Keto
Love2laugh55
Posts: 11 Member
Good morning,
I'm just getting started on keto and the first 2 weeks I lost 7 lbs but this 3rd week nothing and I even gained a half pound. Any advise on what I'm doing wrong? I'm staying at or under 20 carbs a day. Thank you in advance.
I'm just getting started on keto and the first 2 weeks I lost 7 lbs but this 3rd week nothing and I even gained a half pound. Any advise on what I'm doing wrong? I'm staying at or under 20 carbs a day. Thank you in advance.
1
Replies
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There is a lot of water loss in the beginning, this is nothing wrong, this is totally normal.3
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Love2laugh55 wrote: »Good morning,
I'm just getting started on keto and the first 2 weeks I lost 7 lbs but this 3rd week nothing and I even gained a half pound. Any advise on what I'm doing wrong? I'm staying at or under 20 carbs a day. Thank you in advance.
It's normal no matter what type of eating program you are on. But with keto specifically, eliminating (almost) carbs results in glycogen depletion, which is your primary portion of weight loss the first week or so - and if you are eating in a calorie deficit, some of it will be fat.
After that, the size of your calorie deficit is what determines your rate of fat loss - not carbs. The reason keto works for many is that removing a food group helps you to eat less calories. If you reintroduced carbs at any point, but kept your calories the same, you would gain back your glycogen stores (not fat).
Getting under 20 carbs per day puts you into ketosis. It does not automatically put you into a calorie deficit. So just make sure that if you are doing keto, and your goal is to lose fat, that you are also in a calorie deficit.
Make sense?
[Edit to add] Also remember that no matter what program you use, your fat loss may be close to linear, but your weight will fluctuate. Don't worry about the scale over a week. Look at the 4-8 week trend. Keto or not, your weight has always fluctuated - always has; always will because fluid retention in your body fluctuates (don't try to control that part).3 -
Thank you soo much. I will watch my calories as well.3
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Thank you for sharing this as I am experiencing the same issue. The first 2 weeks I lost 12 lbs and I weighed myself yesterday and gained a pound. I'm in my third week as well -2
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ladies, I wouldn't even count a half pound gain as a gain...half pound can be anything from the scale battery to a full bladder and women retain more water too especially if it's around the time you menstruate.6
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Thanks - makes sense but i just want to see the number on the scale drop lol2
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Yeah I know what you mean! You'll hear on here all the time how you shouldn't weigh yourself everyday...but I honestly compulsively weigh myself, so I'm just as guilty! but if I gained a half pound I wont assume somethings wrong unless I keep seeing that number for a couple weeks or so.
How long have you guys (wont call it gaining weight) hit this plateau? 12 lbs in two weeks seems pretty extreme, but I've noticed too that after starting a diet the initial shock of fewer calories usually results in some pretty sudden weight loss at first but then kinda slows down as your body gets used to the new intake....
I'm just starting keto for the first time and am only 3 days in, but hopefully my body drops 12 lbs like that too! lol1 -
I had the keto flu during my second week and it was difficult for me to eat. So that could have been another reason for the rapid weigh loss. I have also watched my weight more calorie counting and low fat diet. I wanted to try keto since I have seen and heard a lot of great things. So giving this a try! Good luck with your journey on Keto!2
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Love2laugh55 wrote: »Good morning,
I'm just getting started on keto and the first 2 weeks I lost 7 lbs but this 3rd week nothing and I even gained a half pound. Any advise on what I'm doing wrong? I'm staying at or under 20 carbs a day. Thank you in advance.
You're not doing anything wrong...when you first start out you dump a lot of water weight as you deplete glycogen stores...after that, you even out to a more realistic rate of loss which means you will have weeks with no loss, small loss, bigger loss, and even gains. It's all about the trend over time. The extent of your calorie deficit will determine your fat loss...not keto or carbs, etc...
What weight loss looks like when plotted out on a graph...
See the red line? That's the trend...that's what is important.5 -
I've only been on the keto diet for 3 days and I've lost 3 pounds. I don't care if it is water weight or not!!! I could hardly finish my wonderful salad with all sorts of stuff in and full fat dressing, chicken leg and thigh, olives, seeds, cheese, 1/2 avacado and cheese. Its not just eating 20 carbs or less. It is a ratio of units. Go to tasteaholics.com As you look through their site you will see how to do this. It is easy so don't freak out!!! You just put in you height, weight, gender, age and your body fat. It has a box to check that says "I have no idea". Check that and it will show you pictures, and you choose the one that most fits you and that is it. You can add your email and they will email what amounts of fat, protein, and carbs. You can read it on the screen or print it. I wanted it in an email so I could find it again!! Sorry to say that my body fat was 45%. I've been eating 100 carbs per day. I may not stay on this diet forever, but this is good for me because I usually eat everything I want on the keto diet and tons of bread, potatoes, sweets, and sweets, bread, and potatoes!!! Hope this is helpful... Good luck on your journey..3
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I experienced the same, but remember keto heals from the inside out, weightloss is just a benefit. If you haven't already, start taking your measurements! Weeks I didn't have a loss on the scale, I lost in inches. Just keep at it!14
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mrsskinny629 wrote: »I experienced the same, but remember keto heals from the inside out, weightloss is just a benefit. If you haven't already, start taking your measurements! Weeks I didn't have a loss on the scale, I lost in inches. Just keep at it!
Absent specific medical conditions, keto is just another way to restrict calories. For some people it's a great way to lose weight but there's nothing magical that makes it heal "from the inside out".7 -
So my wife and I are in Keto - going on 2 weeks this Friday. Have done it many times before. We use the Precision Xtra blood ketones meter. My wife has only lost 1 pound and keeps dropping 6 oz then gaining it back. Her blood ketones were 0.9 this morning and she gained 6 ounces again. I am dropping weight like crazy. Why does she seem to be stuck? She is hardly eating anything except for dinner.0
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rootsphere wrote: »So my wife and I are in Keto - going on 2 weeks this Friday. Have done it many times before. We use the Precision Xtra blood ketones meter. My wife has only lost 1 pound and keeps dropping 6 oz then gaining it back. Her blood ketones were 0.9 this morning and she gained 6 ounces again. I am dropping weight like crazy. Why does she seem to be stuck? She is hardly eating anything except for dinner.
You haven't mentioned how much she is eating. You can be in ketosis and gain weight too!
Not to mention that, as a woman, she doesn't release fluids as easily as you because her body has more reasons to hold on to it. It's also an extremely short window of time....5 -
She is eating about 1500 calories a day. Staying under 30 net carbs/day. Eats a snack for lunch (usually some cheese and nuts) then a nice dinner of meats and veggies. Usually a Keto snack at night too using Swerve as a sweetener. Nothing else.1
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mrsskinny629 wrote: »I experienced the same, but remember keto heals from the inside out, weightloss is just a benefit. If you haven't already, start taking your measurements! Weeks I didn't have a loss on the scale, I lost in inches. Just keep at it!
Absent specific medical conditions, keto is just another way to restrict calories. For some people it's a great way to lose weight but there's nothing magical that makes it heal "from the inside out".mrsskinny629 wrote: »I experienced the same, but remember keto heals from the inside out, weightloss is just a benefit. If you haven't already, start taking your measurements! Weeks I didn't have a loss on the scale, I lost in inches. Just keep at it!
Absent specific medical conditions, keto is just another way to restrict calories. For some people it's a great way to lose weight but there's nothing magical that makes it heal "from the inside out".
I am diabetic not on meds. Since I've started the keto eating my numbers are amazing. So I know its helping that and was hoping to drop 30 lbs. I guess it will take a while to see results.3 -
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, MCT, ACV, 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!
-S9 -
As has been said, I'm confident, you're not necessarily doing anything wrong. I've never read a woman on keto say that she did not have monthly hormonal fluctuations. Well, maybe the older women. But keep on truckin' and don't worry about it.1
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pamjoliver56 wrote: »I've only been on the keto diet for 3 days and I've lost 3 pounds. I don't care if it is water weight or not!!! I could hardly finish my wonderful salad with all sorts of stuff in and full fat dressing, chicken leg and thigh, olives, seeds, cheese, 1/2 avacado and cheese. Its not just eating 20 carbs or less. It is a ratio of units. Go to tasteaholics.com As you look through their site you will see how to do this. It is easy so don't freak out!!! You just put in you height, weight, gender, age and your body fat. It has a box to check that says "I have no idea". Check that and it will show you pictures, and you choose the one that most fits you and that is it. You can add your email and they will email what amounts of fat, protein, and carbs. You can read it on the screen or print it. I wanted it in an email so I could find it again!! Sorry to say that my body fat was 45%. I've been eating 100 carbs per day. I may not stay on this diet forever, but this is good for me because I usually eat everything I want on the keto diet and tons of bread, potatoes, sweets, and sweets, bread, and potatoes!!! Hope this is helpful... Good luck on your journey..
if you arent an athlete and eating a 100g of carbs a day you arent doing keto. keto is less than 50g net of carbs(minus fiber and sugar alcohols) you dont eat bread,potatoes and sweets on keto. keto is high fat ,low carbs and moderate protein.2 -
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, MCT, ACV, 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
you also have to subtract any sugar alcohols in foods too not just fiber.
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You all have been so helpful! Thank you:)2
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In MFP it only lets you set a carb goal not net carb, or is net carb what MFP tracks?0
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MFP just tracks what you log. So the issue is the entries. Some are total carbs (include fiber). This is the case for anything from a US package or the good US whole food entries (USDA entries). It's important to be careful about what entries you use, as some are just wrong.
In addition to US package entries, Canadian package entries, and USDA entries, there are also entries from European and Australian sources, among others, and from their packages, and also that people created to be net carb. None of those will be total carb, they will be net carb.
If you are getting your information from the US entries and are careful in choosing them, you can assume they are NOT net carb. Other entries might already be net carb. People outside the US/Canada should not just subtract fiber and think it's correct.
All that aside, your profile says you are in the US, so if you pick good entries and check information, they are going to be total carb. Easiest thing to do -- and also informative -- is to track fiber too and subtract it. I promise it's a simple exercise that can easily be done in your head.2 -
I'm getting mct oil. I see a lot of ppl use it.3
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Love2laugh55 wrote: »I'm getting mct oil. I see a lot of ppl use it.
There is absolutely no need for MCT oil. Just make sure that you are eating fats from real foods (butter, coconut oil, etc) and you will be ok.4 -
pamjoliver56 wrote: »I've only been on the keto diet for 3 days and I've lost 3 pounds. I don't care if it is water weight or not!!! I could hardly finish my wonderful salad with all sorts of stuff in and full fat dressing, chicken leg and thigh, olives, seeds, cheese, 1/2 avacado and cheese. Its not just eating 20 carbs or less. It is a ratio of units. Go to tasteaholics.com As you look through their site you will see how to do this. It is easy so don't freak out!!! You just put in you height, weight, gender, age and your body fat. It has a box to check that says "I have no idea". Check that and it will show you pictures, and you choose the one that most fits you and that is it. You can add your email and they will email what amounts of fat, protein, and carbs. You can read it on the screen or print it. I wanted it in an email so I could find it again!! Sorry to say that my body fat was 45%. I've been eating 100 carbs per day. I may not stay on this diet forever, but this is good for me because I usually eat everything I want on the keto diet and tons of bread, potatoes, sweets, and sweets, bread, and potatoes!!! Hope this is helpful... Good luck on your journey..
Congrats on getting started and your 3 lb. loss!
FYI - Eating 100 grams of carbs a day is a low carb diet. Keto requires you to eat 20 grams of carbs a day or less. Some people count net carbs, which means not counting any fiber carbs.
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mrsskinny629 wrote: »I experienced the same, but remember keto heals from the inside out, weightloss is just a benefit. If you haven't already, start taking your measurements! Weeks I didn't have a loss on the scale, I lost in inches. Just keep at it!
This phrase is starting to pop up in various keto threads-I'm going to take a guess that Dr Oz did another keto segment
Op, weight loss comes down to being at the correct calorie deficit for your weight loss goals. Keto (or any other diet plan out there) helps some people achieve their needed calorie deficit because it aligns with how they like to eat, the macros ratios help them with satiety, some people do better with a more structured plan etc etc. No harm in trying keto and seeing how it works for you, but realize that at the end of the day it's your calorie intake that dictates your weight loss.7 -
I have been on keto for about 2 weeks now and I lost 9 but gained 2 back. I took pictures to compare to my before pictures and I could see that I had lost inches. I've decided to stay off the scale except for a once weekly weigh in. I also measured last night so I can do that once a week. I'm sure when coming off of sugars and carbs, the withdraws make our bodies fluctuate more and if we are introducing foods it's never seen before or had very little of, there might be a reaction taking place there as well that we have to get past... Once we are adjusted, it will even out. 1-2 lbs/week is healthy weight loss, and it's ok not to lose some weeks. Just keep on going.
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Make sure if you are new to Keto to take electrolytes and magnesium. This will help ease the Keto flu. Are you getting in all your fats? You can also fast for a day to kick ketosis in harder? Are you tracking your keto state with urine strips or a meter? Start with strips. They are about $11 at CVS. Walking is also the best fat burner. Food for thought...1
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Make sure if you are new to Keto to take electrolytes and magnesium. This will help ease the Keto flu. Are you getting in all your fats? You can also fast for a day to kick ketosis in harder? Are you tracking your keto state with urine strips or a meter? Start with strips. They are about $11 at CVS. Walking is also the best fat burner. Food for thought...
fat burning happens in a deficit. so walking is a good calorie burner but if you are eating more than you burn walking will do nothing for fat loss
3
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