What is going on? Is keto not working for me?
saltysailors
Posts: 101 Member
Any suggestions? I'm stumped! What do I need to change?
SW 192
GW 125
Height 5'3"
Female age 57
I've been doing keto for 3 weeks. No change at all. No weight loss, no change in clothes/measurements. And I'm still tired (but functional)
Honestly logged ever day
Calories at 1400
Carbs between 25-35
Moderate protein
High fat
Drinking 8 glasses of water everyday
Eating avocados, eggs, chicken, bacon, cheese
Getting plenty of low carb veges like cabbage, lettuce, cauliflower, green beans, summer squash, etc.
I did drink a glass of wine every evening...but included it in my carb and calorie count.
Drink 2cups of coffee daily (used to be 3) with heavy cream and/or coconut oil
Sleeping 8 hours a night...in bed by 10PM
Getting plenty (I think) of unofficial exercise through activity of rebuilding a house and doing property clean-up.
This week I will cut out the wine completely and try to lower my protein and up my veges....without starving....
I will stick with it for another 3 weeks......then....I just don't know......
Any help would be appreciated
SW 192
GW 125
Height 5'3"
Female age 57
I've been doing keto for 3 weeks. No change at all. No weight loss, no change in clothes/measurements. And I'm still tired (but functional)
Honestly logged ever day
Calories at 1400
Carbs between 25-35
Moderate protein
High fat
Drinking 8 glasses of water everyday
Eating avocados, eggs, chicken, bacon, cheese
Getting plenty of low carb veges like cabbage, lettuce, cauliflower, green beans, summer squash, etc.
I did drink a glass of wine every evening...but included it in my carb and calorie count.
Drink 2cups of coffee daily (used to be 3) with heavy cream and/or coconut oil
Sleeping 8 hours a night...in bed by 10PM
Getting plenty (I think) of unofficial exercise through activity of rebuilding a house and doing property clean-up.
This week I will cut out the wine completely and try to lower my protein and up my veges....without starving....
I will stick with it for another 3 weeks......then....I just don't know......
Any help would be appreciated
1
Replies
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Can't see what you're eating... are you taking care to drink water? And a lot of it?1
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Since I can't see your diary: do you have a calorie goal, and if so, what is it?
Some people can eat whatever they want on keto, because they don't eat for emotional reasons or out of boredom, and they don't feel hungry if they eat a lot of fat. I'm not like that. I need a limit.
P.S. We're about the same height and my weight is close to your GW. 1500 calories a day is a good maintenance level for me, even with daily exercise, regular strength training, and a light activity level. If I were trying to lose weight, I would have to go down to about 1200 calories a day, which is no fun, but not unsafe.
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saltysailors wrote: »I've been doing keto for 3 weeks. No change at all. No weight loss, no change in clothes/measurements. And I'm still tired (but functional)
Honestly logged every day
That's a puzzle, all right. Don't give up!
Have you read the sticky, "START HERE The LCD Launch Pad"?
http://community.myfitnesspal.com/en/discussion/10103966/start-here-the-lcd-launch-pad#latest
Great tips there, including pointers about keeping your electrolytes in balance to avoid/reduce fatigue and using keto calculators. (Contrary to others' experiences, I have found it perfectly possible to overeat on a keto diet....)
Good luck!4 -
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lithezebra wrote: »Since I can't see your diary: do you have a calorie goal, and if so, what is it?
Some people can eat whatever they want on keto, because they don't eat for emotional reasons or out of boredom, and they don't feel hungry if they eat a lot of fat. I'm not like that. I need a limit.
P.S. We're about the same height and my weight is close to your GW. 1500 calories a day is a good maintenance level for me, even with daily exercise, regular strength training, and a light activity level. If I were trying to lose weight, I would have to go down to about 1200 calories a day, which is no fun, but not unsafe.
I don't know how to post my diary and I realized only part of my post was there, so I edited it to show the details......0 -
Okay I'll go back to the launchpad. I did the keto calculators and it said 1400 calls for moderate weight loss....and I put in all the macros....I realized my original post was only part done, so I edited it to show more details.....saltysailors wrote: »I've been doing keto for 3 weeks. No change at all. No weight loss, no change in clothes/measurements. And I'm still tired (but functional)
Honestly logged every day
That's a puzzle, all right. Don't give up!
Have you read the sticky, "START HERE The LCD Launch Pad"?
http://community.myfitnesspal.com/en/discussion/10103966/start-here-the-lcd-launch-pad#latest
Great tips there, including pointers about keeping your electrolytes in balance to avoid/reduce fatigue and using keto calculators. (Contrary to others' experiences, I have found it perfectly possible to overeat on a keto diet....)
Good luck!
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You may be losing but just not on the scale yet. Did you take measurements or a before picture? Sometimes those two reveal bigger changes than the sacle. http://community.myfitnesspal.com/en/discussion/10353600/there-is-no-such-thing-as-a-stall#latest
To change your diary setting to public, go to My Home (in the top blue bar), then Settings. There you will see Diary Settings and you can change it public.
My guess is that your calories may be a bit high too. I'm 5'8" and was eating about 1500 kcals while actively losing. You may need to drop a few calories.
I'm another who can overeat on a keto diet. My maintenance turned into a slight weight gain.
Are you sure that you are low carb enough for ketosis? A glass of wine and plenty of veggies may be too much. Many ketofiles find keeping carbs below 20 or 30g of carbs works best for them. Some of us find eating 50g of carbs or more doesn't agree with us as much as lower levels.
And if you are tired you probably need to increase sodium. Electrolytes are thrown out of balance when (water retaining) carbs are cut. Many of us find that we need 3000-5000g of sodium per day. Once we start drinking salty broth, adding a teaspoon of salt to water, or take salt tablets, we lose the fatigue, headache, brain fog, muscle aches and spasms within a day. Some extra potassium and magnesium (citrate) often helps too.
Good luck!5 -
Thanks!You may be losing but just not on the scale yet. Did you take measurements or a before picture? Sometimes those two reveal bigger changes than the sacle. http://community.myfitnesspal.com/en/discussion/10353600/there-is-no-such-thing-as-a-stall#latest
To change your diary setting to public, go to My Home (in the top blue bar), then Settings. There you will see Diary Settings and you can change it public.
My guess is that your calories may be a bit high too. I'm 5'8" and was eating about 1500 kcals while actively losing. You may need to drop a few calories.
I'm another who can overeat on a keto diet. My maintenance turned into a slight weight gain.
Are you sure that you are low carb enough for ketosis? A glass of wine and plenty of veggies may be too much. Many ketofiles find keeping carbs below 20 or 30g of carbs works best for them. Some of us find eating 50g of carbs or more doesn't agree with us as much as lower levels.
And if you are tired you probably need to increase sodium. Electrolytes are thrown out of balance when (water retaining) carbs are cut. Many of us find that we need 3000-5000g of sodium per day. Once we start drinking salty broth, adding a teaspoon of salt to water, or take salt tablets, we lose the fatigue, headache, brain fog, muscle aches and spasms within a day. Some extra potassium and magnesium (citrate) often helps too.
Good luck!
Okay. I made my diary public.
I had 25-35 grams of carbs/ day 1400 cals......so I will change:
In my macros, I lowered my calories to 1300, my carbs down to 5%. No wine this week....I really don't care for salt, but I'll try to find a way to increase my intake. And, I got a food scale, so I will measure to ensure accuracy!!! Today I will take measurements and put them in MFP.
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How many calories were you eating prior to 3 weeks ago? Is this your first diet in a while?1
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It's only been 3 weeks, have you taken measurements? Or photos for comparison?0
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No. But I'm doing that today. My clothes don't feel any different, thoughauntstephie321 wrote: »It's only been 3 weeks, have you taken measurements? Or photos for comparison?
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How many calories were you eating prior to 3 weeks ago? Is this your first diet in a while?
I wasn't counting my calories for the past 8-9 months. The last time I dieted was about a year ago....then stuff happened...quit counting calories or watching what I ate...so, I'm starting again....
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saltysailors wrote: »
No. But I'm doing that today. My clothes don't feel any different, thoughauntstephie321 wrote: »It's only been 3 weeks, have you taken measurements? Or photos for comparison?
It can be misleading to go by clothes fit. My hips and waist get to a certain size then hold their forever without photos I never would've realized how much I was losing in my upper back area.0 -
saltysailors wrote: »
No. But I'm doing that today. My clothes don't feel any different, thoughauntstephie321 wrote: »It's only been 3 weeks, have you taken measurements? Or photos for comparison?
My clothes didn't feel any different until I lost almost 10 pounds of the total 35 I needed to lose. I took measurements though and realized I had lost several inches from around my ribs just under my bra. It wasn't something that affected my clothes at all. I was wearing my bras on the smallest hook but I hadn't realized it was different until I got frustrated with why my clothes weren't getting loose and measured myself again.
I also had lost from my neck, thighs, calves and arms. But not even 1/4" from my hips or waist! Of course, those are the places we watch the most for improvement... Which is why it's so easy to miss the progress in other places.
Also, do you have any chronic health issues? When my T1D daughter went Keto, she actually gained 20 pounds in 2 days. Of course it was related to her insulin pump therapy and a rare condition associated with a poorly controlled T1D that suddenly gets consistently healthy blood sugars. But, my point is, that upon her body getting the right foods and being treated better, it immediately went into "repair mode" and created a lot of inflammation, the type that is for healing the body, so that she could get healthy. The body is smart and if it needs to hold onto or put on weight in order to fix things, it will.
She's been Keto now since February and just in the last month has started to lose some of the total 30 pounds she put on. I was able to convince her to stay on track and have faith that she's doing the right things and the weight will work itself out when it's ready.
For the first time, she's in control of her diabetes, has reduced her insulin use from 120+ units a day to about 35 and brought her A1c down to 7.0 from over 14.
When we are doing everything right with how much and what we are eating and weight doesn't respond the way we want, we need to consider that our body may have more important tasks.9 -
Sunny_Bunny_ wrote: »saltysailors wrote: »
No. But I'm doing that today. My clothes don't feel any different, thoughauntstephie321 wrote: »It's only been 3 weeks, have you taken measurements? Or photos for comparison?
My clothes didn't feel any different until I lost almost 10 pounds of the total 35 I needed to lose. I took measurements though and realized I had lost several inches from around my ribs just under my bra. It wasn't something that affected my clothes at all. I was wearing my bras on the smallest hook but I hadn't realized it was different until I got frustrated with why my clothes weren't getting loose and measured myself again.
I also had lost from my neck, thighs, calves and arms. But not even 1/4" from my hips or waist! Of course, those are the places we watch the most for improvement... Which is why it's so easy to miss the progress in other places.
Also, do you have any chronic health issues? When my T1D daughter went Keto, she actually gained 20 pounds in 2 days. Of course it was related to her insulin pump therapy and a rare condition associated with a poorly controlled T1D that suddenly gets consistently healthy blood sugars. But, my point is, that upon her body getting the right foods and being treated better, it immediately went into "repair mode" and created a lot of inflammation, the type that is for healing the body, so that she could get healthy. The body is smart and if it needs to hold onto or put on weight in order to fix things, it will.
She's been Keto now since February and just in the last month has started to lose some of the total 30 pounds she put on. I was able to convince her to stay on track and have faith that she's doing the right things and the weight will work itself out when it's ready.
For the first time, she's in control of her diabetes, has reduced her insulin use from 120+ units a day to about 35 and brought her A1c down to 7.0 from over 14.
When we are doing everything right with how much and what we are eating and weight doesn't respond the way we want, we need to consider that our body may have more important tasks.
Thanks, I appreciate the input. I'm glad to hear your daughter responded so well.
No, I hadn't measured at all. So, I did that today. I do not have any chronic illnesses or medical problems, other than menopause. I keep holding on to the fact that my body is going through internal changes that I cannot see, but need to happen before I will lose any weight. But, boy do I miss my carbs, and I feel like there is nothing to eat! I will attempt to lower my calories to 1300 from 1400, but I'm already 1/2 way there today and still hungry
Ah well.....more water, I guess
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saltysailors wrote: »Sunny_Bunny_ wrote: »saltysailors wrote: »
No. But I'm doing that today. My clothes don't feel any different, thoughauntstephie321 wrote: »It's only been 3 weeks, have you taken measurements? Or photos for comparison?
My clothes didn't feel any different until I lost almost 10 pounds of the total 35 I needed to lose. I took measurements though and realized I had lost several inches from around my ribs just under my bra. It wasn't something that affected my clothes at all. I was wearing my bras on the smallest hook but I hadn't realized it was different until I got frustrated with why my clothes weren't getting loose and measured myself again.
I also had lost from my neck, thighs, calves and arms. But not even 1/4" from my hips or waist! Of course, those are the places we watch the most for improvement... Which is why it's so easy to miss the progress in other places.
Also, do you have any chronic health issues? When my T1D daughter went Keto, she actually gained 20 pounds in 2 days. Of course it was related to her insulin pump therapy and a rare condition associated with a poorly controlled T1D that suddenly gets consistently healthy blood sugars. But, my point is, that upon her body getting the right foods and being treated better, it immediately went into "repair mode" and created a lot of inflammation, the type that is for healing the body, so that she could get healthy. The body is smart and if it needs to hold onto or put on weight in order to fix things, it will.
She's been Keto now since February and just in the last month has started to lose some of the total 30 pounds she put on. I was able to convince her to stay on track and have faith that she's doing the right things and the weight will work itself out when it's ready.
For the first time, she's in control of her diabetes, has reduced her insulin use from 120+ units a day to about 35 and brought her A1c down to 7.0 from over 14.
When we are doing everything right with how much and what we are eating and weight doesn't respond the way we want, we need to consider that our body may have more important tasks.
Thanks, I appreciate the input. I'm glad to hear your daughter responded so well.
No, I hadn't measured at all. So, I did that today. I do not have any chronic illnesses or medical problems, other than menopause. I keep holding on to the fact that my body is going through internal changes that I cannot see, but need to happen before I will lose any weight. But, boy do I miss my carbs, and I feel like there is nothing to eat! I will attempt to lower my calories to 1300 from 1400, but I'm already 1/2 way there today and still hungry
Ah well.....more water, I guess
I bet you're not eating enough fat or getting enough sodium. Both of those can make hunger an issue. Mostly the fat...
Take a look at this thread and you'll see there's so much good food to eat.
Now go out and get you some bacon! Stat!
https://community.myfitnesspal.com/en/discussion/10274397/what-does-your-low-carb-meals-look-like#latest1 -
saltysailors wrote: »Any suggestions? I'm stumped! What do I need to change?
SW 192
GW 125
Height 5'3"
Female age 57
I've been doing keto for 3 weeks. No change at all. No weight loss, no change in clothes/measurements. And I'm still tired (but functional)
Honestly logged ever day
Calories at 1400
Carbs between 25-35
Moderate protein
High fat
Drinking 8 glasses of water everyday
Eating avocados, eggs, chicken, bacon, cheese
Getting plenty of low carb veges like cabbage, lettuce, cauliflower, green beans, summer squash, etc.
I did drink a glass of wine every evening...but included it in my carb and calorie count.
Drink 2cups of coffee daily (used to be 3) with heavy cream and/or coconut oil
Sleeping 8 hours a night...in bed by 10PM
Getting plenty (I think) of unofficial exercise through activity of rebuilding a house and doing property clean-up.
This week I will cut out the wine completely and try to lower my protein and up my veges....without starving....
I will stick with it for another 3 weeks......then....I just don't know......
Any help would be appreciated
@saltysailors It may take you 90 days just to figure out how to get into nutritional ketosis and stay in nutritional ketosis due to the "hidden" carbs everywhere based on my personal experience.
You will have to get you a blood glucose/ketone meter to know your measureable blood ketone levels.
Low Carb High Fat is NOT a weight loss plan but a health recovery plan in my view. As our organs start to function better then weight loss can just be a by-product of improving health.
I bet you are getting into some hidden carbs at this point in time if you are eating ANY processed foods or eating out. Time will help you learn where they are and how to avoid them.
Eating out is fine and I do it daily. I have been detecting hidden carbs since Oct 2014 and still find new sources.
Best of success.8 -
GaleHawkins wrote: »saltysailors wrote: »Any suggestions? I'm stumped! What do I need to change?
SW 192
GW 125
Height 5'3"
Female age 57
I've been doing keto for 3 weeks. No change at all. No weight loss, no change in clothes/measurements. And I'm still tired (but functional)
Honestly logged ever day
Calories at 1400
Carbs between 25-35
Moderate protein
High fat
Drinking 8 glasses of water everyday
Eating avocados, eggs, chicken, bacon, cheese
Getting plenty of low carb veges like cabbage, lettuce, cauliflower, green beans, summer squash, etc.
I did drink a glass of wine every evening...but included it in my carb and calorie count.
Drink 2cups of coffee daily (used to be 3) with heavy cream and/or coconut oil
Sleeping 8 hours a night...in bed by 10PM
Getting plenty (I think) of unofficial exercise through activity of rebuilding a house and doing property clean-up.
This week I will cut out the wine completely and try to lower my protein and up my veges....without starving....
I will stick with it for another 3 weeks......then....I just don't know......
Any help would be appreciated
@saltysailors It may take you 90 days just to figure out how to get into nutritional ketosis and stay in nutritional ketosis due to the "hidden" carbs everywhere based on my personal experience.
You will have to get you a blood glucose/ketone meter to know your measureable blood ketone levels.
Low Carb High Fat is NOT a weight loss plan but a health recovery plan in my view. As our organs start to function better then weight loss can just be a by-product of improving health.
I bet you are getting into some hidden carbs at this point in time if you are eating ANY processed foods or eating out. Time will help you learn where they are and how to avoid them.
Eating out is fine and I do it daily. I have been detecting hidden carbs since Oct 2014 and still find new sources.
Best of success.
Thanks! That's a long time to wait before seeing any results. Especially when you hear of so many people that have such great results so rapidly. Will urine dip strips work? I cannot prick my finger! How do I find those hidden carbs? I try not to eat out much, but between rebuilding our home and visiting our retirement home halfway across the country, sometimes it is inevitable. When we are on the road traveling, I try to stick to eggs, burgers without buns or ketchup and hard salami and cheese. When we dine out, I try to have salads with grilled meats without the croutons and stick with ranch dressing or bring my own. Sometimes I'll just have chicken or steak with veges and butter.
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saltysailors wrote: »Sunny_Bunny_ wrote: »saltysailors wrote: »
No. But I'm doing that today. My clothes don't feel any different, thoughauntstephie321 wrote: »It's only been 3 weeks, have you taken measurements? Or photos for comparison?
My clothes didn't feel any different until I lost almost 10 pounds of the total 35 I needed to lose. I took measurements though and realized I had lost several inches from around my ribs just under my bra. It wasn't something that affected my clothes at all. I was wearing my bras on the smallest hook but I hadn't realized it was different until I got frustrated with why my clothes weren't getting loose and measured myself again.
I also had lost from my neck, thighs, calves and arms. But not even 1/4" from my hips or waist! Of course, those are the places we watch the most for improvement... Which is why it's so easy to miss the progress in other places.
Also, do you have any chronic health issues? When my T1D daughter went Keto, she actually gained 20 pounds in 2 days. Of course it was related to her insulin pump therapy and a rare condition associated with a poorly controlled T1D that suddenly gets consistently healthy blood sugars. But, my point is, that upon her body getting the right foods and being treated better, it immediately went into "repair mode" and created a lot of inflammation, the type that is for healing the body, so that she could get healthy. The body is smart and if it needs to hold onto or put on weight in order to fix things, it will.
She's been Keto now since February and just in the last month has started to lose some of the total 30 pounds she put on. I was able to convince her to stay on track and have faith that she's doing the right things and the weight will work itself out when it's ready.
For the first time, she's in control of her diabetes, has reduced her insulin use from 120+ units a day to about 35 and brought her A1c down to 7.0 from over 14.
When we are doing everything right with how much and what we are eating and weight doesn't respond the way we want, we need to consider that our body may have more important tasks.
Thanks, I appreciate the input. I'm glad to hear your daughter responded so well.
No, I hadn't measured at all. So, I did that today. I do not have any chronic illnesses or medical problems, other than menopause. I keep holding on to the fact that my body is going through internal changes that I cannot see, but need to happen before I will lose any weight. But, boy do I miss my carbs, and I feel like there is nothing to eat! I will attempt to lower my calories to 1300 from 1400, but I'm already 1/2 way there today and still hungry
Ah well.....more water, I guesssaltysailors wrote: »Sunny_Bunny_ wrote: »saltysailors wrote: »
No. But I'm doing that today. My clothes don't feel any different, thoughauntstephie321 wrote: »It's only been 3 weeks, have you taken measurements? Or photos for comparison?
My clothes didn't feel any different until I lost almost 10 pounds of the total 35 I needed to lose. I took measurements though and realized I had lost several inches from around my ribs just under my bra. It wasn't something that affected my clothes at all. I was wearing my bras on the smallest hook but I hadn't realized it was different until I got frustrated with why my clothes weren't getting loose and measured myself again.
I also had lost from my neck, thighs, calves and arms. But not even 1/4" from my hips or waist! Of course, those are the places we watch the most for improvement... Which is why it's so easy to miss the progress in other places.
Also, do you have any chronic health issues? When my T1D daughter went Keto, she actually gained 20 pounds in 2 days. Of course it was related to her insulin pump therapy and a rare condition associated with a poorly controlled T1D that suddenly gets consistently healthy blood sugars. But, my point is, that upon her body getting the right foods and being treated better, it immediately went into "repair mode" and created a lot of inflammation, the type that is for healing the body, so that she could get healthy. The body is smart and if it needs to hold onto or put on weight in order to fix things, it will.
She's been Keto now since February and just in the last month has started to lose some of the total 30 pounds she put on. I was able to convince her to stay on track and have faith that she's doing the right things and the weight will work itself out when it's ready.
For the first time, she's in control of her diabetes, has reduced her insulin use from 120+ units a day to about 35 and brought her A1c down to 7.0 from over 14.
When we are doing everything right with how much and what we are eating and weight doesn't respond the way we want, we need to consider that our body may have more important tasks.
Thanks, I appreciate the input. I'm glad to hear your daughter responded so well.
No, I hadn't measured at all. So, I did that today. I do not have any chronic illnesses or medical problems, other than menopause. I keep holding on to the fact that my body is going through internal changes that I cannot see, but need to happen before I will lose any weight. But, boy do I miss my carbs, and I feel like there is nothing to eat! I will attempt to lower my calories to 1300 from 1400, but I'm already 1/2 way there today and still hungry
Ah well.....more water, I guess
My wife has thyroid issues and made it impossinke to lose weight. If the other suggestions don't help, ask your doctor to do some labs.2 -
Three weeks is very little time to start showing a weight loss. I know keto is supposed to be different that way, but I suspect that some people lose quickly and others do what I do, which is to plateau immediately, show some loss later, maybe in 6 weeks, and then plateau again.1
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If you are drinking a glass of wine EVERY evening, guarantee you that it is this habit which is most likely continually kicking you out of nutritional ketosis and stalling your progress. Then you work hard all day again the net day eating right only to shoot yourself in the foot every night. Alcohol is nothing but sugar and carbs - the 2 things we are trying like hell to avoid on LCHF.8
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To go along with @ladipoet, I was also listening to a Keto talk episode and even with sugar or carb free alcohol, the alcohol content acts the same in kicking you out of ketosis. It's the latest podcast episode, episode 24. It's a good talk show either way, they answer 3 questions per episode and I find them to be quite entertaining along with informational.4
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If you are drinking a glass of wine EVERY evening, guarantee you that it is this habit which is most likely continually kicking you out of nutritional ketosis and stalling your progress. Then you work hard all day again the net day eating right only to shoot yourself in the foot every night. Alcohol is nothing but sugar and carbs - the 2 things we are trying like hell to avoid on LCHF.
Not quite every night, but pretty close! Ahhhh....I thought if I included the carb count in my totals, it would be okay. So, no more wine for a while0 -
karebear5891 wrote: »To go along with @ladipoet, I was also listening to a Keto talk episode and even with sugar or carb free alcohol, the alcohol content acts the same in kicking you out of ketosis. It's the latest podcast episode, episode 24. It's a good talk show either way, they answer 3 questions per episode and I find them to be quite entertaining along with informational.
I'll have to listen to the podcasts. I didn't realize alcohol acted that way0 -
lithezebra wrote: »Three weeks is very little time to start showing a weight loss. I know keto is supposed to be different that way, but I suspect that some people lose quickly and others do what I do, which is to plateau immediately, show some loss later, maybe in 6 weeks, and then plateau again.
I thought at least a couple of pounds in 3 weeks......I didn't even lose water weight, Lol! Okay I will stick with it and I am eliminating wine....at least for the time being1 -
I just have wine or other low carb alcohol on one weekend night each week and also make sure to skip at least one weekend a month too. I have been able to make that work for me.5
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That's a great idea.....and should help prevent feelings of deprivation.Sunny_Bunny_ wrote: »I just have wine or other low carb alcohol on one weekend night each week and also make sure to skip at least one weekend a month too. I have been able to make that work for me.
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@saltysailors what worked for me was "low sugar" this steered me away from alcohol, processed foods, breads, sweets, fruit and startchy veg. I have not looked at your diary but wonder what your selection of carbs are and how you are balancing that with proteins and fat. For me protein makes me feel fuller for longer, for most folk fat does that. Lots of variety and plenty of options so check out recipes here to find things that appeal.
BtW I am 5ft4 and also find at 1500 cal or more a safe bet is I will gain weight. Note there is a great article here somewhere where a woman gained weight for 6 months on a high fat diet until her body healed then it dropped off and she now can ignore calories as she naturally eats till she is full which maintains her weight. Your body may be "under construction" so all that may require a little patience, or a lot. Good luck
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lithezebra wrote: »Since I can't see your diary: do you have a calorie goal, and if so, what is it?
Some people can eat whatever they want on keto, because they don't eat for emotional reasons or out of boredom, and they don't feel hungry if they eat a lot of fat. I'm not like that. I need a limit.
P.S. We're about the same height and my weight is close to your GW. 1500 calories a day is a good maintenance level for me, even with daily exercise, regular strength training, and a light activity level. If I were trying to lose weight, I would have to go down to about 1200 calories a day, which is no fun, but not unsafe.
I am in the same boat as you both, age 59, 5 ft 7 in, female now 70-71 kg -- my weight loss was on about 1200 cals a day, 3 years ago. I am maintaining on 1400-1500 cals a day. @saltysailors, try going low on sugars, alcohol and dairy for a week and see if anything moves. Or try a fat fast or egg fast?1 -
I didnt read the other answers, so maybe someone have said it before.
I think it's alcohol fault that you're not losing weight. Out of my experience.
And you should eat 15-20g of carbs in Phase 1.3
