Here is the simple answer. Have a realistic outlook and a positive mindset. If you are looking for a fast track weight-loss, do not shoot for losing more than 2 lbs a week. If your goal is to lose fat primarily, then you should focus your exercising on lighter weight strength training (due to a lower carbohydrate diet) and a moderate cardio regimine. Each workout should be no more than 45 minutes long. Shoot for burning around 300-400 kcal / hour. Weigh yourself once a week, unless daily weighing would motivate you to stay on your diet, like it motivates me. I dont pay much attention to the scale. I take measurements every month they tell the real story.

This is a life-style not a diet. Just keep on keeping on!

It's way way too early in the process. Put the scale in the garbage and get a super tight piece of clothing and try it on the same day each week and take a picture. If you are doing this correctly you will see the results regardless of what some $10 bathroom scale says. If you gain a pound of lean mass and lose a pound of fat the scale says a big 0 but your clothing won't lie to you. If you are numbers driven get a Fit3D scan once a month and you will see your deeper numbers.

I had a heap of 0.2, 0.7, 0.4, 1.0 type weight losses and know what happened? At the end of 2018 they had all added up to 55 pounds gone. It takes time

From what I have read and been told on here you will not be in ketosis for 6-7 weeks of Keto (no cheats) so if you started Jan 6th plan on being there around Feb 26.
What % is your calories deficit, and what are your carb, fat and protein macros? Are you measuring and weighing your food?

As far as the scale I'll share what happened last Saturday. I was in a weight stall, the scale hadn't moved (but I'm in this for the long hall so I didn't freak). I was heading out and reached into my closet and pulled out a pair of black pants to wear (I have a few) but they were the wrong black pants. They were the ones 2 weeks ago I could not get into, the zip came only half way. Without thinking I put them on and had to safety pin the waist to take them in an additional 2". I was in shock because the 2 scales I have had not moved!

I suggest, you take a three pronged approach.
1) Measure your body, find some tight clothing and use that as a test and then get on the scale.
2) Check you are 100% on point with your calories, fat, carb and protein, weigh and measure and don't cheat.
3) Chill, it's not even 2 weeks your body is trying to figure out what the "bleep" is happening and you need to give it time to get with the program.

KetoZandra wrote: »

From what I have read and been told on here you will not be in ketosis for 6-7 weeks of Keto (no cheats) so if you started Jan 6th plan on being there around Feb 26.
What % is your calories deficit, and what are your carb, fat and protein macros? Are you measuring and weighing your food?

As far as the scale I'll share what happened last Saturday. I was in a weight stall, the scale hadn't moved (but I'm in this for the long hall so I didn't freak). I was heading out and reached into my closet and pulled out a pair of black pants to wear (I have a few) but they were the wrong black pants. They were the ones 2 weeks ago I could not get into, the zip came only half way. Without thinking I put them on and had to safety pin the waist to take them in an additional 2". I was in shock because the 2 scales I have had not moved!

I suggest, you take a three pronged approach.
1) Measure your body, find some tight clothing and use that as a test and then get on the scale.
2) Check you are 100% on point with your calories, fat, carb and protein, weigh and measure and don't cheat.
3) Chill, it's not even 2 weeks your body is trying to figure out what the "bleep" is happening and you need to give it time to get with the program.

That isn't exactly accurate. It will take you that long to become fully fat-adapted (your body has all the metabolic machinery in place to be at prime efficiency.) You're in ketosis within 24-48 hours, depending on how much glycogen you have stored in your muscles and how low your carb level is.

Anyone know how long it takes to undo fat adaptation? Like, now long does a body need to be out of ketosis before it's no longer fat adapted?

@cgcrutch I really like your new pic! Very nice.

At 70kg, I doubt you have a lot to lose. That will cause slower losses.

You are losing almost 1 kg a week. That is almost 2 lbs. That's pretty fast imo. If that rate keeps up you would be down 7 kg in two months. That's about 15 lbs!

cgcrutch wrote: »

Anyone know how long it takes to undo fat adaptation? Like, now long does a body need to be out of ketosis before it's no longer fat adapted?

I think a few days to weeks depending on how long you have been fat adapted, what foods you switched to (cakes and crisps and soda vs more veggies for a few days), and your health and activity level.

Some people carb cycle and eat large amounts of carbs around exercise but while fat adapted, they still mainly rely on fats and ketones for fuel.

But this is an educated guess only.