Expectable weight loss on Keto?

[Jimd0586]

Hey all, I'm new here and new to Keto. I lifted a bit when I was younger but fell out of it until recently. I've been on Keytosis for maybe 2.5 weeks and have dropped from 209 down to 197 as of this morning... I'm sure mostly water weight. I bought ketostix just to use as a basic tool to see if I'm in keytosis these last few days and it shows that I am.

My question is, how much can I expect to lose in maybe 5 weeks? I lift 3-4 times a week now and jog maybe 3 times a week (about 3 miles). Is 190 by Christmas possible?

My daily diet is generally a scoop of protein powder for breakfast (13 g carbs), Greek yogurt at lunch with sandwhich meat, almonds if I'm hungry for a snack, and then for dinner chicken breast baked with salad and hot sauce. I don't really count carbs but as a general rule I feel that I'm under 50 grams.

[workingthedream]

Hey all, I'm new here and new to Keto. I lifted a bit when I was younger but fell out of it until recently. I've been on Keytosis for maybe 2.5 weeks and have dropped from 209 down to 197 as of this morning... I'm sure mostly water weight. I bought ketostix just to use as a basic tool to see if I'm in keytosis these last few days and it shows that I am.

My question is, how much can I expect to lose in maybe 5 weeks? I lift 3-4 times a week now and jog maybe 3 times a week (about 3 miles). Is 190 by Christmas possible?

My daily diet is generally a scoop of protein powder for breakfast (13 g carbs), Greek yogurt at lunch with sandwhich meat, almonds if I'm hungry for a snack, and then for dinner chicken breast baked with salad and hot sauce. I don't really count carbs but as a general rule I feel that I'm under 50 grams.

amount of weight loss depends on your deficit... as a general rule of thumb 1% of your bodyweight can be done in a healthy way. so if 197lbs now, 190 by christmas should be fine.

[Jimd0586]

Workingthedream,

Thanks for the response and the positive vibes. I'll keep it up.

Also, good job on your weight loss. That's really inspirational!

[acrobat2000]

"5 May 14 - 95.3kg/210lbs - Started a Keto diet
1 Jun 14 - 90.7kg/199.5lbs
1 Jul 14 - 87.1kg/191.6lbs
1 Aug 14 - 84.4kg/185.7lbs
1 Sep 14 - 82.8kg/182.2lbs
1 Oct 14 - 80.5kg/177.1lbs
1 Nov 14 -
1 Dec 14 -
31 Dec 14 -"

Nice progression.


One plus about this diet is you can't really eat out since literally everything out is pure carbs no matter where you go so perhaps you save money on it idk.

[XinApoK]

People like to think that keto is more expensive but you save money by not eating out. I will occasionally go to a steakhouse and devour a porterhouse. But that is once a month or something when my lady complains we arent spending enough time together. (I cant control when halo comes out!)


And OP, consider keto for a longer period of time. You will begin to enjoy it. Try it for four months or something like that.

[Jimd0586]

Ok. So now that I have a diet that is working, I'm doing cardio, and lifting, my next question is what is an ideal weight?

I don't have a way to check body fat but I'm likely hovering around 22%. I'm 5'10" but I've always had broad shoulders and chest. My weight this morning was 195. I know I'll get trolled for asking this without giving more data, but what is an ideal weight for a 28 year old in my position? 175? I've always caried a bit around the stomach but I've been pretty fit before.

I know, it's a dumb question and totally depends on build, muscle mass, metabolism... But just thought I'd ask. I want a healthy end goal to focus on.

[acrobat2000]

If you're 22% yet you weigh 195 at that heigh, you must be pretty ripped.

[JWoodCF10]

Ok. So now that I have a diet that is working, I'm doing cardio, and lifting, my next question is what is an ideal weight?

I don't have a way to check body fat but I'm likely hovering around 22%. I'm 5'10" but I've always had broad shoulders and chest. My weight this morning was 195. I know I'll get trolled for asking this without giving more data, but what is an ideal weight for a 28 year old in my position? 175? I've always caried a bit around the stomach but I've been pretty fit before.

I know, it's a dumb question and totally depends on build, muscle mass, metabolism... But just thought I'd ask. I want a healthy end goal to focus on.

Your, right without some kind of reference frames it is a daft question! and impossible to answer.

Look in the mirror, decide what you want to see and go from there.

basically if you were 200lb and 12% BF that would be damn good
if you were 160 lb and 12 BF that would be damn good

If you want a what is a statistically healthy answer not an aesthetic answer then:

BMI = 22
Waist = 30 inch
BF = 15 %

[Jimd0586]

Thanks guys. And no I'm not ripped. Again, I do have a big upper body naturally but maybe my BF is higher than 22%. I was just going off of the website's system as a guess based on my height, weight, build, waist size, and then the reference pictures. Anyway, the main point is that I'm lifting, staying active, eating right, losing weight, and staying in Keto.

[WolfBeast]

All depends on how much of a calorie deficit you are in. How many cals are you currently eating? It looks like I eat more than you when I am doing keto. I would suggest throwing in another meal or two. Including more Green Veggies like Broc or Green beans with your meals. For breakfast maybe add some PB to your shake, so you're getting enough fats-which seem low in your diet.

[fabled009]

I started keto about 7 days ago with 2000 calories a day I was 196.2 pounds now im 188 so yeah keto is pretty nice

[acrobat2000]

I think part of the initial loss is due to lack of salt intake. You basically don't eat out much on this diet as it's all carbs.

If you eat a chicken salad for lunch and cook salmon and a vegetable for supper you end up without any salt at all.

[JWoodCF10]

I think part of the initial loss is due to lack of salt intake. You basically don't eat out much on this diet as it's all carbs.

If you eat a chicken salad for lunch and cook salmon and a vegetable for supper you end up without any salt at all.

And a thumping headache and lethargy!!!