Anyone start Keto when they were already fairly lean, but still had some BF/weight to lose? How fast did you see results? How long did it take for you to become fat adapted? I started keto about 2 months ago, and feel the cognitive benefits it provides, but not much if any in the way of fat loss. I carry my weight in my stomach, and currently 15% BF. Comparing pics and what I’m seeing in the mirror is not showing fat loss. I work out 4-5 days a week. 3 lifting days and 2 cardio days where I play basketball for an hour or 2. One thing I have noticed for sure is after a meal I am still hungry, and it makes me wonder if I’m dealing with insulin resistance or certain foods are highly spiking my insulin. I’m just wondering if anyone else experienced it. How did you correct it and see results? Is it that I just need to give it more time? I’ve been keto for 2 months and don’t believe I am fat adapted. My energy can be inconsistent. Hungry after meals. Still feeling like I want/need to snack after a couple hours. Any suggestions or insights welcome!
It’s great you started with the dexa now. That’s the gold standard in body composition.
It’s great you’ll track measurements as well.
IF is okay AS LONG as you’re hitting your macros in that eating window. Contrary to belief, you can indeed gain weight when restricting too much for you.
Sounds like your protein grams are appropriate-many goo too heavy here. I’m not sure what you’ve got for fat or carbs but you can always examine those too.
You’re only 2 months in so you maybe have another month to go before you hit full fat adaption (maybe more). But you’re definitely under eating. I’d say you need a minimum of 2000 calories. As you’re already low bf guess what you need to eat more fat for satiety and fuel if you’re still hungry after a meal then wash it down with a creamy/fatty coffee and think of it as ‘dessert’. That’s what I’ve had to do on occasion.
In answer to your question though. Yes I was lean when I started keto. I was 21% bf (healthy/low for a female). It took me around 2 years to drop down to 17%. I did go closer to 15 at one point but it’s incredibly low for a female and my body wasn’t happy so I now maintain at 17% (for a year now). It’s definitely a slower process when you’re in the low numbers and tracking is pretty much essential if you want results (remember abs are made in the kitchen). Also remember keto is a protective way of eating so it may fight you on some occasions (if that makes sense?).