Newbie, help,
fatsork
Posts: 82 Member
Hi all i have started keto last week and lost initial water weight, while keeping carbs low as possible never going over 40. I have been weighing myself everyday and have been losing but last cople of days have stayed same weight?? Am i doing something wrong?? I try to keep calories around 1400, help would be appreciated from the experienced ketonians! Thanks in advance
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Replies
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Completely normal. Most people don't lose every day. You may want to switch over to weekly weigh-ins.
We can provide better feedback if you include how much you've lost during that time frame, how much in total you are trying to lose, and what your macros are.
Also - open up your diary.0 -
Thank you so much for your reply, i think iv lost about 4 kgs presuming thats all water, il check settings to open diary thanks again0
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Also trying to lose 2 stone0
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A few thoughts to share:
1) Don't expect to lose every single day. You may even have a week here and there where you don't lose. It's good to track other things, like inches/how your clothes fit/etc., but just remember that everyone loses in a different way and it takes time for the body to change. STAY THE COURSE. For me, I often will lose a bunch (like 5 or so lbs.) my first week on keto and then I may not lose much on the scale for a few weeks after that, but change is happening. You just have to stay committed.
2) All that being said, it's really important to log everything every single day. If you don't have a detailed, honest record of what you're doing, you can't know what is and is not working. For example, you log on Monday was only 700 and some calories. I really hope that's not the case! You need to eat enough that your body doesn't go into starvation mode. At the same time, another day you were over 1600 calories. Know what number you need to stick to and try to be consistent -- at least until you have been in ketosis for a solid few weeks.
3) From what I see in your diary, you're doing low carb / high protein / moderate fat. What works the best for me (but there's plenty of science throughout this forum to support the facts) is low carb / HIGH FAT / moderate protein. You want to be eating a lot of healthy fats (coconut oil, grass-fed butter, animal fats, etc.).
4) Also, I recommend keeping cheese in check. Personally, I don't lose if I have more than 1 ounce of cheese a day. I can get away with a little, but any more than that and it always stalls me.
5) Experiment a bit. For me, 40 g net carbs is a bit too much -- at least when I'm really trying to lose. I have better results at 20 g net carbs.
Feel free to check out my diary if you want to see some of my numbers as an example for macros.0 -
Thats great advice , i havent been doing this for long about 6 days previously i was on high carbs. Yeah i do need to control the cheese i think this may help. Thanks again for the advice . Getting bored of eggs are there anything else that is 0 carbs? Or any good websites you refer to?0
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Meat!! As long as it hasn't been heavily proceeded. check labels for added sugar.
Ham, bacon, chicken, steak, chops, roast, add on some veggies sauted in oil and your good!0 -
Some Keto resources:
reddit keto FAQ -- read this all the way through. It will answer so much!
http://www.reddit.com/r/keto/wiki/faq
Keto subreddit - great for recipes, general info, and inspiring success stories
http://www.reddit.com/r/keto/
Keto calculator - help figure out your calorie, carb, protein, and fat targets for configuring MFP
http://keto-calculator.ankerl.com/0 -
Thank you both will have to try some new options, thank you for the links0
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Thanks for that i will check that one out too0
