Keto weight loss help me please?
ChristianGirl1993
Posts: 5 Member
Need help please! I am 25% body fat and thirty pounds overweight. I've been on a ketogenic diet for a month now with no calorie restriction the first couple weeks. The first week I lost 6 lbs and was very happy. I gained it all back since so the last week or so I've been attempting to restrict my calories as well as eat keto. My macros are at 75% fat, 20% protein and 5% carbs. I never eat more than 20 grams of carbs any day and I keep my protein no more than 2/3 times my body weight (I weight 180 and am 5'7). I lift weights an hour a day and cardio 30 min a day, 6 days a week. I started an egg fast diet yesterday thinking that might get me losing again like that first week of keto. Can you give me any advice or suggestions on how to break through this weight loss plateau. (Ps prior to keto I ate standard bodybuilding diet, chicken broccoli brown rice etc)
0
Replies
-
It is important to remember that keto has a big loss in the first week as you flush out your glycogen stores as well as a fair amount of water. You won't be losing every week like the first week.
Keto weight loss is like any other weightloss, calorie balance dependent.
How have you been measuring your calorie intake?6 -
My advice would be to scrap the keto, go back to eating normal foods, set up a 500 calorie/day deficit and watch the pounds melt away. Keto holds no special magic for weight loss beyond the calorie deficit it creates but you can create the same calorie deficit just by eating regular food. The weight you lost in the beginning was simply water weight from cutting out the carbs. Create your deficit and stick with it in the long run and you should lose on average 1 lb/week, with ups and downs here and there.7
-
You've only been counting calories for a week. Give it another couple weeks and if you still don't start losing then you'll want to look into tightening up your logging.5
-
Thanks guys! I use MyFitnessPal and track every teaspoon the bacon grease the coconut oil the mayonnaise the eggs every exact amount I try to eat as accurate as possible so I miss nothing. I also drink a gallon of water a day.0
-
Definitely recommend joining this group - tons of knowledgeable keto/low carb people there. :-) http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group1
-
I lift weights an hour a day and cardio 30 min a day, 6 days a week.
I predict burn out for you I'm afraid.
Slow down a bit, you didn't gain your excess weight in a few weeks and you won't lose it in a few weeks.
Just a month in and you are desperately looking for extreme solutions - "I started an egg fast diet yesterday".
Think sustainability (diet & exercise) and long term success not short term results.14 -
I lift weights an hour a day and cardio 30 min a day, 6 days a week.
I predict burn out for you I'm afraid.
Slow down a bit, you didn't gain your excess weight in a few weeks and you won't lose it in a few weeks.
Just a month in and you are desperately looking for extreme solutions - "I started an egg fast diet yesterday".
Think sustainability (diet & exercise) and long term success not short term results.
I'd agree with this, too. Not only has there been sweeping changes, it seems to be frequent changes which doesn't allow a person time to work things out. Add on top, a ton of exercise, it's going to limit a persons ability to recover and limit strength gains.
OP, you don't need a special diet. What you do want is plan to get you on the right direction. What are you goals?2 -
ChristianGirl1993 wrote: »Need help please! I am 25% body fat and thirty pounds overweight. I've been on a ketogenic diet for a month now with no calorie restriction the first couple weeks. The first week I lost 6 lbs and was very happy. I gained it all back since so the last week or so I've been attempting to restrict my calories as well as eat keto. My macros are at 75% fat, 20% protein and 5% carbs. I never eat more than 20 grams of carbs any day and I keep my protein no more than 2/3 times my body weight (I weight 180 and am 5'7). I lift weights an hour a day and cardio 30 min a day, 6 days a week. I started an egg fast diet yesterday thinking that might get me losing again like that first week of keto. Can you give me any advice or suggestions on how to break through this weight loss plateau. (Ps prior to keto I ate standard bodybuilding diet, chicken broccoli brown rice etc)
You are not going to lose like the first week, that's a water weight drop.
You should lose, but it will be slower. An egg fast is pointless, and keto is fine if it's what you want but not necessary to lose. 30 lbs isn't that much -- what is your calorie goal? Calories are what will matter for weight loss (you seem a little too focused on specific diets).
The weight lifting, if new, could be causing water retention so you are partially gaining back what you lost initially and masking weight loss.5 -
I've been lifting weights for a year and a half now and have gained significant amounts of muscle. I lost 4 inches off my waist and my hips the first 6 months and no body weight at all the entire time.0
-
I've been doing keto on and off for a long time, currently back on it. It's a wonderful way of eating and has great health benefits, but it isn't a magic bullet against CICO.
You still need to set a calorie deficit from your TDEE, accurately track your food with a digital scale and stick to your goal to lose weight.
The 6lbs you lost quickly was mostly water weight. When you first start keto, your body flushes out a lot of water weight.
Don't bother with egg fasts.5 -
The great thing about keto is that you don't need to watch the calories, just the carbs (with normal protein). Keep at it!1
-
The great thing about keto is that you don't need to watch the calories, just the carbs (with normal protein). Keep at it!
Not true... if you're very overweight/obese you may be able to avoid counting calories because of the natural satiety keto provides. But if you don't have a lot to lose (and are a woman, especially) calorie counting is still very important. I could easily eat 1800-2000 calories of keto-friendly food a day and gain weight.2 -
ChristianGirl1993 wrote: »I've been lifting weights for a year and a half now and have gained significant amounts of muscle. I lost 4 inches off my waist and my hips the first 6 months and no body weight at all the entire time.
Sounds like you were recomping, which is great, but suggests your calories were near maintenance.2 -
I take it you've only been tracking your calories for 2 weeks? (You started keto/low carb a month ago and did not track calories for the first couple of weeks.) Realistic expectations are to lose 1-2 pounds per week at most. With 30 pounds to lose, 1 pound per week is fairly realistic while 2 pounds is a bit of a stretch. That does not mean you'll lose each & every week. You will probably need to give it time, track your results over 8-12 weeks, to see the trend really solidify.
If you feel good/energetic/satiated with the low carb/high fat, then keep it up. If not - remember its the calorie tracking that is the real answer to losing weight. How you eat impacts how you feel, not whether or not you lose weight. For that, its how much you eat.3 -
-
Thank you so much everyone for the insight I will use it0
-
The great thing about keto is that you don't need to watch the calories, just the carbs (with normal protein). Keep at it!
With any diet calories must be watched. With fat clocking in at 9 calories a gram and being the higher % macro, suggesting someone new to low carb/keto for weight loss to not count calories is downright mean. Yes, they'll lose water weight at first at the beginning due to decreasing carbs.. that's what hooks many into LC/keto.1 -
What got me hooked was not the weight loss (which lasted only a few days) but rather the feeling of always being full. the standard bodybuilding diet ,with similar calories consumed, left me always hungry and more prone to bingeing on unhealthy food options. (Also, there's less belly bloat)0
-
The great thing about keto is that you don't need to watch the calories, just the carbs (with normal protein). Keep at it!
Here's a great test: Eat 4000 calories per day of protein and fat for a month, then tell us how much weight you've lost over that time span. If it's really true that you don't need to watch the calories*, you should experience an awesome weight loss.
* Hint: It's not really true that you don't need to watch the calories.3
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.9K Introduce Yourself
- 43.7K Getting Started
- 260.1K Health and Weight Loss
- 175.8K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 415 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.9K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.6K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.5K MyFitnessPal Tech Support Questions