At first I had trouble getting into ketosis, but I was told I needed to eat more and add more fat to my diet, so I did just that and I went into ketosis and now I am almost constantly in ketosis, but I have not seen the scale drop yet. I was told that I am not really in ketosis, that what the strips are registering is the burning of the fat that I am taking in and not the buring of the fat that is on my body. So here is my question, is that possible and what should I do? My carbs are minimal and they are strictly in the form of non starchy vegetables. My appetite has diminished quite a lot, when will I start seeing weight loss on the scale?
Ketosis is a mid-state. You eat fat and reduce carbs to make yourself keto-adapted, not to stay in ketosis. Throw the sticks away.
Once you become keto-adapted, low carb has done it's job. No need to do it harder.
Keto adapted people can eat fat, burn fat and stay keto adapted, and this trains your body to consume fat better, either from food or your hips.
Once you get there, calorie restriction suddenly works really well. Since we hate that term, it got changed to IF, but it's mostly just eating less at the right time in the transition, or for maintence and leaning out even more.
If you are working through a weight loss and stall or something, don't listen to the "you need to eat more" people! They don't know, and I don't either. You calorie requirements may be 40% of theirs, it just depends. Or you may have cut back so much on something that you caused another problem know one even knows about yet.
I'm 51, M, lost 120+, and if I track calories my maintence is 30% less than nominal. I joined the gym to try and repair that because if I eat maintenance, 1.4/1.5K calories a day, weight is stable but I'm hardly eating.
Hi Suzy, unfortunately nobody will be able to give you an answer as to when you will start losing; it really depends on the individual, but we can probably give you some tips if you can tell a little more about yourself. Can you tell us about a typical day's meals for you, how much you weigh, and how long you've been eating this way? If you haven't already, try looking around on the site with the search function, or look through the tags- there have been a lot of weight loss questions & you may find some good info.
I think at this point you know how to implement a ketogenic diet. The real hack you're inquiring is how to make it effective for weight loss, and what you can do. Well for one make sure its fully Paleo. That means no eating out, deli/processed meats, sausages/cheeses and other foods that are generally factory produced. This is not just nutritionally but also these foods tend to be hyperpalatable (high in food reward) and cause those who are susceptible to obesity to eat significantly more. I know because I am one of them. Try to cook foods gently i.e. boiled eggs/shrimp, unseasoned steaks, steamed vegs. do not use artificial flavorings...this is ESSENTIAL. Ppl have good intentions but confuse what is truly a Paleo diet...if they can't do it 1000 yrs ago on a daily basis you probably shouldn't either. This includes trying to be a Paleo Gordon Ramsay and making your foods as tasty as possible, just eat everything plainly (I eat it all as single ingredients w/o salt)...yes it sucks initially but you get used to it and you want results.
The other is to try Dr. Kruse's tips AKA eat a big breakfast (high protein/fat), no snacking and no eating a few hrs b4 bed. Don't drink your calories either. Again, don't flavor/spice your food, just eat it plainly (or don't, you're not really hungry). Eating this manner + following a ketogenic diet will surely give you results.
Now that your in ketosis, you just need to reduce your caloric intake. You will only burn your bodyfat if you lack of energy during the day. If you eat your maintenance caloric level ... no reason to burn bodyfat ! Also look to zigzag your calorie intake from a day to another. This prevent your metabolisme to slow.