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Old 03-01-2014, 07:13 AM   #1
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Average Weight loss to expect

I am new to this and have been sticking to a low-carb eating plan for the past two weeks, and have only lost 900 g - my ratio of nutrition ranges at about 60% fat, 10% carbs and 20% protein. I try not to have more than 20g of carbs daily. I was under the impression that my weight loss would be more significant . Is this normal, or am I doing something wrong . Would really appreciate any tips or assistance.
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Old 03-01-2014, 07:50 AM   #2
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How much do you have to lose and what weight are you right now?
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Old 03-01-2014, 08:36 AM   #3
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I need to lose 45kg. I am at 125kg now
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Old 03-01-2014, 08:43 AM   #4
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That's 275 lb and about 100 lb to lose! It's an awful lot, so the 2 lb in two weeks is not getting me excited...
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Old 03-02-2014, 05:24 AM   #5
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Post your menu, but I'll add that it's a myth that the more you need to lose, the more weight comes off at the beginning.
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Old 03-02-2014, 06:38 AM   #6
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Everyone's body responds in its own way. You can't control how fast you lose weight. You can only control what you eat. I lost weight more slowly than a lot of people who post here, but I lost weight.
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Old 03-02-2014, 07:12 AM   #7
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My average is still 9 lbs a month; but at 4 months in, that average is going down because what I'm losing now is 4 lbs a month. It would absolutely be defeating to most people who want/expect fast. Of course, I don't like it but it will eventually stand in good stead.

I may be closer to goal numbers wise than I think. Or at least I hope so. Because I'm hoping that the slower it goes, the more my body will change in the areas that I want. IOW, if I was losing fast, it may not give my body time enough to jettison that fat from the areas I want (my belly esp.). If I lose fast but keep losing from the areas that it's losing from now (legs and boobs), then I would need to lose a lot more making me probably look anything but the healthy way I want to look.
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Old 03-02-2014, 07:14 AM   #8
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It appears that many people will lose around 8-12lbs. in the first 2 wks. but it is dependant on a # of factors - mostly how big are their glycogen stores?

Ratios are deceiving. You need to count the actual grams of food. Btw, the ratios you report are out of whack... you are missing 10% of something.

How were you eating prior to starting low carb?

Are you taking any meds?

How do you feel?

Could it be an issue of time of month?

Are you exercising and if so did you start at the same time or is it something that you normally do?
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"The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia

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Last edited by clackley; 03-02-2014 at 07:17 AM..
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Old 03-02-2014, 07:16 AM   #9
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Hi, Sharon B. First, which program are you attempting - and which phase? Also, a menu would help. The contents of the menu are critical.
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Old 03-02-2014, 08:02 AM   #10
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You're setting yourself up for failure by putting expectations on your weight loss. Some people lose quickly. Some struggle for every pound...and they can be eating the exact same amount of calories, carbs, etc.

I just spent an hour and a half shoveling 8" of snow off a very long drive so my mental capacity to recalculate your percentages into something I can relate to isn't working ... but a good place to start is less than 25gm of carbs, 1gm of protein per kilo of *ideal* weight and make the balance of your calories in fat. Counting calories is up to you but many of us find it's necessary. If you're not losing, then it's the calories I'd look at lowering (or increase activity to use up the calories).

If you know you're doing it 'right'...logging foods so you know you don't have carb creep...so you aren't eating 3000+ calories...and not having 'cheats' (because that's where most people get into trouble on losing), then just be patient and accept your weight loss as 'it is what it is'.
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Old 03-02-2014, 07:38 PM   #11
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Quote:
You're setting yourself up for failure by putting expectations on your weight loss. Some people lose quickly. Some struggle for every pound...and they can be eating the exact same amount of calories, carbs, etc.


That's the thing, we can't tell you how much weight loss to expect in what amount of time. It depends on so many confounding factors--your starting weight, your metabolic status, your macro intake, your physical condition, your degree of activity, your degree of stress, the amount of sleep you get, the types of food you choose to eat, etc., etc., etc.

Low calorie diet gurus will tell you that if you cut your calories by X you will lose Y weight in Z amount of time. But come on, you've been there and done that, was it true? At least low carb recognizes that it's not realistic to predict from one person to the next.

You haven't stated what plan you are on, but low carb plans work because they make changes to your metabolism, allowing you to burn fat as your body's primary fuel source instead of sugar. They are based on the theory that too many carbs raise your insulin levels which cause you to store fat. So for a low carb diet to work, your metabolism has to change over to fat as fuel. It takes time.

Also, usually someone at your weight will lose a LOT of water right at first (6 to 10 to 15 lbs is not unusual) because when you really lower the carbs your glycogen stores become depleted. (Understand I don't know your height, and that might make a difference, so I'm just speculating here). Each gram of glycogen carries with it 4 grams of water. So 80% of the first two weeks of loss is probably water weight. You lost just shy of 2 lbs of water weight, and 2 lbs altogether, which is not very much. That tells me that either you were already reducing carbs before starting, you exercise heavily and regularly deplete your glycogen stores, OR maybe you didn't really lower your carbs as much as you thought (which is why you've been asked to post your menu). It could also be that you have something else going on, i.e. possibly thyroid or kidney issues.

If you find you just can't lose after trying for several weeks, Dr. Atkins proposes a "fat fast", outlined in his book, designed to determine if you are truly metabolically resistant. If that's the case, you need a good medical work up for your thyroid, pituitary, kidneys, adrenals, and to check for diabetes. Most people WILL lose on the fat fast because it's ketogenic.
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Old 03-02-2014, 08:17 PM   #12
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Hi everyone . Thanks for your replies. My height is 5"11. A typical menu would be as follows: 2 hard boiled eggs for breakfast. 50g cheese and about 5 cheery tomatoes. Lunch: chicken fillet, nuts, salad or veggies . Supper: chicken / meat with veggies ( mostly green veggies) I am keeping track of everything I eat on a tracker, and will sometimes snack on beef jerky , nuts or cucumber. I am not really following any plan, just tracking the amount of cards I eat , although I have bought. Prof. Tim Noakes' book, the real meal revolution and follow some of his principles. I should probably just keep going and be patient, something's gotta give! I don't do exercise, so maybe That will kickstart my metabolism ?
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Old 03-03-2014, 10:24 AM   #13
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I think a few factors already mentioned are more key than others.

1. Purity of the LC. I recently started Jan 2 at 240 lbs or so. I dropped to 215 in about 3 weeks. I then found carb quik, and my weight loss slowed dramatically (whether it was just a stall or something I introduced), and then atkins bars. Slowed again. In the following three weeks I only lost about 8 lbs or so, which in and of itself is NOT at all bad, just not my typical loss, which brings me to #2.

2. Metabolism/Gender. I am a man, who all through HS and college was very active and couldn't put on weight if I tried. late 20s, still solid and 175lb or so (im a pretty big build). Then I got married, lazy, travel for work etc and packed it on up to 250. Like I said above, since Jan 2, 2 months now, im down to 198. so 42 lbs lost. That is not typical, but for me, it is. It would have been more had I stuck to PURE LC foods instead of adding in crap for three weeks.

3. Activity level. Ties in to other factors of course, but obviously the more you move the better. I have done ZERO exercise in the last 2 months, and dropped a lot, but everyone cant get away with that.

One thing I have learned big time is that everyones body is SOOOOO different. What stalls someone may not stall others. What works for some, doesn't for others.
I know now what works for me is EXTREMELY low carb (15 or less) and pure LC foods, not crap. If I deviate, my weight loss slows down.
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Old 03-05-2014, 07:40 AM   #14
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If the above were an Atkins menu, I would eliminate the nuts and jerky to start. That should help push things along.
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