Average weight loss on KETO??
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MariaMia816 wrote: »KnitOrMiss wrote: »MariaMia816 wrote: »
@MariaMia816
Water will make or break you on Keto. Take half your weight in pounds (for me, 240) and drink that many ounces of water a day (120 ounces). That is your minimum. There are great water reminder/tracker apps for iPhone and Android (water my body).
I can speak to this aspect personally, as I've gained 7 pounds in a week from water retention alone because I have an unavoidable water restriction (due to a once a year weekend job), and I'm still struggling to get back to my water habits, though today has been noticeably improved!
Ok, Im going to start really trying hard to get all the water in....ALL 105 oz.....DANG!!! Thats a lot! lol
Add it in slowly. Add 4 oz every other day.1 -
MariaMia816 wrote: »KnitOrMiss wrote: »MariaMia816 wrote: »
@MariaMia816
Water will make or break you on Keto. Take half your weight in pounds (for me, 240) and drink that many ounces of water a day (120 ounces). That is your minimum. There are great water reminder/tracker apps for iPhone and Android (water my body).
I can speak to this aspect personally, as I've gained 7 pounds in a week from water retention alone because I have an unavoidable water restriction (due to a once a year weekend job), and I'm still struggling to get back to my water habits, though today has been noticeably improved!
Ok, Im going to start really trying hard to get all the water in....ALL 105 oz.....DANG!!! Thats a lot! lol
Do you have a water bottle? I've found it's a lot easier to remember to drink water since I started keeping one with me at all times, instead of using smaller drinking cups. Mine holds 32oz and is insulated, so if I put ice in, it stays cold for hours. I only have to refill it a few times, instead of staring at an empty cup 10 times a day, not wanting to stop what I'm doing to go refill it.2 -
MariaMia816 wrote: »KnitOrMiss wrote: »MariaMia816 wrote: »
@MariaMia816
Water will make or break you on Keto. Take half your weight in pounds (for me, 240) and drink that many ounces of water a day (120 ounces). That is your minimum. There are great water reminder/tracker apps for iPhone and Android (water my body).
I can speak to this aspect personally, as I've gained 7 pounds in a week from water retention alone because I have an unavoidable water restriction (due to a once a year weekend job), and I'm still struggling to get back to my water habits, though today has been noticeably improved!
Ok, Im going to start really trying hard to get all the water in....ALL 105 oz.....DANG!!! Thats a lot! lol
Do you have a water bottle? I've found it's a lot easier to remember to drink water since I started keeping one with me at all times, instead of using smaller drinking cups. Mine holds 32oz and is insulated, so if I put ice in, it stays cold for hours. I only have to refill it a few times, instead of staring at an empty cup 10 times a day, not wanting to stop what I'm doing to go refill it.
This is what we do. We all have metal water bottles, cause of the plastic/estrogen issue, and we refill these a few times a day. They are insulated so you can put as much or as little ice as you want and it stays cold. I take it with me everywhere and keep it with me when I am home. Daughter has mixins for her as she is trying to get used to plain water but it is a slow process. It really does help!2 -
Another water drinking tip: I don't know what it is, but I will drink a lot more water if I use a straw! It's just easier to guzzle it that way for me.6
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And be willing to try different temperatures when you don't "feel" it... Sometimes I like room temp water, and sometimes I love it cold. Also, find a good reminder app. I like "Water My Body" for android, and I've heard good things about "Waterlogger" for iPhone....0
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25 pounds in than 3 months. The first 20 were in 2 months. Yes, it's slow but it's safe and not drastic. And OMG I can eat so much. The last monthI have gone more lowcarb...but I think I need to go back to full-on keto.1
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I don't really know the answer either. I know the deficit theory and it makes sense to me. HOWEVER, isn't that the same controversial subject that Dr. Atkins encountered? He said that one could eat as much as one wanted as long as the low carbs were followed. Science tried to explain away the successes of the weight loss that MANY people were achieving while defying the science of the deficit theory.
Personally, I believe when we reduce high GI carbohydrates, less insulin is released therefore less or no fat is stored. As well the consumption of protein releases a hormone that says burn fat, essentially ketosis. We also know that eating high fat is a more stable ketosis scenario than protein as excess protein is converting back to glucose. I think if you are not loosing weight and your protein is more than necessary for your physical constitution/composition it could be slipping in unexpected glucose.....
I would love to learn about those who have lost weight on a high fat diet and no calorie restriction or if there is one, what was it for them?1 -
MariaMia816 wrote: »
You're eating too much protein. That's why your weight loss is slow. Your protein shouldn't almost match your fat grams.3 -
Today I have reached my goal of losing 85 lbs. it took me 11 months, however I was losing 10 lbs a month for the first seven months; I took it a little slower after that.
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@eliseagraves I had to scroll back up and down several times... That difference is AMAZING. Congrats. What are your maintenance plans?2
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KnitOrMiss wrote: »@eliseagraves I had to scroll back up and down several times... That difference is AMAZING. Congrats. What are your maintenance plans?
I'm sticking with the same keto protocol, but increasing my protein some and adding more strength training to my routine.3 -
Oh my goodness there are two different people in those photo's. What a fabulous job you have done, you are a role model to me. I am a amazed at what you have achieve. I pray I can do just as well. Good for you!!!!!
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I would say don't use weight as the only measurement for your overall health goals. IE: If you go on a crash diet (or too large a deficit) you may be losing muscle mass which is not good but does results in weight loss.
Go to the doctor and get an accurate Body Fat Percentage (BFP) and your Body Mass Index (BMI) along with other key important information, blood pressure, cholesterol levels, etc. The doctor could help identify any underlying health issues that might inhibit your weight loss as well.
Also take into consideration how you feel day to day! Are you getting enough rest, is your life stressful right now, is your go to beverage throughout the day water?
Then look at your food. Maybe the deficit is out of wack for your bodies needs. Just keep trying to gather data and document what you are changing.
Eventually you will find something that works and then you'll know based on data how to continue to be successful. As long as you account for your ever changing body and understand that your body is always attempting to maintain homeostasis.0 -
What are some of the workouts everyone is doing? I do Jiu Jitsu 5 days a week and run 6 days. Ive been doing LCHF for 12 days and ive lost 11 lbs. I keep my carbs really low and drink lots of water and green tea. I feel like ive had the "Keto Flu" everyday tho...hahah.0
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@Rollin760 - Get those electrolytes up - add salt and magnesium! That, and not lowering the exercise while you adapt to a ketogenic diet, are likely contributing factors to why you feel crummy and have continued to do so...2
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This is only one persons experience - but here in graphical form is what I did and the results I got. I will mention that if I were using MFP's estimate of my caloric requirements my average deficit would be or 1500 cal/day. Using values I get from my UP app I estimate my average deficit at about 1200 cal/day. Also I did this with the help and guidance of a nutritionist
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@eliseagraves - Fantastic graphics. Thanks for posting your journey and congratulations. Love it!0
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lost 10 lbs in 3 weeks.1
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I lost 40 lbs in the first 6 months and since then I seem to have leveled off for the last 8 months. I think I'd like to lose about 15 more however I feel good and I don't think I am being as strict as I need to be to actually take that last 15 off.
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Ive lost 50 pounds since feb 1 2016 strictly keto. Under 20 g of carbs a day.2
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Congratulations! Way to stick with it. I started at 240 in mid April and as of today I am 213. I am losing on average 10 lbs a month. No exercise except for trying to get in 10,000 steps a day. I keep under 30g carbs and 1500 cal a day. With LCHF, I am never hungry.2
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I averaged about 10 lbs per month over a period of 9 months to lose 98 lbs. I went off clean, keto eating and gained half back.0
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I was on Atkins for a month before starting keto. I lost five pounds the first week on Atkins and then nothing else. I read so much about keto and realized that I had been consuming too much protein on Atkins, which I didn't know was possible. Now, I am only consuming between 60 and 70 grams of protein day, still keeping my carbs under 20.
I never feel like I can eat as much meat as I want (like I did on Atkins), but I love being able to eat a sweetened fat bomb at the end of the day to get the remainder of my fats in.
I, too, am losing more slowly than I had hoped but I wasn't losing anything on Atkins.0 -
I typically average 1-2 lbs. per week.0
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60 pounds since feb 1st 20162
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For the first month I lost about 20 lbs. After that it was about 8 lbs a month for 4-5 months. Then it was 4 lbs, and now I lost about a pound a month with lots of bouncing around but also some obvious body recomposition - adding muscle and losing fat. Overall I've lost 73 lbs and change. I have no idea where it will end. I'm a comfortable size 12 now and would be happy to lose another 10 lbs.1
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MariaMia816 wrote: »Can anyone tell me what an average weight loss per week or month is for 20 carbs a day? Im loosing soooooo slow.
I lost 17 pounds in the first 12 weeks. I had a bmi of 36ish. Now it is 33. I'll take it. There are a lot of factors to consider, so all results vary.... even the same person week to week.1
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