Andy_W
Well-known member
You've probably lost water (carbs store/ bind onto water), now there's no more water left to lose, so you'll need to shift some fat (ideally not muscle) to lose any more weight, this is the hard bit.
Like some above are saying, the reason most people lose weight on Keto is because it cuts down their calorie intake.
A calorie deficit is the best way to lose weight, but you must do it in a way where your macros are not all over the place, so need a balance of carbs, fats, proteins etc, it doesn't need to be bang on for the day, but being close for the week will REALLY help.
Use a food tracker, like myfitnesspal, and be extremely strict with it. Be careful with processed foods as the calories listed on them can be out by 10%-20% etc, and some do this intentionally with their labels, to make them appear healthier than they are. I try and avoid processed foods for this reason, or when having processed food I make an extra allowance of 10% or so.
You also need to figure out how many calories you're burning in a "normal" day, something like an apple watch or activity tracker can help with this, but it's not an exact science. A typical guy might burn 2500 with a relatively active job (but no dedicated exercise), but the same guy might only burn 2000 calories if he's sat on his **** all day.
About 7000 calorie deficit over a week should lose around 1kg/ 2lb, for an "average" person but for many, this is too much/ too quick, so will just lead to hunger and then a binge which will wreck everything. I try and stick to ~3500-5000 calorie deficit per week, when trying to lose weight, and it's worked extremely well, albeit it's harder when you get older. So say that's a 20% calorie deficit, eating 2000 per day, but burning 2500 per day.
Be careful trying to lose weight without doing enough exercise, as you'll just end up losing muscle, and losing muscle will greatly reduce the amount of calories your body naturally burns. This is where leads of people screw up, they just end up losing muscle, not fat, so they end up lighter but with the same fat, then with the body inevitably burning less calories, they pile the weight back on (in fat) and then go above where they started.
For me, now I'm a bit older (and it's a bit harder), I try only eating between midday and 8pm helps keep calorie intake down (never been much of a breakfast person anyway). A also tend to allow less calories during the week, but more on a weekend, so it might be 5 days at say 1800, and then two days at 2500, or 5 days at 1700 and two days at 2750 etc.
So, in summary/ TLDR:
Find out what your body naturally burns on an average day (not a day you do more than average exercise etc) (BMR like @Littlejimmy says below)
20-30% calorie deficit, for whatever you naturally burn (adjust this as you lose weight)
Get your macros right, i.e eat plenty of protein so you don't lose muscle, and still eat carbs so you've got easy access to energy
Do some exercise, ideally varied, so you're not losing muscle
Try and eat a varied diet
Only weigh yourself once a week or even better, once a month (ideally at the same time/ day)
Take some measurements of your waist, legs, chest etc this will help as you will notice these decreasing even if your weight doesn't appear to be
Ultimately most people want to lose weight because they're not happy with how they look, or want to fit into their clothes better, so pay more attention to measurements, than weight. Would you rather be 2 inches less on the waist and weigh the same, or lose 2kg and it be un-noticeable? Muscle weighs more than fat, but has a lesser volume. So you can gain 1kg of muscle, lose 1kg of fat, and you'll be skinnier. Loads fail on this aspect as they don't see the scale move, but ignore that they can now get in their old clothes.
Have some cheat(ish) days, so you don't end up mardy (as this will lead to binges/ failure), but still track what you're eating/ drinking
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