I started at 202lbs back on 18th March and cut out pasta, rice, cakes, biscuits, beer, bread and have not had any of the above since.
I have been doing what I think is a lchf diet being around 35g carbs a day.
From being the worst at drinking water I’m now clearing 2.5ls a day.
I only eat lunch and dinner already and so far my weight loss is 8lbs.
I stated C25k and boxfit classes and I have lost 3 inches around my waist but I have to say I’m a bit downhearted that all this change doesn’t seem to have been reflected in the scales.
I watched Dr Bergs ‘keto on steroids’ and didn’t really understand how you can have 5 cups of leafy greens a day and be a 0g carbs... am I missing something.
Also if he says 55gs of protein- does that literally mean weight a salmon steak and if that 55gs then that’s my carbs for the day?
Then he said to cut out too much additional fat as we want the body to start using out own fat... that’s what I thought we were trying to do all along- why have I been adding more and more fat into my diet??
Can anyone help? I feel like I’m missing something.... and it’s not my excess weight🙃
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Leefit419
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Dr Berg does not count carb in greens i.e. salad because that is to meet the requirements of essential vitamins and minerals. Zero carb means carb in addition to salad.
For your body weight you should have total of 60- 65 gm protein per day. The typical value of protein in salmon steak is 20 gm per 100 gm steak. If you want to eat only salmon, then you will have to eat 300 gm to meet protein requirement. I am ignoring protein in greens because they have very small amount of protein anyway.
If you eat two meals, you can take 150 gm portion of salmon. In second meal you can have e.g. Ribeye steak 150 - 200 gm portion.
Why not add external fat?
Because you are not losing weight ( body fat), there is a strong possibility that you are consuming enough dietary fat such that there is no deficit in calorie intake and calories expenditure by the body. That means your system does not get a chance to use stored body fat. If you reduce the dietary fat, a deficit will be created and then body fat will be used to meet the requirement.
Keep dietary fat to about 75 gm per day for rapid weight loss. this routine should be followed for short period of time (4 weeks or so). In my opinion, 75 gm is on the low side. You may go up to 100 gm in order to avoid any possible hunger pangs.
Example: 150 gm of salmon: Fat 20 gm, Protein 30 gm
150 gm of Ribeye steak: Fat 33 gm Protein: 35 gm
You can consume another 22 gm fat( approx 2 table spoon), e.g. in salad dressings, cooking salmon, Ribeye steak may need very little oil.
Oh my goodness. Praveen55, that’s made it so much clearer for me.
Thank you very much for your detailed response.
I understand so much better now how to work out the protein.
Right, so I’ll try and stick with two meals for the time being but I’ll work a lot harder to get those green in and use fattier proteins (was having chicken breast quite a bit).
Hi Leefit. Do you have place where you regularly look your food contents up? like an app or website or book? That will tell you the amounts of carbs or fat in any food .. or drink .... have. Just like the calorie counting, but this time keeping an eye on the carbs and fat instead. I think a lot use Myfitness pal site. free to join, and you don;t have to get involved in all the things on it, just use the counter. Or there seem to plenty of phone apps.
As Praveen said, you still need to put less fuel in than you take out to lose weight. But the aim is to get much more fat than carbs in what you eat and drink, to change your body from carb burning to fat burning, which is why keep carbs low and we add fat to meals. But obviously, if you put more fat in than your body needs to use, it has no need to burn any. It can be a bit of a personal balancing act at first! You will find your way if you jiggle the amounts around, and maybe add a little IF? good luck 👍😀
Hi Leefit149, I am still in the learning, processing and trying to put it into practice category. There are a fair few differences to our past way of eating. I do hope that you find a way that works well for you soon.
Have you looked at the Dietdoctor website? There is so much information there and also lots of very enjoyable low carb recipes. All the very best on your journey.
Ooh I dont know the answer to that? I would be interested to know though if you find out? I was wondering if I should go back to what I was doing, just cut out the carbs? What do you think? x
You’ve lost 3 inches from your waist! Let’s just say that again.....you’ve lost 3 INCHES from your waist!
LCHF weight loss on the scales is not like conventional dieting. If you’ve lost fat and have been building lean muscle you’re not going to see a huge change on the scales initially. My pattern of weight loss is a big ‘woosh’ every 3 weeks or so, while appearing to stay the same in between. This is in part due to the fact that fat cells do not just disappear when they empty. They fill with water and wait for a while to see if you still need them. THEN they are broken down. Your waist measurements and how your clothing feels are far better indicators of your progress.
Keep it simple. Maintain your desired carb limit strictly and only eat when you’re hungry - you will feel like you can sometimes go for half a day without food now. Even if you’ve diligently planned out 3 meals a day for a week, you don’t HAVE to eat it all unless you’re hungry.
When I started back exercising the scales didn’t like it either, probably because my sore muscles held on to more water than usual too. In the long run, you’re probably doing far better than you think you are. If it’s demotivating you, ditch the scales and use a tape measure.
You can’t be ZERO carb and eat 5 cups of leafy greens, you’re right. I’m not sure you’re getting the advice you need. I use Diet Doctor online. It’s evidence-based, referenced advice for all things keto and LCHF. The only website you need.
Hi all, just an update as you were all so helpful.
Weighed in this morning at 182 lbs so that’s 20 off since 18th March.
Feeling great, despite spraining my ankle a few weeks ago which has meant I’ve had to hold back on my C25k and boxfit etc. But just goes to show, you were all right. Have patience and it will work.
Still got another 24lbs or so to go till I’ll be at my goal weight, but I’m doing it! Most importantly I believe I’ll get there with LCHF! 👍🏻🥳
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