Keto for beginners question...

tiffanylanden3355
tiffanylanden3355 Posts: 2 Member
in Getting Started
I started Keto and lost 3lbs the first couple of days then nothing the rest of the week. Does it take time to see progress or am possibly doing something wrong? I measured every day just to make sure I didnt gain.

Replies

  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Weight loss is rarely linear. Some weeks you could lose 5lbs but the next gain a lb., all while doing exactly the same thing. If you are in a calorie deficit, you are losing fat. The scale is just not reflecting it as much, or as fast, as you would like. ;)
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    It’s been one week? The three pounds you lost is likely mostly water weight, which is normal in any diet but especially pronounced with keto or low carb. This is also why people tend to get discouraged when they see an initial drop and then things level off or may even rebound a little.

    Weight loss is measured over weeks and months of consistent behavior, not a few days. Water weight fluctuations can mask the true patterns of fat loss and is impacted by all sorts of external factors - extra sodium, extra carbs, menstrual cycles, new exercise routines, stress, etc.

    You need to be patient. Are you counting calories with keto? Because regardless of the type of foods you eat, weight loss comes from being in a calorie deficit.
  • maureenkhilde
    maureenkhilde Posts: 849 Member
    I get you are on Keto, but how are you measuring? I ask because I follow low carb. And I weigh my food, so I know that I am staying within my macros of how many carbs for fruits and veges, for fat, and for protein I can have./ Along with knowing that fruit, vege and protein are 4 calories for every gram. And fat is 9 calories for every gram. So if I stay within my allowance, plus I choose to do some exercise. I know I am doing the right stuff. And 3 lbs is fine for first few days, even if mostly water weight.
    But how do you know you are eating the correct amount?
  • Sloth2016
    Sloth2016 Posts: 838 Member
    Hi and welcome! Good on you for taking the initiative.

    Remember that no diet is going to yield linear weight loss; you will experience fits and starts, plateaus and "whooshes" and even then only if you consistently maintain a calorie deficit.

    Here are some keto recommendations:

    1. Set up your height, weight and goals into the MFP app. and log your food daily to track your intake; If you've never tracked your intake, a food scale is your best friend/necessity.
    2. You can also use the app to plan your day.
    3. Target 50g or less of net carbohydrates (Net = Total - Fiber).
    4. Get enough protein, at least 0.8g per lb. of your lean body weight.
    5. Fill in the remainder of your calorie goal with protein and fat as you like.
    6. Get enough sodium (~3000mg to 5000mg daily).
    7. Track your calories using the MFP app.; make sure that if your appetite drops drastically that you are still eating enough calories (1200 cal/day for females, 1500 cal/day for males) and OTOH that you are not overeating either.
    8. Remember that nutrition still matters, try to get the predominate portion of your intake from delicious whole foods/home cooked meals/quality restaurant meals.
    9. Remember treats help; this shouldn't be drudgery, if it is your doin' it wrong.
    10. The amount of carbohydrates can be increased if you exercise or are especially active without adversely affecting you; remember this when you want to have rice or pasta with your meal.
    11. Consider joining a group and meeting new friends: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum and/or https://community.myfitnesspal.com/en/group/1143-keto
    12. Avoid silly supplements (exogenous ketones, etc.); they are not necessary and mostly just reduce the weight of your wallet.
    13. Remember that with keto, as with other diets, weight loss isn't linear; you will experience rapid loss at the beginning, more gradual loss thereafter, and likely plateaus and "whooshes".
    14. Check out different keto protocols (SKD, standard keto diet, CKD, cyclical keto diet, etc.)
    15. Read up on the science behind keto diets and how they work in Lyle McDonald, "The Ketogenic Diet".

    Best wishes for success!
    -S
  • tiffanylanden3355
    tiffanylanden3355 Posts: 2 Member
    Thank you everyone. I think I was expecting to much and I was tracking but need to dig my scale out and not eyeball while I get going. I have been recovering from surgery and working hard to be increasingly active with some roadblocks. So I get easily frustrated. Good luck to all with their goals 😀

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