Keto newbie: Weight gain with intermediate fasting

BeautifulHalfMermaid

Has anyone else experienced these gains? Or am I doing it wrong? Or should I continue the remainder of the week like this? I'm trying to keep it simple with meat, veggies, and nuts with plenty of water almost a gallon for now. Thanks in advance

rdix333

Are u monitoring your calorie intake. I've never done keto, so I don't know the rules

BeautifulHalfMermaid

Yes I've weighed and logged all food portions. Intake 1200 sometimes less.

livingleanlivingclean

Neither keto or intermittent fasting are weight loss tools, except that they may make it easier for you to stick to your calorie goal more easily. Calorie goal is what is important for weight loss.

Keto is high fat, moderate protein and low carb. Not sure how you're achieving that unless you're eating really fatty meat and lots of nuts.

How much weight have you "gained" and in how long? When do you weigh yourself?
Do you account for every calorific thing that goes in your mouth - cooking oils, drinks etc? Are you using accurate database entries?

BeautifulHalfMermaid

The scale fluctuates between 2-3 lbs, I try to weigh myself every few days. Im eating Salmon, chicken, asparagus, spring mix, egg whites, almonds, avacado, almond butter, pork rinds, roasted turkey deli meat and cheese for the most part of my meal prep. I take mct oil daily. Oh I did have halo tops icecream earlier this week.

livingleanlivingclean

Do you weigh and log all of those things?
2-3 lbs is within the range of normal fluctuations imo, how long have you been around the sane weight?

BeautifulHalfMermaid

Yes. I'm measuring 4oz portions. I've been stuck at same weight for 2weeks. I was eating 6 meals every 2.5 hours but I cut it down to 3. Maybe that's the cause for the stale. Or not eating back the calories I burn after fasted cardio 3x a week.

livingleanlivingclean

BeautifulHalfMermaid wrote: »

Yes. I'm measuring 4oz portions. I've been stuck at same weight for 2weeks. I was eating 6 meals every 2.5 hours but I cut it down to 3. Maybe that's the cause for the stale. Or not eating back the calories I burn after fasted cardio 3x a week.

You are not staying the same weight due to meal frequency. Meal frequency is irrelevant. If you are not eating exercise calories, you are creating a bigger deficit so would be losing.

You eat 4 oz portions of every food mentioned? I'm guessing not... I'm also guessing you have logging issues and you're eating more than you think. You need to weigh every solid/semi-solid , and measure every liquid. Check all your database entries for accuracy.

Orphia

Don't weigh chicken or nuts in ounces. Grams and a digital scale are your friend. These foods are very calorie-dense.

You need to watch this about calorie-counting

https://www.youtube.com/watch?v=JVjWPclrWVY

then read the Most Helpful Posts

http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads

BeautifulHalfMermaid

I will log more efficient over the next week and see if that is where my error is occurring. Thanks for the tips, I will update this on Monday if the scale budges a little bit lol

jayney777

I noted two things. The protein your eating in keto is harder to digest and can stay with you for longer making a short term weight gain. I have done keto and Atkins a few times once 15 years ago very successfully, and i always go through a short period of weight gain in the beginning. The other thing i noted was the icecream. One tiny amount of sugar is the kiss of death for a no-low carb diet such as keto. If you are eating higher amounts of fat and then have even the smallest amount of sugar it will reduce your ketogenic state and wont burn off the fat. Eliminate all types of sugar.

spacecase76

Are you drinking solé water, or doing something to get more sodium, potassium, and magnesium? This is essential for keto. I'd also suggest going to 2-3 meals per day with your macros split evenly between them. I do high protein/moderate fat keto, and I get leg cramps and Charlie horses if I forget to drink my solé water, but I've noticed the weight drops a little faster when I'm drinking regularly, too.

BeautifulHalfMermaid

@jayney777 I had the impression sugar alcohol in halo top ice cream doesn't spike blood sugar insulin. I went to the groceru store yesterday to get Quest bars as recommended but those have more sugar than the icecream and atkins bars.

BeautifulHalfMermaid

@spacecase76 I use pink Himalayan salt on everything. Im drinking spring water my the jug w/ lemon, some days a gallon other days half a gallon. I have drank bcaa in my water as well. Where do you purchase the solé water?

BeautifulHalfMermaid

@Orphia that link is very helpful thank you!

spacecase76

BeautifulHalfMermaid wrote: »

@spacecase76 I use pink Himalayan salt on everything. Im drinking spring water my the jug w/ lemon, some days a gallon other days half a gallon. I have drank bcaa in my water as well. Where do you purchase the solé water?

I make it myself. This is how I make mine. https://wellnessmama.com/12158/make-sole/

jayney777

@BeautifulHalfMermaid It still has organic cane sugar in it and that is still sugar just not refined and full of toxins. Its hard, but there can be absolutely no natural sugar (even fructose) consumed when eating high fat foods like pork rind, cheese and nuts. Stay with stevia and other artlificial sweetners.

gamerbabe14

Sugar, sugar alcohol, solé whatever water is irrelevant to weight loss. It's calories in vs calories out. The OP is either eating more than she thinks or overestimating the amount of calories being burned. Or *kitten*, both.

BeautifulHalfMermaid

Lost 1.8 lbs since posting this.

BeautifulHalfMermaid

@gamerbabe14 The calculations have me at 1300 intake to shed 1.5lbs a week. Im not over eating but you maybe on to something with the calories out. Im using my fitbit and I am never sure how accurate it is.

BeautifulHalfMermaid

@jayney777 what about the Atkins bars or quest bars? No?

livingleanlivingclean

BeautifulHalfMermaid wrote: »

@jayney777 what about the Atkins bars or quest bars? No?

Do they fit your calories? Do you enjoy them? If so... Eat them. You don't have to do keto to lose weight, so you don't have to avoid those things to lose weight either.

jayney777

BeautifulHalfMermaid i dont know, i havent looked at them for a while but never ate them. I agree with livingcleanlivinglean that if it fits into your calories and you like them, eat them. I cant stick to a low carb no sugar high fat diet anymore. It is too restrictive and i find i have to increase my fat content so much to be full and then bam!, one sneaky bit of sugar or starchy carbs is like letting off a spring and then i find i put on all i lost in the two week - month and more.
Im weird in the way that psychologically, as soon as I cut a food group out ... that is all I crave be it potatoes, bread, dairy whatever. I have tried doing Atkins /Keto (Pruvit) so many times because it worked so well once before (i lost 35kgs in 6 months and kept it off a few years) but just cant do it anymore.
Anyway i am no expert, as i said before, i always felt bloated and heavy for the first week or two of low carb-high fat diet perhaps that is contributing to weight gain. Just trying to help brainstorm why you are experiencing weight gain. Sorry for long post.

BeautifulHalfMermaid

@livingleanlivingclean Yes I like them, they are very satisfying. Im trying keto to reduce my craving for those easy reach carbs. Hopefully once I make it a habit, it won't be keto, nor a diet but conscious healthy choices at the table.

bweath2

Been keto for 2 weeks. Lost 14 lbs.
Your calorie intake is probably too high. Not sure what your weight, lean body mass, or activity level is, but all of those can help you determine what your calorie intake should be.
Best if you weight everything in grams on a digital scale. Guessing portion sizes doesn't work. For keto to work it can take 3 weeks for your body to transition fully. Very important to be totally consistent with carbs and protein intake. If either are too high, you won't enter ketogenis.
Also, to reduce carbs cravings, try 2Tbls apple cider vinegar 3x/day. This worked for me in the past. Mix 8-10oz water, 2Tbl apple cider vinegar("with the mother"), 1Tbl lemon juice, and some stevia. Drink this 3x/day for 2 weeks.
You're welcome to friend me and look at my diary. Although I am a 280 lb man, so my calorie intake will most likely be much higher than yours.

savedbygraceeph289

I also do keto and intermittent fasting and I had a twelve day stall after losing about a pound per day for a month. I tracked all of my food the whole time and wasn't doing anything "wrong." Calories in/out certainly matters, but it's not always everything because I was at a large deficit and losing nothing. There are other factors like hormonal changes (especially for women) that have an influence on weight loss. This article is evidence based: http://www.healthline.com/nutrition/weight-loss-plateau#section8

savedbygraceeph289

BeautifulHalfMermaid wrote: »

@jayney777 I had the impression sugar alcohol in halo top ice cream doesn't spike blood sugar insulin. I went to the groceru store yesterday to get Quest bars as recommended but those have more sugar than the icecream and atkins bars.

I eat Halo Top too. Peanut Butter Cup and Oatmeal Cookie are my favs! Erythritol and stevia are pretty keto safe sweeteners but be aware that not all sugar alcohols are created equal. Maltitol, which is in "sugar free" candies has a glycemic index of ~50 (table sugar is 60). I would stay away from the Atkins bars if possible. http://www.healthline.com/nutrition/are-atkins-low-carb-bars-healthy#section1

http://mobile.dudamobile.com/site/phlaunt1?url=http%3A%2F%2Fwww.phlaunt.com%2Fdiabetes%2F43067236.php&utm_referrer=http%3A%2F%2Fwww.google.com%2F#2947

BeautifulHalfMermaid

@savedbygraceeph289 yes I love the oatmeal cookie and birthday cake. The scale is moving now. I weigh myself in the nude now, every ounce count lol. I will definitely watch out for those hidden sugars and carbs. And stay away from Atkins bars for sure!

ritzvin

BeautifulHalfMermaid wrote: »

Or should I continue the remainder of the week like this?

um, how long have you been doing this? You're not going to lose weight each and every day.