Keto didn't work

paree0808

Hi i saw most of the post getting results in keto diet but I have not lose even gram, in 10 days, other says 6lb down in a week

Runaroundafieldx2

You lose weight one way and that is by eating less calories than you burn

nutmegoreo

Have you been tracking calories? Some people find that they feel full faster on keto, and can naturally reduce their calories without counting them, but others don't. If you aren't losing weight with keto, you will need to count calories as well. If you are keeping a calorie deficit, you don't need to eat keto. Does the keto diet suit you? Do you like the foods on the diet?

CoffeenSquats

I agree with the above posters. You still need to be responsible with your calorie intake; smaller portions, etc. and exercise is a big factor, too. It is essential that you are working out. Best of luck to you!

mbaker566

sadly, keto is not a magic bullet. wish it was.
a calorie deficit is the only way.
which means you need to track your calorie intake preferably with a food scale($12) to weigh the food. when you eat a deficit, no matter how you do it, you will lose weight

kimny72

In addition to all of the above, the large losses from keto in the first week or two are water weight. It's possible, if you already ate a reasonably low carb diet or for some other reason, that you simply didn't have excess water to shed.

10 days is not enough time to determine whether a plan is working or not. Your body doesn't lose weight on a schedule, or in direct proportion to the work you do. If keto seems like a good way for you to eat and control your appetite, keep going but make sure you are hitting your calorie goal. If keto doesn't seem like a good way for you personally to eat, any way of eating that helps you hit your calorie goal will work over time.

quiksylver296

You know the trick that worked for me?!?

A food scale, and honest logging.

maureenkhilde

I agree with all of the above. And have you put your stats into MFP based on height, age, weight, and what you would like to lose per week? I am doing Low Carb, but still have a calorie total number. To start with everyone needs to know what is realistic for them calorie wise.

We lose weight when we burn more calories than the body is taking in. Exercise is for fitness, it does not make you lose weight by itself.

Compared to posters like quiksylver296 I am still a newbie. But what I saw over and over. Is log everything you eat, weigh everything you eat. And it sure does work.

SomeMorr

I did keto for a month and found that the high fat/calorie foods were not helping my loss at all even with almost zero net carbs. I changed it up and instead of doing high fat, I went just to general low carb (less than 20-30 net a day), moderate protein, moderate fat. This has been sooo much easier than trying to get enough fat macros in, since I did not like the idea of eating a spoon full of coconut oil just to get there. Even if you are eating healthy fats, they are very calorie dense and can derail your expectations.

CharlieBeansmomTracey

SomeMorr wrote: »

I did keto for a month and found that the high fat/calorie foods were not helping my loss at all even with almost zero net carbs. I changed it up and instead of doing high fat, I went just to general low carb (less than 20-30 net a day), moderate protein, moderate fat. This has been sooo much easier than trying to get enough fat macros in, since I did not like the idea of eating a spoon full of coconut oil just to get there. Even if you are eating healthy fats, they are very calorie dense and can derail your expectations.

if you werent losing then there was no deficit.

hulahoopmama

Make sure you're getting enough vitamins and nutrients with a multivitamin and maybe a sugar-free protein shake instead of lunch. Also maybe fasting will work for you. It helps strengthen your mind over eating. https://www.youtube.com/watch?v=APZCfmgzoS0 I have learned to not trust my hunger queues. They go off after I've eaten huge meals that I need to eat more. so honestly I've had to straight up ignore them, drink water, take vitamins, and in an hour it goes away. If you ate all heavy whipping cream and tri tip that would be keto "technically" but that's not enough. You need to track your meals and caloric intake. Stay under 25 carbs unless working out then you can carb load before workouts (like 10 carb snack).

CharlieBeansmomTracey

hulahoopmama wrote: »

Make sure you're getting enough vitamins and nutrients with a multivitamin and maybe a sugar-free protein shake instead of lunch. Also maybe fasting will work for you. It helps strengthen your mind over eating. https://www.youtube.com/watch?v=APZCfmgzoS0 I have learned to not trust my hunger queues. They go off after I've eaten huge meals that I need to eat more. so honestly I've had to straight up ignore them, drink water, take vitamins, and in an hour it goes away. If you ate all heavy whipping cream and tri tip that would be keto "technically" but that's not enough. You need to track your meals and caloric intake. Stay under 25 carbs unless working out then you can carb load before workouts (like 10 carb snack).

fasting doesnt work for everyone. if someone has insulin issues it may help with hunger but thats not the case for everyone. that video above is also full of a lot of outdated myths.its also very easy to overeat while fasting as well. Ive done it as so have many others here.

bpotts44

I find it easy to eat an incredible amount of calories and feel like crap while I was on keto. Didn't work for me either. I find it much easier to do a small caloric deficit over time making small tweeks versus making drastic changes to my diet like cutting out a macronutrient.

tramaine_21

Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.

Chef_Barbell

tramaine_21 wrote: »

Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.

Say what? :noway:

quiltingjaine

I've lost well on keto. I was told that if you are following keto, meeting your macros, and not losing, your body is healing on the inside. I took 4 months to get through the 140's which is incredibly slow but I stuck with it and started losing again. I'm now hovering between 129 and 131 - my original goal was to get back to my 2008 WW goal of 137, now I'm thinking about heading for my 1985 WW goal of 126. I feel great and started going back to the gym a couple of days a week ago. I don't count calories because CICO is not a great system. Where your calories come from makes a huge difference.On keto you don't HAVE TO eat a ton of fat. The fat is used to feel satisfied. In the beginning I used fat bombs in the evenings when I felt I needed something. My cholesterol and triglycerides had all improved in the first 6 months. I just got an order for new lab work. NOt a medical professional this is JMHO

kimny72

tramaine_21 wrote: »

Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.

This confuses me. Most people I know who like keto do so because they lost weight faster to start out. And plenty of people do keto but not IF, or do IF and not keto.

And this is probably semantics, but losing weight is often the key to getting healthy. You don't have to "get healthy" first. I'm not even going to get into keto "healing the body". But if someone is doing keto and not losing weight, it's because they're still eating too much.

CharlieBeansmomTracey

quiltingjaine wrote: »

I've lost well on keto. I was told that if you are following keto, meeting your macros, and not losing, your body is healing on the inside. I took 4 months to get through the 140's which is incredibly slow but I stuck with it and started losing again. I'm now hovering between 129 and 131 - my original goal was to get back to my 2008 WW goal of 137, now I'm thinking about heading for my 1985 WW goal of 126. I feel great and started going back to the gym a couple of days a week ago. I don't count calories because CICO is not a great system. Where your calories come from makes a huge difference.On keto you don't HAVE TO eat a ton of fat. The fat is used to feel satisfied. In the beginning I used fat bombs in the evenings when I felt I needed something. My cholesterol and triglycerides had all improved in the first 6 months. I just got an order for new lab work. NOt a medical professional this is JMHO

your body isnt healing on the inside from keto. keto almost killed me,sure I have a health issue but it made all my health issues 100x worse,to the point I spent most of my time in bed and almost went to the ER because I thought I was literally dying. so it healing you is BULL. it even made my cholesterol worse but thats one of my health issues (genetic high cholesterol called familial hypercholesterolemia). CICO is an energy balance not a diet. CICO has to be followed no matter if doing keto or not. keto doesnt defy the laws of CICO.

quiksylver296

I don't think OP is coming back to read...

CharlieBeansmomTracey

tramaine_21 wrote: »

Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.

keto and IF dont go hand in hand/. I have done IF the last 3+ decades and did keto for 2 months. until my health started failing due to it.even if someone is fasting or doing keto or both. if they are eating too much they wont lose

Larkspur94

Are you keeping track of macros? Keto may be a high fat diet, but too much fat can actually prevent your body from using the fat stores. Starting out you want to keep it high, say at 90g a day. But later on you can focus more on meeting the protein goal (this depends on the person, how much weights they are doing, how much lean mass). But of course don't go low fat, or you will get hungry. Staying at a calorie deficit is important for any weight loss diet. Keto helps keep you full and stops craving for sugar. But it also has many health benefits that other diets don't have. Keto is a lifestyle. To loose weight requires the deficit in calories.
You can also include intermediate fasting. Besides calorie deficit, insulin control is also important. I do this with keto. Though I got myself used to the diet first, for a few weeks. I've lost 20lb since end of September. I currently lose a pound a week at a 500 cal deficit, never hungry. Get peckish at meal time (Which is likely just because my body is used to eating at that time), but don't remember what full hunger/ being absolutely ravenous feels like any more.
With insulin control, there are those diets that follow eating 5 or more small meals and snacking throughout the day. These aren't actually very good for fat loss. It keeps the insulin high, meaning your body doesn't get the chance to access fat reserves. So when at a deficit, instead of burning fat for fuel, it has to lower your metabolism and as a last resort, take from muscle. There are studies showing this you can look up.
Less time eating means more fat burning. Keto makes this easier as it's the ketones that make the fat into usable energy. But again, you want the insulin down to give them access to the fat.

So check your macros. Make sure you are at a deficit. (about 500 under you TDEE). Eat meals in a set amount of time without snacking in-between the meals and you will see results.

qweck3

I've had major success with a Protein focused Keto plan to eliminate blood sugar issues and am off of all pills and dropped a lot of weight with it. The first few days is nothing but water weight for some folks and should be ignored regardless because that can come and go. Personally, I never had the water weight drop but stuck to it and am glad I did.

Please understand that keto is not a magic pill. Calories are still calories and those will really dictate your overall success. A medium french fry from Mcdonalds is roughly 380 calories and is next to no food. At the same time a healthier salad for the same 380 calories is a huge bowl of food. To me it's about decisions.

Keto will likely help you feel fuller faster and should help reduce the calories over time which will help with weight loss. Snowball effect..

I'd suggest joining the keto group here on MFP as they can help to zone in on questions you have long term.

CharlieBeansmomTracey

Larkspur94 wrote: »

Are you keeping track of macros? Keto may be a high fat diet, but too much fat can actually prevent your body from using the fat stores. Starting out you want to keep it high, say at 90g a day. But later on you can focus more on meeting the protein goal (this depends on the person, how much weights they are doing, how much lean mass). But of course don't go low fat, or you will get hungry. Staying at a calorie deficit is important for any weight loss diet. Keto helps keep you full and stops craving for sugar. But it also has many health benefits that other diets don't have. Keto is a lifestyle. To loose weight requires the deficit in calories.
You can also include intermediate fasting. Besides calorie deficit, insulin control is also important. I do this with keto. Though I got myself used to the diet first, for a few weeks. I've lost 20lb since end of September. I currently lose a pound a week at a 500 cal deficit, never hungry. Get peckish at meal time (Which is likely just because my body is used to eating at that time), but don't remember what full hunger/ being absolutely ravenous feels like any more.
With insulin control, there are those diets that follow eating 5 or more small meals and snacking throughout the day. These aren't actually very good for fat loss. It keeps the insulin high, meaning your body doesn't get the chance to access fat reserves. So when at a deficit, instead of burning fat for fuel, it has to lower your metabolism and as a last resort, take from muscle. There are studies showing this you can look up.
Less time eating means more fat burning. Keto makes this easier as it's the ketones that make the fat into usable energy. But again, you want the insulin down to give them access to the fat.

So check your macros. Make sure you are at a deficit. (about 500 under you TDEE). Eat meals in a set amount of time without snacking in-between the meals and you will see results.

links to said studies please.

lin_be

What is up with this thread? Be in a calorie deficit and you'll lose weight. Regardless those calories eaten are a carb, a protein, or a fat. Keep it basic.

MikePTY

You need to be tracking your calories, no matter the diet you do. There is no such thing as the "eat all you want and lose weight diet", despite many, including Keto, often being advertised like that.

Eat less calories than your body burns, and you will lose weight. The way you about eating those calories is up to you.

Kimmotion5783

Losing weight is a matter of "calories out" vs "calories in". There must be more calories going out than coming into your body. If you aren't losing weight, you may be eating too many calories.

twatson4936

To lose weight and keep it off you have to change. Change is hard but if you start and stick with it then it gets easier. Counting calories is no fun, but now that I've been doing this for several months it is more habit now. Fad diets that have you eating in a whole different way are not sustainable. Even if it worked and you lost many pounds, if you made no other changes the pounds would come back as soon as you stopped. Add exercise and the pounds will come off. If you lose 1-2 pounds per week and take a break every few weeks, your body will adjust. Losing 6 pounds in one week is too fast. If you really want to boost your weight loss, then try some simple body weight exercise. Push up, squat, jump rope, sittups, planks. Good Luck!

SomeMorr

CharlieBeansmomTracey wrote: »

SomeMorr wrote: »

I did keto for a month and found that the high fat/calorie foods were not helping my loss at all even with almost zero net carbs. I changed it up and instead of doing high fat, I went just to general low carb (less than 20-30 net a day), moderate protein, moderate fat. This has been sooo much easier than trying to get enough fat macros in, since I did not like the idea of eating a spoon full of coconut oil just to get there. Even if you are eating healthy fats, they are very calorie dense and can derail your expectations.

if you werent losing then there was no deficit.

That is exactly what I was saying, that doing Keto - I was not in deficit because of the calorie dense high fat foods. By lowering fat and increasing protein it was much easier to get into deficit.

vollkornbloedchen

squigglylot

In my approximately 6 months of doing Keto, I have had a lot of mistakes to correct. First, I thought that I had to make sure I was hitting the macro percentages/ratios. I found that I needed to focus on grams. It took meal planning and prep to master that. Keto macros are different for everyone, so be sure you've calculated yours. (I use the calculator at Keto Connect)

Suggestion: Keep your net carbs below 20g per day - most, if not all, of those should come from non-starchy, low net carb vegetables (asparagus, broccoli, lettuce/salad). Eat to your protein grams. You don't have to hit your fat grams goal - that's a ceiling that you shouldn't exceed. Also, watch the "keto treats".

If you've calculated your macros for weight loss, and you hit those daily, you will be at a calorie deficit; and the weight will come off.

Finally, there is no set amount of time for individuals to first get into ketosis; some people might do so in 48 hours; for others, it might be 2 weeks. As someone else mentioned above, it can depend on how damaged or healthy an individual's metabolism, etc is.

I started Keto in early July and have lost nearly 70 lbs since then (My goal is to lose 135 lbs). I've made lots of "mistakes" over that time, but kept reading; kept refining; and, ultimately, I feel better today than I have in years. Yeah, I started out losing 12-14lbs per month. But, last month it was "only" 6, as I'm likely hitting stubborn fat since reaching my lowest weight in nearly 15 years.

Don't let the scale discourage you; just do what you're doing by making posts like you did to keep learning and trying to figure out what works for you.

SchrodingersOtherCat

Keto is just another means to keep in calorific deficit. This has been proved by metabolic ward studies where everything is completely monitored including all calories, sleep & exercise. They show that there is no long term difference between keto & any other calorie deficit system regards weight loss. People do usually have a larger loss in the 1st few weeks but it's water. If it's not working for you then maybe try a different system. Plain calorie counting works fine.