How do I know I'm losing fat??

Mel K · 03-06-2013, 06:41 AM

I've been eating low carb for 6 weeks now. I haven't been perfect at all, but over the course of 6 weeks I have lost 15 lbs. over the past two days I have lost 2 lbs! I know that our weight fluctuates quite a bit over time and I probably didn't really lose 2 lbs in 2 days. But this got me thinking...how do I know I'm losing fat and not muscle? I know I've lost something because I've gone down a size in pants. But I don't have much muscle to begin with and I would hate to think that I'm losing what little I have! Thoughts?

clackley · 03-06-2013, 06:54 AM

Hi Mel! The best way to prevent muscle loss is to eat sufficient protein. You most likely are already because of the nature of your diet. A lot of low calorie/low fat diets are low in protein and that is why they lose muscle.

SweetMe678 · 03-06-2013, 06:58 AM

Yep it's hard to loose protein of your consuming enough. On Atkins your body is burning fat for fuel, so you shouldn't be breaking down your lean muscle mass for energy.

Mistizoom · 03-06-2013, 07:01 AM

I agree, if you are in ketosis, eating sufficient (not too much, not too little) protein for your lean body mass, eating low carb, and not eating excess calories your body is using its own fat to make up the calorie deficit. So part of your daily "calories" is actually coming from your own body fat! Some exercise (especially resistance-type exercise such a strength training/weight lifting) will help ensure your muscles stay in good condition. I need to do some of that myself!

Mel K · 03-06-2013, 10:55 AM

Thanks so much! I guess I don't know for sure if I'm in ketosis. I don't particularly want to spend the money on the sticks to test. How else would I know?

And yes, I agree that I need to add in exercise. I keep saying I'm going to start...but it just doesn't happen.

wastednuffime · 03-06-2013, 11:30 AM

Don't meant to thread-jack, but... Yanno what,...

The whole entire time that I was in the losing phase of my weight loss, not once was I ever in ketosis. Nope, even thought it was the sticks, so went and brought some more / different brand and still nothing...And I know others here for whom the same is true too..

Anyway, that aside,...I say, eat moderately and definitely exercise, especially weight bearing routines..

Ntombi · 03-06-2013, 11:54 AM

You know people in ketosis don't always excrete ketones in their urine, some people never do, so if that was your only measurement tool, you can't say you were never in ketosis.

wastednuffime · 03-06-2013, 12:03 PM

Quote:

Originally Posted by Ntombi

You know people in ketosis don't always excrete ketones in their urine, some people never do, so if that was your only measurement tool, you can't say you were never in ketosis.

Stand corrected!!...

Lets just say that my sticks never turned colors...

Thankfully I was not using that as my only measurement, or I might have given up long ago..

03-06-2013, 06:41 AM	#1
Mel K Junior LCF Member Join Date: Oct 2012 Posts: 30 Gallery: Mel K Stats: 170/160/135 WOE: Low-Carb Start Date: January 22, 2013	How do I know I'm losing fat?? I've been eating low carb for 6 weeks now. I haven't been perfect at all, but over the course of 6 weeks I have lost 15 lbs. over the past two days I have lost 2 lbs! I know that our weight fluctuates quite a bit over time and I probably didn't really lose 2 lbs in 2 days. But this got me thinking...how do I know I'm losing fat and not muscle? I know I've lost something because I've gone down a size in pants. But I don't have much muscle to begin with and I would hate to think that I'm losing what little I have! Thoughts?

03-06-2013, 06:54 AM	#2
clackley Chatty Cathy Join Date: Mar 2000 Location: Ontario Posts: 8,610 Gallery: clackley Stats: 228.5/168/125 WOE: N.K.=vlc/hf/moderate protein & organic/pastured Start Date: Restart Oct 18 2009	Hi Mel! The best way to prevent muscle loss is to eat sufficient protein. You most likely are already because of the nature of your diet. A lot of low calorie/low fat diets are low in protein and that is why they lose muscle. __________________ Cathy Original start - Feb. 2000 180/125 "The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia “Eat animals. Mostly fat. Enjoy! "I resist insulin" Hyperlipid

03-06-2013, 06:58 AM	#3
SweetMe678 Senior LCF Member Join Date: Aug 2010 Location: Seattle, Wa Posts: 220 Gallery: SweetMe678 Stats: 354/334/145 ~ June 3 WOE: Atkins/Gluten Free Start Date: 11/30/2012	Yep it's hard to loose protein of your consuming enough. On Atkins your body is burning fat for fuel, so you shouldn't be breaking down your lean muscle mass for energy. Last edited by SweetMe678; 03-06-2013 at 06:59 AM.. Reason: forgot something

03-06-2013, 11:30 AM	#6
wastednuffime Senior LCF Member Join Date: Sep 2003 Location: Here!! Posts: 914 Gallery: wastednuffime Stats: 340+ / 178 / HAPPY WOE: 80 / 20. It WORKS!!	Don't meant to thread-jack, but... Yanno what,... The whole entire time that I was in the losing phase of my weight loss, not once was I ever in ketosis. Nope, even thought it was the sticks, so went and brought some more / different brand and still nothing...And I know others here for whom the same is true too.. Anyway, that aside,...I say, eat moderately and definitely exercise, especially weight bearing routines.. __________________ Anna........(" wasted enough time!!) 80 / 20 / 100% of the time!! and EXERCISE!! Look Speak Act ...in the direction you want to go, be or do...

03-06-2013, 11:54 AM	#7
Ntombi Blabbermouth!!! Join Date: Aug 2002 Location: Boston, then OH, then NYC, now SoCal. Whew! Posts: 3,338 Gallery: Ntombi Stats: Restart: 360/284.4/190 WOE: Atkins for weight loss, NK for maintenance. Start Date: Restarted: 1-3-13 Original: 8-23-02	You know people in ketosis don't always excrete ketones in their urine, some people never do, so if that was your only measurement tool, you can't say you were never in ketosis. __________________ <-- Buddy Ntombi: 5'6½" 40 years old Started Atkins 8-23-02 325+ bought scale 9-7-02: 318/259.6/180? Diagnosed with Multiple Sclerosis (and other conditions) Summer 2005 after years of misdiagnoses--> food plan went out the window! Restarted--again--January 3, 2013.

03-06-2013, 07:01 AM	#4
Mistizoom Major LCF Poster! Join Date: Nov 2009 Posts: 2,618 Gallery: Mistizoom Stats: 300/208/190 initial goal WOE: low carb Start Date: November 2012	I agree, if you are in ketosis, eating sufficient (not too much, not too little) protein for your lean body mass, eating low carb, and not eating excess calories your body is using its own fat to make up the calorie deficit. So part of your daily "calories" is actually coming from your own body fat! Some exercise (especially resistance-type exercise such a strength training/weight lifting) will help ensure your muscles stay in good condition. I need to do some of that myself!

03-06-2013, 10:55 AM	#5
Mel K Junior LCF Member Join Date: Oct 2012 Posts: 30 Gallery: Mel K Stats: 170/160/135 WOE: Low-Carb Start Date: January 22, 2013	Thanks so much! I guess I don't know for sure if I'm in ketosis. I don't particularly want to spend the money on the sticks to test. How else would I know? And yes, I agree that I need to add in exercise. I keep saying I'm going to start...but it just doesn't happen.

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