How much have you lost?

I have been doing Keto for about two weeks now and have not seen any weight loss. I have been feeling great, but wonder what should the expectations be for losing weight. I realize its based on individual goals, but curious to see how others have progressed. Can you all share how long you have been in Keto and how many lbs lost? Thanks!

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  • I started my third week on the April 15th, only down 2.6. I was really hoping to see better results. It makes me feel like I am doing something wrong.  My biggest challenge is getting in the fat with overdoing the protein and calories. 

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  • Day 12 down 7.5 lbs

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  • 9 1/2 weeks -23 pounds 

    I wonder if you are in Ketosis.  Most of us lose several pounds of water weight in the first week.  You may need to adjust your settings.

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  • Week #2 for me doing OMAD and down 14lbs. 

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  • Koshka I’m in the same exact boat as you. The first week I was doing great. I guess all of it was water weight because now, nothing. I’m doing everything right supposedly. Usually this is where I would normally get discouraged and quit and I really don’t want to. But ......dang

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  • Gap4endz Gap4endz same here.🥴

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  • Mark what’s OMAD? 

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  • I’m down 5 lbs and am in 3rd week. I wonder if I’m doing it right too

    Started going for the fat and skip veggies as there are just carbs in everything.  Some say not enough protein will kill it some say too much will kill it. IDK what is true. 

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  • I reset my macros the other day by accident but am glad I did.  When you lose even a small portion you must reduce your calorie intake :).  PITA for sure but so worth it :)

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    • KM
    • kmball123
    • 11 mths ago
    • 5
    • Reported - view

    Started vegetarian version of Keto after Thanksgiving.  Between December and March I’ve lost over 35lbs.  I’ve stalled for the last month and am trying to get more protein in my diet (without eating animals :-)) and lower my fat intake since I think that’s what has me stalled.  But feeling really good and thankful to have made great progress in a short amount of time.   Keto on! 

    Additionally, even though I haven’t lost much in the last month I do see changes in my body.

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  • ofelidany5 yep, If it werent for feeling really good, this is where I would decide to throw in the towel.

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  • Gap4endz I tend to go over with the fat unintentionally, mostly by eating lots of dairy/cheese and meats, like bacon and salami. It does not really feel like a diet for this reason:), but the weight loss is not really there either, probably too many calories. I adjusted my macros today and hopefully will see some progress. 

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  • KM Do you eat eggs and cheese, they are good sources of protein :)

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  • Gina I am not in ketosis according to the urine test, though I have been consistently sticking to the 70/25/5 ratio, not sure what may be going on. For weight loss I am guessing I need to decrease the calories, but should ketosis kick in regardless based on ratios? 

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    • KM
    • kmball123
    • 11 mths ago
    • 1
    • Reported - view

    debra06201374ad Yes, I eat eggs, cheese and heavy whipping cream and butter. 

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  • KM if you go foods click the advisor button. It will give you suggestions to eat for your macros. 

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  • Koshka If you are staying under carb goal and not exceeding your protein goal most people would be in ketosis within a couple of days.  I’m not sure why you are having trouble.  Something is definitely off.

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  • Koshka yeah I do have to say I do feel really good. But...I want results too.

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  • In order to lose weight, you need to be consuming fewer calories than you burn. It's simple math. There are a number of metabolic rate calculators available online which will help you determine how many calories you burn each day just being alive. I would suggest using several and taking the lower number. Then you need to set your calories for a number below that. The further below, the faster you will lose, in theory. There are a lot of factors which will impact your speed of weight loss though, do not put stock in the calculators that tell you that if you have a deficit of x calories a day you will lose a specific number of pounds a week. It's highly variable person-to-person. Without Drs instruction do not reduce your calories below 1200 if you are a woman and I believe 1800 is the minimum for a man. You can manually set your calories in settings, and it will then calculate your macros from there. For basic Keto you want 5% net carbs, 25% protein, 70% fat.  If you're just starting out don't cut your calories too deeply, make a modest cut and then make a modest cut again until you get to the minimum you are comfortable with. Remember that carbs are a maximum, you do not ever want to exceed that number. Protein is a goal, you want to hit it if possible. Fats are a goal and a minimum, you want to hit them, if you go over a bit that's fine. Especially if you are coming up short on carbs, making up the difference with fat to meet your daily calories is a good choice.  Everyone responds to the diet differently, and the more you have to lose, the faster you tend to lose it. People who start keto needing to lose only 10 or 25 lb usually find it very slow going. As far as being in ketosis or not, the test strips are not very reliable. They also stop working not too long after you get into ketosis. When your body first starts producing ketones, it doesn't know how to use them. So you're excreting them in your saliva, sweat and urine. This is why you have keto breath, keto sweat, and the test strips will read ketones in your urine. However once you become fat adapted and your body starts using the ketones, you aren't excreting them anymore. So the test strips will show negative results or very small results. Lastly I just want to remind everyone that it took more than a minute to build the body you're in, it's going to take more than a minute to get to the body you want.

     

    In answer to your question, I have been doing keto for just under eight months.  I'm 59 years old, 5 foot 6, sedentary.   I started at 245 and my last weigh-in was 177. I have hit a point at which I tend to plateau no matter what diet I'm on, so I have cut out dairy, soy, and complex treats for the month of April in an effort to push past it.  While I do not adhere to the grass-fed, organic, etc rules, I cook almost everything I eat at home from fresh whole ingredients. I do not cheat, I rarely exceed 10 grams of net carbs, and I am on a 1,200 calorie a day diet.  My goal weight is 140 - 145.  I am doing everything I can to hit my goal within one year of starting this program. Thereafter I intend to shift to a maintenance version with more veggies and perhaps a small amount of fruit.

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  • Debi OMAD= One meal a day.  Also referred to as 24 hr Intermittent fasting (IF) , because you basically go 24hrs between meals.  I do OMAD most days just for convenience.

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  • I started 9 days ago and I’m down 8 lbs. I have noticed a big loss in inches though so thats what I’m mainly focusing on. 

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  • Moondrake You are doing GREAT.  When you go OMAD do you not get hungry?

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  • debra06201374ad If I get hungry, I eat something.  If I'm just restless-hungry, I'll have an ounce of pecans or macadamia nuts, savoring each one by very thoroughly chewing it up.  If I'm actually hungry, I'll usually have a salad with homemade fat free dressing, get my spinach and avocado in for the day.  But most of the time I'm not hungry at all till dinner.  It's convenient because I can make really nice meals and have only one meal to plan, prepare, and clean up from.  For example, yesterday afternoon I bought a rotisserie chicken to tear down and freeze for salads and it smelled so good I had a couple of ounces while prepping it.  Dinner last night was steak with portobello mushrooms sauteed in truffle infused olive oil with baked asparagus.  For dessert I had a dark chocolate brownie with coconut cream topping.  My calorie goal is 1,200.  I hit 1,199.  7 net carbs, 63g protein, 97g fat.   🎯

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  • Moondrake  thank you for your advise

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  • Down 42 lbs in nine weeks

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