Why didn't Keto work for me?
sweetbug0130
Posts: 125 Member
I felt like I tweaked low carb every way possible and I didn't lose. I lost the initial 4 lbs of water weight but stopped. Anyone have any advice? Don't say a calorie deficit is guaranteed to lose... I'm aware. Please and thank you.
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You need to be in a calorie deficit for it to work.10
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How much weight did you have to lose? What are your stats? What answers are you looking for then if you don't want to hear a thing about calorie deficit?2
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How many calories were you eating? How long did you go with absolutely no weight loss?0
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Because - like any diet - keto only works if you're also in a calorie deficit while you're doing it.
Sorry if that's not what you want to hear, but...8 -
I looked at your diary to see if I could offer advice but you're not LCHF anymore. Perhaps you could give more details?
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Keto works the same as any other diet, but you need to still have a calorie deficit (sorry). If you didn't lose weight then you were eating too much. This also depends how long you did it for.. Some people don't start to see fat loss until 4 or so weeks in.3
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It's impossible to help you without knowing every detail. Height, weight, daily activity level, weekly exercises, and every single thing you ate or drank.
Lots of people think they are doing it correctly but are really eating a lot more carbs than they believe or they are eating way too many calories for their exercise level and not letting themselves get into fat burning state.1 -
silverfiend wrote: »It's impossible to help you without knowing every detail. Height, weight, daily activity level, weekly exercises, and every single thing you ate or drank.
Lots of people think they are doing it correctly but are really eating a lot more carbs than they believe or they are eating way too many calories for their exercise level and not letting themselves get into fat burning state.
@silverfiend How do you get into fat burning state?0 -
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Totally off the op's topic. But can someone explain the calorie deficit? I'm new to Keto and want to make sure I'm doing everything correctly.0
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Totally off the op's topic. But can someone explain the calorie deficit? I'm new to Keto and want to make sure I'm doing everything correctly.
You simply need to burn more calories than you consume. Calories in is less than calories out. CI<CO.
Keto is just a tool to get to CI<CO. Some find eating LCHF makes it easier to eat less (lower CI) or slightly raises CO.0 -
According to your food diary, you haven't tracked long term or consistently to achieve long term results, keto or not. And calories count. Period.
I haven't been doing keto. I did it in the past. I know calories count and I ate according to my calorie goal as suggested on here. I went two months with no loss.0 -
How much weight did you have to lose? What are your stats? What answers are you looking for then if you don't want to hear a thing about calorie deficit?
I have about 80 to lose atleast. I'm 5'2" 266 lbs. The reason I don't want to hear about a calorie deficit is bc I know that part and did eat at a calorie deficit, lost four pounds the first week and didn't lose anything else over two months.0 -
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I looked at your diary to see if I could offer advice but you're not LCHF anymore. Perhaps you could give more details?
No I am not bc I was on it for two months or so with no loss at all. I counted meticulously and made sure to not eat processed foods as some can stall...nothing.0 -
sweetbug0130 wrote: »How much weight did you have to lose? What are your stats? What answers are you looking for then if you don't want to hear a thing about calorie deficit?
I have about 80 to lose atleast. I'm 5'2" 266 lbs. The reason I don't want to hear about a calorie deficit is bc I know that part and did eat at a calorie deficit, lost four pounds the first week and didn't lose anything else over two months.
If you didn't lose anything in two months, you weren't eating at a deficit. Sorry.
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Christine_72 wrote: »Keto works the same as any other diet, but you need to still have a calorie deficit (sorry). If you didn't lose weight then you were eating too much. This also depends how long you did it for.. Some people don't start to see fat loss until 4 or so weeks in.
I was 10 weeks in with no loss aside of the initial 4 water lbs. I did eat at a calorie deficit is why I didn't want that as advice. If I have to ask questions about other things, I do know that much.0 -
silverfiend wrote: »It's impossible to help you without knowing every detail. Height, weight, daily activity level, weekly exercises, and every single thing you ate or drank.
Lots of people think they are doing it correctly but are really eating a lot more carbs than they believe or they are eating way too many calories for their exercise level and not letting themselves get into fat burning state.
5'2", 266, 80 lbs to lose, exercised daily with a 300-500 calorie burn, lifted weights, and I counted, measured, and weighed everything I ate. 1370 calories and 70/15/5 fat to carbs.1 -
sweetbug0130 wrote: »How much weight did you have to lose? What are your stats? What answers are you looking for then if you don't want to hear a thing about calorie deficit?
I have about 80 to lose atleast. I'm 5'2" 266 lbs. The reason I don't want to hear about a calorie deficit is bc I know that part and did eat at a calorie deficit, lost four pounds the first week and didn't lose anything else over two months.
If you didn't lose anything in two months, you weren't eating at a deficit. Sorry.
So 1370 isn't a deficit!?!?!? If not then I give up and will remain at my weight. I will not starve myself.0 -
This is what worked for me:
- Enter your information into MFP
- Select sedentary as your activity level
- MFP will give you a maximum number of calories to work with
- Eat that amount or slightly less (weigh your food to ensure you are consuming the correct number of calories)
- Stick with it
- If you exercise, log it, but under-estimate the time and intensity for a more accurate number of calories burned.
- Eat about half the exercise calories back
- Stick with it
- Go to your grocery store and browse the aisles reading labels and carefully considering all the options ... there are a lot of options available
- Experiment with foods to discover which foods have staying power and keep you full longer ... and which don't
- Stick with it
- But only stick with it for 3 or 4 months ... this is not a forever thing ... at the end of 3 or 4 months you can reassess the situation and decide if you want a short diet break or if you want to keep going for another 3 or 4 months
- Focus on other things ... start training to run a marathon or cycling event or kayaking race or something ... take night classes ... volunteer ... clean your house from top to bottom ... take up a hobby ... make your life about something other than food
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This is what worked for me:
- Enter your information into MFP
- Select sedentary as your activity level
- MFP will give you a maximum number of calories to work with
- Eat that amount or slightly less (weigh your food to ensure you are consuming the correct number of calories)
- Stick with it
- If you exercise, log it, but under-estimate the time and intensity for a more accurate number of calories burned.
- Eat about half the exercise calories back
- Stick with it
- Go to your grocery store and browse the aisles reading labels and carefully considering all the options ... there are a lot of options available
- Experiment with foods to discover which foods have staying power and keep you full longer ... and which don't
- Stick with it
- But only stick with it for 3 or 4 months ... this is not a forever thing ... at the end of 3 or 4 months you can reassess the situation and decide if you want a short diet break or if you want to keep going for another 3 or 4 months
- Focus on other things ... start training to run a marathon or cycling event or kayaking race or something ... take night classes ... volunteer ... clean your house from top to bottom ... take up a hobby ... make your life about something other than food
Thanks for the info. Most of that is what I did or tried to do. I feel like keto is the easiest way for me personally to stay on plan but when you go almost 3 months without a loss, I feel like something is wrong. Other diets produce a loss but I can't stick to plan long. Keto is a lifestyle for me. I wished I knew what I did wrong.0 -
sweetbug0130 wrote: »According to your food diary, you haven't tracked long term or consistently to achieve long term results, keto or not. And calories count. Period.
I haven't been doing keto. I did it in the past. I know calories count and I ate according to my calorie goal as suggested on here. I went two months with no loss.
Were you weighing your foods back then? From my personal experience, if keto does not have the predicted appetite suppression you could be eating too many calories without realizing it because the portions are so small and the margin of error is so big. Since keto is high in fat, it's important to be extremely accurate with portions if you don't have a reduced appetite. Even a tiny error of 5 grams, barely perceptible, when measuring vs weighing fat could cost you 40 or more calories. Compound that with errors all over the board with calorie rich items and you can very easily wipe out your deficit.
Edit: One more thing I also noticed. Since the diet was quite stressful for me, cortisol related weight stalls are not uncommon. Usually once you stop the stressful food behavior your weight wooshes out.5 -
amusedmonkey wrote: »sweetbug0130 wrote: »According to your food diary, you haven't tracked long term or consistently to achieve long term results, keto or not. And calories count. Period.
I haven't been doing keto. I did it in the past. I know calories count and I ate according to my calorie goal as suggested on here. I went two months with no loss.
Were you weighing your foods back then? From my personal experience, if keto does not have the predicted appetite suppression you could be eating too many calories without realizing it because the portions are so small and the margin of error is so big. Since keto is high in fat, it's important to be extremely accurate with portions if you don't have a reduced appetite. Even a tiny error of 5 grams, barely perceptible, when measuring vs weighing fat could cost you 40 or more calories. Compound that with errors all over the board with calorie rich items and you can very easily wipe out your deficit.
That's interesting but I felt I did pretty well with that. I tend to over estimate a bit on some things too just to make sure.0 -
sweetbug0130 wrote: »amusedmonkey wrote: »sweetbug0130 wrote: »According to your food diary, you haven't tracked long term or consistently to achieve long term results, keto or not. And calories count. Period.
I haven't been doing keto. I did it in the past. I know calories count and I ate according to my calorie goal as suggested on here. I went two months with no loss.
Were you weighing your foods back then? From my personal experience, if keto does not have the predicted appetite suppression you could be eating too many calories without realizing it because the portions are so small and the margin of error is so big. Since keto is high in fat, it's important to be extremely accurate with portions if you don't have a reduced appetite. Even a tiny error of 5 grams, barely perceptible, when measuring vs weighing fat could cost you 40 or more calories. Compound that with errors all over the board with calorie rich items and you can very easily wipe out your deficit.
That's interesting but I felt I did pretty well with that. I tend to over estimate a bit on some things too just to make sure.
If that answer means that you weren't weighing your food, then I have to agree that you weren't eating at a deficit. Eating at a deficit causes weight loss.12 -
Your calorie goal was enough to put you at a deficit - you were eating more than 1300 calories. At your height and weight the lbs would melt off at 1300 calories. You need to weigh your food and be honest with yourself.7
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sweetbug0130 wrote: »amusedmonkey wrote: »sweetbug0130 wrote: »According to your food diary, you haven't tracked long term or consistently to achieve long term results, keto or not. And calories count. Period.
I haven't been doing keto. I did it in the past. I know calories count and I ate according to my calorie goal as suggested on here. I went two months with no loss.
Were you weighing your foods back then? From my personal experience, if keto does not have the predicted appetite suppression you could be eating too many calories without realizing it because the portions are so small and the margin of error is so big. Since keto is high in fat, it's important to be extremely accurate with portions if you don't have a reduced appetite. Even a tiny error of 5 grams, barely perceptible, when measuring vs weighing fat could cost you 40 or more calories. Compound that with errors all over the board with calorie rich items and you can very easily wipe out your deficit.
That's interesting but I felt I did pretty well with that. I tend to over estimate a bit on some things too just to make sure.
If that answer means that you weren't weighing your food, then I have to agree that you weren't eating at a deficit. Eating at a deficit causes weight loss.
I said that in reference to his tip on weighing. I weighed and measured everything and on some things over estimated so nothing could sneak in...0 -
Your calorie goal was enough to put you at a deficit - you were eating more than 1300 calories. At your height and weight the lbs would melt off at 1300 calories. You need to weigh your food and be honest with yourself.
Why does everyone insist I'm lying about things I say? I repeat once again...I WEIGHED AND MEASURED EVERYTHING! Thanks.
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sweetbug0130 wrote: »Your calorie goal was enough to put you at a deficit - you were eating more than 1300 calories. At your height and weight the lbs would melt off at 1300 calories. You need to weigh your food and be honest with yourself.
Why does everyone insist I'm lying about things I say? I repeat once again...I WEIGHED AND MEASURED EVERYTHING! Thanks.
People aren't saying you are lying but even people who think they weigh and measure everything often miss log food and exercise. I wouldn't go lower than what you are doing but I would add a half hour or more of of walking a day and see what happens. Also, if you don't have a note pad or your phone with you and log immediately you might be forgetting to log something. This isn't lying, it's just what happens.
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So are you losing on the plan you are following now? And it's just Keto that didn't work?0
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