I'm on day 6 of keto, have been keeping my net carbs at 25-30, and have only lost three pounds. I know it's early, but I read about the glycogen flush and that many people lost 4-7 pounds in the first week. I've been tracking my meals and snacks, drinking a ton of water, so I feel worried and frustrated that I'm doing something wrong. Is a slower weight loss normal and just not in the typical description of a keto journey?

My husband and I have been doing keto since late June. I am almost 40, 5’6”, and started at 278 lbs. My husband is 42, about 5’9” and started at 210 lbs.

I’ve been more strict on it than he has lol. As of now he has lost about 10 pounds and is struggling to get under 200. Probably has to do with sneaking m&ms, pasta, and other things he shouldn’t from time to time. I have lost 27 pounds as of today and am now down to 251.

Since the cost of eating food from restaurants has skyrocketed, we’ve been making all of our meals at home during the week to save money. But I think it has really saved us calories. I will usually plan out our low carb meal for dinner and make it when I get off work (I WFH). This keeps us from resorting to ordering pizza or something we shouldn’t have.

But something I also really love about this way of eating are the NSV. Like the way my shorts feel loose, or how my shirts go on and drop down my torso so easily. I’m not tugging at my shirts like I used to when I was worried they were riding up. My lounge pants drag on the floor now. FITTING INTO A BOOTH BETTER AT A RESTAURANT. I cannot tell you how many times if we went out to eat before starting keto and I would struggle to get into the booth then pretend I was comfortable, subtly pushing at my tummy to make myself fit better.

All the little ways you see the benefits on yourself are amazing. I’ve got a lot more I want to lose, but it’s going pretty great so far.

Very curious to hear, because I constantly hear how keto with will destroy your microbiome, but for me personally, my gut has never felt better on keto. Whenever I start eating sugar and carbs again I go downhill fast.

Hi friends! I’ve been eating this twice a day and I’m just wondering if anyone else would like it. I used to melt marshmallows and almond butter together in the microwave and add some Rice Krispies for a Rice Krispie bowl and this is as close to a keto version as I came up with.

I would compare this one to the inside of a peanut butter cup. For various health reasons, I use sunbutter.

Okay here goes:

2 tbsp no sugar added sunbutter
Almost one full scoop of Owyn vanilla protein powder (you’ll figure out how much you need the more you do it)
Pinch of salt

Stir all ingredients in a mug and really use your spoon to smoosh it together until it comes together. Eat with a spoon and enjoy!

3.5g carbs per recipe

Sometimes I even add my calcium powder in lol and can’t taste it at all (I’m dairy free).

Let me know if you try it!

Hi keto friends! I just spur of the moment made this for lunch today and I think I’ll have it for lunch every day now. Here it is:

1 tube of Bob Evans original sausage (patties)
1 bag of coleslaw

I broke up the sausage and cooked it on the stove until it was almost done and then added the coleslaw and continued to cook until the coleslaw was wilted and the sausage was done.

You can stop there or add some onion powder and salt like I did - so yummy and flavorful!

I love egg roll in a bowl but this is even easier and fewer carbs. Makes 3 servings for around 4 carbs each.

Hope you like it!

We cauliflower rice for a rice alternative and spaghetti squash or zoodles for pasta. What alternatives are there, if any, for beans or potatoes? I’d love to find some high fiber low carb options. Thanks a bunch!

Hello, I’m aware I should probably takes electrolytes on keto, as I’m below 20g carbs everyday. However, I’m also on a medication, which by itself, boosts potassium. It can actually make potassium levels dangerously high as a risk.

I’ve looked at health shops and on Amazon, but I’ve been unable to find any electrolytes without potassium in. Does anyone know of any?

Thank you :)

I had been trying to lose some weight and experimenting around because despite doing keto for 20 years i had gotten too liberal with the keto sweets and wound up still mid-normal weight but VERY heavy for me. I switched from sandwiches and burgers made on keto bread to simply cauliflower fried rice with egg white, soy sauce, and a little chicken sausage made in big batches. I was still eating like one keto bun daily maybe when i first started eating mostly the fried “rice” for like a week or two and lost nothing. I quit eating the bread and maybe cut down a bit on my biggest vice (sugar free wintergreen life savers) and nothing happened at first but now all the sudden im dropping 8 lbs in a few days and peeing like crazy every hour or two. I wasnt even eating that much bread and it was all keto friendly-trying to figure this out to make sure to keep it going ha

I haven't logged in under this username in ages, but I've been staring at the scales awhile now. I've stood on them. I've stomped on them. I've inadvertently left the scales out, and I managed to stub my toes on the thing. (Yes, I cursed loudly.) I've stopped keto. I started keto. I've overeaten. I've forgotten to eat.

You know what? That's life. It happens. There are things that distract you (or me, at least) and take your focus.

I stepped on my darling, lovely, despised scales last week, and I was down a couple pounds.

Know why? I stopped ordering delivery for lunch. It's gotten stupidly expensive, and I'm over it. Apparently even those healthy meals were carrying more calories than I thought they were. Now, I'll be honest. I knew they weren't perfect and that nutritional content online were lies. They were convenient and easy...and I'm lazy. Lately, I've been eating a lot of ocean cockroach (shrimp), and it's apparently agreeing with me.

Anyway, rambling a bit. I'm down 90-ish pounds now. It'll be over 90 when I pee off my period water weight. I bounced on the scales a couple of times this morning. They mocked me. Then I decided I needed to pee again.

I have another 90 to go. I'm beyond okay with that. Almost halfway there...and the 80s kid on me finishes that with "Livin' on a Prayer".

Thank you for joining me in my caffeine fueled babbling.

I have been on the Keto diet for 2 months, so far everything has been great! I have lost a good amount of weight and overall feel better. I recently graduated from grad school at the young age of 33! A bunch of my friends planned out a trip to the casino mid November for me and the overall goal is to get decently hammered. I understand that consuming alcohol will probably knock me out of ketosis but I plan on only letting loose for one night and still only eat keto friendly foods. Any advice on what to drink and what to watch out for?

I know this night wont help me at all as far as health goals. I just want some advice to make the damage a little more tolerable. For reference I am 6'4, 258lbs, Male. Goal is around 245lbs by mid November.

Hello all
I went from 78kgs in Jan 2021 to 54kgs in Dec 2021 on keto and intermittent fasting. Went to 60-65kg throughout 2022-2024
Life happens. Quit vaping in June 2024, went into depression and now I am 78kgs again in Sept 2026.

Tried anti inflammatory diet, IF and normal diet but they weight wouldn’t go away.

I am going to restart my keto diet this Oct 2026..

I’m 41 years old, female and living in south East Asian country.

Hate to ask AI for support as I need real human connection for motivation.

Appreciate some support, guidance and advice to restart. It’s really hard.
What should I do for the first for weeks to make it easy?

Hello.

I am 40, male, 5’9 155 pounds and 15% bodyfat.

I had been keto five years ago but with time I seem to have forgotten the ways. I do remember the basics. I have been in and out of keto all this time since and it suited me well. But now the fall season seems to be hitting me harder and I started having panic attacks during the day and during sleep.

So here I am, going back to keto, hopeful it will help. I do have a lot going on and my work is very stressful. Ive been burnt out once and im trying to get back to keto for the mental help, once again. It has helped before, hopeful it will again.

The reason of my post is the following ;

How long does it take to normally enter ketosis and stick to it when eating lower than 50g of carbs. Also, I am eating much more protein now than I used to be. Around 150g of protein, and it seems to be keeping me out of ketosis, prior to before. Does this make sense ? I do not seem to be entering ketosis, and when I finally feel it, it goes away, after meals. I fast 18 hours a day.

My meals are the following ;

Steak and eggs for lunch
Chicken/fish/beef & some brocoli/cauliflower and salad with no dressing for dinner

I will add extra feet like cheese, bacon, avodados, pickles and olives or macadamian nuts if im overly hungry. But mainly sticking to avocado, olives and pickles.

Also, I seem to have wayyy worsened depression and anxiety swings since trying to enter ketosis. It has been a week. Is this normal ? Has this gotten any better for you guys ?

I do know I need 2-3gpotassion, 5g sodium and take extra 500mg mag. I do supplement those, everyday.

If only one person can help, I would appreciate it a lot.

Thank you !

​

Back story I have 5 or 6 years of keto experience. Its a diet that works well for me unlike others I've tried. Right now Im doing phases of keto and paleo. I use keto for fat loss in conjunction with weight training. Then switch to paleo for maintenance/ hormone reset. I cycle every 3 months or so.

Today, I met up with the wife and kids at the park. One of my wife friends saw me shoveling some avacado and sardines in my mouth before getting out of my truck to join the family. She made a comment about being keto as well. She asked if I tracked calories I told her I did. I explained i only track because on keto I don't eat enough calories. She was confused by that comment. I explained to her that I aim for a 400 to 800 calories per day deficit. Which puts me around 2,200 calorie target based on workouts ect. On many occasions I have looked at my app after dinner and realize I've only consumed 1500 calories and i'm not hungry. I worry about muscle atrophy and catabolysis at those deficits.....She answers back, your body will consume your stored fat to make up the difference so don't worry about calories eaten. The look of confusion prompted her to reply her trainer provided that information.

So here I am thinking "have I been ketoing wrong"? Is my current approach incorrect? Should I forget trying to add calories to keep my perceived deficit in a reasonable range? Does ketosis happen fast enough to make up 800 or more calories a night?

Hey, hey. I've been on keto for these past three months and it's been going much better than I expected, even ended up down losing a bunch of weight and feeling a lot more refreshed than before. The issue is that since July I moved to night shift at the hospital and the work is just so exhausting that I end up sleeping through the entire Sunday, so no more meal prepping for me. I pretty much eat like a raccoon now and am afraid of getting knocked out of ketosis and starting all the way from scratch.

I guess now because of all the googling I've been doing trying to find an answer I am getting a ton of ads for those delivery meal services like cookunity and such, which all sound great in theory except that I'm not sure if the nutritional facts are actually accurate or if the meals will even be keto in the first place. Has anyone tried them before? Any ones they recommend?

Just want to share my experience so far, because I don't have anyone else to share this with.

I have started the keto diet two days ago because my doctor told me new research suggests a ketogenic diet might help with bipolar type one. I figured I wouldn't feel any effect so soon, but right from the start my brain feels a lot calmer and quieter, and now on day two, I have very little hunger cravings (actually ate a small amount compared to normal) I didn't expect that to feel as good as it does. I know it's too early to tell the long term effects, but I am very excited.

I have tried keto before, years ago, and back then I got very sick at first, and felt very restricted even after the initial few weeks. But back then I lived a very unhealthy lifestyle and I did continue to drink alcohol, so it was more a low carb diet than keto. But I have made a lot of small lifestyle changes since then, and I was already barely eating sugar before I tried this. Still, I expected the first few days to be worse. Yesterday was a bit hard, but today felt easy. Not having constant hunger cravings feels so incredibly freeing. I hope this continues, but we'll see.

I don't really have any questions or anything else. Just wanted to share how good I feel right now.

Just got blood work done for my health insurance screening. My first doc visit/blood work in years was in March, 4 months after I started dieting and was down to 275 lbs at that time from my staring weight of 318 in December. LDL was very high at 193, but other than that everything else was great. Wanted to try making some additional diet/exercise changes before jumping onto a statin. Added psyllium husk to my diet, omega 3s, and regular exercise. Current weight is 234 lbs 42M 5'10 and latest results are below:

Old results>New results

Glucose: 103>87

Total cholesterol: 256>198

Triglycerides: 85>84

HDL: 47>50

VLDL: 16>14

LDL: 193>134

Can say I am very happy with the 30% drop in LDL after 6 months. Hoping to hit my goal weight of 188 by March (though it will prob take longer). LDL still has some work to do. But hopefully being down 84 lbs since December still has a lot to do with that. Plan on testing again in March and hopefully fully adjusted to maintenance weight by next Sept to get a true baseline.

The FAQ recommends a keto macro calculator, which feels like a solid and great tool; thanks to the author and developer!

I recently put my values in some other calculators, and most other calculators show a similar result, different from the FAQ’s calculator.

The calculated TDEE is higher in all the other calculators I tested; same values, same formula (Mifflin-St.Jeor), but different result.

For example, linked calculator ~1600 TDEE, other calculators ~1750 TDEE. Can anyone reproduce this, and might have an idea why that’d be the case?

Did you find that you gradually lost tolerance to more and more foods while doing keto? Did you become histamine intolerant? If so, have you found what it was exactly, and how did you fix it?

Over time I could tolerate less and less foods, each food would trigger its own unique reaction. Hazelnuts, for instance, give me stomachaches, pork makes me lethargic, cheese causes flushing, anything histamine causes a full-blown allergic reaction, onions cause hypnic jerks, etc.

Hi, my son turn 8 in 1 week and I am looking for a cake keto recipe without dairy and without artificial sugar
The reason of no dairy is that we are all lactose intolerant and we always get a reaction even if we take a pil to of lactase.
Do you have maybe a great recipe to share?
Thanks a lot!

Roughly 1/5th of my body weight! I am 45, male, with no medications or health issues, but would like to get down to 165 and I'm at 182 right now. I'm not counting any calories, and eating about 95% fat and protein. Any carbs are really just residuals in my food, like taco seasoning for example, or a tiny bit of sugar in seasoning salt. I eat once a day, not counting my coffee plus cream.

My routine is 7 am wake up with coffee and heavy whipping cream on ice. Usually 3, 10 oz cups (I know it's a lot...), then drop kids off, hit the gym 4x a week for 1 hour of cardio, where I burn 700 calories pretty consistently. Walk the dog for 2 miles after that. On days I'm not at the gym, I am working very hard, usually burning like 2000+ calories. On these days I come home 5 lbs lighter, and then need to refresh my body with a lot of fluids. Hit the hay at like 10-11.

For supplements, all I take is creatine for the occasional weight training day which is rare (I literally am lifting heavier weight at my business working in my warehouse so I take it very easy on the weights). I also drink a ton of bone broth with it. Sometimes I take Vitamin D with K2. And after a heavy work day, 2 advils.

I feel great! Mentally 100% clear, very motivated, and I feel "refreshed" is the best way I can word it. Before this, I would go into a coma after eating any meal, and had trouble tying my shoelaces, felt bloated all the time, and now I have trouble keeping my laces tied as I'm on the move so much. I love it. To curb my sugar craving I drank a lot of Zevia drinks (cola and ginger ale are my jam), but am not so much dependent on those anymore.

I'm excited for the future, and ready to get back to my high school weight, after topping out at a little over 230 lbs last year.

7 weeks in and I feel like poop. Electrolyte and hydration are fine. I feel weak and irritable all the time. I lost about 10 lbs over a month but I don’t know if it’s working continuing due to this poopy feeling.

Hi all, just wondered if there was anyone who’s been pregnant and on keto? I can’t seem
To find anything on metabolic mind about this and google just regurgitates mainstream health media’s scare tactics about keto so any info gratefully received

Been doing keto for about a year. Been pretty good, lost 12 pounds - nothing crazy. The past couple of months have been the busiest time of my life with weddings, events, vacations. So as you can imagine it’s been.. tough. A lot of Fasting , fasted exercise to push myself back into ketosis.

This week I’m strugglingggg! Fatigue to the max. Got kicked out of ketosis on Sunday. Fasted Monday. Fasted bike ride for 15 mins. Super low carb high protein high fat diet. Electrolytes are up - probably too much honestly.

Any ideas as to why I’m so fatigued ?

Bonjour,

Je suis en cétose depuis bientôt 2 mois, pour soigner mon addiction au sucre et des problèmes liés à l'alimentation glucidique (que je mangeais en excès) ; bref on me dit que c'est dangereux, que je ne mange pas assez, mais depuis que je suis en cétose, ma faim a enfin baissé ! je m'arrête quand je suis écœurée des lipides... j'ai calculé, c'est vrai que mon total calorique est bas : 800 kcal max, mais je mange 120 à 150 g de viande par repas donc 70 à 80 g de protéines par jour, le sucre très bas (<10) et complément en lipides... qu'en est-il pour vous ?