Keto or not
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rhonda7694 wrote: »rhonda7694 wrote: »rhonda7694 wrote: »I don’t know what i want or should do. Ugh
Here's the thing- when it comes to weight loss, *what* you eat is only a factor in that you want to be as comfortable as possible during the process. For most people, choosing foods they enjoy within their calorie allowance can get them there. No need to cut out entire food groups or otherwise impose unpleasant restrictions on your diet (especially if those restrictions are likely to aggravate migraines or otherwise make you feel unwell). What any weight loss plan is going to require is ongoing consistency & commitment to a calorie deficit. This is generally easier if you have chosen a reasonable weekly weight loss goal (2 lbs/week is really only for people who are very overweight) and a balanced diet that includes foods you enjoy. Just focus on accuracy in logging and be very patient, especially if you don't have a lot to lose.
I did the whole record everything and decrease calorie intake. Didn’t lose a thing.
Don't take this the wrong way, but if you didn't lose anything, you weren't eating below your maintenance calories. If you consume fewer calories than you are burn, you will lose weight. Inevitably, people who think calorie counting doesn't work are either not accurately logging what they eat (estimating, using measuring cups instead of weighing with a food scale, using incorrect or homemade database entries, etc) or they are overestimating their activity level or exercise. Some don't stick with it long enough and their progress on the scale is masked by day-to-day (or in the case of women, monthly) water weight fluctuations. Again, none of this means you can't do keto, but as has been mentioned, it's just another way of eating- the calorie deficit is what creates the weight loss.
I did in fact record every little thing i put in my mouth for over a month and didn’t lose a pound. Lost ounces then gained ounces. Then i gave up for the last 2 weeks. Haven’t gotten on the scale since.
Then either your calorie goal was wrong or your logging was wrong or you had a mysterious water weight gain.
An open diary really helps if you want people to help spot what went wrong for you.
Weight loss isn't easy but it really can be very simple.7 -
rhonda7694 wrote: »rhonda7694 wrote: »rhonda7694 wrote: »I don’t know what i want or should do. Ugh
Here's the thing- when it comes to weight loss, *what* you eat is only a factor in that you want to be as comfortable as possible during the process. For most people, choosing foods they enjoy within their calorie allowance can get them there. No need to cut out entire food groups or otherwise impose unpleasant restrictions on your diet (especially if those restrictions are likely to aggravate migraines or otherwise make you feel unwell). What any weight loss plan is going to require is ongoing consistency & commitment to a calorie deficit. This is generally easier if you have chosen a reasonable weekly weight loss goal (2 lbs/week is really only for people who are very overweight) and a balanced diet that includes foods you enjoy. Just focus on accuracy in logging and be very patient, especially if you don't have a lot to lose.
I did the whole record everything and decrease calorie intake. Didn’t lose a thing.
Don't take this the wrong way, but if you didn't lose anything, you weren't eating below your maintenance calories. If you consume fewer calories than you are burn, you will lose weight. Inevitably, people who think calorie counting doesn't work are either not accurately logging what they eat (estimating, using measuring cups instead of weighing with a food scale, using incorrect or homemade database entries, etc) or they are overestimating their activity level or exercise. Some don't stick with it long enough and their progress on the scale is masked by day-to-day (or in the case of women, monthly) water weight fluctuations. Again, none of this means you can't do keto, but as has been mentioned, it's just another way of eating- the calorie deficit is what creates the weight loss.
I did in fact record every little thing i put in my mouth for over a month and didn’t lose a pound. Lost ounces then gained ounces. Then i gave up for the last 2 weeks. Haven’t gotten on the scale since.
The question is, how many calories did you consume, what were your stats, how consistent was your logging, where you having binges etc... Because if your eat keto and follow the same calories, you wont lose weight outside of glycogen/water depletion.
The bigger question is, do you feel eliminating carbs as a sustainable diet? Do you need a lot of volume? What are your workouts consisting of? And what are your stats?5 -
Read the "Helpful Posts" Announcements in this forum.
Log accurately.
You're on a calorie counting app website. Do it.
You don't need a fad diet. Just eat less than you burn.
Keto isn't going to magically make you eat less calories.5 -
rhonda7694 wrote: »rhonda7694 wrote: »I don’t know what i want or should do. Ugh
Here's the thing- when it comes to weight loss, *what* you eat is only a factor in that you want to be as comfortable as possible during the process. For most people, choosing foods they enjoy within their calorie allowance can get them there. No need to cut out entire food groups or otherwise impose unpleasant restrictions on your diet (especially if those restrictions are likely to aggravate migraines or otherwise make you feel unwell). What any weight loss plan is going to require is ongoing consistency & commitment to a calorie deficit. This is generally easier if you have chosen a reasonable weekly weight loss goal (2 lbs/week is really only for people who are very overweight) and a balanced diet that includes foods you enjoy. Just focus on accuracy in logging and be very patient, especially if you don't have a lot to lose.
I did the whole record everything and decrease calorie intake. Didn’t lose a thing.
Don't take this the wrong way, but if you didn't lose anything, you weren't eating below your maintenance calories. If you consume fewer calories than you are burn, you will lose weight. Inevitably, people who think calorie counting doesn't work are either not accurately logging what they eat (estimating, using measuring cups instead of weighing with a food scale, using incorrect or homemade database entries, etc) or they are overestimating their activity level or exercise. Some don't stick with it long enough and their progress on the scale is masked by day-to-day (or in the case of women, monthly) water weight fluctuations. Again, none of this means you can't do keto, but as has been mentioned, it's just another way of eating- the calorie deficit is what creates the weight loss.
I'd add one other possible pitfall: A few percent of people require fewer calories than MFP or other calculators estimate. It's sad but true. Those people are few, but they're more likely to post here saying they can't lose.
Standard deviation for RMR is around 5-8% of the mean. So, about 32% of people can be either above or below the RMR mean by 5-8%, and about 4% of people either above or below by 10-16%. On top of that, other NEAT components - fidgetiness vs. placidity, for example - could add another level of variation (up to low hundreds of calories), even within the same explicit activity descriptor category (sedentary, active, etc.).
I'm not saying that is what's happening in OP's or any other specific case. I'm simply saying it's on the menu of possibilities.
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rhonda7694 wrote: »
Thanks for the read. Now if i can just get past the initial migraine
There is at least one keto'er in the Low Carber Daily MFP group who is keto to manage migraines. It helped mine too. The steadier blood glucose levels seem to help some people.
The initial migraine is a completely preventable electrolyte imbalance. You need more sodium - about 3000-5000 mg or more of sodium a day. There is 2300 mg of sodium in a teaspoon of salt so you need about 2 tsps. of salt. Drink broth, salt your food, or take a teaspoon of salt with water. It will usually do the trick.
Good luck.4 -
I suffered from chronic migraines and am starting keto today! I have about 70 lbs. to lose.
I have also tried low calorie diets without success (eating 1,200 calories of nutritious foods, feel like crap, more migraines, and not lose weight.. no, thanks!) My Mom, I believe, has a similar metabolic profile.. she said she would try keto, too! It sucks to have a thrifty metabolism, but it’s worth our health to keep trying new avenues!
Thoughts regarding migraines:
- Is your abortive migraine medicine working for you? I was originally on sumatriptan, but it only worked about 70% of the time. I was so anxious about migraines and not being able to control them that it was a downward spiral! My neurologist had me try another abortive medicine that works 100% of the time for me, and I’ve found my anxiety levels and number of migraines have decreased by more than 50%. I don’t think I would feel comfortable making changes - like trying keto - if I didn’t have a good abortive plan in place!
- Perhaps you can speak with your neurologist or primary about a preventative migraine medicine (I take topiramate when I am suffering from days of migraines)? Knowing there is an end in sight can help me get through difficult days.
- I cut carbs on average by 50% the first week, another 50% the second, and am now aiming for <21g of carbs per day. I haven’t experienced any migraines yet, but will see the effects of very low carb.
Best of luck to you!2 -
rhonda7694 wrote: »rhonda7694 wrote: »rhonda7694 wrote: »I don’t know what i want or should do. Ugh
Here's the thing- when it comes to weight loss, *what* you eat is only a factor in that you want to be as comfortable as possible during the process. For most people, choosing foods they enjoy within their calorie allowance can get them there. No need to cut out entire food groups or otherwise impose unpleasant restrictions on your diet (especially if those restrictions are likely to aggravate migraines or otherwise make you feel unwell). What any weight loss plan is going to require is ongoing consistency & commitment to a calorie deficit. This is generally easier if you have chosen a reasonable weekly weight loss goal (2 lbs/week is really only for people who are very overweight) and a balanced diet that includes foods you enjoy. Just focus on accuracy in logging and be very patient, especially if you don't have a lot to lose.
I did the whole record everything and decrease calorie intake. Didn’t lose a thing.
Don't take this the wrong way, but if you didn't lose anything, you weren't eating below your maintenance calories. If you consume fewer calories than you are burn, you will lose weight. Inevitably, people who think calorie counting doesn't work are either not accurately logging what they eat (estimating, using measuring cups instead of weighing with a food scale, using incorrect or homemade database entries, etc) or they are overestimating their activity level or exercise. Some don't stick with it long enough and their progress on the scale is masked by day-to-day (or in the case of women, monthly) water weight fluctuations. Again, none of this means you can't do keto, but as has been mentioned, it's just another way of eating- the calorie deficit is what creates the weight loss.
I did in fact record every little thing i put in my mouth for over a month and didn’t lose a pound. Lost ounces then gained ounces. Then i gave up for the last 2 weeks. Haven’t gotten on the scale since.
Then either your calorie goal was wrong or your logging was wrong or you had a mysterious water weight gain.
An open diary really helps if you want people to help spot what went wrong for you.
Weight loss isn't easy but it really can be very simple.
So you really only tried for 2 weeks? Weight fluctuations are normal especially for women as your cycle can effect how much water you retain. Keto is not magic it is just a different strategy to get into a caloric deficit.
http://www.bodyforwife.com/the-caloric-deficit-cheat-sheet/6 -
rhonda7694 wrote: »rhonda7694 wrote: »rhonda7694 wrote: »I don’t know what i want or should do. Ugh
Here's the thing- when it comes to weight loss, *what* you eat is only a factor in that you want to be as comfortable as possible during the process. For most people, choosing foods they enjoy within their calorie allowance can get them there. No need to cut out entire food groups or otherwise impose unpleasant restrictions on your diet (especially if those restrictions are likely to aggravate migraines or otherwise make you feel unwell). What any weight loss plan is going to require is ongoing consistency & commitment to a calorie deficit. This is generally easier if you have chosen a reasonable weekly weight loss goal (2 lbs/week is really only for people who are very overweight) and a balanced diet that includes foods you enjoy. Just focus on accuracy in logging and be very patient, especially if you don't have a lot to lose.
I did the whole record everything and decrease calorie intake. Didn’t lose a thing.
Don't take this the wrong way, but if you didn't lose anything, you weren't eating below your maintenance calories. If you consume fewer calories than you are burn, you will lose weight. Inevitably, people who think calorie counting doesn't work are either not accurately logging what they eat (estimating, using measuring cups instead of weighing with a food scale, using incorrect or homemade database entries, etc) or they are overestimating their activity level or exercise. Some don't stick with it long enough and their progress on the scale is masked by day-to-day (or in the case of women, monthly) water weight fluctuations. Again, none of this means you can't do keto, but as has been mentioned, it's just another way of eating- the calorie deficit is what creates the weight loss.
I did in fact record every little thing i put in my mouth for over a month and didn’t lose a pound. Lost ounces then gained ounces. Then i gave up for the last 2 weeks. Haven’t gotten on the scale since.
I can't tell if you did this for a month or two weeks. Many women retain water when they ovulate as well as premenstrually - your cycle may have had water weight show up on the scale and mask fat loss.
Also, it's common to retain water when you start a new exercise program. My scale went up 7 pounds when I started lifting weights. I'm sure glad I didn't give up, as it came back off in a few weeks.
I pay more attention to how I feel than the number on the scale - when I exercise regularly and don't overeat I feel great. Weight loss is a happy bonus.2 -
1200 calories must have been too low for you, it is for most women - have you ever tried to lose weight by just eating less, but not that little? If you eat, say, 1600 calories and do keto, and stick to that, you lose weight, but you lose weight because you are sticking to a calorie deficit, not because you are doing keto.I suffered from chronic migraines and am starting keto today! I have about 70 lbs. to lose.
I have also tried low calorie diets without success (eating 1,200 calories of nutritious foods, feel like crap, more migraines, and not lose weight.. no, thanks!) My Mom, I believe, has a similar metabolic profile.. she said she would try keto, too! It sucks to have a thrifty metabolism, but it’s worth our health to keep trying new avenues!
We all gain weight when we eat too much, and eating is pleasureable for most people, so what "sucks", is that food is cheap and everywhere in our society today. The only lasting solution is to find healthy ways to handle that abundance.5 -
I suffered from chronic migraines and am starting keto today! I have about 70 lbs. to lose.
I have also tried low calorie diets without success (eating 1,200 calories of nutritious foods, feel like crap, more migraines, and not lose weight.. no, thanks!) My Mom, I believe, has a similar metabolic profile.. she said she would try keto, too! It sucks to have a thrifty metabolism, but it’s worth our health to keep trying new avenues!
Thoughts regarding migraines:
- Is your abortive migraine medicine working for you? I was originally on sumatriptan, but it only worked about 70% of the time. I was so anxious about migraines and not being able to control them that it was a downward spiral! My neurologist had me try another abortive medicine that works 100% of the time for me, and I’ve found my anxiety levels and number of migraines have decreased by more than 50%. I don’t think I would feel comfortable making changes - like trying keto - if I didn’t have a good abortive plan in place!
- Perhaps you can speak with your neurologist or primary about a preventative migraine medicine (I take topiramate when I am suffering from days of migraines)? Knowing there is an end in sight can help me get through difficult days.
- I cut carbs on average by 50% the first week, another 50% the second, and am now aiming for <21g of carbs per day. I haven’t experienced any migraines yet, but will see the effects of very low carb.
Best of luck to you!
@voicicoco Good luck. Just don't forget the salt. Trust me. I did not believe I needed a lot of sodium when I first went LCHF. After a week of headaches I finally added more salt when the leg cramps started. Salt, salt, salt.
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i have been eating ketogenic for >7 years ketogenic and low carb are two different ways of eating. ketogenic is a high fat, mod protein, low carb. you need to get approx 65% (or higher) of your daily caloric intake in the form of fat to eat ketogenic. keep your salt intake up and that will really help you get past the keto flu which only last a week or so, depending upon your glucose stores. your migraines are likely not resulting in carb cutting...its likely electrolytes...esp since you will be flushing out a lot of water the first week or two...makes it even more imbalanced. you do not need to cut/count calories...but you do have to be mindful of them and you do need to calculate the fat intake per calories consumed to ensure you are getting the fat % required. this is very success woe long term. i am proof.9
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i have been eating ketogenic for >7 years ketogenic and low carb are two different ways of eating. ketogenic is a high fat, mod protein, low carb. you need to get approx 65% (or higher) of your daily caloric intake in the form of fat to eat ketogenic. keep your salt intake up and that will really help you get past the keto flu which only last a week or so, depending upon your glucose stores. your migraines are likely not resulting in carb cutting...its likely electrolytes...esp since you will be flushing out a lot of water the first week or two...makes it even more imbalanced. you do not need to cut/count calories...but you do have to be mindful of them and you do need to calculate the fat intake per calories consumed to ensure you are getting the fat % required. this is very success woe long term. i am proof.
you do need to cut calories in order to lose weight. you may not have to count them but you still have to eat less than you burn to lose weight no matter if you do keto or not. if you are losing on keto then you are in a deficit plain and simple. if you dont think thats true eat 5000 calories on keto and do that for awhile and see what happens.8 -
rhonda7694 wrote: »rhonda7694 wrote: »moosmum1972 wrote: »Depends if you have enough sick days to cover the increase in migraines or not.
True. But i also need to do something
What makes you believe ketosis is that "something" compared to creating a caloric deficit while ingesting carbs?Losing weight with ketosis still requires a caloric deficit, and if that deficit is the same as one on a diet that does include carbs, fat loss will be same. What advantages do you think ketosis will offer you that outweigh the detriments of increased migraines?
I tried the caloric decrease and didn’t lose a pound.
Even with keto you need a calorie deficit to lose weight. Many people have a hard time with the “number crunching” when they start (I did!) and aren’t as accurate with their calories in and calories out as they want and need to be and sometimes think a calorie deficit doesn’t work when in reality they didn’t actually have a calorie deficit.5 -
Reasons not to do keto:
-Because everyone else is doing it
-Better for losing weight (It has been proven that in the long run, it's not superior to any diet when it comes to fat loss)
Reasons to do keto:
-You're undisciplined when you eat carbs and not eating them at all is the only way for you to stick with a caloric deficit.
-You just enjoy a high fat diet and getting rid of carbs is not an issue for you
-You have health issues in which a doctor tells you not to eat carbs.
If you're losing weight, I always say that stick with a diet that will make your fat loss journey less miserable. If keto doesn't make you miserable and it's actually enjoyable for you, then do keto. If you're miserable, then your in luck, keto is not a requirement for weight loss, being in a caloric deficit is for 99% of the population.
Thanks for breaking down the pros and cons.
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rhonda7694 wrote: »rhonda7694 wrote: »moosmum1972 wrote: »Depends if you have enough sick days to cover the increase in migraines or not.
True. But i also need to do something
What makes you believe ketosis is that "something" compared to creating a caloric deficit while ingesting carbs?Losing weight with ketosis still requires a caloric deficit, and if that deficit is the same as one on a diet that does include carbs, fat loss will be same. What advantages do you think ketosis will offer you that outweigh the detriments of increased migraines?
I tried the caloric decrease and didn’t lose a pound.
You can’t lose weight on keto without a calorie deficit.
If a “calorie decrease” doesn’t work, keto won’t work.
When I realized that, I asked myself “why am I making dieting twice as complicated- eating at a deficit AND cutting out so much food, when I can eat anything I want (my favorite foods I’ll certainly eat for life) and lose weight eating under my TDEE?”
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rhonda7694 wrote: »rhonda7694 wrote: »moosmum1972 wrote: »Depends if you have enough sick days to cover the increase in migraines or not.
True. But i also need to do something
What makes you believe ketosis is that "something" compared to creating a caloric deficit while ingesting carbs?Losing weight with ketosis still requires a caloric deficit, and if that deficit is the same as one on a diet that does include carbs, fat loss will be same. What advantages do you think ketosis will offer you that outweigh the detriments of increased migraines?
I tried the caloric decrease and didn’t lose a pound.
You can’t lose weight on keto without a calorie deficit.
If a “calorie decrease” doesn’t work, keto won’t work.
When I realized that, I asked myself “why am I making dieting twice as complicated- eating at a deficit AND cutting out so much food, when I can eat anything I want (my favorite foods I’ll certainly eat for life) and lose weight eating under my TDEE?”
well the only way you will see a loss in keto where you may not in a regular diet is water loss. but thats about it. it still comes down to a deficit .so where a person who does keto loses say 5 lbs the first week may think oh this is working doesnt realize its mainly water and glycogen stores being depleted.0 -
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