Help, advice, something!!! New to Keto and am gaining weight
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Years of eating low fat diet and counting calories resulted in maintaining an unhealthy weight and borderline diabetis diagnosis. So, going LCHF is a struggle in mind and cooking retraining! Added to the struggle is husband insisting on sticking with lowfat diet and eating schedule on a time clock. Trying to mix and adjust both cooking techniques and times are not working! For the first 2 weeks I did lose a little but this week I gained a couple of pounds. Any advice or help for this complicated situation?1
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yes but cabbage has basically no calories so don't worry about that.
89g of cabbage has 22.2 calories, 18.7 of them come from carbohydrate. 11.2 of those are from sugar.
So I guess it only matters on an individual basis and how sensitive to sugar you are. I personally think the source of the calories matters more than just calories as a generic measure.
I'm not suggesting that there isn't a place for cabbage in a low carb or even a Keto diet, but it comes down to volume and personal sensitivity much much more than how many calories it has.3 -
Years of eating low fat diet and counting calories resulted in maintaining an unhealthy weight and borderline diabetis diagnosis. So, going LCHF is a struggle in mind and cooking retraining! Added to the struggle is husband insisting on sticking with lowfat diet and eating schedule on a time clock. Trying to mix and adjust both cooking techniques and times are not working! For the first 2 weeks I did lose a little but this week I gained a couple of pounds. Any advice or help for this complicated situation?
Losing and gaining from week to week will always happen. None of us ever go without periods of the scale showing gains at some point. The closer to goal we are, the more it seems to fluctuate.
Just remember that the scale showing a couple pounds increase doesn't necessarily mean you've gained fat. If you're eating the same way you were during the times you lost weight, you have nothing to fear. You haven't gained fat. Just keep on low carbing and it will go down again when your body decides.
In the mean time, you quite likely will continue to get physically smaller even when the scale goes up. It may not be around your waist or hips, it may be across the shoulders, face/neck, a little from each arm or leg... Places where it's not obvious and even such small amounts all over your body that the measuring tape doesn't reflect it from one week to the next, but it's happening. If you keep doing what works.2 -
Jbarnes1210 wrote: »Hello!! I've been following a keto lifestyle for a little over a year now. I've lost a total of 112, the first 50 on low cal, the last 62 on low carb. I've been stuck for the last 2 months...that's my own fault. Anyway did you change your macros on MFP to reflect low carb, moderate protein and high fat? That works as a good guide. Make sure your eating enough fat, don't use too many substitute foods in the beginning, I didn't use any low carb products like Atkins or use almond flour or any other low carb (flour).. Stick to the basics, protein (meats/eggs) fat(butter/heavy cream/cheese) and serving sizes of low carb veggies (usually green). After keeping it simple for a few weeks then add other types of low carb foods. Don't forget water..drink alot of water too!! Hope this helps!!
I have updated my macros to reflect my low carb and added the add-on to show net carbs. I think you are right on keeping it simple. I have been making a good bit of the bread alternatives (ultimate keto buns and such). I think I will stick with the basics you stated. I will stick with the oopsie roll (eggs and cream cheese) if I need something bread like.0 -
I did have a 0.6 loss this morning.
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Sunny_Bunny_ wrote: »yes but cabbage has basically no calories so don't worry about that.
89g of cabbage has 22.2 calories, 18.7 of them come from carbohydrate. 11.2 of those are from sugar.
So I guess it only matters on an individual basis and how sensitive to sugar you are. I personally think the source of the calories matters more than just calories as a generic measure.
I'm not suggesting that there isn't a place for cabbage in a low carb or even a Keto diet, but it comes down to volume and personal sensitivity much much more than how many calories it has.
that is some super sugary cabbage - I don't know where you got that data from, but the USDA says 75g of cabbage has 3g net carbs and 2g sugar @ 20kcal. http://www.fns.usda.gov/sites/default/files/HHFS_CABBAGE_FRESH900180Oct2012.pdf
The point being that weighing vs. cups measurement for cabbage is a waste of time, we are talking about 3-5 calorie difference maybe.2 -
Years of eating low fat diet and counting calories resulted in maintaining an unhealthy weight and borderline diabetes diagnosis. So, going LCHF is a struggle in mind and cooking retraining! Added to the struggle is husband insisting on sticking with lowfat diet and eating schedule on a time clock. Trying to mix and adjust both cooking techniques and times are not working! For the first 2 weeks I did lose a little but this week I gained a couple of pounds. Any advice or help for this complicated situation?
Rose, I can totally relate to the mental struggle with the transition from LF to HF. You and I are from the same era (I'm 62). We've had LF (and low cholesterol) pounded into our heads for about 50 years. In switching to high fat, I fight the "I'm going to die of a heart attack" mentality. It lurks in the back of my mind.
I don't have the joy of losing weight accompanying and offsetting the "fat makes fat" and "cholesterol leads to cholesterol" mentality. I've lost all my excess weight via moderate C,F & P but made the switch to LCHF on April 3 of this year for a reason other than weight. The biggest struggle I have had switching to LC (having been 1 year losing and 2 years maintaining with higher carbs-160 as an average) is: I became quite a "volume eater". Eating huge piles of salads and vegetables...without butter, dressings, etc. I think I am finally reaching the point where fat IS filling and I don't have to see a massive pile of food in front of me to "feel" full.
You'll get the hang of cooking high fat for one and low fat for another. I PREVIOUSLY would have fish (with a little PAM to keep it from sticking) when my husband would have a nice, fatty, juicy ribeye. Previously, I'd make a giant salad, have him take the little bit he wanted and I'd eat the remainder...WITHOUT the cheese, bacon dressing I set out for him to adorn his tiny bit of fresh vegetables. Now, however...I eat LIKE him (minus the taters) so my cooking has gotten easier. Interesting, he has never been over weight and never had a problem stopping eating because he is full. Hmmmm...
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Sunny_Bunny_ wrote: »yes but cabbage has basically no calories so don't worry about that.
89g of cabbage has 22.2 calories, 18.7 of them come from carbohydrate. 11.2 of those are from sugar.
So I guess it only matters on an individual basis and how sensitive to sugar you are. I personally think the source of the calories matters more than just calories as a generic measure.
I'm not suggesting that there isn't a place for cabbage in a low carb or even a Keto diet, but it comes down to volume and personal sensitivity much much more than how many calories it has.
that is some super sugary cabbage - I don't know where you got that data from, but the USDA says 75g of cabbage has 3g net carbs and 2g sugar @ 20kcal. http://www.fns.usda.gov/sites/default/files/HHFS_CABBAGE_FRESH900180Oct2012.pdf
The point being that weighing vs. cups measurement for cabbage is a waste of time, we are talking about 3-5 calorie difference maybe.
That's the same resource I referenced but I mentioned 89g instead of your 75g. The 89g has 2.8g (11.2 calories) sugar, your 75g has 2g (8 calories) of sugar. So if you think the cabbage I referenced was super sugary, your reference is too. And I don't count net carbs.1 -
I agree with the above advice on watching closely on your food logging. What I have done with a chicken leg is weigh it before eating, then weigh the bones afterwards, and subtract the difference. That way you're more accurately recording the amounts eaten. Definitely watch the foods already in the MFP database, because many are inaccurate! Using "USDA" before logging each entry can help with accuracy!
I use the same trick! I also have to cross check every now and then because even those results can vary greatly. I use the macros as a check sum too. For example if the macros are f-9, c-1, and p-10 and calories are 250 (should be around 125), I know that whoever made that entry wasn't too concerned with accuracy.2 -
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Sunny_Bunny_ wrote: »Sunny_Bunny_ wrote: »yes but cabbage has basically no calories so don't worry about that.
89g of cabbage has 22.2 calories, 18.7 of them come from carbohydrate. 11.2 of those are from sugar.
So I guess it only matters on an individual basis and how sensitive to sugar you are. I personally think the source of the calories matters more than just calories as a generic measure.
I'm not suggesting that there isn't a place for cabbage in a low carb or even a Keto diet, but it comes down to volume and personal sensitivity much much more than how many calories it has.
that is some super sugary cabbage - I don't know where you got that data from, but the USDA says 75g of cabbage has 3g net carbs and 2g sugar @ 20kcal. http://www.fns.usda.gov/sites/default/files/HHFS_CABBAGE_FRESH900180Oct2012.pdf
The point being that weighing vs. cups measurement for cabbage is a waste of time, we are talking about 3-5 calorie difference maybe.
That's the same resource I referenced but I mentioned 89g instead of your 75g. The 89g has 2.8g (11.2 calories) sugar, your 75g has 2g (8 calories) of sugar. So if you think the cabbage I referenced was super sugary, your reference is too. And I don't count net carbs.
Sorry I read it as you saying it had 11.2g of sugar So yeah, I still maintain that 5 calories up or down is not going to make any difference to anyone. I don't log anything under 20 cals. 1 -
SassyRN_77 wrote: »
Ha. Thanks. I forgot to add - wash after dates!1 -
Years of eating low fat diet and counting calories resulted in maintaining an unhealthy weight and borderline diabetes diagnosis. So, going LCHF is a struggle in mind and cooking retraining! Added to the struggle is husband insisting on sticking with lowfat diet and eating schedule on a time clock. Trying to mix and adjust both cooking techniques and times are not working! For the first 2 weeks I did lose a little but this week I gained a couple of pounds. Any advice or help for this complicated situation?
Rose, I can totally relate to the mental struggle with the transition from LF to HF. You and I are from the same era (I'm 62). We've had LF (and low cholesterol) pounded into our heads for about 50 years. In switching to high fat, I fight the "I'm going to die of a heart attack" mentality. It lurks in the back of my mind.
I think I am finally reaching the point where fat IS filling and I don't have to see a massive pile of food in front of me to "feel" full.
Decades of listening to Dean Ornish and other low-fat preachers did leave an echo in my noggin, but eventually it died out! TG.
One nice bit of advice I got just after I started LCHF was especially helpful: Find lists of keto-friendly foods, put stars by the foods that make your mouth water, and figure out ways to combine them.
(My personal best discovery was filling a jar of nut mix - walnuts, pecans, almonds, pumpkin seeds, and lots of shaved unsweetened coconut - to have in my car for when I get hungry away from home. I just have to be careful to use a small jar or be very careful with the portion size!)
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Panda_Poptarts wrote: »@kpk54 Great point on the cabbage. Milliliters and grams have a 1:1 conversion, so 1mL cabbage = 1g cabbage. Both are accurate weight entries.
ml to gm are only 1 to 1 for water.
other things have a different density, and therefore would not relate accurately - there's also the air when you're measuring, for example 1 cup of lettuce (250ml) is not 250g of lettuce
and some foods are MORE dense than water, so 100g of something would be alot smaller than 100ml.
weighing solid food is ALWAYS the best way to go.1 -
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KetoTheKingdom wrote: »
Unlike our diet, which would be hell to live without....1
