Struggling
ms_smartypants
Posts: 8,278 Member
I know weight is not linear ....I have gained 5lbs ..I am not devasted but could someone look at my diary and give me tips or tell me if there is anything I am doing wrong ? Thanks for your help 
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Replies
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Happy to take a look but your diary is private. I've sent you a friend request!0
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It looks delicious. and a lot like how I eat. I do not see any glaring problems.
How long have you been low carb? Your profile says 23 pounds lost. That sounds good to me.
Could it be female issues?
Are you taking measurements? The scale is only one indicator of success.
Good Luck!0 -
ambergem1969 wrote: »Happy to take a look but your diary is private. I've sent you a friend request!
Someone else told me it was private I think its a glitch because a lot of my friends comment on it but thanks for the friend request 0 -
MDAPebbles67 wrote: »It looks delicious. and a lot like how I eat. I do not see any glaring problems.
How long have you been low carb? Your profile says 23 pounds lost. That sounds good to me.
Could it be female issues?
Are you taking measurements? The scale is only one indicator of success.
Good Luck!
Thanks I started Oct. 19th of this year so I am fairly new to this WOE .....I have only lost about 6 pounds with this WOE ...I have not been taking measurements .....Thanks0 -
Do you weigh all your food?0
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What's your macros set at?0
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ettaterrell wrote: »Do you weigh all your food?
Yes I do0 -
ettaterrell wrote: »What's your macros set at?
5% carbs 23g, 75% fat 154g and 20% protein 92g0 -
Over what period of time did you put in the 5 lbs?
And how long have you been doing Keto?
I want to go back and look at the calorie trend, but at first glance, I suspect that even though you are ending with a low carb total of say 30 one day... 25 of it being from potato chips isn't how Keto works.
I see regular high carb foods making an appearance and even though your end of day total is technically within Keto range, you will interrupt ketone production when you eat too many carbs at one time even if you still end up at the low carb goal at the end of the day. Keto assumes that you are going to spend your carbs on dairy and vegetables to reach the maximum carb limit but consuming most of the day's budget with sugar or grains isn't actually following the Keto lifestyle.
Now, I doubt you actually gained a whole 5 pounds if it's just showed up suddenly in the last week or so, but it's possible there could be some gain, especially if you're insulin resistant (I don't recall if that applies). If you had a big insulin response from eating the sugar/grains, the malfunctioning metabolic process of IR starts fat storing, even as a priority over immediate energy needs.
Also, I don't know what your TDEE would be, but is it possible that your calorie goal is too high or have you been exceeding it? If so, is there any correlation with the days you have the high carb food?0 -
Sunny_Bunny_ wrote: »Over what period of time did you put in the 5 lbs?
And how long have you been doing Keto?
I want to go back and look at the calorie trend, but at first glance, I suspect that even though you are ending with a low carb total of say 30 one day... 25 of it being from potato chips isn't how Keto works.
I see regular high carb foods making an appearance and even though your end of day total is technically within Keto range, you will interrupt ketone production when you eat too many carbs at one time even if you still end up at the low carb goal at the end of the day. Keto assumes that you are going to spend your carbs on dairy and vegetables to reach the maximum carb limit but consuming most of the day's budget with sugar or grains isn't actually following the Keto lifestyle.
Now, I doubt you actually gained a whole 5 pounds if it's just showed up suddenly in the last week or so, but it's possible there could be some gain, especially if you're insulin resistant (I don't recall if that applies). If you had a big insulin response from eating the sugar/grains, the malfunctioning metabolic process of IR starts fat storing, even as a priority over immediate energy needs.
Also, I don't know what your TDEE would be, but is it possible that your calorie goal is too high or have you been exceeding it? If so, is there any correlation with the days you have the high carb food?
I gained 2 lbs Thanksgiving and 3lbs this week .....I started LCHF Oct. 19th of this year... should I stop eating pork rinds because that is the only kind of chip I eat? I was following TDEE + exercise which gave me 2100+ to eat but I got injured and haven't been exercising since Oct ... so I just lowered my calories to 1800+ ...I am still over 200lbs ...Thanks for the help 0 -
Hmmmm. Maybe I looked at another diary??? I saw Pringles and bagel dogs and MnM's a few times in the last couple weeks.0
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Yeah. They're not every day or anything, but MnM's, a full sugar Canada Dry, Hershey's pie, a few other high carb items just in the last week. It's quite often that a single food that's 20g or more from sugar/grains shows up.
Now, if this was just something you allowed since we just had a holiday, there's nothing wrong with that at all. But, making a decision to do that does come with possible stall or gain.
If you didn't have those things, then MFP is spazzing out on me and it is showing up in your diary.
Pork rinds aren't an issue as far as fitting the plan, but of course it's a snack food and does add calories. However, you may be well within a deficit so having the snack wouldn't be an issue. Did you try one of the Keto calculators to guesstimate the calorie goal?0 -
Here's a calculator
http://keto-calculator.ankerl.com
I just did a generic calculation since I don't know your stats. But 215lbs, 40 year old female at sedentary gave me just under 1500 calories at a 20% deficit.
Try it with your current stats and see what kind of range it suggests. You don't have to pick 20% either. It's just the one I ran for reference.0 -
Sunny_Bunny_ wrote: »Hmmmm. Maybe I looked at another diary??? I saw Pringles and bagel dogs and MnM's a few times in the last couple weeks.
bagel dog was with almond flour and xantham gum (got it from pinterest ....your right I did have a few pringles and M&M's from Halloween ( I was also brand new to LCHF back then )0 -
Sunny_Bunny_ wrote: »Yeah. They're not every day or anything, but MnM's, a full sugar Canada Dry, Hershey's pie, a few other high carb items just in the last week. It's quite often that a single food that's 20g or more from sugar/grains shows up.
Now, if this was just something you allowed since we just had a holiday, there's nothing wrong with that at all. But, making a decision to do that does come with possible stall or gain.
If you didn't have those things, then MFP is spazzing out on me and it is showing up in your diary.
Pork rinds aren't an issue as far as fitting the plan, but of course it's a snack food and does add calories. However, you may be well within a deficit so having the snack wouldn't be an issue. Did you try one of the Keto calculators to guesstimate the calorie goal?
The hershey pie was from Thanksgiving (not a everyday thing) M&M's was for halloween and canada dry was only when I have a sour tummy so these things are not every day items ...I got my calories from scoobysworkshop.com...I will try the keto calculator0 -
Sunny_Bunny_ wrote: »Here's a calculator
http://keto-calculator.ankerl.com
I just did a generic calculation since I don't know your stats. But 215lbs, 40 year old female at sedentary gave me just under 1500 calories at a 20% deficit.
Try it with your current stats and see what kind of range it suggests. You don't have to pick 20% either. It's just the one I ran for reference.
It gave me 1834 then I minus 20% and I got 1467.20 -
ms_smartypants wrote: »Sunny_Bunny_ wrote: »Here's a calculator
http://keto-calculator.ankerl.com
I just did a generic calculation since I don't know your stats. But 215lbs, 40 year old female at sedentary gave me just under 1500 calories at a 20% deficit.
Try it with your current stats and see what kind of range it suggests. You don't have to pick 20% either. It's just the one I ran for reference.
It gave me 1834 then I minus 20% and I got 1467.2
I drink the sparkling Canada Dry, it doesn't have the sugar but still has the bubbles that may help the tummy.
Sounds like maybe the calories needed adjusting too. Maybe since you've lost over the previous months it was time to adjust.
I think because you were sitting pretty close to TDEE and the Halloween and Thanksgiving treats combined may be the answer. But I'm still not convinced there's real gain there and if there is, it's probably not the whole 5 lbs.
But, anytime a choice is made to have the sugar items for whatever reason it is, it will have an insulin response. How much that can affect your loss will depend on how sensitive you are and how frequently it happens. It's ok to decide to indulge, I hope I don't sound critical. But, be on the lookout for setbacks.0 -
so I should set my calories to 1467 and eat that amount correct? When do I need to adjust calories is it every 10 pounds or once a month? I have the mini cans of ginger ale and I don't have them often ....Thank you so much for your help ...greatly appreciated0
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That's around my caloric goal. If you stick near that, unless you are fairly petite, you'll lose.
I would skip the mini cans of soda unless it is diet. That won't work well with the very low carb macro you have. Mine is around there too and I find veggies, dairy, nuts, and the sugar added into pepperonis can take me over 25 g of carbs. If aiming for ketosis, having a few chips,candies or soda can derail things for you. If you aren't going for ketosis (usually below 25g of carbs per day) then you can have more wiggle room to incorporate those treats.
MFP usually lets you know when to adjust. I think it is every 10lbs or so. I've never changed my calories or macros so I'm not too sure.0 -
Okay thanks nvmomketo .....I am not going for ketosis .....but I will change my calorie goal tomorrow to 1467 ...that is gonna be a bit of a challenge since I was use to eating 2100+ calories for the longest time ...I just recently changed it to 1800+ ...but I am up for the challenge 0
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ms_smartypants wrote: »Okay thanks nvmomketo .....I am not going for ketosis .....but I will change my calorie goal tomorrow to 1467 ...that is gonna be a bit of a challenge since I was use to eating 2100+ calories for the longest time ...I just recently changed it to 1800+ ...but I am up for the challenge
I thought you were going for ketosis since your total carbs were so low.ms_smartypants wrote: »ettaterrell wrote: »What's your macros set at?
5% carbs 23g, 75% fat 154g and 20% protein 92g
This macro would put you on a Keto diet, not just low carb. And that's where any sugar is not going to fit. Not even on occasion without affecting ketosis. But, thats not to say that you couldn't have an off plan day on occasion if you need it. It just may have a consequence you don't love for a short while.0 -
You've got a really great attitude about it all.
My goal is about the same as yours but I go over and under it all the time. One day will be 1500, the next is 1800 and then I'll do 1000. If it averages out to about 1500, I'm happy.
If you aren't going for ketosis, you can change your carbs. Some find they lose better when carbs are at ketosis levels, but that isn't true of all. Low carb is usually considered below 100g, or higher if you are active (150g or so).
If you stay at 25g of carbs, you will go into ketosis, which can be fatiguing at first. Increasing salt to 3000-5000 mg per day will help. Broth and salting food will help with making the transition into low carb.
Good luck. 0 -
before Oct 16 I was carb cycling but I got tired of changing my macros daily from high to low carb....was reading about LCHF and though I would try it ..... I have been eating this low carb of 23g carbs for over a month ...I set my sodium to 4000 but I usually stay around 2400 or a bit higher
Thanks to you both ...you have been a great deal of help 0 -
Looks like the other two have covered everything diary-wise. Just wanted to say best of luck! And from reading your profile, I'm so sorry for your losses. I wish you all the best as you move forward! Keep us posted on how things go with your new calorie goal.
FWIW re approaches and setting calorie goals, I calculate my TDEE "wrong" in a sense; I calculate it at light activity rather than factoring in my workouts, but then I eat back 1/2-2/3 of my exercise calories on days I work out. It helps motivate me to exercise and gives me a range of how much I eat from day to day without too much work on my part. (For me according to the calculator, my TDEE is something like 1670 at "light" activity and around 1880 at "moderate." I'm set to 1350 cals with 10% carbs, 65% fat, 25% protein. I am aiming for ketosis and trying to stay under 20gm net carbs/day.) I'm still pretty new to this WOE too, though not to low carb plans; I started a month ago. 0 -
Thanks Macchiatto greatly aprreciated ..... I will try the 1467 calories for a month and adjust if needed 0
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I didn't look at your profile.
I too am sorry for your losses. You've had a hard time lately.
I'm homeschooling my boys too, ages 8, just turning 11, & 13. 0 -
Thank you so much nvmomketo ...yeah its been hard but I am proud to say I didn't delete my account like I did in the past ....I was in a terrible funk but I managed to get out of it ..........That is awesome that you are homeschooling your kids .... I enjoy homeschooling my daughter ...she has never been in a public school and I don't think she will ever be in one while she is living under my roof
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I no longer trust TDEE..if one has dieted for decades, the body gets screwed up …so if someone started at 250 lbs..(and 10 calories per pound is 'allowed' to exist) ..then 2500 calories a day means you should NOT gain, or very very slow gain
…dropping 1000 calories to 1500 SHOULD mean a steady, dependable loss..but this is prolly not the case …once the body is trained to live on less..it stays that way… PLUS meds, sleep apnea, and so many other things ail affect us, especially >50
some turn to a rigid 1000 calories to force loss---- a horrible way to live..my opinion.. so the best you can do is stay LCHF/Keto…and just stick to 1400-1500 ( or hat ever seems to work) …and keep at it forever…. again my opinion.
I know I begin to gain as soon as I leave 1500 calories…maybe I could survive/stay same weight at 1800..but I am guessing even that would give me 5 lbs a year gain. phooey!
to avoid suffering on a dumb low calorie diet then LCHF seems my best and only choice0 -
ms_smartypants wrote: »Thank you so much nvmomketo ...yeah its been hard but I am proud to say I didn't delete my account like I did in the past ....I was in a terrible funk but I managed to get out of it ..........That is awesome that you are homeschooling your kids .... I enjoy homeschooling my daughter ...she has never been in a public school and I don't think she will ever be in one while she is living under my roof
LOL mine haven't been to school yet either. I may send them part time in high school (grades10-12 here). I have one who wants to do welding, at least as an option, and another who wants to go into engineering but I don't know robotics, autoCAD or calculus well. We'll see.KETOGENICGURL wrote: »
...to avoid suffering on a dumb low calorie diet then LCHF seems my best and only choice
True and to the point!
I don't trust that TDEE thing much either. A few weeks ago I calculated (roughly) what my calorie intake and macros were for a day. I believe it was around 1900 kcal per day. My fat and protein were pretty close to what it is now, but I had an extra 150 or so carb grams. At that intake, which included pop and candy, I was gaining a pound or so a month, but my calorie intake was less than 100 calories above my TDEE.
Now I eat at 1500kcal, or about a 300 calorie deficit. When I was 30-40 lbs heavier, that let me lose 2-3 lbs per week! Really strange since a pound lost needs a 3500 kcal deficit and I was only eating a 2100 kcal deficit (7 days X 300 kcal) each week.
My weight loss has now slowed to 0.5 to 1 lb per week, but it is still fast because my new lower TDEE for my new lighter weight is 1660 kcal but I am still eating around 1500 kcal.
I don't know why LcHf can result in an easier weight loss for some (often those with insulin resistance) but I am not going to complain.. Love this way of eating. 0 -
2nd day at eating at 1467 ....I thought I was gonna have problems eating this low since I was use to eating a lot more .....but I must say its not as hard as I thought
Nvmomketo -That's awesome that your boys already know what they want to do ...wishing them the best 0
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