Help what am I doing wrong? I cant lose weight
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melcarpe2
Posts: 3 Member
So I have been on a low carb diet for a month, I eat around 1300 calories a day and only drink water about 4 bottles a day, I am on a 30-40gram a day carb because I eat yogurt for my snack and nuts as well, I have not noticed any weight loss, is there anything I am doing wrong?? By the way I think I have a low carb flu, I also have a weird rash on my stomach that started a week ago from this diet.
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Replies
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Do you have a food scale?0
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Weird rashes should probably get checked out by a doctor to be sure. Otherwise:
1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.17 -
yep I need a food scale. but I am definitely eating waay less than I used to, I don't want to quit because I really want this but feel depressed.0
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you can get a rash from doing keto look it up. not sure how trustworthy this site is but this seems like a good explanation https://www.dietdoctor.com/keto-rash-people-itch-low-carb but it could be other things as well. maybe see a dr if it persists3
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Awesome!!!! Thank you, this is exactly what is going on with me!!!!!!!0
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Or you could get a rash from new foods that you're eating to replace carb-heavy foods you've eliminated, or from eating larger quantities of foods you were only eating occasionally before.0
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yep I need a food scale. but I am definitely eating waay less than I used to, I don't want to quit because I really want this but feel depressed.
Are the batteries in your food scale and bathroom scale new?
Are you logging all cooking oils? Can you ope your diary for us, please?1 -
Any particular reason you are doing 30-40g of carbs a day? That seems awfully and (nearly) impossibly low. There's carbs in almost everything, even fruit. Are you sure you're logging everything correctly? I'm trying to think of how you could even get close to 1300 calories with that few of carbs...1
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Don't restrict calories. Just restrict carb grams, and keep protein at moderate levels (around 0.8 grams per kg of lean body mass). If you eat too much protein, your body will convert it to glucose (sugar) via a process called gluconeogenesis (and when this happens, people feel like crap). So, that means you need to eat lots of fat...natural fats...not the man made Frankenstein stuff like margarine and corn oil and vegetable oil. Natural fat like avocado, full fat cheese/yogurt, butter, coconut oil, extra virgin olive oil, nuts, etc.
Another thing.....DON'T snack.....EVER. When you snack, you shoot yourself in the foot really. That's when fat burning happens. Make a plan....as in when you will eat (breakfast, lunch, dinner)...and stick to the plan. No snacking between meals. Period.1 -
fruttibiscotti wrote: »Don't restrict calories. Just restrict carb grams, and keep protein at moderate levels (around 0.8 grams per kg of lean body mass). If you eat too much protein, your body will convert it to glucose (sugar) via a process called gluconeogenesis (and when this happens, people feel like crap). So, that means you need to eat lots of fat...natural fats...not the man made Frankenstein stuff like margarine and corn oil and vegetable oil. Natural fat like avocado, full fat cheese/yogurt, butter, coconut oil, extra virgin olive oil, nuts, etc.
Another thing.....DON'T snack.....EVER. When you snack, you shoot yourself in the foot really. That's when fat burning happens. Make a plan....as in when you will eat (breakfast, lunch, dinner)...and stick to the plan. No snacking between meals. Period.
This is not very good advice, I'm afraid.
The only thing that matters for weight loss is to take in less energy than you burn, the rest is details. Things like whether you eat snacks, the balance of macros (how much fat, protein and carbs you eat) and meal timing is completely individual and up to you.
This post would make you scared to eat anything - please take on board that it is OK to eat whatever you like, just log it all to make sure you're not eating too much. You don't have to stick to keto if you don't want to or it doesn't suit you, it's completely up to you.
There are people here who have lost weight on every conceivable kind of food, eating only three meals, eating snacks every hour, drinking Coke, low carb high fat, low fat high carb, vegan, having a takeaway every week, whatever you can imagine, people have done it and still lost weight. It is all about the amount you eat - not what or when. Calories are king.20 -
Dear,
1- buy measurement tape,body fat analyser in order to track your fat%,hip,height,Abdomen and neck size to stay motivated.
2-buy food scale for more accurate loggings
3-check your Vitamin D intake
4-Try to fluctuate the the calories intake each day
5-Do HIIT workout that don't last longer than 30 min
Hope you have the best0 -
Another Big Advice ..
STAY AWAY FROM FAST FOOD AND GO ORGANIC BECAUSE FAST FOOD IS HARD TO DIGEST1 -
@diannethegeek nailed it.
My opinion, you're probably eating too much fat - this can be a problem on low carb diets where the difference between (for example) a teaspoon of oil and a tablespoon of oil is not easily judged by eye but are significantly different in calories.3 -
Buy a digital foodscale and weigh and measure everything you eat and drink--you'll probably be surprised. Also, Diane is always in the know, so I'd follow her advice.2
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najranforever wrote: »Another Big Advice ..
STAY AWAY FROM FAST FOOD AND GO ORGANIC BECAUSE FAST FOOD IS HARD TO DIGEST
Organic makes no difference in weight loss and you can eat "fast food" as long as you count the calories and keep in your allowance.18 -
najranforever wrote: »Another Big Advice ..
STAY AWAY FROM FAST FOOD AND GO ORGANIC BECAUSE FAST FOOD IS HARD TO DIGEST
Organic makes no difference in weight loss and you can eat "fast food" as long as you count the calories and keep in your allowance.
Disagree but It's your opinion and I respect you.1 -
Most people would lose weight on 1300 calories so you are probably eating more than you think.8
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najranforever wrote: »najranforever wrote: »Another Big Advice ..
STAY AWAY FROM FAST FOOD AND GO ORGANIC BECAUSE FAST FOOD IS HARD TO DIGEST
Organic makes no difference in weight loss and you can eat "fast food" as long as you count the calories and keep in your allowance.
Disagree but It's your opinion and I respect you.
Can you please link where you have learned this. I am not aware of any research that fast food is hard to digest and organic is easy to digest.
Also why would easy to digest be better? It would have a lower thermogeneic effect. Fiber is not digestible but important for a healthy diet.
Most fast food is extremely high in calories. Organic fruits and vegetables not so much. But I have seen organic cookies, cakes, crackers, etc in the store, and someone may misunderstand your advice that they can eat as much of those as they want because they are organic.
On the other hand a teacher lost 60 pounds eating nothing but McDonalds for 6 months, but because he ate 2,000 calories a day lost weight, his cholesterol improved, etc.12 -
najranforever wrote: »najranforever wrote: »Another Big Advice ..
STAY AWAY FROM FAST FOOD AND GO ORGANIC BECAUSE FAST FOOD IS HARD TO DIGEST
Organic makes no difference in weight loss and you can eat "fast food" as long as you count the calories and keep in your allowance.
Disagree but It's your opinion and I respect you.
It's not my opinion it's fact. If I ate 1300 calories of "fast food" or 1300 calories of organic food there would be no difference, it's exactly the same in calories.15 -
najranforever wrote: »Another Big Advice ..
STAY AWAY FROM FAST FOOD AND GO ORGANIC BECAUSE FAST FOOD IS HARD TO DIGEST
No it's not. I digest fast food with no problems and lost 50lbs while eating it several times a week. Still eat it regularly, still digesting it fine and I'm still in excellent health and have a bmi of around 21, almost 4 years into maintenance.
Seriously, where do people come up with these myths
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