Switched to calorie counting and dropped 4 pounds. I still watch the amount of carbs but i felt too deprived on keto even though i was really strict.

vivmiller08

Keep going - believe in yourself and keto will be great for you! I've dropped 2 stones in 5 months (2 stone to go). I recommend not weighing too frequently - used to get me down so now weighing every fortnight. Tips: mushrooms as part of nearly every meal (no carb and filling); flaxseed (linseed) bread for when craving a sandwich. Lastly drink water like you're a fish! Good luck x

Scorpio8402

Yes. I'm down 20.4 pounds since starting keto December 3rd and having a break for Christmas.

T1DCarnivoreRunner

1. Don't look at a gain from 1 week to the next as a gain. It may or may not be, but it isn't possible to tell that. Wait 4-6 weeks for a trend.
2. If you are, in fact, gaining: eat less. If you are eating keto, then eat less fat if you want to lose.

rashadlc

Yes, keto has been amazing. You'll typically lose a lot of water weight in the beginning. Then you'll lose the inches of body fat at a slower but steady rate. I've been on it for a total of 6 months. I had to really study to make sure I'm doing it correctly. My meals are typically 7-10 cups of veggies with a protein and plenty of fat from either coconut oil or butter. I try t make my meals simple as possible.

amy19355

chris02jaliyah wrote: »

I have been doing the Keto diet for 2 weeks now. In my first 10 days I went from 203lbs to 193lbs. I figured it was just water weight. I made the mistake of weighing my self this morning and I’m 195lbs. I told myself I would only weigh myself every Saturday. I know my weight will fluctuate from day to day but I’m just looking for reassurance that if I stick with this diet that I will lose weight. I have been doing a great job of keeping my daily net carbs under 20 and I pretty much only eat at home or pack my lunch. I started working out twice a week and have incorporated weights too as well. Anyone have any success with the keto diet? How long did it take? Do you have any tips?

2 weeks into a diet is way too soon to see results. My weight fluctuates daily. Here. Take a look at what my 6 months trend Line looks like: see a fast steady drop the first two months, then the next two months up and down and up and down , still trending down but MUCH more slowly and erraticallly.

It’s the trend DOWN that I care about. It took time to gain weight, ti will take time to lose it AND time to change my habits for the long term.

Patience, and stick to it. We’ve all beeen there. You can do it.

amy19355

chris02jaliyah wrote: »

I have been doing the Keto diet for 2 weeks now. In my first 10 days I went from 203lbs to 193lbs. I figured it was just water weight. I made the mistake of weighing my self this morning and I’m 195lbs. I told myself I would only weigh myself every Saturday. I know my weight will fluctuate from day to day but I’m just looking for reassurance that if I stick with this diet that I will lose weight. I have been doing a great job of keeping my daily net carbs under 20 and I pretty much only eat at home or pack my lunch. I started working out twice a week and have incorporated weights too as well. Anyone have any success with the keto diet? How long did it take? Do you have any tips?

Cont’d from above - I am convinced it does not matter as much what you eat as how much in calories.

Keto, pescatarian, omnivore, vegetarian.

Calories in, calories out
Good luck!

jemillen

I love Keto and it is working for me. I've been doing this diet for 30 days now and have lost 24 lbs. I eat clean and get my fat from olive oil, coconut oil, butter and some from nuts and meat. I eat more fish and chicken compared to red meat although I like to eat a piece of bacon with my eggs in the morning . My main veggies are spinach, cabbage, cauliflower and broccoli. I made my own keto bread with almond flour and eggs and threw a handful of shredded cheese and bacon bits for flavor. I stick to my macros and limit myself to 1600 calories per day. For me it's critical to log my food so I can gage my macros and calories throughout the day. My fitness pal makes it easy!

I did have a touch of the "Keto flu" shortly after I first started, but it went away after a couple of days. Sugar cravings also went away after 3-4 days. I'm expecting my weight loss to slow down as time goes on. I have about 200 lbs to lose, but so far I'm loving this and already feel much better. The only con for me is that I often have dry mouth and bad breath (I think), so I'm drinking more water and chew more sugarless gum to keep my breath fresher.

ketokiki11

I have. I'm not strict keto and I still lost 7lbs in 1 week. My SW was 191 and CW is 184.

tifflong109

I just started today, do you have any tips? @ketokiki11

melalexdave

plan/make meals ahead would be my tip always have Keto foods/snack available

leiflung

8 lbs in a month and I am normal weight. These are vanity lbs. I'm 12ibs from my ideal BMI.

linochka1969

I am 49 and I have been on keto diet for 21 days, limiting my calories to staying under 1250 and my carbs ( under 20 net , couple times hitting 24) . I track everything I eat and weight myself every day. By Saturday I loose anywhere between 0.5 -1 lbs ( so total weight decrease is like 2.5 lbs) , Mondays my weigh jumps up and then fluctuates all week). I use Keto strips every day , and I stay between moderate and strong ketosis. I am so disappointed at how slow the process is What is the reason of being on keto diet if it is not happening little faster? Would just counting calories on its own is sufficient enough?
Anybody has any experience of successfully overcoming a similar issue?

zeejane03

linochka1969 wrote: »

I am 49 and I have been on keto diet for 21 days, limiting my calories to staying under 1250 and my carbs ( under 20 net , couple times hitting 24) . I track everything I eat and weight myself every day. By Saturday I loose anywhere between 0.5 -1 lbs ( so total weight decrease is like 2.5 lbs) , Mondays my weigh jumps up and then fluctuates all week). I use Keto strips every day , and I stay between moderate and strong ketosis. I am so disappointed at how slow the process is What is the reason of being on keto diet if it is not happening little faster? Would just counting calories on its own is sufficient enough?
Anybody has any experience of successfully overcoming a similar issue?

Yes, because calories are the only thing that matters for weight loss, not specific macros ratios.

eta: what are your stats (current weight/height)? Your calorie target seems a bit low.

Are you using a food scale to measure out portion sizes?

Also, are you tracking your weigh-ins with a trending app? That really helps to see where you're actually at, for weight loss.

linochka1969

I try to keep the suggested Keto percentage and I eat very clean too

zeejane03

linochka1969 wrote: »

I try to keep the suggested Keto percentage and I eat very clean too

"Clean" eating doesn't actually mean anything though, it's a completely subjective and arbitrary term. In terms of weight loss it doesn't matter what kinds of foods you're eating, only that you're at the correct calorie deficit for your weight loss goals. During my active weight loss phase I lost 50lbs and improved all my health markers while still eating fast food several times a week, all sorts of 'processed' diet foods (Lean Cuisines, 100 calorie snack packs etc).

Now I'm a few years into maintenance and eat 'healthier', but I still eat out once a week, still eat 'processed' foods and I also average over 200 carbs a day. I manage my BMI of 22.0 by how many calories I eat, literally that's it.

linochka1969

I am 5,4 and as of this morning 157.5 ( last Saturday & Sunday I was 155). I have been using food scale for foods like cheese, keto butter, proteins, avocado, nuts) etc. No I have never used weight in trending app