It has been ten days. I have lost 5.2 pounds. That’s not bad. I often read newbie’s posts on Facebook groups and ketogenic diet forums stating that they lose 6-10 pounds in three days, but then they are so upset that after those first few days the numbers on the scale are not steadily dropping or that they are both rising and falling. This is frustrating, I know. The good news is, it evens out.
The thing is, the first few pounds you lose on a keto diet, as well as a conventional low-fat high-carb diet, is water weight. Losing water weight is not a bad thing. Don’t let anybody make you think that it is, or even that it’s insignificant. In fact, it is a good thing, and it’s important. Your body is constantly adjusting to electrolyte concentrations and pH levels. It uses stored fluid in order to manipulate these controls. Normally, on a high-carb diet, glycogen stores require a lot more water in order to sustain them. On a ketogenic diet, you barely have a need to maintain your glycogen stores because you are virtually eliminating glucose from your diet.
You can expect a certain amount of weight variations throughout the course of your diet, as well as through the rest of your existence. Your body is just doing what it needs to do in order to survive.
Chart courtesy of DietKeto.com
My advice: ditch the scales.
I have learned, through trial and error (especially over the previous 14 months), that one of the most frustrating elements to weight loss is relying too much on the number on your scale. The scale is one of my boulders. I recognize that it is a necessary evil in order to evaluate your progress, but fixating on it is not going to do you any good. I have decided to keep my scale in the closet. I will be digging it out every 10th, 20th, and 30th of each month to track my progress. That is it. I weighed myself on the first, but that was just to get me started, and then I will do so again in March, because there are not enough days in February. You get the idea.