Losing weight to quick?

[BrG89]

Hey guys I'm 22yrs old, 219lbs and 14.5% bf. As of monday I have been on a keto diet and am cutting out all added sodium this is my first time doing a real cutting diet so I'm hoping I do everything right.

I have read you don't want to lose more then 2lbs a week if trying to retain muscle. Monday I started at 219 and today I was down to 214. Is this just water weight or should I add some extra calories in my diet?

My diet consists of 2,700 cal
304g protein
136g fat
under 20g of carbs

 

[sassy69]

Hey guys I'm 22yrs old, 219lbs and 14.5% bf. As of monday I have been on a keto diet and am cutting out all added sodium this is my first time doing a real cutting diet so I'm hoping I do everything right.

I have read you don't want to lose more then 2lbs a week if trying to retain muscle. Monday I started at 219 and today I was down to 214. Is this just water weight or should I add some extra calories in my diet?

My diet consists of 2,700 cal
304g protein
136g fat
under 20g of carbs

Its just water weight. This is what happens when you drop carbs and then you've burned them all up - it takes water to "hold" carbs (this is why you look fuller after a carb up) so when you have burned up all the carbs (glycogen) stored in your body, you also release all the water that was holding them (this is why you probably look flatter too).

Just keep doing what you're doing. The weight loss will even out to more like 1-2 lb / week , other than any spikes after you do a carb up.

 

[BrG89]

Thank you sassy! When would you recommend doing a carb up? How many carbs should i eat?

 

[sassy69]

Thank you sassy! When would you recommend doing a carb up? How many carbs should i eat?

Let me send you right to the master - read this & you should have what you need to determine your carb up:

Carbing Up on the Cyclical Ketogenic Diet

 

[BrG89]

Let me send you right to the master - read this & you should have what you need to determine your carb up:

Carbing Up on the Cyclical Ketogenic Diet

Your awesome! Thank you

 

[sassy69]

Your awesome! Thank you

I might suggest you keep a journal to track your progress! Don't get too hung up on the scale because you are going to be seeing changes dependent upon water weight if you're looking day to day, but its a useful data point.