What am I doing wrong?
4031isaiah
Posts: 1,253 Member
I average 20-25g carbs, 100g fat, 60-70g protein, 1250-1300 cals and 9-10 cups of water/ day, 2500-3000mg of sodium & potassium, I use Ketostix that indicate I am in Ketosis and I'm somehow still up 3lbs this week.
Am I missing something?
Am I missing something?
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Replies
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What is your height/weight? Do you have any underlying conditions? How long have you been following this way of eating?1
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I started LCHF 4 weeks ago and then went to Keto a week ago. I've always heard that weight drops the fastest in the beginning and that's where I am.
I don't have any medically diagnosed health conditions but I have experienced digestive, inflammatory and skin issues due to legumes, grains and dairy which is what prompted me to cut carbs initially.
As for weight, 75% fat and 10-15% carbs shouldn't cause anyone at any weight to gain, should it? Especially not at under 1300 cals/day.0 -
Since you were LCHF before going keto, I wouldn't expect you to have the dramatic weight drop. That drop comes from water that hangs around with glycogen stored in the muscles and liver and since you should have already gotten rid of a great deal of that glycogen, you won't have the water drop.
As for the gain, unless you have been eating a monumental amount of food (like 7500 calories over your target), the weight gain is water. Probably something minor going on that has caused some type of inflammation (don't panic - exercise causes inflammation) and your body is retaining water to aid in the repair of the inflammation. The weight gain should drop in the next few days.3 -
Consider looking at your fiber and considering when your last BM was...1
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The scale is unpredictable. I've been LCHF, mostly keto, for the last couple of years. Over the last 6 months I have been going in and out of ketogenic diet carb levels a lot. I just started the carnivore challenge and gained 5 lbs in about the same number of days. I'm just ignoring it for now. I was not eating thousands of extra calories per day so I know it isn't fat. Water is the likely culprit.
Just give it time. If you are eating at a deficit, you'll lose. If you don't weigh food, you could try doing that for a few days to make sure you are actually eating at a deficit. Eyeballing one ounce of cheese or nuts is not a good approach for me. One ounce is waaaay smaller than I want it to be.
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Since you've had digestion issues in the past related to carbs I'm thinking your body is healing that first. The first 2 weeks I started back to LC my scale weight jumped all over the place but now the weight loss is picking up speed.3
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megdnoorman wrote: »Consider looking at your fiber and considering when your last BM was...
I do have digestive issues and don't respond well to bulk fibre (especially psyllium) so I tend to only get fibre from fruits and vegetables which have been pretty limited lately. I will up my magnesium citrate intake and see if that helps.1 -
... Just give it time. If you are eating at a deficit, you'll lose. If you don't weigh food, you could try doing that for a few days to make sure you are actually eating at a deficit. Eyeballing one ounce of cheese or nuts is not a good approach for me. One ounce is waaaay smaller than I want it to be.
Ha ha! I was eyeballing when I was just doing low carb but I've been measuring more since I started Keto A week ago.0 -
LowCarb4Me2016 wrote: »Since you've had digestion issues in the past related to carbs I'm thinking your body is healing that first. The first 2 weeks I started back to LC my scale weight jumped all over the place but now the weight loss is picking up speed.
Nice! I think I may also have to lay off of the butter. My body is pretty finicky when it come to dairy as well but usually hard cheese and butter are ok in small amounts. Since going Keto, my butter intake has increased significantly. Maybe it's too much.3 -
I know the government recommends staying below 2300 mg of sodium, but looking at the actual research, all cause mortality is the lowest at between 4000 and 6000 mg. Being keto makes having this higher sodium intake even more important.
Here is a link to an article on NEJM website regarding a fairly recent study involving almost 102,000 people:
http://www.nejm.org/doi/full/10.1056/NEJMoa1311889
This is a chart from the study that is quite compelling which shows you are in more danger by having sodium below 3000 mg than by having it over 6000.
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4031isaiah wrote: »LowCarb4Me2016 wrote: »Since you've had digestion issues in the past related to carbs I'm thinking your body is healing that first. The first 2 weeks I started back to LC my scale weight jumped all over the place but now the weight loss is picking up speed.
Nice! I think I may also have to lay off of the butter. My body is pretty finicky when it come to dairy as well but usually hard cheese and butter are ok in small amounts. Since going Keto, my butter intake has increased significantly. Maybe it's too much.
Increasing fats can sometimes cause stomach issues at first. I know it did for me. I found it easier to slowly lower the carbs as I also slowly increased the fat. Less issues with flu, also.
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have you also started working out or increased your activity at all?1
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the scale is not the only metric for fat loss, take measurements and photos and body fat % if possible - a bigger picture can help when the scale is being a giant pita1
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auntstephie321 wrote: »have you also started working out or increased your activity at all?
No. I have tried many times to change my eating habits and start working out at the same time and often get to two too intertwined so that if I mess up on my eating I think, why bother working out? And vice versa. This time, I don't want my weight loss to be determined by my exercise. I want to get it together in the kitchen first and lose a few pounds that way and then introduce working out for toning and muscle building.
Once I know I've got my head in the food game, then I'll turn my attention toward exercise. First things first.
I want this to be a long term life change.1 -
Dragonwolf wrote: »
Thanks! I needed that. It has literally been almost 10 since I've been on the struggle with weight roller coaster and I am SO ready to get off.0 -
@4031isaiah, I've lost just over a stone, and I don't do any extra exercise at all. I'm moderately active (I work in Retail) but other than the 'exercise' I take at work, I have no other fitness regimen to speak of.
My H has a very sedentary job. He's lost 22lbs and has kicked his diabetic medication completely....3 -
4031isaiah wrote: »auntstephie321 wrote: »have you also started working out or increased your activity at all?
No. I have tried many times to change my eating habits and start working out at the same time and often get to two too intertwined so that if I mess up on my eating I think, why bother working out? And vice versa. This time, I don't want my weight loss to be determined by my exercise. I want to get it together in the kitchen first and lose a few pounds that way and then introduce working out for toning and muscle building.
Once I know I've got my head in the food game, then I'll turn my attention toward exercise. First things first.
I want this to be a long term life change.
It was asked because starting a new exercise regime causes water retention and scale weight gain. Just a possible answer to your question.2 -
tcunbeliever wrote: »the scale is not the only metric for fat loss, take measurements and photos and body fat % if possible - a bigger picture can help when the scale is being a giant pita
The tape measure can be some encouragement when the scales are being difficult. I measured today and I have lost a half inch on my neck and another inch on my waist. I had to get a link taken out of my watchband last week. I knew my clothes were looser, but hard numbers (and progress elsewhere) give you something to gladden the heart when the scales won't.
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4031isaiah wrote: »auntstephie321 wrote: »have you also started working out or increased your activity at all?
No. I have tried many times to change my eating habits and start working out at the same time and often get to two too intertwined so that if I mess up on my eating I think, why bother working out? And vice versa. This time, I don't want my weight loss to be determined by my exercise. I want to get it together in the kitchen first and lose a few pounds that way and then introduce working out for toning and muscle building.
Once I know I've got my head in the food game, then I'll turn my attention toward exercise. First things first.
I want this to be a long term life change.
It was asked because starting a new exercise regime causes water retention and scale weight gain. Just a possible answer to your question.
Thanks! I understood why it was asked. I was just giving a detailed answer as to why I've chosen not to exercise this time around.0 -
tcunbeliever wrote: »the scale is not the only metric for fat loss, take measurements and photos and body fat % if possible - a bigger picture can help when the scale is being a giant pita
The tape measure can be some encouragement when the scales are being difficult. I measured today and I have lost a half inch on my neck and another inch on my waist. I had to get a link taken out of my watchband last week. I knew my clothes were looser, but hard numbers (and progress elsewhere) give you something to gladden the heart when the scales won't.
Good point. I didn't take measurements when I started. Maybe I'll do it now so I can have a benchmark.0 -
I would consume more protein than fat.
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4031isaiah wrote: »4031isaiah wrote: »auntstephie321 wrote: »have you also started working out or increased your activity at all?
No. I have tried many times to change my eating habits and start working out at the same time and often get to two too intertwined so that if I mess up on my eating I think, why bother working out? And vice versa. This time, I don't want my weight loss to be determined by my exercise. I want to get it together in the kitchen first and lose a few pounds that way and then introduce working out for toning and muscle building.
Once I know I've got my head in the food game, then I'll turn my attention toward exercise. First things first.
I want this to be a long term life change.
It was asked because starting a new exercise regime causes water retention and scale weight gain. Just a possible answer to your question.
Thanks! I understood why it was asked. I was just giving a detailed answer as to why I've chosen not to exercise this time around.
Yeah I thought maybe if you had that you might be retaining water, which you may be anyway and that's why the scale is acting funny.
I totally understand wanting to get the food thing down before getting overwhelmed with the rest of it. I did the same but got to a point I couldn't lose any more without adding exercise so I started with walking daily and have progressed from there. Don't stress too much about the number on the scale right now, it's gonna be all over the place and your body likely has a lot of healing to do so let it work through that. If you are doing everything on plan and accurately logging you will lose fat even if the number on the scale isn't reflecting that.
Definitely take pictures, measurements to if you like. I suck at taking measurements actually do photos have been most helpful for me to see the changes.0 -
derby_groupie wrote: »I would consume more protein than fat.
Interesting. I've always heard the opposite. Do you mind if I ask what the rationale is for upping protein? By how much?
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4031isaiah wrote: »derby_groupie wrote: »I would consume more protein than fat.
Interesting. I've always heard the opposite. Do you mind if I ask what the rationale is for upping protein? By how much?
Yes I'm curious too. I recently finished a high protein low fat plan keeping my carbs in the 80g range. It was incredibly difficult and messed up my blood work showing elevated kidney function which I have to go for follow up on, not really thrilled with that. With higher fat all my blood work was perfect and it was much easier to do.0 -
I think the idea is to preserve lean body mass.
One of Chris Masterjohn's recent "lite" videos on YouTube (see recent thread) recommends that folks on LC diets consume a surprising quantity of protein in weight-loss mode...1 -
Fat grams are higher in caloric value than protein is so if fat loss is the goal then you should consume less fat than protein- and yeah, to help maintain lean muscle mass.
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derby_groupie wrote: »Fat grams are higher in caloric value than protein is so if fat loss is the goal then you should consume less fat than protein- and yeah, to help maintain lean muscle mass.
If you're in a caloric deficit you will have fat loss regardless of where the calories come from. If you're keeping carbs and fat low you need to consume a large amount of protein which for some would spike their blood sugar just as carbs would.
What macros do you suggest, how much more protein than fat?1 -
Protein will cause your BG (and insulin) to rise, but generally, protein won't spike it as high or as quickly as sugar.
Here's an interesting BG/protein chart from Marty Kendall:
https://optimisingnutrition.com/2015/06/15/the-blood-glucose-glucagon-and-insulin-response-to-protein/
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No. I have tried many times to change my eating habits and start working out at the same time and often get to two too intertwined so that if I mess up on my eating I think, why bother working out? And vice versa. This time, I don't want my weight loss to be determined by my exercise. I want to get it together in the kitchen first and lose a few pounds that way and then introduce working out for toning and muscle building.
Once I know I've got my head in the food game, then I'll turn my attention toward exercise. First things first.
I want this to be a long term life change.
This is my first time where I have worked my diet and exercise at the same time. I had lost weight, joined the gym, slowly reverted back to old habits but kept working out, weight started creeping on, went back to LCHF/Keto, I'm losing again and that is where I am now. My weight loss seems to be moving at the same rate even though I am burning additional calories, with the exercise, so that's a bit frustrating. But the inches seem to be coming off faster, which is possibly due to the workouts.
Like you I need to "exercise" my patience and not rely on that lying liar pants scale!!
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