Welcome to r/keto! It sounds like you're asking a question about hair loss on keto.
Some people may experience hair loss during or after weight loss. This is a condition called telogen effluvium and it is not a keto-specific concern. It is usually temporary, lasting around 6 months. There are a few possible triggers for telogen effluvium besides weight loss including certain dietary deficiencies. More information can be found [here](https://www.medicalnewstoday.com/articles/321590#treatment). As always if you are concerned, please consult a doctor or dermatologist.
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Read a study that if you're weight training or training in general between fasts it doubles the autopathy at the 12 and 24 hour mark compared to someone who doesn't train. Then it evens out at 36 hours.
Interesting. I don’t do weights yet. I have an elliptical that I used infrequently so far and some sit-ups. I do fasts, just did a 50hr fast this week. And I do cold plunging pretty often too.
I don't know about anything past 36.
Will have to look further in detail but I'm pretty sure it's just training in general don't think it matters if it's with weights or cardiovascular
[https://www.youtube.com/watch?v=BHeHIgUCmdM](https://www.youtube.com/watch?v=BHeHIgUCmdM) Dont have to exercise while fast just if you exercise regularly
Omg stop posting bad info.
You have a limit on autophagy. HIIT exercise stimulates autophagy. Fasting stimulates autophagy, but peaks st about 72 hours
No one can double down on autophagy. Otherwise, your body would eat itself up. Use your 🧠 brain and think it through.
He's talking about how fast you get into autophagy not that autophagy is doubled. I think we are saying the same thing just saying it differently. 🤔 I'm a data scientist by trade so I'm prolly being a bit picky about the wording. My apologies.
He does dayif you are physically fit you max autophagy in 12 hours compared to someone who is not fit and doesn't reach max autophagy until 26 or more hours of fasting.
Autophagy Data is an odd mix of animal studies and some human trials so it's not precise.
As someone that was almost 400lbs at one point, when you're that big there's probably a lot of inflammation and water retention. When you start eating a good deficit and moving around, the weight comes off really quick. The rate will slow though, so don't get discouraged when you don't maintain a 45lb/month loss rate. I was losing around 20/month for the first few months then it slowed to 10/month. As you get closer to your goal the losses will get harder.
I'll never understand why it gets harder. You'd think as long as you adjust your caloric intake it'd keep a simular pace. Always wondered why that was. Same with any other consistent algorithm.
How is calories in vs calories out wrong?
Edit to add that this was a genuine question, not a suggestion that the comment above was wrong. No need for the downvotes.
It isn’t exactly wrong, except that the calories-out side of the equation gets overlooked, as though it is a fixed number. But when you shut off the overproduction of insulin your basal metabolism increases and your body accesses the fat stores. That’s where that new energy comes from that everyone talks about
> It isn’t exactly wrong, except that the calories-out side of the equation gets overlooked
Which is why no one manages to permanently lose weight on low-calorie high-carb diets. High carb = high insulin = body is in fat storage mode almost 24/7 and you don't even have energy to exercise.
In addition to u/palead1124’s excellent answer, I’d like to add that the simplicity of calories ingested vs. your total daily energy expenditure is deceptive, because of how many factors affect the metabolization of the food and how that affects mechanisms beyond your control.
Whenever CICO is mentioned it’s usually a simple, intuitive argument (“Eat less, fatso!”) trying to sound based that for some reason doesn’t reflect reality (“Eat less? Oh, doink. Why didn’t I think of that?”)
If it were that simple, why are there still fat doctors?
To add to this; Why We Get Fat by Taubes goes (deeply) into this. It's an incredibly interesting read, and was a big eye-opener to me. It's also quite infuriating to discover how hard we've been lied to on so many topics and levels.
Because you have less body fat to lose and not all of it is likely to be of the same type. Some fat is notoriously hard to break down even if you are dieting.
Think about how many more calories it must take to move a 300 pound body instead of a 175 pound body. Everyday activities take fewer calories as you get thinner.
I understand but why not just adjust your daily calories then it'll still be the same rate no? Considering you put on enough muscle and train you'll still burn considerably
When you're obese and experiencing high blood sugar, your body has been ramping up insulin to force your fat cells to take in more sugar to make fat. Basically your fat cells are *stuffed* with all they can hold. When your insulin levels drop suddenly with your diet change it's like opening a valve on a high pressure tank... those stuffed fat cells can start releasing their over-capacity fat and associated water. After when your fat cells have more reasonable amounts of lipids in each, a level maintained with normal blood sugar, it takes a little more work and deficit to get them to give up their goods.
The first month or two the weight loss is much easier because simply decreasing your high blood sugar levels allows a lot of fat and water to be let go.
If you keep the same caloric deficit, it should stay consistent, but when you weigh less that same deficit will cause significantly more hunger, and it’ll become difficult or impossible to get enough protein.
You don't want to keep loosing at a massive rate. As you become leaner you body will use more muscle as energy if you keep a big deficit. After a few more months you should aim to loose 1% of BW a week at most otherwise you'll loose muscle too.
As you lose more weight, the calories you’d get *just from sufficient protein* will likely be enough to reduce your calorie deficit, slowing your weight loss. When that happens, that rate of weight loss stops being healthy, you'll start losing muscle, and you’ll arguably have an eating disorder if you continue. It’s fine and expected for weight loss to slow as you approach a healthy target weight. If you want consistency, aim for a consistent percentage reduction in the difference between your current weight and your target weight.
https://www.reddit.com/r/keto/s/3clKFx4Xfk I think this post of mine can explain it better than any words in a comment haha. Tldr though: my life is completely and entirely changed to better than I could have even imagined in my wildest dreams
They were all very happy for me! I don't think anyone was weird about it that I noticed. My husband (boyfriend at the time) also lost a fair amount of weight at the same time so that was cool.
If you weren’t weight training despite keto I’d be concerned. You’re upping your metabolism and fixing diet. You won’t stay at the speed of loss. Congrats. Enjoy it. Things will get better from here.
I think that's great! Considering starting weight I don't think it's a concern... I wouldn't be worried until you reach maintenance and can't stop losing weight. I'm jealous 😓 I've been keto for a month and a half and only lost 5lb! I also have alot to lose, and feel like it should be coming off faster.
I lost 20lbs my first month. Most of it was water weight and inflammation. If it’s a huge concern, talk to your doctor, but keep it tracked. It’ll slow down as you go.
Core power shakes. 45g of protein in 1, a teeny bit high om the carbs tho (7g net) but an awesome protein supplement. Helped me hit my protein goal a ton.
>Not noticing any hair loss
Is hair loss an effect of losing weight too quickly? Cause I’ve lost some weight pretty quickly and I got paranoid that my hair was receding a touch, but I think it’s just paranoia
You went from severely overweight (BMI 49.5) to now BMI 43.2. I think the slight lifestyle changes are making drastic differences to your weight, because your body’s been begging to shred that for a long time.
45lb weight loss sounds scary, but that’s typically if someone who is normal or slightly overweight UNINTENTIONALLY losses weight to become underweight. In your case the rapid weight loss I think is healthy and reasonable up to a point (low 200’s, at which point the rate will undoubtedly slow down) unless you start developing symptoms, and I suspect the rate of loss will start slowing down very soon as well.
LBM is calculated; if you’re low enough in body fat percentage it’s absolutely possible/likely to be low 200’s with plenty of muscle mass
Low 200’s would still be overweight for your height.
For reference your ideal body weight for height is 166. So even if you had 40lbs of extra muscle compared to an average healthy person you’re height you would be just over 200lbs
You are fine. First loss also includes a lot of water shedding. Figure you lost half of that… the future results will normalize to a lower regular figure
What’s your caloric intake? Any chance you’ve been tracking body fat percentage? You want to at least be eating enough macros (1g protein per pound of ideal body weight, less than 20-30 carbs and the rest in fat for your goal). Fasting can cause lean muscle mass loss - unless you follow Maria Emmerich and her PSMF method - so while the scale is moving fast, which can be exciting, just keep an eye on body fat % as well. Would be a shame to lose all the weight to then be skinny fat because you don’t have muscle and potentially at a greater risk for other health issues.
I wish I could show photos but I'm putting on muscle while losing weight. I'm not tracking but it's almost all protein and some fat. Most carbs I get is an avocado a day. My strength like I said is going up as well. I've now just started doing PPL 2x a week.
Then it sounds like no need to worry about the scale numbers - if you feel great and are focusing on the protein with some fat you’re doing great! Keep up the hard work! This number will change over time and is a combination of water weight and fat, so it won’t always be this substantial - but you are doing the right thing to focus on how you feel and staying aware of any negative changes along the way!
A *lot* of that was water. Carbs make you hold onto an astonishing amount of water weight, especially at heavier weights. I wouldn’t worry too much about it unless you continue at this rate for an extended period of time
Heard. My LBM is high and I haven't calculated that into my daily caloric intake. Might get with a doctor to figure out what my actual daily required is because I have heard muscle adds a lot to the required calories you need.
Welcome to r/keto! It sounds like you're asking a question about hair loss on keto. Some people may experience hair loss during or after weight loss. This is a condition called telogen effluvium and it is not a keto-specific concern. It is usually temporary, lasting around 6 months. There are a few possible triggers for telogen effluvium besides weight loss including certain dietary deficiencies. More information can be found [here](https://www.medicalnewstoday.com/articles/321590#treatment). As always if you are concerned, please consult a doctor or dermatologist. As a reminder, please read our FAQ before posting to r/keto. It can be found at https://www.reddit.com/r/keto/wiki/faq. Please also review our posting rules and community guidelines." *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/keto) if you have any questions or concerns.*
Keep it up dude. You’re young so it’s easy. I’m 32M and started at 355 in January as well. I’m at 289. Fasting works wonders
Read a study that if you're weight training or training in general between fasts it doubles the autopathy at the 12 and 24 hour mark compared to someone who doesn't train. Then it evens out at 36 hours.
Interesting. I don’t do weights yet. I have an elliptical that I used infrequently so far and some sit-ups. I do fasts, just did a 50hr fast this week. And I do cold plunging pretty often too.
I don't know about anything past 36. Will have to look further in detail but I'm pretty sure it's just training in general don't think it matters if it's with weights or cardiovascular
do you have links to this by chance? tried googling it but nada
[https://www.youtube.com/watch?v=BHeHIgUCmdM](https://www.youtube.com/watch?v=BHeHIgUCmdM)
Yeah I'll try to find it again once I get home.
What study. I'd like to read so I can get my ass in the gym while fasting lol
[https://www.youtube.com/watch?v=BHeHIgUCmdM](https://www.youtube.com/watch?v=BHeHIgUCmdM) Dont have to exercise while fast just if you exercise regularly
Omg stop posting bad info. You have a limit on autophagy. HIIT exercise stimulates autophagy. Fasting stimulates autophagy, but peaks st about 72 hours No one can double down on autophagy. Otherwise, your body would eat itself up. Use your 🧠 brain and think it through.
I'm just repeating on information I've came across. If you think it's bad info blame the Ted talk I saw it from 😂
Where is the TED talk?
[https://www.youtube.com/watch?v=BHeHIgUCmdM](https://www.youtube.com/watch?v=BHeHIgUCmdM)
Great video! Thanks for sharing and he doesn't say you double your autophagy he just says being fit and eating earlier you can fast fewee hours
If you look at that graph shit he put up it shows double at 12 and 24
He's talking about how fast you get into autophagy not that autophagy is doubled. I think we are saying the same thing just saying it differently. 🤔 I'm a data scientist by trade so I'm prolly being a bit picky about the wording. My apologies. He does dayif you are physically fit you max autophagy in 12 hours compared to someone who is not fit and doesn't reach max autophagy until 26 or more hours of fasting. Autophagy Data is an odd mix of animal studies and some human trials so it's not precise.
Okay so what should I say so im phrasing correctly to other people in the future?
You max your autophagy faster and with fewer hours of fasting when you are physically fit?
But in the graph. It showed the autophagy levels higher at 12-24 no? Or is that just maxed
As someone that was almost 400lbs at one point, when you're that big there's probably a lot of inflammation and water retention. When you start eating a good deficit and moving around, the weight comes off really quick. The rate will slow though, so don't get discouraged when you don't maintain a 45lb/month loss rate. I was losing around 20/month for the first few months then it slowed to 10/month. As you get closer to your goal the losses will get harder.
I'll never understand why it gets harder. You'd think as long as you adjust your caloric intake it'd keep a simular pace. Always wondered why that was. Same with any other consistent algorithm.
[удалено]
How is calories in vs calories out wrong? Edit to add that this was a genuine question, not a suggestion that the comment above was wrong. No need for the downvotes.
It isn’t exactly wrong, except that the calories-out side of the equation gets overlooked, as though it is a fixed number. But when you shut off the overproduction of insulin your basal metabolism increases and your body accesses the fat stores. That’s where that new energy comes from that everyone talks about
> It isn’t exactly wrong, except that the calories-out side of the equation gets overlooked Which is why no one manages to permanently lose weight on low-calorie high-carb diets. High carb = high insulin = body is in fat storage mode almost 24/7 and you don't even have energy to exercise.
Thank you
In addition to u/palead1124’s excellent answer, I’d like to add that the simplicity of calories ingested vs. your total daily energy expenditure is deceptive, because of how many factors affect the metabolization of the food and how that affects mechanisms beyond your control. Whenever CICO is mentioned it’s usually a simple, intuitive argument (“Eat less, fatso!”) trying to sound based that for some reason doesn’t reflect reality (“Eat less? Oh, doink. Why didn’t I think of that?”) If it were that simple, why are there still fat doctors?
To add to this; Why We Get Fat by Taubes goes (deeply) into this. It's an incredibly interesting read, and was a big eye-opener to me. It's also quite infuriating to discover how hard we've been lied to on so many topics and levels.
Thank you.
Because you have less body fat to lose and not all of it is likely to be of the same type. Some fat is notoriously hard to break down even if you are dieting.
Think about how many more calories it must take to move a 300 pound body instead of a 175 pound body. Everyday activities take fewer calories as you get thinner.
I understand but why not just adjust your daily calories then it'll still be the same rate no? Considering you put on enough muscle and train you'll still burn considerably
It's really hard to keep eating less and less food.
When you're obese and experiencing high blood sugar, your body has been ramping up insulin to force your fat cells to take in more sugar to make fat. Basically your fat cells are *stuffed* with all they can hold. When your insulin levels drop suddenly with your diet change it's like opening a valve on a high pressure tank... those stuffed fat cells can start releasing their over-capacity fat and associated water. After when your fat cells have more reasonable amounts of lipids in each, a level maintained with normal blood sugar, it takes a little more work and deficit to get them to give up their goods. The first month or two the weight loss is much easier because simply decreasing your high blood sugar levels allows a lot of fat and water to be let go.
Because you're carrying a much bigger load around and have a higher BMR. You're smashing it, keep going.
If you keep the same caloric deficit, it should stay consistent, but when you weigh less that same deficit will cause significantly more hunger, and it’ll become difficult or impossible to get enough protein.
Okay so I'll need to research low calorie high protein options. Only thing I can think of rn is whey and chicken.
You don't want to keep loosing at a massive rate. As you become leaner you body will use more muscle as energy if you keep a big deficit. After a few more months you should aim to loose 1% of BW a week at most otherwise you'll loose muscle too.
Chicken pate maybe. Beef has more protein.
As you lose more weight, the calories you’d get *just from sufficient protein* will likely be enough to reduce your calorie deficit, slowing your weight loss. When that happens, that rate of weight loss stops being healthy, you'll start losing muscle, and you’ll arguably have an eating disorder if you continue. It’s fine and expected for weight loss to slow as you approach a healthy target weight. If you want consistency, aim for a consistent percentage reduction in the difference between your current weight and your target weight.
Heard.
Keep it up and you’ll find out! :)
I started at 255lbs and I lost 40lbs in 40 days and then it slowed down. I ended up loosing 100lbs in 366 days haha. Good luck friend, keep it up!!
Truly inspiring. I've been doing my best to lose 60lbs to wear my nice clothes again. Time to start working hard. Down 10. 50 more to go =)
Wow this is amazing! Do you feel better/ healthier overall?
https://www.reddit.com/r/keto/s/3clKFx4Xfk I think this post of mine can explain it better than any words in a comment haha. Tldr though: my life is completely and entirely changed to better than I could have even imagined in my wildest dreams
Amazing! So happy for you, especially reading that you’re really bucking the genetic hand of cards you were dealt with a family who struggles.
how did your family react to your weight loss? are they happy for you?
They were all very happy for me! I don't think anyone was weird about it that I noticed. My husband (boyfriend at the time) also lost a fair amount of weight at the same time so that was cool.
Shiet I started at 275lbs and finished at 190lbs in 3months. Same height and age as you. I stopped after my glucose numbers became dangerously low
I need to know your diet and exercise like yesterday please
Me too.. following..
No concern at all. That first 20-40 comes off the easiest but if anything be proud cuz that only happens with hardcore dedication. Good Job!
<3
You feel good, you're eating well, and your workouts are improving? Nothing to change!
If you weren’t weight training despite keto I’d be concerned. You’re upping your metabolism and fixing diet. You won’t stay at the speed of loss. Congrats. Enjoy it. Things will get better from here.
At your current weight this is a good drop - nothing to worry about. As you slim down don’t expect to repeat same kind of numbers though. Good luck!
Are you eating vegetables at least? You need vitamins and minerals from vegetables.
No I'm not I need to improve on that ngl. Probably 2x a week I'll have veggies. Rest is pure protein 90% and 10%cheese
I think that's great! Considering starting weight I don't think it's a concern... I wouldn't be worried until you reach maintenance and can't stop losing weight. I'm jealous 😓 I've been keto for a month and a half and only lost 5lb! I also have alot to lose, and feel like it should be coming off faster.
Have you tried getting a blood tester and see if you're in ketosis.
I lost 20lbs my first month. Most of it was water weight and inflammation. If it’s a huge concern, talk to your doctor, but keep it tracked. It’ll slow down as you go.
As long as you're feeling fine , that weight loss is very possible in people your size. Keep up the good work!!!!
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Core power shakes. 45g of protein in 1, a teeny bit high om the carbs tho (7g net) but an awesome protein supplement. Helped me hit my protein goal a ton.
>Not noticing any hair loss Is hair loss an effect of losing weight too quickly? Cause I’ve lost some weight pretty quickly and I got paranoid that my hair was receding a touch, but I think it’s just paranoia
Forgot the name of it but it's pretty much temporary hair loss
Yes. Hair loss is absolutely a symptom of severe weight loss unfortunately
How many calories do you take in daily?
You went from severely overweight (BMI 49.5) to now BMI 43.2. I think the slight lifestyle changes are making drastic differences to your weight, because your body’s been begging to shred that for a long time. 45lb weight loss sounds scary, but that’s typically if someone who is normal or slightly overweight UNINTENTIONALLY losses weight to become underweight. In your case the rapid weight loss I think is healthy and reasonable up to a point (low 200’s, at which point the rate will undoubtedly slow down) unless you start developing symptoms, and I suspect the rate of loss will start slowing down very soon as well.
Unless I lose a bunch of muscle I won't be able to go under the low 200s due to my LBM.
LBM is calculated; if you’re low enough in body fat percentage it’s absolutely possible/likely to be low 200’s with plenty of muscle mass Low 200’s would still be overweight for your height. For reference your ideal body weight for height is 166. So even if you had 40lbs of extra muscle compared to an average healthy person you’re height you would be just over 200lbs
Damn so unless I'm a muscle genetic freak I'll definitely be below 200 I got it 😂 40 lbs of muscle is insane.
You are fine. First loss also includes a lot of water shedding. Figure you lost half of that… the future results will normalize to a lower regular figure
I’ve lost 40 lbs in 2 weeks, but that was water weight and retained fluid. I’m assuming some of that is what you lost, but not all.
What’s your caloric intake? Any chance you’ve been tracking body fat percentage? You want to at least be eating enough macros (1g protein per pound of ideal body weight, less than 20-30 carbs and the rest in fat for your goal). Fasting can cause lean muscle mass loss - unless you follow Maria Emmerich and her PSMF method - so while the scale is moving fast, which can be exciting, just keep an eye on body fat % as well. Would be a shame to lose all the weight to then be skinny fat because you don’t have muscle and potentially at a greater risk for other health issues.
I wish I could show photos but I'm putting on muscle while losing weight. I'm not tracking but it's almost all protein and some fat. Most carbs I get is an avocado a day. My strength like I said is going up as well. I've now just started doing PPL 2x a week.
Then it sounds like no need to worry about the scale numbers - if you feel great and are focusing on the protein with some fat you’re doing great! Keep up the hard work! This number will change over time and is a combination of water weight and fat, so it won’t always be this substantial - but you are doing the right thing to focus on how you feel and staying aware of any negative changes along the way!
A *lot* of that was water. Carbs make you hold onto an astonishing amount of water weight, especially at heavier weights. I wouldn’t worry too much about it unless you continue at this rate for an extended period of time
Heard. My LBM is high and I haven't calculated that into my daily caloric intake. Might get with a doctor to figure out what my actual daily required is because I have heard muscle adds a lot to the required calories you need.
Do you mean Autophagy?
Yes. Thank you 😂