Weight Goal: Yesterday was day 6 of no beer and very few carbs. As expected I shed a bunch of weight this week, 7lbs, but it’s really not real.
During the adjustment phase, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of it will be water weight, as each gram of glycogen is bound to at least 3 grams of water, and you’ll be rapidly depleting your glycogen stores (1).
It is still a very enjoyable and encouraging way to begin your journey, and if you stick to the keto diet, a stable weight loss will follow.
I didn’t do any cardio because it’s absolutely brutal during week one of keto. The keto flu set in Friday night so I’ve been focusing more on hydration and electrolytes and all is well now. My blood reading yesterday peaked at 1.2. This is measured via Keto-Mojo as defined here:
Blood strips measure beta-Hydroxybutyrate (BHB), which is a ketone body produced by the liver, from fat, for energy when glucose isn’t available.This measurement is considered to be the more accurate measurement by far of ketone levels. For this reason, all clinical studies are done with blood testing.
Tomorrow morning I’ll start the day off on the Peleton, theory being that, on an empty stomach fat loss is enhanced as my glycogen stores are depleted (ketosis) and the only available source to fuel the workout will be body fat.
I’ll be watching the blood reading close this week as I intend to add a healthy supply of L-Glutamine to the daily routine:
Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body. Glutamine benefits you by replenishing declining Glutamine levels during intense workouts. Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.) Glutamine is one of the most important nutrients for your intestines.
One other supplement concern for the week to come is the addition of creatine. It’s know to force muscles to hold extra water so I would expect to give back some of the 7lbs that I “lost” this week.
More on Creatine here.
Overall, I really don’t know why I continue to veer away from this way of eating. My sleep is better, aches and pains disappear, I have better mental focus, my resting heart rate is down significantly and I just generally feel better. And the only thing I honestly miss is beer.