Losing 2-3 pounds per week
Bob314159
Posts: 1,178 Member
I started doing Keto a few weeks ago with my primary goal not being weight loss. My digestion has improved incredibly - e.g. I can eat meat without getting acid stomach and gas. I also happened to have lost 18 pounds at about 2lbs per week. I don't count or limit calories - just limit carbs. I don't get hungry, but am still eating more than I should when I'm satiated.
In the last week - things have changed, that I now have more of a drive to lose weight. I need to go to a family event at the end of December and I would like to up my weight loss to 2.5 or 3 pounds per week. That gets me to a nicer position (though still not my goal weight) to get a new suit.
How I do this?
In the last week - things have changed, that I now have more of a drive to lose weight. I need to go to a family event at the end of December and I would like to up my weight loss to 2.5 or 3 pounds per week. That gets me to a nicer position (though still not my goal weight) to get a new suit.
How I do this?
0
Replies
-
Limit your portions (maybe about 6oz meat, 1 cup veggies).
Sub in a protein shake for a meal or two
Reduce some of the higher fat foods
Increase protein even more
Exercise -or if you already are kick it up a notch either length or intensity0 -
Increase protein even more? I question the general wisdom of that. Also the "reduce some of the higher fat foods". If you want to lose weight, eat at a greater deficit 2lbs/week is really plenty. The new suit might fit regardless because of body recomposition. Track inches as well as weight.0
-
How much do you currently weigh?
Unless you are extremely overweight, it is not recommended to lose more than 2lbs a week as you will be losing lean body mass (muscle).0 -
It's not necessary to eat less fat and more protein. That sounds like habitual "eat less fat to lose weight" thinking to me.
You will need to track calories and resist any desire to overeat to achieve further weight loss long term. I wouldn't go into it with the thought of losing 2.5-3 lbs consistently every week as an expectation though. You could do that, but who knows. You may not need to lose that much to see a big difference though, like @lodro mentioned. That's a suite aggressive goal, and depending what your current weight is, might be a bad idea.
Use one of the macro calculators to set a decent calorie goal and start tracking. Or just be more aware of your eating beyond being satisfied and stop earlier. You've been losing very well so far, if you just can make that simple change, it might be enough to keep your success going at a good rate.0 -
Currently 251, target for year end 225, final target 180 - daily walk 4K [really should be 8k but I can't find the time to do it], kettlebell work out 3 times per week - but not intensebluefish86 wrote: »How much do you currently weigh?
Unless you are extremely overweight, it is not recommended to lose more than 2lbs a week as you will be losing lean body mass (muscle).
0 -
what is your avg carb intake per day? You mention you are "limiting" them, just wondering if you have some wiggle room to drop them lower.
Even though that rate of loss is not recommended, with your current weight & exercise, your goal for year end could easily be obtained.0 -
I think that loss can be attainable in the beginning, but the more you loose, the slower it will get. In the beginning of my weight loss journey I was able to loose 5lbs some weeks, my first month was 27lbs! Now I've lost 105lbs, and sometimes it takes a whole month to loose 3lbs!
0 -
Yeah I have carb space - I'm running about 25 carbs a day - with some restraint I could get it to 20, 15 sounds too hardJodehFoster wrote: »what is your avg carb intake per day? You mention you are "limiting" them, just wondering if you have some wiggle room to drop them lower.
Even though that rate of loss is not recommended, with your current weight & exercise, your goal for year end could easily be obtained.
0 -
I would be VERY hesitant to drop your fat intake and up your carbs. For me and I think most others, it would be the opposite. Could you drop your carbs to 20 and add a couple HIIT sessions a week in? That might help drop a little quicker.0
-
Honestly, I would focus on the tape measure. The scale means almost nothing. I have dropped only 20 pounds since the beginning (262 to 243/245) since January, but I HAVE DROPPED 3 PANTS SIZES!!! Focus on sticking with your dietary changes, keep that fat up, and you will continue burning fat. Push those carbs as low as you can each day (it will help with managing cravings, making binge damages minimal, etc.)... Don't drop your cals... You'll swell/retain water if you add in workouts for about the first month, but the body recomp would be worth it in 2 months...
Up to you how to take it, but forget the notion of losing faster. Your body has found it's pace. Allow it to keep progressing, and I bet it will surprise you.0 -
Yesterday I had to punch another hole in my belt - 1" less, and I need to go to a lower size in pants. I've lost 3 or 4 inches since since June. I went one size lower in shirt last month. I have no plans in lowering fat intake, will try to drop 5 carbs a day.KnitOrMiss wrote: »Honestly, I would focus on the tape measure. The scale means almost nothing. I have dropped only 20 pounds since the beginning (262 to 243/245) since January, but I HAVE DROPPED 3 PANTS SIZES!!! Focus on sticking with your dietary changes, keep that fat up, and you will continue burning fat. Push those carbs as low as you can each day (it will help with managing cravings, making binge damages minimal, etc.)... Don't drop your cals... You'll swell/retain water if you add in workouts for about the first month, but the body recomp would be worth it in 2 months...
Up to you how to take it, but forget the notion of losing faster. Your body has found it's pace. Allow it to keep progressing, and I bet it will surprise you.
0 -
Yesterday I had to punch another hole in my belt - 1" less, and I need to go to a lower size in pants. I've lost 3 or 4 inches since since June. I went one size lower in shirt last month. I have no plans in lowering fat intake, will try to drop 5 carbs a day.KnitOrMiss wrote: »Honestly, I would focus on the tape measure. The scale means almost nothing. I have dropped only 20 pounds since the beginning (262 to 243/245) since January, but I HAVE DROPPED 3 PANTS SIZES!!! Focus on sticking with your dietary changes, keep that fat up, and you will continue burning fat. Push those carbs as low as you can each day (it will help with managing cravings, making binge damages minimal, etc.)... Don't drop your cals... You'll swell/retain water if you add in workouts for about the first month, but the body recomp would be worth it in 2 months...
Up to you how to take it, but forget the notion of losing faster. Your body has found it's pace. Allow it to keep progressing, and I bet it will surprise you.
5 grams of carbs isn't necessary, unless you're doing a test run of carnivore... Just focus on doing what you can, and don't allow that food creep beyond full. Because what you're doing is obviously working, and sometimes when we tweak things, we screw it all up! LOL0 -
I'm now seeing this is not so easy to make the adjustments and keep all in balance. I'm on a modified keto plan, where I have 5 tbs of coconut oil a day - that's 600 cal of a total caloric intake of 1500- can't cut that. If I cut other fats it removes a lot of possible food. I can't cut protein to much as I'm not eating enough of it right now. The carbs I eat have few calories.
0 -
Even if the carbs have few calories - they will have the sugars that can throw things off. Make sure any carbs you eat are not table sugars that have nothing good for your body. Also - are you counting total carbs or net carbs?0
-
Water fast once a week.
Dan the Man from Michigan
Keto / The Recipe Water Fasting / E.A.S.Y. Exercise Program
Current weight: 198.5, 115.5 pounds down, 19.5 to go. 13 months on diet0 -
Why that rather than eat daily 6/7ths of what I now eat?Water fast once a week.
Dan the Man from Michigan
Keto / The Recipe Water Fasting / E.A.S.Y. Exercise Program
Current weight: 198.5, 115.5 pounds down, 19.5 to go. 13 months on diet
0 -
Because water fasting has another dynamic to it. Try it you'll like the results.
Dan0 -
I have been heading in that direction - some days I skipped breakfast, forgot lunch and had dinner at 8pm. So it's do-able.0
-
There is a boost of ketones and fat burning you get when water fasting. It's hard to explain until you do it... It basically allows your whole sugar/insulin system to reset and restart, lower, etc. I personally thing the fat burn and energy increases exponentially due to the continuous burn. It's hard to lower your day by 15% or so - regularly and continuously (that much of a deficit wears you down and wears you out!!), but relatively easy to incorporate some type of intermittent or extended water fast in your week... Good luck!0
-
This discussion has been closed.