Keto Help

khowelloct

I’ve been doing Keto for 15 days, no cheating, working out daily, getting in my 10,000 steps, watching my macros and have only lost 1.5 lbs. getting a little discouraged. I have noticed that my belly is smaller. What am I doing wrong? Doing 1400 calories- 5% carb,
65% Fat , 30% Protein. I am also doing 16:8 intermittent fasting 5 days a week

rileysowner

Weight loss, even on Keto, is driven by a calorie deficit over time. The benefit of a Keto diet for me, beyond the health stuff that put me on it in the first place, is that eating a lot of protein and fat fill me up and keep my full a long time so I eat much less. I would suggest look carefully at your logging. If you are not measuring portions carefully with higher fat foods it is easy to eat far more calories than you think you are. Also, the food database is crowd sourced, so when you start out it is important to verify the entries you are using for accuracy. Yes, it seems like a lot of work to start, but after a couple of weeks you will have a bunch of correct entries in your recent list.

As for Keto, using a percentage for carbs, in my experience, is far less helpful than looking at the actual gram numbers. I strive for 20 grams (total not net) a day although I will at times go up to 30 or use net grams depending on various other factors. There is a somewhat active low carb group here in the groups section that I would encourage you to join. There is good reading there, and people doing the same way of eating who can help.

csplatt

Adjust thine expectations!

Hobartlemagne

csplatt wrote: »

Adjust thine expectations!

Love this.

14 days is too little time to judge this.

Lietchi

If the exercise and steps are new/ more intense than before, water retention could be masking fat loss on the scale.
As has been mentioned before, 15 days is way too short to evaluate your strategy.
And furthermore there is nothing wrong with losing 1.5lbs in two weeks.

RubberReptile416

I found when I first started it took a couple of weeks, then all of a sudden the weight dropped off me so quickly. Be patient and don't get discouraged. If you stick with what you are doing and be strict about it, it will work. It just takes some time for your body to adjust.

kimberlyofarrell1359

If exercise is new, your body is creating more blood to handle the demands on your muscles - this will stabilize. It is normal to actually see a small increase in weight because of this. Since you are managing your food intake, your body also is adjusting to the new macro ratios, which takes some time. One person mentioned that their body held for a while and then released a lot weight. This is common and may be where you are. Water is key in this phase as it helps to nourish your cells, sweep waste from your body, and support that blood creation. If you have a glucose/ ketone monitor, you can watch how your ketone and glucose are reacting "live" and see when you are actually in ketosis... and how specific foods and exercise affect you. Actually getting into ketosis can take a while for some. Also, individual factors play a role. My husband and I have done keto together, but our approach has had to be different - the amount of protein I get makes a huge difference to my weight and ability to stay in ketosis, but protein is great for my husband.

So, keep an open mind, stick with it, and pay attention to how your body responds. Also, just a reminder, there is no need to put stress on yourself about this - think of it as a lifestyle change, not a weight-loss activity. How are you feeling - more energetic? Is your body changing shape, not weight - how are your clothes fitting? How does your face look - different? How does your hair feel? (That last one is actually a warning.. if your hair starts to feel less soft, silky, or thick, then make sure you are getting all of the vitamins you need. Hair texture changes and loss is common if your body is missing key nutrients.)

Best wishes!