How long before fat loss?
(35 posts) (20 voices)-
I'm just wondering, for the people who have been Primal for a while...
How long was it before you noticed you lost some weight (fat)? Was it within the first week or two or does it take a while for your body to realize what's going on?
I'd assume that as soon as you drop your carbs, your body would have to figure out that it needs to burn fat, but is it really that immediate?
And how long does it take for you to be actually "in ketosis"?
Posted 9 months ago # -
Thanks. That's helpful. Why water loss though? Unless it's as a result of lessened sodium intake...
Posted 9 months ago # -
Nick
MemberThere's approximately 4g of water tied to each 1g of glycogen in your muscles and liver. You have 1600-2000 calories of glycogen in your body at any given time (unless your muscle mass is way below or way above a normal range), which is 400-500g, or about a pound, of glycogen. So you have 4 pounds of water tied to the glycogen.
Now, your body can produce its own glycogen from protein and fat via gluconeogenesis in the liver, so it's not like you're going to have 0g glycogen in your body. But at least at first, before your liver is used to making its own from scratch, your levels might dip pretty low. So losing 4-5 pounds pretty quickly is most likely glycogen.Another thing to consider is that insulin resistance can also have an effect on minerals and salts and whether they can get into cells, and this can screw up your fluid balance, which is why you see the morbidly obese (like >50% body fat) diabetics with constrictor leggings and they sometimes end up getting stuff amputated. So that's another source of excess fluid you can lose. Which is why sometimes you'll see people on The Biggest Loser drop 25 pounds or something in the first week (note: not endorsing anything about their diet or exercise regime) when they start out at 400+.
I lost weight (13 lbs in 2.5-3 weeks) very quickly when starting low carb, and tend to plateau as soon as I start thinking I'm making so much progress that I can ease up on the carb restriction a bit and stop doing so much intermittent fasting. Now that I'm doing more IF and basically eating meat and eggs, my plateau is finally starting to yield.
Losing is always harder than maintaining, unless you are lucky and are just obese but have a totally intact metabolism for some reason. I don't think low carb is magic for everyone, although it is for some people. I feel like the more you put in in terms of the degree to which you restrict your carbs, how good you can get your Omega6:Omega3 ratio, how much you can incorporate IF, how often you do strength training and sprints, and how much you're honestly putting intensity into those exercises, the more you're going to get out of it in terms of fitness, weight loss, and overall health.
If you do all that, you should get better, faster results than someone who eats 75-100g of carbs a day and has all factory meat from Walmart and doesn't do any exercise.Ultimately it all comes down to boosting your metabolic rate (lifting, sprinting, cutting omega-6 fats (they reduce the effect of thyroid hormone)), and increasing the fraction of your metabolic needs that can be met by body fat (it's really not a calorie deficit, you're just eating stored fat instead of ingesting it), which means lowering insulin as low and as consistently as possible.
Posted 9 months ago # -
Thanks for taking the time to explain that Nick. It makes perfect sense. :) I must admit I still don't understand the Omega 6 to Omega 3 ratio though...or what the thyroid actually does.
Right now there's not much I can do in the way of exercise, especially intense exercise (recovering from surgery) so I'm focusing on the food right now...
Posted 9 months ago # -
Nick
MemberTo give you an idea of what thyroid does, I'll tell you about what happened to my wife her first year in grad school. Over a few months she gained about 15 pounds, started being cold all the time, falling asleep in class (she was a 4.0 student in undergrad), etc. Eventually she got diagnosed with hypothyroidism. Replacement thyroid hormone mostly fixed all that (long story, I'll stop here).
Basically, it regulates your metabolic rate. If you have insufficient thyroid hormone, or it has insufficient effect on your tissues, you will be colder, have a lower heart rate, burn fewer calories, etc. See this article by Stephan: http://wholehealthsource.blogspot.com/2008/12/omega-6-linoleic-acid-suppresses.html
Helps explain why rats can be fed the same calories of butter or tallow and not gain weight, while rats fed corn oil gain weight.For a good overall primer on the effects of the O6:O3 ratio, and how it's long term dietary ratio (what's integrated into your cells, not what you ate on any given day) that determines the effect on your body (yet another reason why it can take a while to fix years of dietary mistreatment), see this three-post series, of which this is the first: http://wholehealthsource.blogspot.com/2009/05/eicosanoids-fatty-liver-and-insulin.html
Posted 9 months ago # -
Wow, normdave. That's great! Just from changing your eating habits? Or did you also start a new exercise regimen?
Nick, thanks so much for taking the time to explain all of that and linking me and stuff.
Posted 9 months ago # -
I started this about 2 weeks ago and I am down at least 5 lbs (cannot tell you exactly, right now, because my female cycle just started and I'm all out of whack).
I already lifted heavy weights 3x/ week, BUT I was doing moderate cardio, intertwined with hardcore sprints (HIIT), alternating every minute, for a total of 20 minutes, 3x/ week. I just lowered that down to the 'moderate' cardio instead and I am still losing 'fat'.
I can see my muscles now! They are appearing more 'cut' and my arms and tummy look leaner than EVER!
I'm so happy to be eating DELICIOUS food and not feeling hungry, ever!
I haven't done intermittent fasting yet, because when I used to 'fast', it involved the 'Master Cleanse', mostly, and that had a bunch of carbs in the form of Maple Syrup, so the only Ketosis I could achieve, would be on only 7 glasses of the Lemonade, which could be done, but I failed the 1st day I tried :-(
What happened to my resolve? I used to be able to fast and now, I feel like I'm desperate for each meal? (It's all in my head, it's all in my head...)
Posted 9 months ago # -
That is so great to hear, SassaFrass! I've been calorie-counting and exercising for months and have lost 10-12 pounds (depends on the day) but still can't see my muscles! I want to SEE them. haha.
Can't wait until I see some changes... I'm really excited about the food and have been tracking my food for a couple days. Protein is the hardest for me, but my carbs have been under control and my overall calories are good (I know that's not the focus of this, but my tracker keeps track of that and it's good to keep in mind in general). It's so crazy to be eating around 100g of fat a day (old habits die hard).
SassaFrass, can I ask you how much you weigh? It's just that 5 pounds in 2 weeks for a more overweight person is easier than 5 pounds in 2 weeks for someone closer to their "goal weight" already. (I'm guessing you're not overweight if you can already see muscles. haha)
Posted 9 months ago # -
marci
MemberFlyNavyWife- Altough I haven't lost any fat yet (been doing this 3.5 mos w/ primal exercise) almost everyone else has had varying degrees of success (love Sass's story- am envious!) I think since everyone's body is different it may take more or less time, depending. I'm sure you'll reach you goals sooner rather than later- and there's alot of great info here to help you!
Posted 9 months ago # -
Well, FlyNavyWife, to answer your question, I am in the upper range for my height's stated 'healthy' BMI (just under 25% bodyfat. I am 5'9", so I am fairly tall, but I weighed in at 168 when I started (nearly 2 weeks ago) and today I am 163 (still in the midst of my cycle, so I may be lower still)! I tend to lose weight rapidly, or at least I USED to, until I SEVERELY plateaued recently and couldn't figure out why (THANK YOU Primal Blueprint!!!).
I am a 'pear', so all my weight is in the booty (I'm a size small on top and a large on bottom ;-) - So the more 'cut' appearance of my muscles are starting to show in my arms, shoulders and chest area. Now, the thighs...eh, ok, so I can see my quads 'peeking' out above my knee when I flex, but the day I can see my sweet little muscles on my bum? I will be SHOUTING praises from the rooftops! ;-)
Posted 9 months ago # -
Thanks Marci and Sassa... marci, I hope you start getting some headway into your goals. Either way, do you at least feel better?
SassaFrass, I've also been plateaued at 130 for about a month... but my first month of "dieting" and exercise, I lost about 9 pounds... so I know I CAN lose weight relatively quickly, like you. Hoping this shakes things up and gets them moving again, you know?
I am so excited for you! Can't wait till you can see all those little muscles. haha.Posted 9 months ago # -
erin19
MemberI am 5'7", fluctuate between 135 and 140 lbs, and I can't for the LIFE of me seem to lose the 5-7 pounds that is stored in my upper body! I've only been primal for a week, but haven't seen any weight loss (I was hoping to at least lose a pound or two, even if it's water weight!) Anyone else with only 5 pounds to lose find it extremely hard to lose the trouble zones?
Posted 7 months ago # -
maba
MemberI was 115lbs (5'0", 25.5% BF) before I left for India in June. When I came back, I was 121. Then I went primal and was down to 115 in a week. I'm 115 for the last 5 weeks :(, no change in BF, muscle mass according to my scale. Like Sassa, I'm a pear too. I'm XS on top, but a S-M on bottom. Just to rule out that the scale might be faulty, I took measurements using yarn 2 days ago(don't have a tape-measure). I'm going to use that to guage my progress.
Posted 7 months ago # -
I've been completely primal for about 10 days and haven't lost any weirght according to the scale, either. My clothes are starting to be loose, though. My hubby even remarked (unprompted!) that my face looked thinner. I feel great, have tons of energy am not hungry and even feel stronger. I don't even want to eat, when before I would have (while reading, for example).
So, I'm wondering, maybe no movement on the scale may mean body composition rearrangement? Does anyone have any thoughts on this?
Posted 7 months ago # -
Primalchild
MemberI've been doing this for about a year and a half and still have a little less than 20 pounds to go if I want to get down to a lean, ripped physique. Now I was never meticulous about keeping track of how much weight I lost when, or what I was eating or doing at the time. When I started out, the weight came down pretty easily, so I figured it would keep on like that. But then I started hitting plateaus, losing a little more, plateauing, losing a little more, and so on, at very irregular intervals.
I lack the records to make any sort of scientific claim about this, but a year and a half is quite a long time and so I feel justified in at least suggesting that there may be a time lag of days or weeks between your exercising, IF and eating, and their results. That's the gut feeling I have.
Posted 7 months ago # -
captainbob
Memberwell I lost a lot of weight pretty quickly (5kg per month) the rate of loss has now decreased, partly because i weight a lot less and therefor expend less energy, but also because I am putting muscle on via doing a strength training program, overall i lost lots of weight and have pretty much more lean body mass than i ever did before i started (or ever in fact). Looking forward to getting to 10% body fat and being able to eat around my maintenance calories and doing some serious training and sports.
Posted 7 months ago # -
Kryz
MemberThe day after I made the switch to primal, I instantly felt thinner...probably because when I woke up, I went to the bathroom and peed out what felt like a gallon, haha. I'd say within the first week or two I had definitely lost at least a little fat.
My boyfriend is now trying to eat primal (he still eats bread and flour-based baked goods once in a while because he can get away with it, whereas I feel like my stomach is gonna explode), he noticed that his jeans are getting loose on him. He went home for a weekend and while he was there his jeans got tight again...now that he's been back here for a week and a half, they're loose. Sadly he's going home again this weekend.
Posted 7 months ago # -
kuno1chi
MemberI'm a 51-year old female, and I've only been Primal for 2 weeks, but have almost lost all of my dreaded "muffin-top" and that annoying "fat-back" (Ladies- you know what I mean). I've only lost about four pounds, but I feel SO much stronger, and my arms/shoulders/back are getting ripped. Even the BF noticed, and he's a jock.
I'm thinking about giving my scale away... any thoughts?Posted 7 months ago # -
David
MemberWow! Lots fo good ideas how to lose body fat.
I am trying to lose the last inch of spare tire without losing any weight as I am light enough (6' and 154lbs.).
Maybe someone can give me another clue how to lose the last inch. Been trying for a year. The past 3 weeks been low carbing between 30g to 50g a day. Eating good fats and lean meats. Trying to eat grass fed meats. I Xfit 3x a week with weight lifting, starting to walk, and run sprints, too. Eating 90 to 130 g protein a day. Fats consumption around 40g to 55g a day. I am Ifing twice a week. Fairly active and am Mark Sissons age,which may explain why it's been such a struggle. Will look into Omega 6 vs. Omega 3. I will prevail, though! LOL!!
Posted 7 months ago # -
Grokette
MemberI'm so hoping someone can help me figure out what I am doing wrong. I've been Primal about 9 mos., am T2 diabetic, 63 yrs.of age and 100 lbs overweight. Been losing inches steadily for a total of 18.5. Weight loss had been only 12 lbs. Within the last month I have gained back 4 lbs. I do weight taining 3 days/wk, walk 6 days/wk & water aerobics 2/wk. Are these a problem:
too much coffee, 1/2 & 1/2, nuts, stevia ???? Please help me fellow Primal people !
Posted 6 months ago # -
Griff
MemberGrokette: Stop looking at the scale! My guess is: you've added muscle. Muscle is 18% denser than fat and weighs more because of it.
Sounds like you're gaining muscle, which will help you burn fat. In fact, I'd be willing to bet that these kinds of plateaus or slight weight increases have more to do with an increase in muscle than the body no longer burning fat. It's still burning fat, but if it's adding muscle at approximately the same rate, you won't see a change on the scale. And weight training is one of the best ways to add lean muscle mass, so you're doing it right! The muscle you're adding - that's like adding another stove to burn fat in. Keep with it!
Judge by the inches you're losing and the way your clothes are fitting and the way you feel - and, as a T2 diabetic, by the way your blood sugars are reacting. Don't depend solely on the scale to measure your progress!
Posted 6 months ago #
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