Need Advice!!!

Castillo1203

Hello fellow Keto-ites. I have been on Keto for 3 weeks and lost 20lbs however I have hit a wall and need suggestions to keep this weight loss train going. Please help! Thanks! 😊

tinkerbellang83

keto or not keto, weight loss isn't linear, you won't necessarily see a loss every week and may even see a gain some weeks as scale weight is not only body fat and water retention/food & fluid/ waste are all contributing factors.

You have to trust the process, as long as you are in a calorie deficit, you will lose weight, you can ensure this by logging accurately. See the Most Helpful post on this board and the Getting Started board for useful information.

erickirb

calorie deficit.

initial loss on Keto is water weight due to glycogen stores being depleted, but fat/non-water weight loss comes down to cals in < Cals out

cmriverside

Yeah, you need to get calories in line.

You may get better/more specific replies if you title your threads with "keto" in the title.

There is also a low carb Group on this site, but the advice is the same. Stay in calories.

Low carb group here: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum

kimny72

Castillo1203 wrote: »

Hello fellow Keto-ites. I have been on Keto for 3 weeks and lost 20lbs however I have hit a wall and need suggestions to keep this weight loss train going. Please help! Thanks! 😊

Weight loss isn't linear, some weeks you will lose more than others, some weeks you might even gain a bit, even if you do everything perfectly all the time.

Unless you are quite obese, you should be expecting to lose in the range of 1-2 lbs per week, depending on your current weight. Those large initial losses are usually due to dumping excess water weight, and some times due to digestive fluctuations/improvements due to dietary changes. You can't realistically expect to continue losing weight at that pace.

These posts may be helpful:

https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

Calories determine weight loss/gain. What you eat contributes to satiety, compliance, and health. So if you haven't been paying attention to calories, it might be a good idea to work that into your plan.

Here's the Low Carbers group, you may find additional info in there as well:

https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum

Congrats on the great start!

clemons11

Recommended weight loss is 1-2 pounds per week. If you have lost 20 pounds in 3 weeks, that's over 6 pounds per week. You haven't hit a wall. Be sure not to over-do it and lose too much too fast, or you will gain it all back quickly. Best of luck!