JUMP IN June 2021 Challenge
Replies
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LydiaMcMillan1946 wrote: »I am going to watch my diet, low cards and see how close I can get to my goal of 124 I am at 160 now. I am 75 years old. Any advice?
We have a FAQ and Resources Library available. https://community.myfitnesspal.com/en/discussion/10103966/start-here-the-lcd-launch-pad#latest
There are General FAQs (I'd hit this first) and a section of previous threads that address many topics and questions asked by members, recipe links, and links to books and videos that some have recommended in there.
Anyone else?2 -
6/7 just got back from our 6.64 mile walk .... carbs are a little over3
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6/7
Today has been a much better day. I could have finished higher on protein but I just wanted a big salad for dinner and it didn’t have as much salmon as I would have had, if this was homemade. Yesterday, as expected, was quite a flex so I feel better today being back on track! Under calories for the day.2 -
Travel day for vacation so breakfast and lunch were coffee and almonds. Ate pasta and bread for dinner and ended 20 carbs over but got in 4+ miles of walking today so no complaints.1
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Is anyone free to join in I’ve started to walk again to lose a stone need some motivation2
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samgibbs30 wrote: »Is anyone free to join in I’ve started to walk again to lose a stone need some motivation
YES! Any time!
Join us. 1 -
June 7:
calorie goal:
carbs:
exercise: Had to walk inside as a scattered shower decided to scatter itself over me right at walkie time. Leslie Sansone vids. 2 -
My plan.. no frills Keto and move my body. Late to the challenge but I started a 12 week workout program and I am almost done week #4.
Lets do this!
No frills to me... means.. eat real food!4 -
did my 10+ min on the stairs yesterday, plus my 5 miles walking, plus my planned workouts...food was great until I dove into the ice cream like a lunatic...ended the day with tons of veggies so I was only a little bit above my goal1
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Hi. Just found this thread. I'm 64, female and started Keto on 5/14/21. I have only lost 3 lbs so far, to 6/8/21. I have a lot to lose. I'm definitely in Ketosis (tested). 2.2 which is in the optimum range of 1-3 for weight loss.
I started at 1200 calories with macros was running 70% fat, 25% protein and 5% Net carbs. Which was what I first read. I have only been over maybe 3-5 grams of a macro or less than 50 calories 3-4 days. I just switched my fat goal to 75% and protein to 20%. No where to go with carbs. As I read some people need to be that tight. (And read some have to go to 80% fat! Yikes!!!!)
I'm a RN. So pretty active on those days. Not so much on off days. Recovering from work days but I did start walking again today. 1.72 miles in 40 minutes. (Had a Tibial Plateau fracture in 2015, off work for 7 months and had to learn to walk again!) So hadn't walked in many years for exercise. So I'm happy about re-starting today.
So (1.) I'm questioning my above plan. And I have been eating 3 meals on work days. Not sure if I can fast till lunch but may try 1 day soon. (And I don't like coffee or that flavor, for Bullet type coffee.) 2 on off days. Also I lucked out with no "Keto flu." I know some do. I have NEVER been hungry so far. So (2) if I'm not hungry do I still need to eat? Even if I'd only end at 800 calories for the day? Also (3) is the macro % for the day total to accomplish or each meal? I hope the day because I have enough trouble getting it all in the day.
Any thoughts, answers to my 3 questions is greatly appreciated. I drink about 90+ ounces of water/ flavored water(with Keto friendly sweetner) /day. Definitely can't drink more on work days. Have to go frequently as it is.2 -
6/8 walked for 3 hours and 23 minutes ...8.16 miles and burned 1037 calories ... It is so good to be back walking ..I sure did miss it ... food is not on point today .. I feel like I could eat everything in sight ...3
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6/8
Another good calorie day with nearly 200g of protein so definitely a carnivore day. I didn’t get my strength training in due to lots of meetings but I did grab a 4 mile walk in the humidity while listening to some of those said meetings. I’ll try to double up on strength tomorrow.3 -
Hi. Just found this thread. I'm 64, female and started Keto on 5/14/21. I have only lost 3 lbs so far, to 6/8/21. I have a lot to lose. I'm definitely in Ketosis (tested). 2.2 which is in the optimum range of 1-3 for weight loss.
I started at 1200 calories with macros was running 70% fat, 25% protein and 5% Net carbs. Which was what I first read. I have only been over maybe 3-5 grams of a macro or less than 50 calories 3-4 days. I just switched my fat goal to 75% and protein to 20%. No where to go with carbs. As I read some people need to be that tight. (And read some have to go to 80% fat! Yikes!!!!)
I'm a RN. So pretty active on those days. Not so much on off days. Recovering from work days but I did start walking again today. 1.72 miles in 40 minutes. (Had a Tibial Plateau fracture in 2015, off work for 7 months and had to learn to walk again!) So hadn't walked in many years for exercise. So I'm happy about re-starting today.
So (1.) I'm questioning my above plan. And I have been eating 3 meals on work days. Not sure if I can fast till lunch but may try 1 day soon. (And I don't like coffee or that flavor, for Bullet type coffee.) 2 on off days. Also I lucked out with no "Keto flu." I know some do. I have NEVER been hungry so far. So (2) if I'm not hungry do I still need to eat? Even if I'd only end at 800 calories for the day? Also (3) is the macro % for the day total to accomplish or each meal? I hope the day because I have enough trouble getting it all in the day.
Any thoughts, answers to my 3 questions is greatly appreciated. I drink about 90+ ounces of water/ flavored water(with Keto friendly sweetner) /day. Definitely can't drink more on work days. Have to go frequently as it is.
So...Ketosis is achieved by being low-carb enough for long enough to burn through glycogen stores and start producing ketones for fuel. It's not the fat; it's the carbs. (Macro percentages are really only necessary if you are trying to achieve a fat ratio for medically therapeutic keto to treat something like epilepsy or neurological disorders.) Sadly, ketosis is not guaranteed to provide weight loss. I have successfully remained in ketosis and gained actual weight. I was still just eating too much dang food. All that to say that I wouldn't at all worry about your fat percentage. If your carbs are low enough, you're going to be in ketosis. And if you are eating plenty of protein from meats, having a little low-carb dairy, and flavoring/cooking your food with a little fat for taste, then your fat % will fall naturally where it belongs. Also, macro percentages are deceiving, as they are a sliding scale depending on your calories. So if calories go up, carb grams go up. Focus on being below 50g carbs, period, consistently, and you'll be "in ketosis" shortly. If you have the time to do some reading, you might look over Reddit's Keto FAQ (highly recommend) and Amy Berger's site (she's a Certified Nutrition Specialist-a designation that requires a Master's and 1000 clinical hours) for elaboration of ketosis, fat-adaptation and etc explanations.
If you are eating in a calorie deficit and your carbs are low enough, you'll finally start losing weight. If you aren't losing weight yet, you're probably just retaining a little water which is masking the loss. It will go eventually. To address your question about appetite, for now, it's fine to just follow your hunger cues. Super appetite suppression won't last forever and your appetite will eventually come back. As long as you are feeling energetic and well, it's fine. Do make sure you are getting enough protein though. Protein is required to maintain your muscle mass. We all lose muscle mass no matter what when losing weight (no matter what plan we used, keto or not), and it's best for your overall health to get enough protein so that lean body mass loss in minimized.
I hope some of that was helpful. Welcome to the challenge, and congrats on being able to get active. Coming back from injuries can be so difficult.
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June 8:
calorie goal:
carbs:
exercise: Strength training vid and some walking vids. 3 -
Hi all, I am 64 and so far I have lost 34 lbs and I am kind of stuck there, so I am dropping my carbs to no more than 25 per day and that is really hard. I am looking forward to another 20 lbs in the next 2 month. We will see.2
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Hi! Been hiking up a storm and staying within carb and cal goal. Finally got past the pound I habe been zig zagging on for 3 weeks. Hope it stays off!2
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My plan is to hold myself accountable and stop making excuses. I have to do this for me first and stop allowing temptation to take over. No more excuses. New workout started this morning at 6am and replaced my coffee with water again. The long journey starts with 1 step. We can all reach our goals!! 3
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So baconslave...
I think I misunderstood how to do Keto, from other readings, which may have been my slow weight loss problem. I thought I needed to meet 70-25-5 % at least along with low calorie.
So are you telling me, I need to be low carb (which I ALREADY am at 15 or lower)? A decent amount of Protein (to not lose muscle) and don't go over a certain amount of Fat, just to stave off hunger?
If so, that's the problem. I've been eating TOO MUCH FAT, at least right now. I have not been hungry. And struggling to try to get near the 70% Fat in daily! I've always been more of a emotional eater/boredom than actual hunger.
If you can just confirm, if the above is correct, baconslave, I would greatly appreciate it, and probably start losing MUCH QUICKER!!!!!
Thank you, s
swimmom_13 -
The above are my Net Carbs.0
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So baconslave...
I think I misunderstood how to do Keto, from other readings, which may have been my slow weight loss problem. I thought I needed to meet 70-25-5 % at least along with low calorie.
So are you telling me, I need to be low carb (which I ALREADY am at 15 or lower)? A decent amount of Protein (to not lose muscle) and don't go over a certain amount of Fat, just to stave off hunger?
If so, that's the problem. I've been eating TOO MUCH FAT, at least right now. I have not been hungry. And struggling to try to get near the 70% Fat in daily! I've always been more of a emotional eater/boredom than actual hunger.
If you can just confirm, if the above is correct, baconslave, I would greatly appreciate it, and probably start losing MUCH QUICKER!!!!!
Thank you, s
swimmom_1
You still need to eat overall at a calorie deficit for your height, weight and such but it doesn't necessarily need to be rockbottom starving calories. I'm just saying you don't need to be overly concerned with percentages. Def lowering the fat a tinge could help with the appetite problem. I didn't pay too much attention to fat percentage but when I check where I fell just eating meat, low-carb dairy, green veggies, and using fat to cook the meat and veg within my calorie goal, I was usually between 57-63% fat and that felt about perfect to me. Good appetite for that protein, but not starving all the time.
Ketosis is basically guaranteed for most at less than 50g of total carbs, but those who are diabetic, prediabetic, or insulin resistant may need to lower them a bit for awhile until they get more insulin sensitivity, which we usually get more of over time on lower carb diets. I found personally that I kept carb cravings away most easily between 20 and 40 total grams of carbs.
Sadly, the older we are as women, the slower weight loss can sometimes be thanks to our lovely hormone situation and with those with underactive thyroids it can also be slow. I'm about to turn 43 in a few months and already shaving off the Quarantine Chub I got is a lot harder than it was when I lost weight in my 30s. After the first little bit, weight loss will slow down to 1-2 lb a week. Which is completely normal and very healthy, if annoyingly slow
. But like I tell people, time is going to pass anyway, and it will seem at the time that we are getting nowhere at 1-2lb of loss a week, but in a month, that's 4-8lb less of weight weighing down your joints, health, and energy. Where will you be in 6 months, 9 months, a year? In a lot better place.
I do recommend checking out the Reddit r/keto FAQ. It has questions at the beginning you can click that answers specific questions. And of course. Any specific questions we're glad to answer here. 3
