Guess what? Keto Diet Week 3 results are in! Yeah, baby!
As I mentioned in my week 2 post, I thought I had experienced ketosis (if I was, it was minimal), but after week 3 I better understood what it felt like. During week 3 I started to feel fatigued, and if I allowed myself to go too long without eating, I started to feel sick. I also got the lovely ketosis breath. To be honest, I was pretty excited. Sure I brush my teeth 5-6 times a day now, but I am happy to finally be "in the zone."
While I had no trouble keeping my carb intake under 20 grams every single day since starting, my big struggle was fat. I couldn't seem to figure out how to get enough fat into my diet. As you will see, I finally got the hang of it around the middle of the week. For the first time, I was finally meeting my daily fat requirements, and that felt great. I knew if I didn't get enough fat I would lose my muscles first, so I did not want to go down that road. Oh, and I also noticed that when I met my fat goals, I didn't get lightheaded anymore (so that's a plus).
Keto Diet Week 3:
Getting enough fat each day takes some creativity, but once you start getting the hang of the keto diet methods you'll be all set. If you need some help with fats, be sure to check out my favorite High Fat Recipes for ideas!
After going through week 3, my biggest takeaway is to eat on a schedule. I allowed myself to go too long without eating most days, and I think that's why I felt so tired. On Sunday, I made sure to eat as soon as I was hungry, and I felt much better. I plan to start week four with a new eating plan. My first meal is at 8 am, at 12 pm I have lunch, a snack at 4 pm, and I again around 6:30 pm. Once my body gets on a schedule I will have more energy. I will let you know how that works for me.
Keto Diet Week 3: Menu
My week starts on Monday so I also weigh in every Monday. One Monday I started my week at 113 Get My Fitness Pal here.
Monday:
Carbs: 7g / Fat: 83g / Protein: 36g
Tuesday:
Carbs: 15g / Fat: 45g / Protein: 37g
Wednesday:
Carbs: 15g / Fat: 75g / Protein: 37g
Thursday:
Carbs: 8g / Fat: 93g / Protein: 49g
Friday:
Carbs: 12g / Fat: 98g / Protein: 48g
Saturday:
Carbs:14g / Fat: 96g / Protein: 28g
Sunday:
Carbs: 14g / Fat: 92g / Protein: 54g
As you can see, around Thursday of week 3 it was like a light bulb went off, and I finally started getting it right!
Keto Diet Week 3: Results
So let's sum this week up with stats!
Starting Weight: 113 -- Ending Weight: 110.4 -- Weight Lost: 2.6
Starting Body Fat: 18% -- Ending Body Fat: 18% -- Body Fat Lost: 0
Measurements: (For time's sake I will only share losses, anything that stayed the same will be shared when it changes)
Body Part / Starting /Ending / Loss
Waist: 25 / 24 1/4 / 3/4 inches
Hips: 33.5 / 32.5 / 1 inch
Arms: 9.5 / 9 1/4 / 1/4 inch
Thigh: 19 / 18.5 / 1/2 inch
Losses I didn't have last week:
Calves: 14 / 13.5 / 1/2 inch
Knees: 14 / 13.5 / 1/2 inch
Butt: 34.5 / 34 / 1/2 inch
Chest: 35 / 34 / 1 inch
Summary: After 3 weeks of changing my diet I lost 2.6 lbs and 4 inches!
Running Total Lost To Date:
Weight: 10.6 lbs lost
Body Fat: 2% lost
Inches: 7 Inches lost
* Remember, I plan to add exercise in starting in week 5. I wanted to wait one month to see what just the diet alone could do. My goals will also change once I add exercise in, so watch for that.
You can read my weekly updates learn more about the changes I've made and the results I've experienced.
Weekly Experiences:
Start Here: Deciding To Live The Ketogenic Lifestyle (Starting Weight 121)
Check It Out: Keto Diet Week 1 4.8lbs Lost (mostly water weight) - End Weight 116.2
Then Read: Keto Diet Week 2 3.2 lbs Lost (Fat) - End Weight 113 & 3 inches down
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Holly
Hey! I love your blog! I was just looking at your week 2 and 3 menus and noticed you barely hit 1,000 cals most days...some days were in the 600s. What are your thoughts on that. Shouldn't you at LEAST be at 1,200 and more of your working out??
ketosizeme
Hey, Holly! Thank you so much. During the first five weeks, I wasn't working out at all. I struggled at the beginning with figuring out my meals and how to meet my macros, but honestly I don't care about calories at all. As long as I'm getting the fat and protein I need and keeping myself in ketosis calories are the last thing on my mind. We are told that we shouldn't go below 1200 calories a day, but I found that with the right amount of fat and protein I was just never hungry (and still lost weight). I usually had to make myself eat. Now that I have adapted to this lifestyle I usually eat 1400 - 1500 calories a day (mostly because I'm cooking three meals a day). I did get to the point where my weight loss slowed down, so I upped my fat intake, which naturally raised my calorie level, and I started losing again. I hope this helps!
Holly
Awesome info! Thanks that really helps me!
ketosizeme
Anytime! If you ever have any questions just ask. 🙂
Sonia
Cant see wk 4 or 5, would love too view those weeks, seeing that your web site is helping me alot. Thanks
Katherine
How tall are you with the weight at 110?
ketosizeme
I'm 5'4 but now weight 126. I have gained a nice amount of muscle. Of course, everyone has different goals but mine is to pack muscle!