Not Loosing Weight - After three weeks

Been on Keto diet for 3 weeks, tracking everything  Keto plan: 5%carb. 25% protein, 70% fat.  This is my first time on the diet and wondering if I am being too egressive with my % often fine veggies swing me over my % by end of day. 

I weigh every morning every night and there is only a 5lb swing, mostly water I would think.

Strips state low Keto levels 

Absolutely NO complex carbs.  Following all the rules of the diet.

Drink Bullet coffee, zero processed foods, sugar or salt very low intake,  the odd chocolate but it is 85-90% cacao, no alcohol at this point.

5000k steps per day

3 days of low impact stretching and free weights.

On the plus side  have notice clothing fits looser.  Any suggestions would be greatly appreciated.

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  • You can lose inched and not pounds.  Don't obsess over the scale.  Measure yourself... take pictures. 

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  • Dooglazz , sounds pretty good but missyjre9bcb  is right.  You may be trading fat for muscle and muscle is heavier so looser clothes is a good sign.  My only thought is change your macro ratios just a bit to 75, 20, 5.  If you're insulin resistent or eating too much protein, this could help push you farther into ketosis.  Good luck but sounds like you're doing great.  Keep it up.

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    • Dooglazz
    • Dooglazz
    • 6 yrs ago
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    Thank you for the suggestions, will start the changes today.

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  • Stop the chocolate and anything that is not absolutely essential. Bacon and eggs with plenty of butter  and mct coffee in the morning. Ground meat or piece of fish (add butter) and 2 avocados in the evening. That’s all you need. And repeat every day. Variety is for pussies. 

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  • Kiril Kiro I think you're on to something with this.  I've been plateaued now for about three weeks.  I've gone to extreme intermittent fasting... only keto coffee (with MCT) until at least 2pm, later if I can tolerate it.  The foods you listed, definitely.  Hoping to break through soon.  Thanks.

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  • Dsterlin97 Don’t forget the requirement for extra sodium during this process.  2 cubes broth in hot water at least once a day (in addition salt added to your meals if possible) If you get cramps in your legs at night, means not enough sodium in your system  

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  • Just throwing this out there, what are your calories? Even with Keto, you'll have to retain a decreased caloric intake to lose weight. If you were eating 4000 calories of protein and fats (which lord knows how you could do that, I get full at about 1700 calories), you're going to gain weight. This also means if you're eating enough calories to maintain your weight, then you won't lose any. 

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