Keto and slowly gaining again. 😔

corine12mitchell

I’m working out and staying within my macros but I’m slowly gaining weight again. What can I do to turn my progress back around?

umbramirror

Hey there. I have a few questions for you that might help some of us answer your concern.

Have you changed the ratio of your macros at all or increased your caloric intake? Have you been undergoing a different type of training at all such as beginning to lift heavier weights? How is your sodium intake and how much water do you consume on average?

sijomial

Cut some calories from your intake or increase your activity/exercise on the other side of the equation as it's calories that determine weight balance.

If you work out your recent rate of weight gain that will give you a decent idea of how much of an adjustment you need to make.

AnnPT77

In saying this next stuff, I'm assuming "slowly" means weeks to months. If it's quicker, then yeah, umbramirror's questions are on point.

If you'd previously been maintaining on your current eating/exercise level, one possibility to consider is whether your daily life activity level has dropped - this seems to be happening for many people, given the pandemic and related lifestyle changes. Sometimes people don't realize it's pretty easy to reduce activity by a couple of hudred calories daily, and not much notice.

If that's true, it's still either reduce intake, or increase output, but the daily life activity (rather than exercise) could be the source of increase, if you work at it.

nxd10

I gain weight when my carbs are too high (more than 40%). It doesn't matter how low my calories if it's too many carbs. I did well on Whole 30 (which is like keto) because it was fat. I simply shed pounds on Whole 30.

I also gain weight if I don't exercise enough, but you are say you are.

Finally, it's really easy to mis-report your calories over time if you don't weigh or measure. You might try to strictly for a week and see if that changes your perspective on portion size. That's enough classic problem people have for long term weight gain.

psychod787

nxd10 wrote: »

I gain weight when my carbs are too high (more than 40%). It doesn't matter how low my calories if it's too many carbs. I did well on Whole 30 (which is like keto) because it was fat. I simply shed pounds on Whole 30.

I also gain weight if I don't exercise enough, but you are say you are.

Finally, it's really easy to mis-report your calories over time if you don't weigh or measure. You might try to strictly for a week and see if that changes your perspective on portion size. That's enough classic problem people have for long term weight gain.

While I eat very similar to the whole30 protocol, but it is nothing like keto. I could do a high carb whole30. It works by increasing protein, fiber, lowering the ED of the food, and eliminates hyper processed foods.

PAV8888

psychod787 wrote: »

lowering the ED of the food

Would that be "eating disorders" of the food, or "energy density" of the food?

<a guy can't post without a smart-kitten commenting, hey?!>

psychod787

PAV8888 wrote: »

psychod787 wrote: »

lowering the ED of the food

Would that be "eating disorders" of the food, or "energy density" of the food?

<a guy can't post without a smart-kitten commenting, hey?!>

I'll take a jab from the "legend". suckle suckle Romulus.....

Dayannahernandez30

🤸🏾‍♂️🤸🏾‍♂️