Weight Loss Thread 2014

I've been on Keto for two week now. The first week I lost 3kg but the last week I gained a kg :(
 
After a lot of research and correspondence with friends regarding banting, I've decided try it, starting at the end of this month. Reason for the wait is that I've already purchased a lot of items this month that wouldn't work in the diet so instead of wasting those groceries I'm going to use them before starting LCHF. I have three questions before I start:

1) How much exercise do I need to do per week to lose 5kg a month? (currently sitting at about 95kg)
2) How long does it take for your body to adjust to using fat for fuel and are there any side effects I should expect?
3) How much can I expect to lose if I do no exercise but follow the diet 100% without cheating?

Thanks for the assistance!
 
aybbleek said:
After a lot of research and correspondence with friends regarding banting, I've decided try it, starting at the end of this month. Reason for the wait is that I've already purchased a lot of items this month that wouldn't work in the diet so instead of wasting those groceries I'm going to use them before starting LCHF. I have three questions before I start:

1) How much exercise do I need to do per week to lose 5kg a month? (currently sitting at about 95kg)
2) How long does it take for your body to adjust to using fat for fuel and are there any side effects I should expect?
3) How much can I expect to lose if I do no exercise but follow the diet 100% without cheating?

Thanks for the assistance!
Click to expand...

It is difficult to say because it will differ from person to person.

Personally I lost 10kg in the first 2 months without lifting a finger. I then started exercising lightly and 2 weeks later upped it to medium to intense weight training with added cardio at the end. I lost another 4kg and a lot of centimeters of my waist, face, buttocks and arms.

Currently I am not really losing anything although I am still following the diet religiously. I have gained quite a bit of lean muscle over the last month and a half.

I can't remember any side effects of the diet. In fact I have only positives to share apart from the weight loss. I no longer take chronic medication for heartburn. Haven't had a headache in ages. My knees are much better without the extra weight. Pain in my wrists are gone. My skin condition improved remarkably. And the list goes on.
 
answers in bold

aybbleek said:
After a lot of research and correspondence with friends regarding banting, I've decided try it, starting at the end of this month. Reason for the wait is that I've already purchased a lot of items this month that wouldn't work in the diet so instead of wasting those groceries I'm going to use them before starting LCHF. I have three questions before I start:

1) How much exercise do I need to do per week to lose 5kg a month? (currently sitting at about 95kg)
very little, in fact I probably exercise about once a fortnight
2) How long does it take for your body to adjust to using fat for fuel and are there any side effects I should expect?
varies from person to person, anywhere between 1 to 2 weeks, depending on your previous diets side effects, could include dizziness, nausea, headaches, sweats or upset stomach, these are short term and very seldom last for more than a day or 2
3) How much can I expect to lose if I do no exercise but follow the diet 100% without cheating?
again this varies from person to person, first couple of weeks you can lose between a couple of kg's a week, slows down thereafter, unless you're copacetic who just continued to melt away :p

Thanks for the assistance!
Click to expand...
 
aybbleek said:
1) How much exercise do I need to do per week to lose 5kg a month? (currently sitting at about 95kg)
2) How long does it take for your body to adjust to using fat for fuel and are there any side effects I should expect?
3) How much can I expect to lose if I do no exercise but follow the diet 100% without cheating?
Click to expand...

1) I have previously lost 12kg while exercising vigorously on a gym bicycle 4-5 times a week but I did find that this increased my appetite. I am now doing LCHF without gym as I have no motivation to get up at 4:30am in Winter and I am no longer obese like I was first time around.
2)I normally experience a few headaches for the first 14 days, but carb and sugar appetite disappears during the first week. I have found that any sweetner in my coffee or diet soda causes me to have sugar cravings later that day.
3) It varies. I lose 1-2 a week while my wife loses less than 1 kg a week.
 
aybbleek said:
After a lot of research and correspondence with friends regarding banting, I've decided try it, starting at the end of this month. Reason for the wait is that I've already purchased a lot of items this month that wouldn't work in the diet so instead of wasting those groceries I'm going to use them before starting LCHF. I have three questions before I start:

1) How much exercise do I need to do per week to lose 5kg a month? (currently sitting at about 95kg)
2) How long does it take for your body to adjust to using fat for fuel and are there any side effects I should expect?
3) How much can I expect to lose if I do no exercise but follow the diet 100% without cheating?

Thanks for the assistance!
Click to expand...

I can speak only from my own experience, as follows:

1) None.
2) I felt fine for two weeks, then got hit with extreme lethargy and generally not very well feelingness which persisted for nearly two months. This is longer than most people, I believe.
3) I went down to the early 70's (from a high of just over 90).

Obviously there's nothing wrong with exercise, but as far as losing weight is concerned it's not necessary in this context.
 
Thanks so much everyone for your input, its very helpful! @Deadmanza, I'll be starting with you, can't wait!
 
If its not against protocol I will post my progress in this thread :)
 
aybbleek said:
If its not against protocol I will post my progress in this thread :)
Click to expand...

Against protocol? NEVER!

I'd actually encourage you to post it. It not only keeps you motivated it also motivates others to stay on the narrow Carb free path.

Pooky said:
What will happen if I'm already at my 'ideal' weight?
Click to expand...

I think I am there now together with the exercising. Pretty much standing still. I fluctuate between 500g and 1kg per week. Both ways.
 
Pooky said:
What will happen if I'm already at my 'ideal' weight?
Click to expand...

you'll remain static (meaning some but limited fluctuation), this also does not mean that you'll be a 6 pack buffed Adonis, if that's your desired outcome then some weight lifting will be in order :p
 
Ol' Mean Bastid said:
you'll remain static (meaning some but limited fluctuation), this also does not mean that you'll be a 6 pack buffed Adonis, if that's your desired outcome then some weight lifting will be in order :p
Click to expand...

At which point you head on over to the bodybuilding thread :D

MyBB caters to all kinds hehe.
 
First Post!

aybbleek said:
After a lot of research and correspondence with friends regarding banting, I've decided try it, starting at the end of this month. Reason for the wait is that I've already purchased a lot of items this month that wouldn't work in the diet so instead of wasting those groceries I'm going to use them before starting LCHF. I have three questions before I start:

1) How much exercise do I need to do per week to lose 5kg a month? (currently sitting at about 95kg)
2) How long does it take for your body to adjust to using fat for fuel and are there any side effects I should expect?
3) How much can I expect to lose if I do no exercise but follow the diet 100% without cheating?

Thanks for the assistance!
Click to expand...

Good choice! I am in week 4 today so can't give any long term details but I know what you can expect for the next 3 weeks.

1) I am 4kg down after 3 weeks and have been to gym once... Started at 108 and am 1.83m tall.

2) What you are referring to is being in Ketosis, this takes 2-3 weeks but varies greatly for each person. I haven't got any Ketone strips but am fairly sure I am there. Becoming Keto-adapted is another story, this can take months. Side effects are different for everyone. I had Keto flu after 6 days that lasted 4 days. Lethargy, soreness, headaches and, weirdly, eye pain (Low electrolytes or an imbalance).

3)You shouldn't really plan to do no exercise but as long as your caloric intake is lower than what you are using, you will burn stored body fat. It is worth doing research though, protein is converted to glucose if you eat too much. Around 70% of your daily caloric intake should be from fat. As I understand it, once you are keto-adapted you should be feeling so good that you want to exercise daily...
 
Last edited:
RegionX said:
Good choice! I am in week 4 today so can't give any long term details but I know what you can expect for the next 3 weeks.

1) I am 4kg down after 3 weeks and have been to gym once... Started at 108 and am 1.83m tall.

2) What you are referring to is being in Ketosis, this takes 2-3 weeks but varies greatly for each person. I haven't got any Ketone strips but am fairly sure I am there. Becoming Keto-adapted is another story, this can take months. Side effects are different for everyone. I had Keto flu after 6 days that lasted 4 days. Lethargy, soreness, headaches and, weirdly, eye pain (Low electrolytes or an imbalance).

3)You shouldn't really plan to do no exercise but as long as your caloric intake is lower than what you are using, you will burn stored body fat. It is worth doing research though, protein is converted to glucose if you eat too much. Around 70% of your daily caloric intake should be from fat. As I understand it, once you are keto-adapted you should be feeling so good that you want to exercise daily...
Click to expand...

Thanks for that! And welcome to the forum!
 
Hello :)

I have a question again. Do you have to eat 3 times a day, or can you eat when you want what you want?

I am struggling a bit with the NO sugar, so I have bought some xylitol for my coffee. Now I gave away all my starches / sweets / everything that is NOT allowed to the maid and my cupboards are now LCHF friendly with loads of creams and cheese and biltong with fat and stuff.

However, I still feel the need to eat something sweet, so, will a xylitol Meringue work? It's egg white and xylitol nothing else. Can someone tell me if this will be allowed in this diet?

http://www.teethforlife.co.za/images/Xylitol Meringue Kisses.pdf
 
Eat when you are hungry - if you are hungry often then you are not eating enough fat.

Had pork belly for supper last night. Was only hungry at 12pm today when I had more pork belly with egg mayo and cheese. Just had supper (moral: skipped breakfast and nothing eaten this pm).

For me, sweetener in coffee and diet soda gives me sugar cravings. I only drink water or sugarless rooibos now so that I am not tempted to cheat with a chocolate or sweet.

Your meringue looks safe for low-carb, but like I said, watch out for creating future cravings
 
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