Visit 1 Rep Max Clothing - Heavy duty, high quality and stylish gym wear for the hard training athlete. Clothing designed with bodybuilders and weightlifters in mind!

realistic weekly loss on keto???

Author
toke
Pro-Member
  • Total Posts : 1957
  • Reward points: 1386
  • Joined: 2014/08/22 19:13:59
  • Status: offline
2014/10/03 14:03:34 (permalink)

realistic weekly loss on keto???

Currently I'm on week 4 of my keto diet.
Total loss of 18lbs so far.
First week I lost 8lb
2nd week, 4lb
3rd week, 3 lb
4th week 3 lb.

So my question . is 3lb a week a realistic and steady number to loose each week on a keto diet?
#1

11 Replies Related Threads

    The_Lone_Wolf
    Moderator
    • Total Posts : 15126
    • Reward points: 5382
    • Joined: 2010/12/17 13:40:16
    • Location: South UK
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/10/03 14:15:04 (permalink)
    At some point it will slow down mate... Are you having carb feeds during this diet?

    Bodybuilding Warehouse Rep.
    #2
    toke
    Pro-Member
    • Total Posts : 1957
    • Reward points: 1386
    • Joined: 2014/08/22 19:13:59
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/10/03 14:18:34 (permalink)
    Yes mate, one cheat meal per week. Normally an Indian take away on a friday night.
    #3
    The_Lone_Wolf
    Moderator
    • Total Posts : 15126
    • Reward points: 5382
    • Joined: 2010/12/17 13:40:16
    • Location: South UK
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/10/03 14:19:43 (permalink)
    I would say like most fat loss phases, if you're getting results with a current protocol, keep it as is and milk it dry until stalling.
     
     

    Bodybuilding Warehouse Rep.
    #4
    faipdeooiad
    Pro-Member
    • Total Posts : 6603
    • Reward points: 4751
    • Joined: 2011/11/21 22:52:51
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/10/03 14:21:23 (permalink)
    that's good going - 8lb weight loss in a week is decent, though i imagine a fair whack of it would be water, but good none the less.
     
    what sort of regime are you following? what's a typical day for you?
    #5
    Oldy
    Pro-Member
    • Total Posts : 3673
    • Reward points: 9339
    • Joined: 2005/12/20 20:22:36
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/10/03 14:24:38 (permalink)
    I would love to be able to try this type of diet, but i love my fruit and couldn't stick to having no fruit for weeks at a time.
    #6
    toke
    Pro-Member
    • Total Posts : 1957
    • Reward points: 1386
    • Joined: 2014/08/22 19:13:59
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/10/03 14:34:40 (permalink)
    Typical day is

    6.45am to 7.30am . training

    7.40am, 40g iscolate protein shake

    10.00am, 6 egg omelette, 6 jalapeños, smidge of HP sauce

    1.00pm, 40g iscolate protein shake, 35-40g almonds

    4.00pm another shake

    6.20pm. Cabbage, broccoli, @ 300g beef mince or steak
    #7
    WhiteSnake
    Pro-Member
    • Total Posts : 10913
    • Reward points: 9620
    • Joined: 2005/05/14 12:25:30
    • Location: The wrong side of 44
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/10/03 14:38:21 (permalink)
    Oldy
    I would love to be able to try this type of diet, but i love my fruit and couldn't stick to having no fruit for weeks at a time.


    Yeah I've thought about keto myself in the past as plenty swear by it but have settled for low carbs which still works for fat loss. Even for health reasons I think it's good to have your fruit without going mental on it lol.
     
    Well done toke with your fat loss so far, even a 1lb a week loss is going to add up and as mentioned as you get closer to a leaner you the amount lost each week will be less and less. Your maintenance cals will be also quite a bit less than what it was when you started.
    post edited by WhiteSnake - 2014/10/03 15:39:42


    Myprotein's Official MuscleTalk Representative
    www.myprotein.co.uk
    Europe's #1 Online Sports Nutrition Brand
    #8
    mdm
    Pro-Member
    • Total Posts : 3811
    • Reward points: 7754
    • Joined: 2008/08/29 23:50:51
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/10/06 13:07:33 (permalink)
    You will reach a platuea as with all diets


    and keto gets you dry as a bone, so as above water weight will drop.

    It took me 10 days to get in to ketosis once. This means I probably was not losing fat for them initial 10 days just water
    #9
    Randall
    New Member
    • Total Posts : 84
    • Reward points: 1833
    • Joined: 2014/11/24 00:47:59
    • Status: offline
    Re: realistic weekly loss on keto??? 2014/11/24 01:02:18 (permalink)
    I just wonder how you manage to stay in ketosis with protein this high. Also, there's not much fat at all in your diet. Are you actually in ketosis? Anyway, the results are pretty outstanding, so keep what works for you, no matter what state you are in :D
    #10
    stewedw
    Pro-Member
    • Total Posts : 2753
    • Reward points: 8686
    • Joined: 2006/04/15 11:55:04
    • Location: back of beyond
    • Status: offline
    Re: realistic weekly loss on keto??? 2015/02/13 13:40:25 (permalink)
    toke
    Currently I'm on week 4 of my keto diet.
    Total loss of 18lbs so far.
    First week I lost 8lb
    2nd week, 4lb
    3rd week, 3 lb
    4th week 3 lb.

    So my question . is 3lb a week a realistic and steady number to loose each week on a keto diet?



     
    First of all, well done.
     
    I did the dave palumbo keto diet three times in the last 5 years.
     
    Your weight loss is similar to mine, on weeks 5, 7, 9 (out of 12) I lost zero weight but looked different in the pictures and also due to caliper testing I DID lose fat too. So stick to what you are doing, once you are 8 weeks in I would make the cheat more carb based, less fat etc and treat it more like a "re-feed" to stimulate the body instead of a feast or cheat meal (not that I am saying that's what you are doing) worked for me a kickstarted things again, plus I did slighlty longer cardio sessions, 60 mins sscv
     
    good luck

    Stats:

    Bench: 165Kg 1RM
    Squat: 190Kg 1RM
    Deadlift: 220kg 1RM
    #11
    WhiteSnake
    Pro-Member
    • Total Posts : 10913
    • Reward points: 9620
    • Joined: 2005/05/14 12:25:30
    • Location: The wrong side of 44
    • Status: offline
    Re: realistic weekly loss on keto??? 2015/02/13 18:47:48 (permalink)
    Oldy
    I would love to be able to try this type of diet, but i love my fruit and couldn't stick to having no fruit for weeks at a time.


    And you're probably healthier for it mate. If you watch your other carbs fat loss is still possible with regular workouts.


    Myprotein's Official MuscleTalk Representative
    www.myprotein.co.uk
    Europe's #1 Online Sports Nutrition Brand
    #12
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5