Keto Diet First Week Update

keto diet update

So today is the big day. First weigh-in on this journey. I already know what the scales said, But I will keep you in suspense just a little longer.

You will find a lot of videos on you tube promising you this miraculous drop in weight in the first month. Some say 39 pounds (17.7 kg), some say 28 pounds (12.7 kg). People, to be honest, I don’t think that is realistic and I also don’t believe it is healthy to lose that much weight in one month. And I don’t have any idea whether it is true or not. But it is definitely not what my expectations were. I was much more realistic, and I was not disappointed.

Considering that I did not count calories this week, and that I am (probably) not fully in ketosis yet, I think the first-week results are amazing. I suddenly had all this fat on my plate to deal with. Because I didn’t want to risk eating biscuits at work if I’m hungry, I packed nuts. Not a serving… a whole bag. And if I felt hungry, I ate. I focused on fats mostly.

Remember I mentioned in an earlier post that for the first few days (up to a couple of weeks) you might still feel hungry, because you are not fat-adapted yet? That is just because our bodies still use glucose as a fuel and are now short on supplies.

I did not exercise much this week. I averaged about 6000 steps a day. Some people might find it tiring exercising in the first couple of weeks. Take it easy and listen to your body. You will know when you are ready to start exercising. Once you start using fat as a fuel you will have more energy. Remember, one of the symptoms of keto flu is fatigue. So, if you were tired this week, that is completely normal.

What is a healthy weight-loss figure per week?  That differs, depending on who you ask. But mostly the healthy rage is between 7 ounces (200g) and 14 ounces (400 g) per day. This will depend mainly on how much you have to lose. If you only have 4.4 pounds (2 kg) to lose, you might lose 14 ounces (400g) for the whole week, unless you starve yourself. But if you have 176 pounds (80 kg) to lose, you might lose 15.4 pounds (7 kg) in the first week. You get the idea. The more you have to lose in total, the more your initial weight loss will be. This will however become less and less the more you lose.

So, looking at these figures, you can safely say that losing between 2.6 pounds (1.2 kg) and 5.3 pounds (2.4 kg) per week will be considered a healthy approach to weight loss. And if you can achieve this while eating your favorite food and never feel hungry, I am all for it! And that is just what I did this week!

Now for the moment of truth……

Start Weight – 189.8 pounds (86.1 kg)
Current Weight – 185.4 pounds (84.1 kg)

Weight Loss this week – 4.4 pounds (2 kg)