Keto Weight Loss Update - Week 16

Week 16 results are in, and I actually worked out twice last week.  My weight came down, Yay!, but body fat went up, Boo!  Keep in mind that yesterday was Christmas, so my diet wasn't perfect, and there were a few cheats here and there.

The numbers show that my body fat percentage went up to 30%, which is still 5% body fat lower than where I started, and my weight has dropped back down to where it was in week 14.  This tells me that exercise is a requirement for me due to small amounts of carbohydrates in my diet (not to mention the occasional cheat).

As I have learned doing some research is that small amounts of carbohydrates in the diet will be converted to glycogen, which is stored in the muscles of the body and the liver. Exercise depletes this glycogen, which is replaced as a fuel source by ketone bodies and fat, thus boosting ketosis and burning excess body fat. I eliminated butter from my morning coffee a week or two ago, thus reducing the caloric intake, but kept in the coconut oil. I could eliminate that as well and see what happens. The first few weeks I was on Keto, I didn't add anything new to my coffee, and simply changed from half & half to heavy cream. This eliminated the carbs, and increased the fat slightly. If I remove the coconut oil, it would decrease the total caloric content of my coffee by ~ 2/3.  With both in, my coffee contains a total of 34g of fat (11g from the butter, 13g from the coconut oil, and 10g in the heavy cream), and 442 calories. I am considering getting some ketone test strips, to check periodically to see where I am in my ketosis.


Scott



Week 16 - Weight 183 lbs, 30% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.

#keto #ketolife