In ketosis, but no weight loss...
Hi all! Day #6! I keep strictly to my macros and have been in ketosis since day 2. I was doing 18/6 intermittent fasting, but my ketone levels kept jumping above 5 after a fast. Stopped fasting today and I figure one step at a time, I need to get used to ketosis for a bit and then try IF. Problem is I have lost less than a pound. I feel like I'm doing something wrong, but not sure what. Should I scale back on calorie intake? Less carbs? Just not sure where to go from here! Aside from no weight loss I feel good, great energy, no foggy feeling and most surprisingly, no cravings! Thanks in advance for any advice!
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Incomplete data but id check my macros. Set calories to zero weight loss then set macros. Slide cals to left to obtain desired loss rate.
unusual to enter ketosis that quick. Are you testing to confirm?
keep under carbs and don't exceed proteins. You can go well below fat macro at first to boost weight loss. Remember: reduced carbs drive the body to burn fat. In a zero-sum game, it can burn either dietary fat or stored body fat. Less dietary fat means it must burn stored fat. Thats where the weight loss happens
Hope this helps.
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Be patient and don't panic. To get into full keto fat burning mode can take up to 2 weeks or more. Save fasting for the second month. Make sure you know your BMR and set a realistic goal for daily calorie consumption. Mine is 2250 and I try to stay below 1800 calories a day and keep my net carbs at or below 23g p/day.
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Pat F Thanks Pat. I am going to play around with the macros now. I am testing for ketosis, and I was pretty surprised that it happened that fast, but I have to say I feel better that I have in years!! Weight loss will be an added bonus!!
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MobyDick2020 Thanks for the advice! What is BMR? I'm racking my brain but can't come up with anything...
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Kasey1977 it stands for Basal Metabolic Rate, the amount of caloric energy required daily to run the major functions of the brain, lungs and heart, absent any other activity. Here's a basic calculator that'll clue you into your number. With it, you'll have the knowledge as where to set your daily caloric deficit goal. https://www.active.com/fitness/calculators/bmr
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MobyDick2020 thanks so much!