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How much weight loss is normal when starting out

by (25) Updated February 24, 2013 at 10:10 AM Created April 04, 2011 at 2:17 AM

I have just finished my first week of paleo and hopefully the worse is over. I feel good and don't have any issue besides being tired and some weird muscle tension in the legs. Today, while at the gym I stepped on a scale and discovered that I dropped to 147 pounds from 155 in a week. Is this healthy? I am 5'5 and 25 years old. Maybe I am not getting enough calories or something or not having enough fat in my diet?

Every morning I eat 2 eggs with 2 hot dogs or 2 slices of bacon along with veggies. For lunch I have a 1/2 lb of fatty ground meat that has been fried on coconut oil along with more veggies (broccoli, spinach, carrots, tomatoes, asparagus, celery some of which are also fried in coconut oil). Actually I cook everything in coconut oil. I also eat about 12 nuts (walnut, almond and macadamia) a day and have nice fatty yogurt twice a week. For dinner I repeat my lunch or have something similar.

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11 Replies

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775 · December 19, 2012 at 8:28 PM

I think it all depends how overweight you are and how much fluid retention you have for the first week or so. I've been at this for about 7 weeks and have lost 13 lbs. The weight is coming off more slowly now but I still losing.

Good luck with your weight loss (if that's what you'd like)!

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7741 · July 20, 2011 at 11:59 PM

One thing I haven't seen mentioned is that switching to paleo, IME, really clears out the guts and flushes out water your body has been retaining. This goes double if you're eating VLC, as you are, or are a woman.

I've been trying to put on weight for many years and had the best/most long term success with a paleo-style diet. I track my weight with measurements, not the scale. However it's notable that at the same exact measurements (upper arm/chest/bust/upper hips/lower hips/high thigh/low thigh), I am 4-5 lbs lighter eating paleo than I was the time I gained to the same scale weight by eating lots of grains.

So your quick weight loss could well be the elusive 'water weight' coming off, as well as fat loss if you have any to lose. If you're worried about your mass wasting away, take some measurements, they are a 100x more accurate way to track how your body is changing than the scale. Your diet looks okay to me, although you might well need more total food. Why only 2 eggs in the morning? I do 4 most days. ;) And carry hardboiled ones to snack on...

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166 · April 04, 2011 at 3:20 AM

It sounds as though you need a little more protien in your diet. Chicken breasts are an excellent source. I would watch all the hot dogs and bacon unless you are buying nitrate free. Nitrates are linked to cancer. I am a person doing paleo because I have cancer. I have learned to watch everything that goes in my mouth. Changing my diet as I have, I have lost as much as 14 pounds a week in the beginning. Now that my system is used to the change, and I am more aware of what is going in my mouth I lose 1 to 2 pounds a week, and my doctor says that is perfect. If you lose more than that you are losing precious muscle, which you don't want to do. And as someone else mentioned, track your calories for a while, to make sure you are getting enough nutrients. Best of Luck to you.

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9983 · April 04, 2011 at 2:37 AM

Have you tracked your calorie intake at http://www.fitday.com ?

For a 25 year old gym rat type of guy, I suspect you need at least 3000 cal a day.

Many of us eat 75-80% fat, 10-15% protein & 5% or less carbs. You have to replace the energy you got from carbs you used to eat with fat and meat so you will not run out of energy and become lethargic...and complain, as many others have, that they have no energy.
Some call it low carb flu.

You will lose some weight in the beginning but your body will arrive at a set point and will not give up additional weight without a fight. You will soon know what your set point is, and you will know how to maintain it by just eating until you are satisfied...and don't eat by the clock. You will do just fine.

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1321 · April 04, 2011 at 2:25 AM

I dropped about 2-3 pounds a week. Sometimes just one. 40 total in about 90 days.

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75 · February 24, 2013 at 10:10 AM

It probably depends on what your diet was like before starting, as well as other variables. For me, I weighed about 62-63 kgs before I started and dropped 4.5 kgs in 4 weeks. I'm about 170cm and 23 years old. I'm now sitting at around 57 - 58.5 kgs, which is ideal. I was surprised at the sudden weight loss, but it was nice, as I was looking for it.

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0 · February 24, 2013 at 3:43 AM

I dropped about 3-4 pounds a week. Sometimes just one. 45 total in about 90 days.


greens plus

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221 · July 20, 2011 at 11:46 PM

I too am new to Paleo and In the first 1.5 - 2 weeks, I went from 173lbs to 165. I am 5'8" I am not doing paleo to loose weight, but I guess it is a by-product to get to my ideal "natural" weight, however, if I loose much more, I think it will begin to affect my work performance and ability to carry heavy weight for long distances. However, right now I feel really good and hope to sustain this weight from here on out.

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1714 · April 04, 2011 at 1:37 PM

I lost about 8 pounds the first week, gained about 2 back the first 2 days of the next week but lost 2 more total the 2nd week. Hoping to keep up with 2 pounds / week from here on in.

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25 · April 04, 2011 at 3:42 AM

With meat I usually rotate. This week I am having mostly chicken because thats what I have bought a prepared. As soon as I can find a good source of grass fed animals I will swtich. Also, with eggs, I am not sure which omega-3 eggs to get. Some say you get 400 mg in 2 eggs, though they don't say what it is ALA or the other. Right now for my Omega-3 I eat sardines salmon.

For my fat, should I be getting leaner meats and supplimenting with butter and nuts or the cheaper fatty ones to raise my fat intake. (as stated before, this is until I find a source of grass fed animals in Boston area).

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25 · April 04, 2011 at 2:49 AM

Thanks for your replies. The hard part for me is find that right amount of fat vs veggies that I need to consume. I will try to raise the amount of meat and eggs that I consume and supplement some craving with butter or coconut oil.

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