Weekly Loss Average (20-30g and lower)
itsbakertime
Posts: 85 Member
Hello everyone!
I have recently adjusted my low carb diet to aim for approximately 20-30g of total carbs a day. Prior to this, I have been aiming to keep my carbs 50-60. What have the losses been for those who try an very low carb/keto diet? I am trying to determine whether my goals are reasonable. I have a few big events (10 year HS reunion/ Wedding) coming up in before December, and I'd like to drop at least 50lbs, if possible.
I really appreciate your input! I'm just trying to see what I should expect with this change.
Much love,
Melissa
I have recently adjusted my low carb diet to aim for approximately 20-30g of total carbs a day. Prior to this, I have been aiming to keep my carbs 50-60. What have the losses been for those who try an very low carb/keto diet? I am trying to determine whether my goals are reasonable. I have a few big events (10 year HS reunion/ Wedding) coming up in before December, and I'd like to drop at least 50lbs, if possible.
I really appreciate your input! I'm just trying to see what I should expect with this change.
Much love,
Melissa
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My carbs are uaully between 20-30g, although it goes up to 50's and into the teens too. My calories are usually between 1400 and 1800. I'm 5'8", about 175lbs, and want to lose about 40lbs
I'm still very new to eating LCHF, I've only been in ketosis for about 3 weeks, so I am still losing at a pretty fast clip. I lost about 10lbs in the last month. I'm losing 2-3 lbs per week.
You've got about 20 weeks until your big events, so I am guessing that your goal of a 50lb loss might be a bit much, if you lose at a rate like me. For me, losing another 30 by Xmas would be fantastic.
You're not me though, so I'll just say good luck and cheer you on.
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I am not sure you would really expect to see a major increase in the amount of weight you lose by dropping your carbs from 50-60g a day to 20-30, unless 50-60g carbs were causing major cravings for you so that you were frequently slipping up, and a lower carb count helps you there.
If you were successfully eating 50-60g carbs/day and staying within the macros/calories you were aiming for, don't expect this change to jumpstart bigger weight loss necessarily. Maybe you'll feel better at a lower amount, maybe it'll be awesome for you, so there is no harm at all in trying it, but setting an expectation to lose 50 pounds in 6 months... unless you have 100+ to lose, possibly more, its probably unlikely to be a reasonable expectation. If it happens, great, but you can only force it so much.
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I am 149cm, 80kg, 32, female. Usually 20 or less carbs. I eat around 5600-6000kj which is about 1400ish kcal I think? I tend to lose 700 to 1200g a week but I am not good at sticking to my deficit. I started at 115kg.
According to weight loss calculators I should lose 500-650g per week but I would only have a loss that low if I ate badly.
I'm not in thr mood for converting all my numbers to pounds etc but I have lost about 77lbs in 6 months.0 -
Thank you for your feedback. @nvsmomketo , I usually tend to lose easily. My problem is, it comes back quickly :P . I'll keep your input in mind.
@radiii , I have heard that people on Atkins induction (<20g) tend to lose a bit faster. I had a month off the bandwagon so I just restarted this week. I need to lose, bmi/health wise, at least 75lbs. That being said, I'd like to lose 80-90lbs. Thanks for responding!0 -
I am not sure you would really expect to see a major increase in the amount of weight you lose by dropping your carbs from 50-60g a day to 20-30, unless 50-60g carbs were causing major cravings for you so that you were frequently slipping up, and a lower carb count helps you there.
If you were successfully eating 50-60g carbs/day and staying within the macros/calories you were aiming for, don't expect this change to jumpstart bigger weight loss necessarily. Maybe you'll feel better at a lower amount, maybe it'll be awesome for you, so there is no harm at all in trying it, but setting an expectation to lose 50 pounds in 6 months... unless you have 100+ to lose, possibly more, its probably unlikely to be a reasonable expectation. If it happens, great, but you can only force it so much.
I agree with @radiii.
Like he mentioned, i do find my cravings and hunger are more under control the lower carb i go, so this enables me to stay at a decent calorie deficit without cheats and slip-ups, supporting my weight-loss efforts. But less carbs in and of itself dont automatically mean quicker weightloss.
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It depends on your particular statistics. Someone with 20 pounds to lose isn't going to lose as fast as someone with 50 or 100 pounds to lose. My significant other has lost 40 pounds in 2 months. I have lost 12 pounds in that same time frame. Of course, calorie goal is important too. I am eating at a smaller calorie deficit than he is, so he is dropping more weight than me (which is appropriate since he has more to lose than me).0
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Great info everyone. Thanks! @deksgrl, I know exactly what you mean about that.0
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When I had 100 lbs to lose, I lost about 10 lbs per month eating keto at about 1000 calories per day. I had a few days of high carbs during that period and I exercised often. More exciting than the weight loss was that I felt better and dropped clothes sizes like crazy. I went from a size 26 pants to I think a size 8-10 when I lost the first 50. In the next 6 month I got down to a 2-4 that are waiting for me now.
My recent experience has been a 6 lb weight loss the first week, 4 the next, and now about 2. This will likely continue for 20 lbs and then taper even more. I am not able to exercise yet so this experience will be different.
You may not lose 50 but you will lose and look and feel great as you continue.0 -
Thanks @toadqueen. I definitely will be happy! I no longer fit in the wedding dress I purchased years ago, so that is why I am trying to lose quite a bit. I've already lost about 20lbs. Luckily for me, my dress is a corset back, so I have more wiggle room.
I haven't incorporated an exercise program yet (besides 40 minutes of walking during the work week). I am hoping if I add some exercise into the mix, it will help me get closer to my goal.0 -
I really think exercise helps to tone and drop dress sizes. I used to lift 3 times per week for about 20-30 minutes and cardio 6 times per week at high intensity. Zumba is fun, but spin, step, and crossfit made me sweat and burn. I do not run. I recommend starting with HIIT a few times per week to start. You can do it on equipment or just outside if you can run at all. 5 minute warm-up, 10 minute intervals, and 5 minute cool down. I usually did 1 minute at the high rate and 2 at the moderate rate. I used a heart monitor. High was 150 beats per minute and moderate was getting down to 125. You can use your body weight for strength - squats, lunges, push-ups, etc
Sorry, if this is off topic. I am just so excited for you!0 -
My carbs are at 15 grams or less a day. I usually stay under 10 a day. My calories are at 1200 a day. I don't cheat ever. I lost 7 pounds the first week. Today is 8 weeks for me and I am at 12 pounds lost now. My scale hasn't moved for weeks, but I have lost a lot of inches. We are all so different. There is really no way to predict how fast we will lose or how much we will lose. Just stick with it.0
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I really think exercise helps to tone and drop dress sizes. I used to lift 3 times per week for about 20-30 minutes and cardio 6 times per week at high intensity. Zumba is fun, but spin, step, and crossfit made me sweat and burn. I do not run. I recommend starting with HIIT a few times per week to start. You can do it on equipment or just outside if you can run at all. 5 minute warm-up, 10 minute intervals, and 5 minute cool down. I usually did 1 minute at the high rate and 2 at the moderate rate. I used a heart monitor. High was 150 beats per minute and moderate was getting down to 125. You can use your body weight for strength - squats, lunges, push-ups, etc
Sorry, if this is off topic. I am just so excited for you!
I think this is excellent advice from @toadqueen . You will be looking hot in no time with a strength & HIIT program paired with a keto diet at a deficit. Good luck. You got this!
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Thanks everyone! I'm super motivated now!
Good luck to everyone on your weight journeys. 0 -
itsbakertime wrote: »I haven't incorporated an exercise program yet (besides 40 minutes of walking during the work week). I am hoping if I add some exercise into the mix, it will help me get closer to my goal.
So an interesting thing here is that a lot of people find that they stall a bit (or sometimes a lot) when increasing the intensity of their exercise, but at the same time they will start losing inches faster and will look better. So there's a chance you could improve your activity level a bunch, lose weight a little slower for awhile, but get a lot more compliments on how you look at your reunion.
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itsbakertime wrote: »I am trying to determine whether my goals are reasonable. I have a few big events (10 year HS reunion/ Wedding) coming up in before December, and I'd like to drop at least 50lbs, if possible.
I've been on MFP exactly 90 days today and dropped from 93kg to 81.5kg during that time - that delta is 25 pounds.
It isn't my first 25 pounds though - I started at > 115kg (255 pounds) in September 2014. To date I've lost 34+kg or 75 pounds in total. While I'd been successful before MFP I joined to take advantage of the calories in calories out counter because I was ramping up my running significantly and needed help in managing my intake vs expenditure. What I didn't expect to find, or utilise, is the social / informative nature of MFP and that's been helpful indeed.
So are your goals achievable? Sure they are... more or less... the last pounds will be harder / take longer. But are you me? No. We've no idea how your body would behave even if following exactly in my footsteps as we are all quite individual.
By the way I am not "low" carb but "lower carb". I do a lot of running and have tried to ensure that I can fuel my running with fat and based on my results I think I've been successful at that. It works for me... but I like, no, I love running.
I'd echo the above that as you jack up your training intensity expect variability in your weight loss results. The body is a complex animal. That said, my trend-line over the long term is quite even so those little pauses that happen from time to time don't matter to me.
Mike
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I've been keeping net carbs around 20g and have been consistent with a 20% calorie deficit below my TDEE for 65 days now. I started with a goal of losing 29lbs and have averaged 1.6lbs per week so far. It's definitely started slowing a bit lately, but the average is still great!0
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itsbakertime wrote: »I haven't incorporated an exercise program yet (besides 40 minutes of walking during the work week). I am hoping if I add some exercise into the mix, it will help me get closer to my goal.
So an interesting thing here is that a lot of people find that they stall a bit (or sometimes a lot) when increasing the intensity of their exercise, but at the same time they will start losing inches faster and will look better. So there's a chance you could improve your activity level a bunch, lose weight a little slower for awhile, but get a lot more compliments on how you look at your reunion.
HEY! That sounds nice! I walk currently, but I want to start going to the gym again. My fiancé hates to go, and I always want a buddy. I gotta break that habit and just do it.
Thanks for the feedback @mwyvr & @Sunny_Bunny_0 -
I'm 5'8 started with 160+ lb in February going 20 grams of carbs.
I let my body to adjust before I started working out. Right now I'm under 139 lb, I do work out almost daily with variety of routines to help me tone. So within 5 month I went from size 10 to 6 or 8 depending on the brand and 20 lb lighter. I don't know your weight or height to go by or what your calorie deficit is, all that will make a difference in what and how you eat or exercise. You can do this if you stay on track, have a goal in mind and keep going at it. Things will happen. Best of luck to you0 -
Thanks @GSD_Mama . I appreciate the well wishes. I'm 5'6" and currently at 227lbs. I'm down from 250. Since I've been back to low carb (about 8 days), I've lost about 5.5lbs. I'm sure most of that is water, but it is still encouraging to see. I'm an 18 right now. I'd like to be back to a 12/14 by Halloween and smaller than that by my wedding, if possible. We shall see!
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