Keto/low carb diet - need some advice
Replies
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Gallowmere1984 wrote: »I stay at less than 20g net carbs per day (less than 30 total) every day, at 1700 kcal. My diary is public, if you wish to have a look. For any thoughts regarding items that belong to me (like bacon avacado muffins), you can message me if you have questions regarding ingredients.
This is awesome! And exactly what I am doing. 20 g carbs, 1700 cals.
Yes, carbs are everywhere! As for coffee... I hear ya. I do a blended coffee with 1 tsp coconut oil and 2 ouces half and half. 4 carbs a cup, one cup a day. As for vegetables, make sure you look at net carbs... the fiber shouldn't be counted as your carbs. And healthfulpursuit.com has an awesome whole foods keto nutritionist that has tons of free YouTube videos that are really good. Layman's terms, and fun to watch... add me if you'd like!0 -
I am also keto. I have been counting calories as well, but yes the trick is eating more fat so you aren't hungry. I don't even use truvia. I use stevia in the raw or sweet leaf because they both have below one carb. And the heavy whipping cream in the coffee is fabulous! Try the bulletproof as well. Like someone said above, I put 1tbsp of coconut oil, 1 tbsp of heavy whipping cream, and 1 tablespoon of butter. This will help keep you full as well. And yes, NET CARBS NET CARBS NET CARBS.
Good luck! ☺️0 -
I love,love,love my coffee too.I have been addicted to international coffee creamer for as long as I can remember, thought my life would never be the same without it lol.Ibut now I use Starbucks sugar free caramel syrup and real whipping cream,or half and half.Absolutley no carbs when using the whipping cream and syrup and if using the half and half it is only 1 carb1
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I tried the heavy whipping cream, and I love the taste.
So you guys are saying that I can deduct fiber grams from carbs? Because today I had around 50 grams of carb and 19 fiber so if I deduct then I ended up at 30 grams of carbs. Which is pretty good.3 -
Marianna93637 wrote: »I tried the heavy whipping cream, and I love the taste.
So you guys are saying that I can deduct fiber grams from carbs? Because today I had around 50 grams of carb and 19 fiber so if I deduct then I ended up at 30 grams of carbs. Which is pretty good.
That is great! 20-30g a day. But you have to eat your protein and fats to feel satisfied!
I sometimes struggle with getting all the protein in. 0 -
Marianna93637 wrote: »The carbs came from 3 packets of Truvia. Somehow that coffee gets so bitter (I use espresso) that I have to use Truvia. I first used 5 packets, but now that carbs count, I went down to 3. Maybe I can get used to 2, in time.
If you switch to stevia, it's 0 carbs. Get the sweet leaf brand.
Pistachios are better than peanuts and take longer to eat.
I'm on a 1200 calorie diet and stay under 50 carbs most days.
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Macros are essential on Keto, but they are not the whole story. You also want to think about your electrolytes.
Electrolytes are a bigger-than-normal deal on Keto because the fat inside your cells is replaced with water as a place holder while losing fat weight. For this reason, many people experience water retention during ketosis; their cells are storing water, instead of fat...sort of the body prepping itself in case of dehydration. Thus, drinking more water and peeing a lot. And that flushes electrolytes out. So you need to put them back in.
One thing I've had success with curbing my hunger (especially during ~2 week keto adaption phase) is including a lot more electrolytes, especially Potassium, in my diet.
Some sources packed with electrolytes that I use are: (1) bone broth made in the slow cooker, (2) homemade sports recovery drink (1/4 cup coconut water, lemon/lime, sea salt, pure stevia...and a bit of apple cider vinegar), (3) dark leafy greens, fish, and avocados.1 -
AaronInfante wrote: »Macros are essential on Keto, but they are not the whole story. You also want to think about your electrolytes.
Electrolytes are a bigger-than-normal deal on Keto because the fat inside your cells is replaced with water as a place holder while losing fat weight. For this reason, many people experience water retention during ketosis; their cells are storing water, instead of fat...sort of the body prepping itself in case of dehydration. Thus, drinking more water and peeing a lot. And that flushes electrolytes out. So you need to put them back in.
One thing I've had success with curbing my hunger (especially during ~2 week keto adaption phase) is including a lot more electrolytes, especially Potassium, in my diet.
Some sources packed with electrolytes that I use are: (1) bone broth made in the slow cooker, (2) homemade sports recovery drink (1/4 cup coconut water, lemon/lime, sea salt, pure stevia...and a bit of apple cider vinegar), (3) dark leafy greens, fish, and avocados.
I agree electrolytes are important but I believe when people go low carb ther are less likely to retain water. Most lose a couple of pounds of water weight along with electrolytes, and not store extra water in their cells. Making sure you get 3000-5000 mg of sodium per day will make up for the electrolyte losses.
Glad it is working well for you. 2 -
So after 9 days I got on the scale and didn't lose not 1 lb!!
it does feel like I did lose some, everything fits better but i exped 2-3 lbs to be gone. People always say that "oh you might just be losing inches" but with this kinda duet the scale is supposed to show loss, right?
I'm also staying under my calorie goal of 1400, I weigh and measure and log everything. I exercise 4-5 times a week, either Zumba or long walks and these are logged from Fitbit. I do eat most of the exercise calories back, but I can't help it lol.
What am I doing wrong? This is how I lost 33 lbs in 7 months, except for didn't watch macros then and ate high carbs. But my calorie deficit is there.
Very disappointed but of course I'm not giving up.
Any suggestions? Tips? Advice?0 -
Marianna93637 wrote: »So after 9 days I got on the scale and didn't lose not 1 lb!! it does feel like I did lose some, everything fits better but i exped 2-3 lbs to be gone. People always say that "oh you might just be losing inches" but with this kinda duet the scale is supposed to show loss, right?
I'm also staying under my calorie goal of 1400, I weigh and measure and log everything. I exercise 4-5 times a week, either Zumba or long walks and these are logged from Fitbit. I do eat most of the exercise calories back, but I can't help it lol.
What am I doing wrong? This is how I lost 33 lbs in 7 months, except for didn't watch macros then and ate high carbs. But my calorie deficit is there.
Very disappointed but of course I'm not giving up.
Any suggestions? Tips? Advice?
2-3 lbs in nine days is kind of completely unrealistic, no matter what your diet, especially since you don't have a whole lot to lose. Have you tried stepping on the scale daily? You may have actually lost weight in the past nine days, but if you are retaining water today, for whatever reason, and only weighing in once a week or so, you may "miss" the loss. Are you taking measurements? You say your clothes fit better, that suggests that you have lost weight, it just wasn't reflected in this morning's weigh in.
If your calorie deficit is there, you will lose weight. Period. Low carb/keto won't make you gain or stop losing, unless you no longer have a calorie deficit. Your diary looks pretty good to me (tho some condiments you have measured in tbsp... Are you weighing your butter, mayo, salad dressing, etc? Those items can easily eat up hundreds of calories), at least the few days I looked at. You may just need to give it more time.
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Marianna93637 wrote: »So after 9 days I got on the scale and didn't lose not 1 lb!! it does feel like I did lose some, everything fits better but i exped 2-3 lbs to be gone. People always say that "oh you might just be losing inches" but with this kinda duet the scale is supposed to show loss, right?
I'm also staying under my calorie goal of 1400, I weigh and measure and log everything. I exercise 4-5 times a week, either Zumba or long walks and these are logged from Fitbit. I do eat most of the exercise calories back, but I can't help it lol.
What am I doing wrong? This is how I lost 33 lbs in 7 months, except for didn't watch macros then and ate high carbs. But my calorie deficit is there.
Very disappointed but of course I'm not giving up.
Any suggestions? Tips? Advice?
I took a peek at your diary, and it looks like you're not weighing everything. You may want to try that first. I see a lot of "tablespoon" entries and you want them by the gram instead. Some of your food choices look like they're funky. When you can, search "USDA, cabbage, raw" instead of just cabbage (and so on for all of the other produce and meats). Use the right brand when you can.
This below is a huge red flag. Your scale weighs to that degree? Choose the brand, weigh by the gram, and log that instead.
Generic - Bacon Ends and Pieces, 2.890000104904175 oz cooked0 -
I do weigh everything in gram as much as I can. Things like sour cream, butter for example will say table spoon, but since it says on the box how many gram are in a table spoon, I weigh those in grams. But when I log it, it probably shows up as table spoon but I am accurate
Things like creamer I use measuring spoons because they say ml. And I can't measure those. But the measuring spoon should be ok.
I don't think it's me being inaccurate that is the issue. I have been logging my food since November 2014 and lost a lot of weight. I actually have gotten more and more accurate with it. That's why I'm wondering what the problems is.
As far as getting on the scale every day. I don't do that because that's just setting myself up for disappointment. I do get what you say though about water retention. However, this is what I do to avoid that problem. I know I'm gonna get yelled at for this but before I weigh myself (once a week or every two weeks) I take a half of water pill and it does make me pee a lot the night before. This ensures that whatever weight I have is most likely not water retained. And I have been doing this consistently for almost 2 years so this works for me0 -
Marianna93637 wrote: »I do weigh everything in gram as much as I can. Things like sour cream, butter for example will say table spoon, but since it says on the box how many gram are in a table spoon, I weigh those in grams. But when I log it, it probably shows up as table spoon but I am accurate
Things like creamer I use measuring spoons because they say ml. And I can't measure those. But the measuring spoon should be ok.
I don't think it's me being inaccurate that is the issue. I have been logging my food since November 2014 and lost a lot of weight. I actually have gotten more and more accurate with it. That's why I'm wondering what the problems is.
As far as getting on the scale every day. I don't do that because that's just setting myself up for disappointment. I do get what you say though about water retention. However, this is what I do to avoid that problem. I know I'm gonna get yelled at for this but before I weigh myself (once a week or every two weeks) I take a half of water pill and it does make me pee a lot the night before. This ensures that whatever weight I have is most likely not water retained. And I have been doing this consistently for almost 2 years so this works for me
No yelling, I promise. If you don't mind my asking, what is your height, current weight, and goal weight? What sort of deficit are you aiming for (1 lb per week, 2 lb per week, etc)? 9 days is not much time. Expecting 2-3 lb loss in that time is simply unrealistic, especially when you said you only have about 20 lbs to lose. Looking at your initial post, you said you went two weeks without logging and "felt like" you gained 5 lbs... Did you actually gain five lbs in that time? Are you updating your weight in MFP regularly (as we get smaller our BMR gets lower, which means we need to eat fewer calories to achieve the same deficit)?
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Marianna93637 wrote: »So after 9 days I got on the scale and didn't lose not 1 lb!! it does feel like I did lose some, everything fits better but i exped 2-3 lbs to be gone. People always say that "oh you might just be losing inches" but with this kinda duet the scale is supposed to show loss, right?
I'm also staying under my calorie goal of 1400, I weigh and measure and log everything. I exercise 4-5 times a week, either Zumba or long walks and these are logged from Fitbit. I do eat most of the exercise calories back, but I can't help it lol.
What am I doing wrong? This is how I lost 33 lbs in 7 months, except for didn't watch macros then and ate high carbs. But my calorie deficit is there.
Very disappointed but of course I'm not giving up.
Any suggestions? Tips? Advice?
@Marianna93637 Some people, I know this is common among the Low Carber Daily group and probably among others, find the scale may stall but fat loss continued. there are a fe really neat threads where people posted their pictures or measurement changes during a "stall". The size changes can be quite noticeable.
Have you taken your measurements? If not, do so soon and check it every few weeks or months. As long as you are eating at a deficit, fat loss should be happening.0 -
I'm 5'8" and right now 165 lbs. no I didn't update mfp from 160 lbs lol. I went from 184 at the end of November 2014 to 150 by middle of June 2015. My absolute lowest weight I could maintain would be 145 lb. that was my original goal but I was happy with 150. Maybe because of that I didn't lose more but I wasn't as strict so I fluctuated a bit and went up to 155 lb by November and 160 by beginning of January. Actually came back to 155 by February then up to 160 lb. again.
Didn't get in the scale for a few months, then in may still showed 160 lbs. went back to logging, taking 4-5 Zumba classes a week and was very strict. Got on the scale 10 days later, didn't lose not even a half lb. got so mad I said forget it and didn't log anymore. Lol
Then started the low carb diet but wasn't logging and I now know I ate way too much, it was high fat but also still high carb, I estimate at 100 gr or more.
Then almost 2 weeks later / 2 weeks ago I decided to weigh myself and it showed 165. I wasn't surprised because the way I felt I was praying that it wasn't gonna be 170.
Did I gain 5 lbs in those 2 weeks? Who knows, it could've been a few weeks before that, too, although last year I did gain 5 lbs in 3 weeks when I wasn't logging anything.
I know 2-3 lbs in 9 days in unrealistic but I keep hearing about how you can drop so much weight, especially initially with a keto diet. I know most of it is water, but that is where my expectations came from.
Realistically, based on my deficit I should have lost 1-1.5 lb within 9 days, I was consistently doing that weekly for 6-7 months before (34 lbs lost in 6.5 months)
So this is where my frustration and disappointment is coming from.
I'm not giving up but would like to understand if I'm doing something wrong or I just need to hang in there.0 -
Marianna93637 wrote: »I'm 5'8" and right now 165 lbs. no I didn't update mfp from 160 lbs lol. I went from 184 at the end of November 2014 to 150 by middle of June 2015. My absolute lowest weight I could maintain would be 145 lb. that was my original goal but I was happy with 150. Maybe because of that I didn't lose more but I wasn't as strict so I fluctuated a bit and went up to 155 lb by November and 160 by beginning of January. Actually came back to 155 by February then up to 160 lb. again.
Didn't get in the scale for a few months, then in may still showed 160 lbs. went back to logging, taking 4-5 Zumba classes a week and was very strict. Got on the scale 10 days later, didn't lose not even a half lb. got so mad I said forget it and didn't log anymore. Lol
Then started the low carb diet but wasn't logging and I now know I ate way too much, it was high fat but also still high carb, I estimate at 100 gr or more.
Then almost 2 weeks later / 2 weeks ago I decided to weigh myself and it showed 165. I wasn't surprised because the way I felt I was praying that it wasn't gonna be 170.
Did I gain 5 lbs in those 2 weeks? Who knows, it could've been a few weeks before that, too, although last year I did gain 5 lbs in 3 weeks when I wasn't logging anything.
I know 2-3 lbs in 9 days in unrealistic but I keep hearing about how you can drop so much weight, especially initially with a keto diet. I know most of it is water, but that is where my expectations came from.
Realistically, based on my deficit I should have lost 1-1.5 lb within 9 days, I was consistently doing that weekly for 6-7 months before (34 lbs lost in 6.5 months)
So this is where my frustration and disappointment is coming from.
I'm not giving up but would like to understand if I'm doing something wrong or I just need to hang in there.
Part of it could be that you are into the normal BMI. I'm 5'8" too. I started close to 190lbs and lost the first 30 lbs really easily; it took 3 months. I stopped losing just below 160lbs. I found that I needed to be more careful that my calories were not over 1500 or it slowed too much. It took me a month to lose the next 5 lbs... Then I stalled again, fasted for 2 days and lost the next 5 lbs in a week.
Getting close to goal can make weight loss a bit trickier, IMO.
BTW, I am another who will weigh every day. It lets me see the overall patterns since my weight can fluctuate by a couple of pounds daily. I found creating a graph of my weigh helped. It was easy to see the overall downward trend that way.2 -
I can start getting in the scale daily. It might be interesting and very scary to see all the daily fluctuations 0
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Marianna93637 wrote: »So after 9 days I got on the scale and didn't lose not 1 lb!! it does feel like I did lose some, everything fits better but i exped 2-3 lbs to be gone. People always say that "oh you might just be losing inches" but with this kinda duet the scale is supposed to show loss, right?
I'm also staying under my calorie goal of 1400, I weigh and measure and log everything. I exercise 4-5 times a week, either Zumba or long walks and these are logged from Fitbit. I do eat most of the exercise calories back, but I can't help it lol.
What am I doing wrong? This is how I lost 33 lbs in 7 months, except for didn't watch macros then and ate high carbs. But my calorie deficit is there.
Very disappointed but of course I'm not giving up.
Any suggestions? Tips? Advice?
@Marianna93637 Some people, I know this is common among the Low Carber Daily group and probably among others, find the scale may stall but fat loss continued. there are a fe really neat threads where people posted their pictures or measurement changes during a "stall". The size changes can be quite noticeable.
Have you taken your measurements? If not, do so soon and check it every few weeks or months. As long as you are eating at a deficit, fat loss should be happening.
It did happen to me as well. When I first started logging I lost 9 lbs the first 3 weeks and then nothing for the next 3 but I know I was losing inches. I had 2 pictures I took, one a month before starting and a month after, just my face but the difference was huge. Wish I could post it here0 -
Marianna93637 wrote: »I'm 5'8" and right now 165 lbs. no I didn't update mfp from 160 lbs lol. I went from 184 at the end of November 2014 to 150 by middle of June 2015. My absolute lowest weight I could maintain would be 145 lb. that was my original goal but I was happy with 150. Maybe because of that I didn't lose more but I wasn't as strict so I fluctuated a bit and went up to 155 lb by November and 160 by beginning of January. Actually came back to 155 by February then up to 160 lb. again.
Didn't get in the scale for a few months, then in may still showed 160 lbs. went back to logging, taking 4-5 Zumba classes a week and was very strict. Got on the scale 10 days later, didn't lose not even a half lb. got so mad I said forget it and didn't log anymore. Lol
Then started the low carb diet but wasn't logging and I now know I ate way too much, it was high fat but also still high carb, I estimate at 100 gr or more.
Then almost 2 weeks later / 2 weeks ago I decided to weigh myself and it showed 165. I wasn't surprised because the way I felt I was praying that it wasn't gonna be 170.
Did I gain 5 lbs in those 2 weeks? Who knows, it could've been a few weeks before that, too, although last year I did gain 5 lbs in 3 weeks when I wasn't logging anything.
I know 2-3 lbs in 9 days in unrealistic but I keep hearing about how you can drop so much weight, especially initially with a keto diet. I know most of it is water, but that is where my expectations came from.
Realistically, based on my deficit I should have lost 1-1.5 lb within 9 days, I was consistently doing that weekly for 6-7 months before (34 lbs lost in 6.5 months)
So this is where my frustration and disappointment is coming from.
I'm not giving up but would like to understand if I'm doing something wrong or I just need to hang in there.
Part of it could be that you are into the normal BMI. I'm 5'8" too. I started close to 190lbs and lost the first 30 lbs really easily; it took 3 months. I stopped losing just below 160lbs. I found that I needed to be more careful that my calories were not over 1500 or it slowed too much. It took me a month to lose the next 5 lbs... Then I stalled again, fasted for 2 days and lost the next 5 lbs in a week.
Getting close to goal can make weight loss a bit trickier, IMO.
BTW, I am another who will weigh every day. It lets me see the overall patterns since my weight can fluctuate by a couple of pounds daily. I found creating a graph of my weigh helped. It was easy to see the overall downward trend that way.
This. I'm 5'7" and going from 195 to 165 was pretty easy, after that it slowed down quite a bit. My last 10 lbs (from 155 to 145) took over four months. The quick losses you often see in the beginning of keto or LC diets are mainly water weight. How much depends on how much water you have stored. You mentioned you are in the habit of using water pills before weigh ins, so you may have effectively eliminated that initial water weight loss before you even started. I'd suggest weighing yourself daily, but getting an app like trend weight so that you can see that there is, indeed, a downward trend happening; that said if you think the fluctuations will be too distressing for you, you may want to nix that idea (only you know for sure how you will react). I'd definitely start taking measurements, or of you have a pair of jeans or a dress that is currently too snug, make a point to try it on every week or two. Even if the scale doesn't cooperate you may still see some positive changes.
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I've been weighing myself every day. It's only fluctuating 2 lbs, that's not even so bad.0
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