Ketosis Diet My First 3 Weeks.
Weight_Loss_Dad
Posts: 52 Member
Before I start thank you for reading this, and feel free to add me, I am on a journey to lose a further 140lb and could do with support as I have kind of gone public (youtube)!
How long did it take: 5 days to turn the ketostix (sticks you wee on to pick up ketones) a different colour.
The first day was probably the hardest out of the 5, I fasted to kickstart this diet, I've never felt so sick and the cravings where overwhelming. I was dizzy, hot and faint, however I failed at 9PM that day and had 5 weatabix with 3 tablespoons of sugar and hot milk! Instantly felt better, but a mild headache remained.
Second day, I decided not to fast and go on a shake diet from exante that actually promotes it gets you into ketosis. That's a shake for breakfast, lunch and dinner, over 2 ltrs of water and that is it. I had a successful day, didn't feel to bad, although headache was still lingering it was ok.
Third day, oh man the feeling I had on the first day all came back, just without feeling sick, I pushed on through, but I was out of breath, tired and ached everywhere, hot flushes and the cravings, your brain is a *kitten*!! I could go into the mental fights I had with myself inside my head but I'd be here all day. The worse thing is you tell yourself, its only the 3rd day your not going to last, whats the point, almost accepting your fate to be unhealthy fat and unhappy.
Fourth day, the headache was gone, hot flushes had gone but the lack of energy and fatigue all over your body almost like you don't want to do anything at all, I could quite happily stay in bed all day, but I work with the elderly in health care and I had to be their, but trust me if it wasn't important I would have taken the day off. Still carrying on with the shakes, towards 8PM when the kids where sleeping and me and the missus watching tv, I felt like I wanted to cry for no reason, I felt a pinch of happiness, and something come over me, such a strange feeling, we went to bed that night and I wasn't worried what the fifth day would bring.
Wow the fifth day was almost like night and day compared to the day before. I felt like I had energy, I felt awake, ready to tackle the world and focused, everything seemed to be clearer, my brain was in overdrive, I had determination, I was chatting to my clients like no tomorrow. I couldn't believe it, although I still had a bit of fatigue all the side effects had gone, I gained bad breath and strong wee smell and my ketostix was purple in colour, which is moderate amounts of ketones in the urine. Always test first thing in morning before drink and food.
And now 3 weeks into the diet, still feeling the same 18lbs down, happy and determined to win!
I plan to stay on this diet for 12 weeks, as this is recommended by health experts not to go over as it could be bad for the body, although up to this point ketosis is very beneficial for the body.
I can now see the light and I am excited! People and family are starting to notice weight loss and a change in my attitude, still focused!
Thank you, Weight Loss Dad
How long did it take: 5 days to turn the ketostix (sticks you wee on to pick up ketones) a different colour.
The first day was probably the hardest out of the 5, I fasted to kickstart this diet, I've never felt so sick and the cravings where overwhelming. I was dizzy, hot and faint, however I failed at 9PM that day and had 5 weatabix with 3 tablespoons of sugar and hot milk! Instantly felt better, but a mild headache remained.
Second day, I decided not to fast and go on a shake diet from exante that actually promotes it gets you into ketosis. That's a shake for breakfast, lunch and dinner, over 2 ltrs of water and that is it. I had a successful day, didn't feel to bad, although headache was still lingering it was ok.
Third day, oh man the feeling I had on the first day all came back, just without feeling sick, I pushed on through, but I was out of breath, tired and ached everywhere, hot flushes and the cravings, your brain is a *kitten*!! I could go into the mental fights I had with myself inside my head but I'd be here all day. The worse thing is you tell yourself, its only the 3rd day your not going to last, whats the point, almost accepting your fate to be unhealthy fat and unhappy.
Fourth day, the headache was gone, hot flushes had gone but the lack of energy and fatigue all over your body almost like you don't want to do anything at all, I could quite happily stay in bed all day, but I work with the elderly in health care and I had to be their, but trust me if it wasn't important I would have taken the day off. Still carrying on with the shakes, towards 8PM when the kids where sleeping and me and the missus watching tv, I felt like I wanted to cry for no reason, I felt a pinch of happiness, and something come over me, such a strange feeling, we went to bed that night and I wasn't worried what the fifth day would bring.
Wow the fifth day was almost like night and day compared to the day before. I felt like I had energy, I felt awake, ready to tackle the world and focused, everything seemed to be clearer, my brain was in overdrive, I had determination, I was chatting to my clients like no tomorrow. I couldn't believe it, although I still had a bit of fatigue all the side effects had gone, I gained bad breath and strong wee smell and my ketostix was purple in colour, which is moderate amounts of ketones in the urine. Always test first thing in morning before drink and food.
And now 3 weeks into the diet, still feeling the same 18lbs down, happy and determined to win!
I plan to stay on this diet for 12 weeks, as this is recommended by health experts not to go over as it could be bad for the body, although up to this point ketosis is very beneficial for the body.
I can now see the light and I am excited! People and family are starting to notice weight loss and a change in my attitude, still focused!
Thank you, Weight Loss Dad
1
Replies
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What if I told you that you can lose weight, eating all the foods you like, and normal meals, with just one simple trick?15
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Eating food you like in a calorie deficit sounds a lot less traumatic ?!12
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Congratulations. It's great that you've found something that work for you and makes you feel great!!3
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Being 26 stone and 7 pounds wasn't a tackle with food it was a tackle with an addiction and habits I had built up over the years especially in the evening time. Its not about lower calories and exercise, its about going cold turkey breaking a habit and re-evaluating your lifestyle.
I'd agree burning more than you eat to lose weight is the way forward, for people under say 20 stone, when your weight goes above, its obvious the problem goes deeper than just eating food.9 -
40lbs In 3 weeks....?? I know a lot of water weight is lost cause of glycogen reduction, but what deficit are you running?2
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It wasn't 40lb in 3 weeks, sorry didn't see it was misleading I've been dieting since october last year, its been about 18lb in 3 weeks, I lost 12lb the first week and a steady 3 for the other 2 weeks, first week of water weight0
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pinggolfer96 wrote: »40lbs In 3 weeks....?? I know a lot of water weight is lost cause of glycogen reduction, but what deficit are you running?
OP needs to lose 180lbs still... its not as bad when you consider that.1 -
Just updated the post to be clearer, I lost 18lbs on ketosis so far, taking regular tests in morning, I started my weight loss journey in october last year with the aim to lose 180lbs. In total I have lost 40lbs so i have 140 to go.0
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Good luck to you and take one day at a time.1
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Weight_Loss_Dad wrote: »Being 26 stone and 7 pounds wasn't a tackle with food it was a tackle with an addiction and habits I had built up over the years especially in the evening time. Its not about lower calories and exercise, its about going cold turkey breaking a habit and re-evaluating your lifestyle.
I'd agree burning more than you eat to lose weight is the way forward, for people under say 20 stone, when your weight goes above, its obvious the problem goes deeper than just eating food.
As long as you know that punishing yourself isn't the answer either.4 -
Cheers Tavistock Toad, its the one diet I am enjoying the shakes are nice, I no longer have the achy feeling for food, it's great for now, I am researching and trying to plan what to do after the 12 weeks are up, so any advice would go down nicely.0
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Do you plan on staying low carb when you stop doing keto? I ask because if you plan to increase your carb intake significantly, you might want to do it gradually. You'll see a similar water weight gain as you saw in loss when you started eating keto, and that can be discouraging. As long as you recognize the source, and make sure you're still eating in a calorie deficit you'll continue to lose weight (fat)
4 -
Do you plan on staying low carb when you stop doing keto? I ask because if you plan to increase your carb intake significantly, you might want to do it gradually. You'll see a similar water weight gain as you saw in loss when you started eating keto, and that can be discouraging. As long as you recognize the source, and make sure you're still eating in a calorie deficit you'll continue to lose weight (fat)
I am still working it out, I have about 9 weeks left of this diet, but I calorie counted before and will probably be the way to move forward, I'll transition very slowly back into "normal" foods but I still want a lower than normal carbs in my diet as everything with high carbs seem to be the worse types of food in my opinion, so more than likely ill have red meats, fish, vegetables and low carb alternatives.1 -
Weight_Loss_Dad wrote: »Being 26 stone and 7 pounds wasn't a tackle with food it was a tackle with an addiction and habits I had built up over the years especially in the evening time. Its not about lower calories and exercise, its about going cold turkey breaking a habit and re-evaluating your lifestyle.
I'd agree burning more than you eat to lose weight is the way forward, for people under say 20 stone, when your weight goes above, its obvious the problem goes deeper than just eating food.
You aren't doing any of that re-evaluating stuff: you plan to do this for 12 weeks, then what??
The problem is never deeper than just eating food, it is asking yourself why you eat to excess and dealing with those issues. What you describe is to run away from those issues.1 -
If you have a food addiction, and food habits, cutting them out completely within a day stops those habits in its tracks and as of this moment the addiction, I wont stop the diet then eat how I used to, no way. Re evaluating I simply mean whats a good way to keep up weight loss and stay healthy. Such as counting calories, exercise and eating healthier foods.
But I agree its about dealing with the issues which got you to the point to feel the need to go on such diet, what I am not doing is running away I am tackling it head one, the ISSUE was addiction to bad food, its lovely, especially in the evenings watching a movie. That's the issue, there is no underlined personal problem that caused my weight gain.4 -
Congrats on your success so far.
I'm sorry your first week was so hard. You were probably experiencing an electrolyte imbalance. When you drop carbs your insulin drops and insulin is responsible for retaining water and electrolytes. You lost a lot of sodium with that initial water weight, and that can cause headaches, fatigue, moodiness, bm issues, muscle aches and spasms.
If your symptoms come back, make sure you are getting 3000-5000 mg of sodium a day. There is 2300 mg of sodium in a tsp of salt, for reference.
I do wonder why you are planning to increase carbs while still losing. If keto is working for good losses, I wouldn't change things much. As long as you are eating quality meats, eggs and dairy, you will not be low in any micronutrients. Eating veggies, nuts, olives and some fruits, like avocados and olives, will ensure you are fine.
When, or if, you do add back carbs, go slow. Many will find that adding back the carbs that led to overeating will once again lead to overeating if those foods are not as satiating or led to cravings. LCHF does not need to be temporary if you find it works well and agrees with you.
Consider joining the Low Carber Daily and Keto MFP groups for more support. Good luck.2 -
Go check out Dr. Berg on UTUBE, He has some Insight on Ketosis and Intermittent Fasting. Weight loss Dad11
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concordancia wrote: »Weight_Loss_Dad wrote: »Being 26 stone and 7 pounds wasn't a tackle with food it was a tackle with an addiction and habits I had built up over the years especially in the evening time. Its not about lower calories and exercise, its about going cold turkey breaking a habit and re-evaluating your lifestyle.
I'd agree burning more than you eat to lose weight is the way forward, for people under say 20 stone, when your weight goes above, its obvious the problem goes deeper than just eating food.
You aren't doing any of that re-evaluating stuff: you plan to do this for 12 weeks, then what??
The problem is never deeper than just eating food, it is asking yourself why you eat to excess and dealing with those issues. What you describe is to run away from those issues.
I agree. But for some, we overeat because a lot of carbs in our diets is not satiating and leads to cravings. For some, reducing carbs is addresseing the issue of why we over ate.4 -
Congrats on your success so far.
I'm sorry your first week was so hard. You were probably experiencing an electrolyte imbalance. When you drop carbs your insulin drops and insulin is responsible for retaining water and electrolytes. You lost a lot of sodium with that initial water weight, and that can cause headaches, fatigue, moodiness, bm issues, muscle aches and spasms.
If your symptoms come back, make sure you are getting 3000-5000 mg of sodium a day. There is 2300 mg of sodium in a tsp of salt, for reference.
I do wonder why you are planning to increase carbs while still losing. If keto is working for good losses, I wouldn't change things much. As long as you are eating quality meats, eggs and dairy, you will not be low in any micronutrients. Eating veggies, nuts, olives and some fruits, like avocados and olives, will ensure you are fine.
When, or if, you do add back carbs, go slow. Many will find that adding back the carbs that led to overeating will once again lead to overeating if those foods are not as satiating or led to cravings. LCHF does not need to be temporary if you find it works well and agrees with you.
Consider joining the Low Carber Daily and Keto MFP groups for more support. Good luck.
Thanks for that post just what I needed, I didn't question the feelings I had in the first week as I was expecting them, always helpful to know the reason. The tip is spot on with sodium btw thanks!
I am on on about 50-60g of carbs a day, apparently you are aloud up to 75g to keep yourself in ketosis but other places suggest you must stay under 50g and about 20g for the first week increasing by 10g each week until you find your balance, either way Its still working for me, If I can find "real foods" that keeps me in this state then I will be super happy and that's where research comes in such as the groups you suggested so thank you again. I'm not planning on increasing my carbs but if they increase when I go back to eating I'll try limit it as much as possible.0 -
bekeeper69 wrote: »Go check out Dr. Berg on UTUBE, He has some Insight on Ketosis and Intermittent Fasting. Weight loss Dad
Thanks for the recommendation will have a look!2 -
Weight_Loss_Dad wrote: »Congrats on your success so far.
I'm sorry your first week was so hard. You were probably experiencing an electrolyte imbalance. When you drop carbs your insulin drops and insulin is responsible for retaining water and electrolytes. You lost a lot of sodium with that initial water weight, and that can cause headaches, fatigue, moodiness, bm issues, muscle aches and spasms.
If your symptoms come back, make sure you are getting 3000-5000 mg of sodium a day. There is 2300 mg of sodium in a tsp of salt, for reference.
I do wonder why you are planning to increase carbs while still losing. If keto is working for good losses, I wouldn't change things much. As long as you are eating quality meats, eggs and dairy, you will not be low in any micronutrients. Eating veggies, nuts, olives and some fruits, like avocados and olives, will ensure you are fine.
When, or if, you do add back carbs, go slow. Many will find that adding back the carbs that led to overeating will once again lead to overeating if those foods are not as satiating or led to cravings. LCHF does not need to be temporary if you find it works well and agrees with you.
Consider joining the Low Carber Daily and Keto MFP groups for more support. Good luck.
Thanks for that post just what I needed, I didn't question the feelings I had in the first week as I was expecting them, always helpful to know the reason. The tip is spot on with sodium btw thanks!
I am on on about 50-60g of carbs a day, apparently you are aloud up to 75g to keep yourself in ketosis but other places suggest you must stay under 50g and about 20g for the first week increasing by 10g each week until you find your balance, either way Its still working for me, If I can find "real foods" that keeps me in this state then I will be super happy and that's where research comes in such as the groups you suggested so thank you again. I'm not planning on increasing my carbs but if they increase when I go back to eating I'll try limit it as much as possible.
The carb level needed to stay below for constant ketosis varies between people. The most active people, who time their carbs around exercise can go well over 100g, maybe even over 200g for an intense and long exercise session. An inactive, older, small person with insulin resistance may need to stay around 20 of carbs. Ketosis is usually a sure thing under 50g.
That being said, ketosis is not needed for weight loss but tends to offer some health benefits like mental clarity and better blood glucose management. Otherwise, if you are someone who is not more satiated by low carb, there is no need to go ketogenic. I really like carbs below 30g, but other low carbers prefer 50, 90, or 130 grams.
Just do what you find works for you and is sustainable.
ETA I assumed you meant "eating more" rather than "go back to eating".
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Weight_Loss_Dad wrote: »bekeeper69 wrote: »Go check out Dr. Berg on UTUBE, He has some Insight on Ketosis and Intermittent Fasting. Weight loss Dad
Thanks for the recommendation will have a look!
Be very cautious about "Dr" Berg.
Worth reading up on some of his diagnostic and treatment ideas contained in a disciplinary hearing.....
https://www.casewatch.org/board/chiro/berg.shtml7 -
I agree it varies between people, and i think your right it's what works for you as everyone is different shapes and sizes, the health benefits are great and for me easier to sustain than a low calorie diet, but for others it may be different.
If you have a list of your favourite low carb foods please fire away haha! Thanks though!0 -
Weight_Loss_Dad wrote: »bekeeper69 wrote: »Go check out Dr. Berg on UTUBE, He has some Insight on Ketosis and Intermittent Fasting. Weight loss Dad
Thanks for the recommendation will have a look!
Be very cautious about "Dr" Berg.
Worth reading up on some of his diagnostic and treatment ideas contained in a disciplinary hearing.....
https://www.casewatch.org/board/chiro/berg.shtml
He seems very sure of what hes saying, and promises results, so cautious is definitely the word to use.0 -
Weight_Loss_Dad wrote: »Weight_Loss_Dad wrote: »bekeeper69 wrote: »Go check out Dr. Berg on UTUBE, He has some Insight on Ketosis and Intermittent Fasting. Weight loss Dad
Thanks for the recommendation will have a look!
Be very cautious about "Dr" Berg.
Worth reading up on some of his diagnostic and treatment ideas contained in a disciplinary hearing.....
https://www.casewatch.org/board/chiro/berg.shtml
He seems very sure of what hes saying, and promises results, so cautious is definitely the word to use.
So does Dr.Oz....just because they have Dr. in their name, does not mean they are immune of being snake oil salesmen. Many have conflict of interest.4 -
With a deeper search they probably own an online health shop selling supplements etc... lost a lot of respect for doctors when I went to mine to help me lose weight when I was 22 stone, instead of giving me nutrition advice, activities to do etc... he told me to just be more active like when the controller is across the room get it yourself instead of asking your partner to do it. It took a lot to go to the doctors for my weight then to be told that.0
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Weight_Loss_Dad wrote: »I agree it varies between people, and i think your right it's what works for you as everyone is different shapes and sizes, the health benefits are great and for me easier to sustain than a low calorie diet, but for others it may be different.
If you have a list of your favourite low carb foods please fire away haha! Thanks though!
Just want to make sure you understand that the reason you are losing weight eating keto is because you are eating fewer calories than you expend - this is really important. Right now the types of food you are eating seem to suit you in the sense that you feel satiated with fewer calories than you might with a higher carb diet. If at some point you begin to eat more calories than you expend you will gain weight regardless of how well you are adhering to keto (or any other diet).7 -
Weight_Loss_Dad wrote: »I agree it varies between people, and i think your right it's what works for you as everyone is different shapes and sizes, the health benefits are great and for me easier to sustain than a low calorie diet, but for others it may be different.
If you have a list of your favourite low carb foods please fire away haha! Thanks though!
Just want to make sure you understand that the reason you are losing weight eating keto is because you are eating fewer calories than you expend - this is really important. Right now the types of food you are eating seem to suit you in the sense that you feel satiated with fewer calories than you might with a higher carb diet. If at some point you begin to eat more calories than you expend you will gain weight regardless of how well you are adhering to keto (or any other diet).
Thanks for caring it means a lot, It's an amazing community my fitness pal, and I can't wait to see what the future holds. I do understand why i am losing weight, my literate skills are definitely not a representation of my intelligence, I got a D in English at high school which is very poor and that reflects slightly on the way I come across online.
I'm not eating foods at the moment I am drinking meal replacement shakes, calories are between 600-700 whilst carbs remain in the 50g-60g range, which Is why I'm losing weight, which is about 2000 calories less than the recommended for my size, and each pound of weight is equal to 3500 calories. So I'm losing weight through both low calories and ketosis. Now my body has limited to no carbs to turn into glucose as energy it has no choice but to break down my body fat to turn into glucose to energy. Which was why I went through the keto flu to begin with. The best thing about the shakes is that they are getting all the vitamins and minerals you need in a day, so my body is now running better than it ever was and losing weight, which is why I am still happy to carry on. The body processes it's stored fat for energy better than processing carbs for energy as well, so mental clarity is also good.13 -
Weight_Loss_Dad wrote: »Weight_Loss_Dad wrote: »I agree it varies between people, and i think your right it's what works for you as everyone is different shapes and sizes, the health benefits are great and for me easier to sustain than a low calorie diet, but for others it may be different.
If you have a list of your favourite low carb foods please fire away haha! Thanks though!
Just want to make sure you understand that the reason you are losing weight eating keto is because you are eating fewer calories than you expend - this is really important. Right now the types of food you are eating seem to suit you in the sense that you feel satiated with fewer calories than you might with a higher carb diet. If at some point you begin to eat more calories than you expend you will gain weight regardless of how well you are adhering to keto (or any other diet).
Thanks for caring it means a lot, It's an amazing community my fitness pal, and I can't wait to see what the future holds. I do understand why i am losing weight, my literate skills are definitely not a representation of my intelligence, I got a D in English at high school which is very poor and that reflects slightly on the way I come across online.
I'm not eating foods at the moment I am drinking meal replacement shakes, calories are between 600-700 whilst carbs remain in the 50g-60g range, which Is why I'm losing weight, which is about 2000 calories less than the recommended for my size, and each pound of weight is equal to 3500 calories. So I'm losing weight through both low calories and ketosis. Now my body has limited to no carbs to turn into glucose as energy it has no choice but to break down my body fat to turn into glucose to energy. Which was why I went through the keto flu to begin with. The best thing about the shakes is that they are getting all the vitamins and minerals you need in a day, so my body is now running better than it ever was and losing weight, which is why I am still happy to carry on. The body processes it's stored fat for energy better than processing carbs for energy as well, so mental clarity is also good.
That isn't mental clarity. That is the euphoria your body thinks will help you go forage for food. You are consuming less than a bariatric patient.11 -
concordancia wrote: »Weight_Loss_Dad wrote: »Weight_Loss_Dad wrote: »I agree it varies between people, and i think your right it's what works for you as everyone is different shapes and sizes, the health benefits are great and for me easier to sustain than a low calorie diet, but for others it may be different.
If you have a list of your favourite low carb foods please fire away haha! Thanks though!
Just want to make sure you understand that the reason you are losing weight eating keto is because you are eating fewer calories than you expend - this is really important. Right now the types of food you are eating seem to suit you in the sense that you feel satiated with fewer calories than you might with a higher carb diet. If at some point you begin to eat more calories than you expend you will gain weight regardless of how well you are adhering to keto (or any other diet).
Thanks for caring it means a lot, It's an amazing community my fitness pal, and I can't wait to see what the future holds. I do understand why i am losing weight, my literate skills are definitely not a representation of my intelligence, I got a D in English at high school which is very poor and that reflects slightly on the way I come across online.
I'm not eating foods at the moment I am drinking meal replacement shakes, calories are between 600-700 whilst carbs remain in the 50g-60g range, which Is why I'm losing weight, which is about 2000 calories less than the recommended for my size, and each pound of weight is equal to 3500 calories. So I'm losing weight through both low calories and ketosis. Now my body has limited to no carbs to turn into glucose as energy it has no choice but to break down my body fat to turn into glucose to energy. Which was why I went through the keto flu to begin with. The best thing about the shakes is that they are getting all the vitamins and minerals you need in a day, so my body is now running better than it ever was and losing weight, which is why I am still happy to carry on. The body processes it's stored fat for energy better than processing carbs for energy as well, so mental clarity is also good.
That isn't mental clarity. That is the euphoria your body thinks will help you go forage for food. You are consuming less than a bariatric patient.
Haha I am technically classed as bariatric, either way it's a better mentality I have that i did before dieting.4
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