Help – I’m on week one but haven’t lost any weight!

January 16 by in Keto, Low Carb High Fat, Q&A, Weight loss
askdrandreaseenfeld

Does a keto diet reduce inflammation? How low in carbs should you go? And what should you do if you didn’t lose any weight in the first week?

Get the answers in this week’s Q&A with Dr. Andreas Eenfeldt:

Does being in ketosis reduce inflammation in the body?

I have acute inflammation in my body and I would like to know if living a low-carb diet will reduce the inflammation?

Jeanie

 
It appears that inflammation can be reduced for some people, and some studies have shown reduced inflammatory markers on low-carb diets. So possibly, yes. But it may depend on the cause of the inflammation, get rid of the root cause and the inflammation will definitely be reduced.

Best,
Andreas Eenfeldt

How low in carbs should I go?

I just started a week ago, down 8 lbs (4 kg), and am trying to keep my carbs down under 20 g. It’s very difficult when I try to accurately score carb grams as there seems to be carbs in everything.

I thought I heard you say in an interview that your daily carb intake was around 5? Did I hear wrong and if not, how do you keep so low and where are you getting your carbs from?

Dave

 
Getting carbs down to 5 grams per day is extremely hard, and no, I do not do that myself.

I think it’s usually enough to get down to 20 net carbs daily which is substantially easier than 20 total carbs.

Best,
Andreas Eenfeldt

 

Week 1 and I did not lose weight

I am 344 pounds (156 kg) and thought it would melt off, but the scale has not moved. I’m a little confused with a few things.

  1. Are there portions I should be limiting myself to? Or just eat until full?
  2. Track food so i know exactly how many carbs I am eating? Should calories be counted too?

I do not want to give up because I see the success others have. How can I tweak this so I lose weight?

Kim

 
Hi Kim!

Sometimes it takes one or several weeks before weight loss starts, especially when going from calorie reduction to eating as much low-carb foods as required to stay satiated. I still believe – as do most low-carb experts – that eating as much as you need to feel satisfied is the best way to get started, even if it occasionally takes slightly longer to get the weight loss going.

Tracking carbs can be a good idea when starting out, and limiting them to 20 grams per day, but I do not recommend limiting calories, especially not initially. Instead, try to get used to feel when you’re hungry or not, and only eat when you’re hungry.

To make it simple to stay under 20 grams of carbs per day – with no counting – use our free 2-week keto challenge or our premium keto meal planner (free trial one month).

Best,
Andreas Eenfeldt

More

Keto for beginners

Low carb for beginners

How to lose weight

More questions and answers

Many more questions and answers:

Low-carb Q&A

Read all earlier questions and answers – and ask your own! – here:

Ask Dr. Andreas Eenfeldt about LCHF, diabetes and weight loss – for members (free trial available).

Q&A

  • Isn't weight loss all about counting calories?
  • Is saturated fat bad?
  • What is the Main Benefit of Low Carb?
  • Everything in moderation?
  • Is low carb bad for exercise?
  • Are there potential dangers with a low-carb diet?
  • Can you get depressed on low carb?
  • Is Low Carb an Extreme Diet?
  • Is Low Carb Bad for the Kidneys?
  • Does the Brain Need Carbohydrates?
  • Is Low Carb Bad for the Thyroid?
  • Why is Low Carb Important to You?
  • Is low carb bad for the environment?
  • Is Low Carb Bad for Gut Bacteria?

Videos with Dr. Eenfeldt

  • Keto for beginners: Introduction
  • Keto for beginners: 7 steps to ketosis
  • Keto for beginners: Side effects
  • Keto for beginners: What to eat?
  • Keto for beginners: How it works
  • How to eat LCHF
  • The 5 common mistakes on LCHF
  • A global food revolution
  • Keto for beginners: In ketosis?
  • Diet & diabetes – how to normalize your blood sugar
  • The top 5 tips for weight loss
  • Weight Control – Calories or Insulin
  • A global food revolution
  • A Global Food Revolution
  • The Food Revolution
  • Weight Control, the Calories vs. Insulin Theory
  • Update from Sweden
  • A global food revolution

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  • Treating type 1 diabetes: fact vs fiction
  • "Humans are not broken by default"
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16 Comments

  1. 1
    matt oka wirawan
    January 16
    Hi Kim, I was 75kg. Having been doing hiit of total 100 reps push ups, 100 reps squats, 25 reps pull ups, all in 20 mnts n diet very low carb, always much vegetable for brekfst, lunch, n dinner. Now i'm 62 kg. My bmi 22.23. Oh i'm 72 years young.
    Good luck.

    Matt Oka

  2. 2
    John Henry
    January 16 3
    The old rule still applies this day. You must exercise and move your body this is the reason most fail in weight loss these fad diets out there lead Uneducated people to believe that just eating less will she'd the weight. Not the case at all don't believe it because most of these so called nutritionists want is just to steal your money. Get moving and eat less portions plus, healthy foods not the junk. That said, GET YOUR BODY MOVING!!! you'll be glad you did.
  3. 3
    Lil
    January 16
    I've been on keto for a while and got amazing results. The best advise I learned from the beginning of keto is to learn and listen to your body. Is your health improving, do you feel better? I celebrate the fact that I don't need afternoon naps anymore and adult acne is gone. I can jog a mile with no problem, and keep up with my kids. Weighloss is a bonus but if I never loose a pound again, I won't go back to eating how I used to.
  4. 4
    Bill Reinecke
    January 16 7
    I’m athletic and my experience is that weight loss stops when I ramp up exercise. This is owing to the hunger that follows intense exercise. From this and seeing others’ experiences leads me to conclude that carb reduction and using fasting in place of snacking is the way to go. Exercise is for fun and health, not weight loss. This is fairly well known too among trainers. Hitting the gym can salve the ego: “Look how hard I’m working!” But it is soon followed by “”look how much I’m eating.” Low carb curbs appetite and has intrinsic metabolic benefits. Stay with that and enjoy some exercise for the hell of it. Fun is underrated. Self abuse over rated.
    Reply: #7
  5. 5
    Dawn Cooper
    January 16
    I lost 70 lbs by counting my carbs and calories. I have been told on many occasions that most weight loss is 80/20. 80% diet 20% exercise. That proved true to me, however I am in a job that keeps me on my feet all day. My fitbit reports around 7500 steps to 10,000 on the 5 days a week that I work. On my days off I have around 5000 steps.
    I lost the 70 lbs over a period of one year. This February 1018 will be 3 years for me. I have gained back around 15 lbs over the past three years. And I am convinced that I will not loose the weight unless I accurately track every carb and calorie. I use my fitness pal to do that. I hate the extra time involved with tracking. It seems I lie to my self about what I am eating. Tracking tells me the truth. Lol
  6. 6
    Ms. V
    January 16
    Low carb lifestyles are not a fad exercise is essentially for heart heart and building strength etc. But you can exercise for a hour and only burn 500 calories or not eat a snicker and lose 500 calories. People have been eating meals high in carbs for centuries that why we have an obesity epidemic.
  7. 7
    Reply to comment #4 by Bill Reinecke
    Ms. V
    January 16
    Thanks for telling the truth!
  8. 8
    Olay.
    January 16 1
    Thank you Bill Reinecke. I'm athletic too and what you described has been my struggle. I eat more after working out! Which undo anything that I gained from the workout. In the last 1 year, I have stuck to keto diet and the weight finally fell off ! 21lbs to be exact. Now, I run for fun and to stay healthy. just to get my heart rate up and break a sweat.
  9. 9
    Ethical Person
    January 16
    I find the opposite to be true. Low carb diets are fads. The body's primary source of fuel is Carbohydrate. The brain is glucose. Ketosis is a survival mode for the body in times of famine. We don't live in such an era. It's a state of sickness (hunger suppression) to take your attention away from the pain of being hungry. Look at the science and what's natural
  10. 10
    Ethical Person
    January 16
    ...and just to point out the obvious, I'm not referring to simple carbs or refined ones. I'm for whole fruits and veggies. Carbs don't make you fat.
  11. 11
    Keto Rico
    January 16
    I am just over 14 months on KETO and down about 65lbs, I didn't lose any weight in the first 5-6 days and then lost 19 in the first month. I know at first I definitely focused on getting the high fat intake...very important, lots of bacon, avocados, etc. I stick to less than 20 total carbs a day, not net. It's not that hard and easier to keep track of. I haven't lost any weight in the last 45 days, but my clothes are still fitting looser and looser. I can definitely still see progress, just not on the scale. Message me on Instagram if you have any questions, here to help!! :)
  12. 12
    Dave
    January 16 1
    Exercise is not for weight loss? That is the dumbest thing I have ever heard. Sure if you eat more calories than you burned after your workout it's not going to help.. that sounds more like a personal problem. But to say that working out doesn't help in weight loss is absolutely insane. I've been on the keto diet for 2 weeks, and have dropped 8 pounds (only looking to lose 15 to 20 total). I workout everyday, have a protein shake after (about 150 calories) followed by healthy dinner a couple hours after. If you aren't losing weight, you can either eat less or workout more. Start out by walking for 30 minutes a day and incorporating light weight exercises if you can.
  13. 13
    Sandy
    January 16
    I’m on week 3 only down 2lbs. I was going to switch eating plans but something said keep going. So I am. I do feel better but wish the scale would move. I’m 62 191lbs and thought I would have lost more by now. Back in the days I lost 35 lbs and averaged at least 3lbs a week. A bit frustrated but I’ll keep at it. The alternative is not an option.
  14. 14
    John Hrusky
    January 16 2
    I believe the problem some people have with exercise and not losing weight is that they do not understand that it is virtually impossible to out-exercise a bad diet.
  15. 15
    Helen
    January 17
    Off topic but I’ve been Keto since November 17 but I’ve just had a very bad day stressful and away from home a day full of carbs I fell awful and will get back on track. Does anyone have any tips for me? Thanks.
  16. 16
    Ward C
    January 17
    I can't express my frustration enough. After seeing the amazing success my wife had going Keto, I got on board. I gained 6 pounds in the first week but then lost 22 over the next 4 weeks, adding in intermittent fasting. Over the past 60 days, I have not lost a pound. We have a blood testing kit and I frequently check my levels. For whatever reason, I haven't been able to ever generate very high ketones levels. The highest has been 2.1 and that came at a time I would least expect my levels to be up at all. I read that the numbers don't really matter so as long as I stayed above 0.5, I would forge ahead. Over the last 3 days, I have completed 2 24 hour fast, eating dinner only and those being meals cooked by my wife who is really good at preparing Keto meals, and this morning, after only 2 cups of black coffee, my Ketones are 0.2! I have fallen out of nutritional ketosis! How is this possible. I have gone over and over everything and am tighter than the month I lost the 22 pounds yet the numbers indicate zero progress for 2 months. Oh, and I regularly exercise, am fairly active and am in good shape. I am trying to stay the course.

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