Keto didn't work
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Without knowing exactly what your circumstances and what your approach has been, it's almost impossible to suggest why it may not be working for you. For example, how much weight you have to lose, whether you've tested to see if you're in ketosis, if you're eating at a calorie deficit, whether you have health problems, etc, etc. All these are relevant.
However, as many others have said, the simple advice is track your macros, and make sure you're eating at a moderate calorie deficit. So long as you're doing these things - don't pay too much attention to the scale. (I don't weigh myself more than once per month as the water fluctuations on keto can be significant.)
Finally, if you're unsure of what your macros should be, try Googling for the Ruled.me Keto Calculator.0 -
if you've been doing keto and your not losing weight, your doing it wrong.
Ket is all about extreme diet, ive done it before and if you do it right it gives amazing results. I've noticed however when you do not follow it strictly, it tends to lose a lot of it's effectiveness.
If you can post here what you ate during that time (honestly), and how much people can give advice19 -
ThierryVerhaegen wrote: »if you've been doing keto and your not losing weight, your doing it wrong.
Ket is all about extreme diet, ive done it before and if you do it right it gives amazing results. I've noticed however when you do not follow it strictly, it tends to lose a lot of it's effectiveness.
If you can post here what you ate during that time (honestly), and how much people can give advice
This doesn't make sense, as we know it is possible for people to maintain their weight or even gain weight on a ketogenic diet. Weight loss is created by a calorie deficit and not everyone doing keto is in one.
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ThierryVerhaegen wrote: »if you've been doing keto and your not losing weight, your doing it wrong.
Ket is all about extreme diet, ive done it before and if you do it right it gives amazing results. I've noticed however when you do not follow it strictly, it tends to lose a lot of it's effectiveness.
If you can post here what you ate during that time (honestly), and how much people can give advice
Along with what @janejellyroll said, if a person doesn't "follow it strictly" by going over on their carbs some days, they are likely to experience large water weight swings that can give the impression that it's not working. Actually, if a person is in a calorie deficit, they are still losing fat, but it is being masked by big shifts in water weight. Each gram of carbs holds something like 3g of water, so when you slash your carbs, you lose a lot of extra water, and when you have a sudden spike in carbs, you have a sudden spike in water. This is why many on a low-carb diet are under the impression that carbs make them fat- because the scale responds rather aggressively when they increase their carbs.11 -
snickerscharlie wrote: »allisonhamaker wrote: »Keto worked great for me with ketomist spray that kept my hunger in check. I lost massive amounts in no time flat, about 40 pounds in two months, but as soon as I finished the diet the weight came back on over the next four months. So frustrating. This week I signed up to work with a naturopath who will look at many factors, my gut health, my dna with insulin resistance, etc. to help me find a permanent solution. I don't want to be on a diet for my whole life like my Mom. I want to understand my body better and know what patterns of eating and exercising are right for me to live long and healthy. I wish the same for you.
Had never heard of it, so I looked it up. It's HCG. No bueno.
Please, Allison, reconsider going to that naturopath. I see a lot more scams in your future if you go this route. Like unnecessary, bogus and expensive 'lab tests' with 'results' that will 'prove' you have all sorts of imaginary and non-medical 'gut health' issues/allergies for which only the naturopath knows sells the cure.
Please run. Fast and far away.
FIFY
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ThierryVerhaegen wrote: »if you've been doing keto and your not losing weight, your doing it wrong.
Ket is all about extreme diet, ive done it before and if you do it right it gives amazing results. I've noticed however when you do not follow it strictly, it tends to lose a lot of it's effectiveness.
If you can post here what you ate during that time (honestly), and how much people can give advice
Along with what @janejellyroll said, if a person doesn't "follow it strictly" by going over on their carbs some days, they are likely to experience large water weight swings that can give the impression that it's not working. Actually, if a person is in a calorie deficit, they are still losing fat, but it is being masked by big shifts in water weight. Each gram of carbs holds something like 3g of water, so when you slash your carbs, you lose a lot of extra water, and when you have a sudden spike in carbs, you have a sudden spike in water. This is why many on a low-carb diet are under the impression that carbs make them fat- because the scale responds rather aggressively when they increase their carbs.
Yup! Water weight fluctuations =/= fat weight fluctuations.3 -
I thought Keto was this miracle diet, and every time I would yo-yo diet I would go back to it. Then I decided to figure out WHY it worked, so I went through all my old MyFitnessPal diaries from early 2017 when I did it for about 2-3 months I guess.
Surprise surprise, 80% of the time I had 1,000-1,200 calorie days. The occasional 1,300-1,500 calorie day, and maybe one over 1,600 calories. I started at over 250 pounds and was working out a little, so this was an insane deficit.
I ate less, and lost more. What a concept.
*I do understand all the benefits of Keto, don't get me wrong. I totally get why people want to do it. And I would never judge someone for doing it, if it is something you can sustain.. I just couldn't personally. This was just for my own personal curiosity.
Moral of the story, don't listen to people who tell you that you don't have to count calories on Keto.
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ThierryVerhaegen wrote: »if you've been doing keto and your not losing weight, your doing it wrong.
Ket is all about extreme diet, ive done it before and if you do it right it gives amazing results. I've noticed however when you do not follow it strictly, it tends to lose a lot of it's effectiveness.
If you can post here what you ate during that time (honestly), and how much people can give advice
This is part of what I find so objectional about the rhetoric that's used to promote so many named diets. If you achieve the results we promise, we'll take credit for any positive outcomes. If you don't get the results we promise, it's your fault, you're doing it wrong.
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ThierryVerhaegen wrote: »if you've been doing keto and your not losing weight, your doing it wrong.
Ket is all about extreme diet, ive done it before and if you do it right it gives amazing results. I've noticed however when you do not follow it strictly, it tends to lose a lot of it's effectiveness.
If you can post here what you ate during that time (honestly), and how much people can give advice
This is part of what I find so objectional about the rhetoric that's used to promote so many named diets. If you achieve the results we promise, we'll take credit for any positive outcomes. If you don't get the results we promise, it's your fault, you're doing it wrong.
So much this!
What everyone needs to keep in mind *always* is that weight loss is determined solely by eating less calories than you burn in a day, regardless of the method anyone chooses to accomplish that.
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I see many are asking you questions about if you're getting the right nutrition and if you count your calories etc...
I feel your insecurity in Keto, and I used to be where you are. But today I am still following keto, while following these 2 MAJOR important rules.- While on keto -- ONLY eat when you are hungry
- Try to stay below 50g of carbs per day and let those carbs come from healthy foods (e.g. veggies and fruits)
I put point number 1 in bold and italic because... I ate even when I wasn't hungry!
My problem was mental. I thought I was hungry cause "Hey, it's 1pm and I haven't had lunch yet."
Because it was a time when I'm used to eat, I thought I was hungry, cause I'm used to get food that time of day. My "hunger" was not hunger, it was a habit. It was very hard to unlearn this habit. You can PM me if you want details, but the short story is:
If I felt hungry or like chewing on something, I had a cup of broth/bouillon and a bottle of water. If I still felt hungry 30min later, I had a keto friendly meal, where I ate as much as I could. I always had some extra fat (cheese, cream, sauce, butter, etc) to help with the satiety. But NO SNACKS
If I wasn't hungry around regular meal times, I just skipped the meal. I sometimes ended up having weird meal times because I wasn't hungry during regular lunch hour, instead I got hungry at 4 or so. So I had a large meal then instead, and that acted like a late lunch/early dinner.
One of the first things they say when they introduce you to keto (I got introduced via dietdoctor.com) is to only eat when you are hungry.
After being in your situation, but now successfully lose weight with keto, I can't stress that enough. In my case I've ended up doing IF without thinking about it. This probably don't go for most people. But honestly, don't snack, and only eat if you are hungry.12 -
ThierryVerhaegen wrote: »if you've been doing keto and your not losing weight, your doing it wrong.
Ket is all about extreme diet, ive done it before and if you do it right it gives amazing results. I've noticed however when you do not follow it strictly, it tends to lose a lot of it's effectiveness.
If you can post here what you ate during that time (honestly), and how much people can give advice
Along with what @janejellyroll said, if a person doesn't "follow it strictly" by going over on their carbs some days, they are likely to experience large water weight swings that can give the impression that it's not working. Actually, if a person is in a calorie deficit, they are still losing fat, but it is being masked by big shifts in water weight. Each gram of carbs holds something like 3g of water, so when you slash your carbs, you lose a lot of extra water, and when you have a sudden spike in carbs, you have a sudden spike in water. This is why many on a low-carb diet are under the impression that carbs make them fat- because the scale responds rather aggressively when they increase their carbs.
I find it very hard not to create a deficit when no longer eating carbs, i wouldn't know what i could eat in a day to exceed my calorie intake, but maybe that's just me. So in that sense i meant you must be doing it wrong, but maybe some people are able to exceed to calories and doing keto.
What i meant by not follow it strictly is as in, when doing a moderate diet you are allowed to cheat (once in a while) and still lose weight, cheating in keto, for me, that meant eating carbs. When eating too much carbs your body will go out of keto and it won't go back instantly again, that's a process of multiple days. Along with holding water this will badly impact results.6 -
ThierryVerhaegen wrote: »ThierryVerhaegen wrote: »if you've been doing keto and your not losing weight, your doing it wrong.
Ket is all about extreme diet, ive done it before and if you do it right it gives amazing results. I've noticed however when you do not follow it strictly, it tends to lose a lot of it's effectiveness.
If you can post here what you ate during that time (honestly), and how much people can give advice
Along with what @janejellyroll said, if a person doesn't "follow it strictly" by going over on their carbs some days, they are likely to experience large water weight swings that can give the impression that it's not working. Actually, if a person is in a calorie deficit, they are still losing fat, but it is being masked by big shifts in water weight. Each gram of carbs holds something like 3g of water, so when you slash your carbs, you lose a lot of extra water, and when you have a sudden spike in carbs, you have a sudden spike in water. This is why many on a low-carb diet are under the impression that carbs make them fat- because the scale responds rather aggressively when they increase their carbs.
I find it very hard not to create a deficit when no longer eating carbs, i wouldn't know what i could eat in a day to exceed my calorie intake, but maybe that's just me. So in that sense i meant you must be doing it wrong, but maybe some people are able to exceed to calories and doing keto.
What i meant by not follow it strictly is as in, when doing a moderate diet you are allowed to cheat (once in a while) and still lose weight, cheating in keto, for me, that meant eating carbs. When eating too much carbs your body will go out of keto and it won't go back instantly again, that's a process of multiple days. Along with holding water this will badly impact results.
But water weight has no impact on or relation to fat weight. It's just temporary 'noise.'6 -
but the water holding will discourage people who expect the advertised fast results and might drop out, so it does impact the fat loss on the long term 7
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ThierryVerhaegen wrote: »but the water holding will discourage people who expect the advertised fast results and might drop out, so it does impact the fat loss on the long term
So will having a few higher sodium meals, which isn't necessarily carb-related. Unfortunately, there's not much you can do to protect people from their own ignorance.
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snickerscharlie wrote: ».
.
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What everyone needs to keep in mind *always* is that weight loss is determined solely by eating less calories than you burn in a day, regardless of the method anyone chooses to accomplish that.
Shortening quote to save space...
@snickerscharlie If only the body actually worked as simple as that. But it doesn't, and all doesn't work the same, and all can't do the same.
I have a friend who eats the same thing every day 5-6 times per day. He has no issues with it, as it takes away the element of having to log, and count calories. By doing this he knows exactly in both cals and macros how much he consumes in a day.
I however get bored of a food if I have it more than a couple of times a month. I just can't do it.
If everyone worked the same, and if the body was less complex than it is, this image and message you posted would be correct. But then again, no-one would have any issues EVER to lose weight. But that's not the truth now, is it?11 -
ThierryVerhaegen wrote: »but the water holding will discourage people who expect the advertised fast results and might drop out, so it does impact the fat loss on the long term
To be fair, perhaps this applies to you. But women with hormonal cycles can have rather dramatic water weight losses and gains throughout the month, regardless of what diet they are on. A woman who gets discouraged by water weight fluctuations to the point she stops trying to lose weight, will never get to her goal weight, regardless of how she eats! Better to educate people about how their body works and let them pick the way of eating they are most comfortable with IMHO.9 -
snickerscharlie wrote: ».
.
.
What everyone needs to keep in mind *always* is that weight loss is determined solely by eating less calories than you burn in a day, regardless of the method anyone chooses to accomplish that.
Shortening quote to save space...
@snickerscharlie If only the body actually worked as simple as that. But it doesn't, and all doesn't work the same, and all can't do the same.
I have a friend who eats the same thing every day 5-6 times per day. He has no issues with it, as it takes away the element of having to log, and count calories. By doing this he knows exactly in both cals and macros how much he consumes in a day.
I however get bored of a food if I have it more than a couple of times a month. I just can't do it.
If everyone worked the same, and if the body was less complex than it is, this image and message you posted would be correct. But then again, no-one would have any issues EVER to lose weight. But that's not the truth now, is it?
The point of that chart isn't to say everyone should lose weight the same way. The point is that whatever diet helped you to lose weight, it did so by getting you into a calorie deficit. Some people will do better with LCHF, or vegetarian, or watching portion sizes, or DASH, or calorie counting, or keto, or whatever. But all of those strategies cause weight loss by getting you into a calorie deficit.10 -
snickerscharlie wrote: ».
.
.
What everyone needs to keep in mind *always* is that weight loss is determined solely by eating less calories than you burn in a day, regardless of the method anyone chooses to accomplish that.
Shortening quote to save space...
@snickerscharlie If only the body actually worked as simple as that. But it doesn't, and all doesn't work the same, and all can't do the same.
I have a friend who eats the same thing every day 5-6 times per day. He has no issues with it, as it takes away the element of having to log, and count calories. By doing this he knows exactly in both cals and macros how much he consumes in a day.
I however get bored of a food if I have it more than a couple of times a month. I just can't do it.
If everyone worked the same, and if the body was less complex than it is, this image and message you posted would be correct. But then again, no-one would have any issues EVER to lose weight. But that's not the truth now, is it?
To the bolded:
The body actually *does* work as simply as that! But that doesn't mean that achieving a consistent calorie deficit is simple or easy to do.
I'm with you - I would not be a happy camper eating the identical thing day in and day out. That would be hell-on-earth. And the truth is, if your friend slightly increased the volume of the things he eats every day, he would begin to gain weight, too.
Bottom line? If anyone is not losing weight - regardless of what they eat - the reason is simply because they're eating too much of it. 10 -
ThierryVerhaegen wrote: »but the water holding will discourage people who expect the advertised fast results and might drop out, so it does impact the fat loss on the long term
By that logic, women who retain water during their cycle, anyone who over-indulges in sodium for a day, anyone who retains water for muscle repair after exercise might also drop out of any way of creating a deficit unless they understand how fat loss works, which the chart above demonstrates clearly.6 -
snickerscharlie wrote: ».
.
.
What everyone needs to keep in mind *always* is that weight loss is determined solely by eating less calories than you burn in a day, regardless of the method anyone chooses to accomplish that.
Shortening quote to save space...
@snickerscharlie If only the body actually worked as simple as that. But it doesn't, and all doesn't work the same, and all can't do the same.
I have a friend who eats the same thing every day 5-6 times per day. He has no issues with it, as it takes away the element of having to log, and count calories. By doing this he knows exactly in both cals and macros how much he consumes in a day.
I however get bored of a food if I have it more than a couple of times a month. I just can't do it.
If everyone worked the same, and if the body was less complex than it is, this image and message you posted would be correct. But then again, no-one would have any issues EVER to lose weight. But that's not the truth now, is it?
Nobody is saying keto isn't a valid option for people who prefer to eat that way. The push-back is for the claims that it will work as long as you do it right, and that it has an advantage over other ways of creating a deficit.
Earlier in the thread I posed this question:
If you [general you] believe that staying strictly in ketosis or strictly adhering to any other way of eating creates an advantage in fat loss, in the sense that energy balance (CICO) is not applicable to your diet, do you also believe that a person can maintain their weight in a consistent calorie deficit or surplus?4
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