would any low carb dieters mind taking a look

Mubb

Would you mind taking a look at my diet, and maybe give a little advise on what I'm doing wrong. I monitor my keytosis. And I have been in the highest margin for about a week now. And I'm not really loosing anything, almost gaining. I have a very physical job,and work 12 hours a day, so it can't really be exercise. Thank you for any advise.

yarwell

Nothing obviously springs to mind. You do have a big breakfast with 4 eggs, if not losing would 3 do ? or perhaps even 2 ?

Some days you don't eat much and appear to do a lot of exercise calories, that'll create a large deficit that may inhibit weight loss.

you can change your macros on here to represent the low carb diet in the Goals section, may help you track better.

Being in ketosis facilitates fat loss but you do need a calorie deficit to burn the fat. I would think from what I can see that you have a deficit - how long have you not been losing ?

Mubb

I usually try and eat a big breakfast, due to I leave for work at 6 am and my only break is at 1:30. I've been really trying for about a month now, a couple weeks before I fnd this site. I dropped. 13 pounds pretty easy, but after that seems stagnant. So do you do you think I need more calories, I try and eat whenever I can.

yarwell

Can you eat "on the job" ? A handful of almonds for example would plug the gap between breakfast and lunch.

Is your diary complete, the calorie intake was a bit erratic, perhaps that's because you can't get to eat ?

Mubb

Its 100% I just don't input all the water I drink,usually 5-6 bottles a day. I can get some snacks in. I would have just never thought I wasn't eating enough.

Ely82010

Is the calisthenic exercise, actually your day job? If that is the case, I would suggest to following (IMOP)

1) change your activity to active and don't log the "work" calories as exercise. Only log workouts at home or at the gym, running, walking, etc.
2) Be careful with the sodium
3) Trash the Mountain Dew. If you need a boost try 1/2 cup of coffee or green tea
4) Eat more. Your total calories intake is too little for a man of your size
5) Incorporate more fruitt and vegetables, brown rice, quinoa, beans, lentils, yams/sweet potatoes (all good carbs) in your diet., Going low carb doesn't mean no carbs. We need them to refuel our bodies and for energy,.
6) Star lifting weights. Google exercises that you can do at home if you don't have the time to join a gym.

Good luck

sonyalear2012

cut out some of the diet mt. dew and drink lots of water :bigsmile:

beth40n2

What you are eating looks great.....but......you are not eating enough. You are probably going into starvation mode. An inactive women eats more calories than you. Try getting those calories up around 1800 or more and once a week have a day off where you eat up to 2000. If you yo yo your calories and exercise your body's metabolism will not be able to anticipate what it needs. The less you eat, the lower your metabolism will be.

dianacom

First, I would get more info on low carb diets. There are some like Atkins that cut carbs down to aprx 15 daily for a short time and then you start adding them back in. It is my understanding that most of the other low carb diets are a variations of this extreme. It's not enough to cut white starch, but also sugars. I couldn't find your diet, but from the other posts, I would say If you are drinking soft drinks you're defeating the whole low carb thing. I don't understand how you could be in ketosis and consume soft drinks.

I've been on various types of low carb solutions. They do work. I ate huge amounts of high protein foods and lost weight. But you HAVE to work the whole program or you will gain it all back. Whatever low carb solution you choose, you cut back on carbs until you reach your goal weight, then slowly add them back and monitor your weight so you know how much and which specific items cause gains. Then you will implement a life long limiting, not necessarily cutting completely, those item.

star7092

I notice that you are drinking soda a lot. Perhaps try cutting that out or limiting it. Even the diet soda still has sodium in it and that can effect your weight loss. Its good that you are eating breakfast. I find that hard most days and like you I don't normally eat lunch till after 1pm. Good Luck!

Mubb

Thank you guys. I will finish this diet dew, and that's it! I've always been a light eater. I'm really not eating any less than I have, I just cut out the carbs. I guess I need to eat more. This might explain how I'm the only overweight Guy at work.

impyimpyaj

You are not eating NEARLY enough. For a man, the average lowest intake you should be eating is around 1500 calories per day, not counting exercise. You're eating well below that, and then having crazy huge burns on top of that. You need to fuel the fire in order to burn fat and stay healthy. You're also not eating many fruits and veggies from what I see -- you're eating some, and that's great, but try eating more. You need those nutrients just as much as you need protein.

Onesnap

You are not eating NEARLY enough. For a man, the average lowest intake you should be eating is around 1500 calories per day, not counting exercise. You're eating well below that, and then having crazy huge burns on top of that. You need to fuel the fire in order to burn fat and stay healthy. You're also not eating many fruits and veggies from what I see -- you're eating some, and that's great, but try eating more. You need those nutrients just as much as you need protein.

Agreed.

And low carb diets are not sustainable long-term.

And the humans that live the longest on Earth all eat carbs. Healthy carbs but still carbs.

yarwell

there isn't an obvious pointer in what you eat. Anyone on low carb needs to be on high fat and reasonable protein and you do seem to do that most days.

Your metabolism does slow down in response to any calorie reduction, and maybe yours is slow to start with. Shaking it up with a week or two of higher calories through eating more good fats and oils may be helpful. You should reset your goals on the custom setting to get the right targets for fat and protein with a low carb target.

Remember "There's no molecule in the group of compounds known as carbohydrates that is essential to life" so don't go adding rice and other forms of disguised glucose to your diet. :-)

catjrow3

I totally agree, a guy especially, your calories should be at least 1800 or more each day with lots of exercise, and your sodium is pretty high most days with not much food... so maybe try to watch the sodium too, as it will hold water as well. Definitely water vs soda is another good idea. Eat more!! nuts are a great source of calories without alot of bulk or try protein shakes? protein bars if need a quick grab at work..

delilah47

If you are truly on a low carb diet and "managing" your ketosis (which I take to mean you are attempting to remain in ketosis), you are eating WAY too many carbs. I see on Saturday and Sunday, you had close to, or over 400 carbs. In order to stay in ketosis, you should be eating, in most cases, less than 50 carbs per day. How are you managing your ketosis? The only way you can tell if you are in ketosis is to buy some keto-stix and measure them in your urine. The stick should look some hue of purple..the darker, the more ketones in your urine. If you are not staying in ketosis and seeing how many carbs you are eating, you should be gaining weight, not losing. If you are going to do "low carb" educate yourself and follow a reputable plan. So, start peeing on your keto-stix and lower your carb intake dramatically. You should start losing in less than a week. If you stick to this diet you should lose weight rather rapidly. I have been there, done that. This is one diet you can't have cheat days on. And.. if you keep your carbs very low (20-50), it doesn't matter how many calories you eat.

Mercenary1914

Would you mind taking a look at my diet, and maybe give a little advise on what I'm doing wrong. I monitor my keytosis. And I have been in the highest margin for about a week now. And I'm not really loosing anything, almost gaining. I have a very physical job,and work 12 hours a day, so it can't really be exercise. Thank you for any advise.

Low Carb dieting, and any other limited dieting isn't going to help you with out some form of exercise. I see you have a physical job...but it's obviously not physical enough to where you burn more calories than you take in....Which is hella low imo.

Here are few tips I can give you about low carb dieting...I was able to drop my last 20 to 15 lbs using a low carb diet and cut down to a 6% body fat...

this is what I did...

First I did cardio in the morning on an empty stomach...

I still ate oatmeal for breakfast, For snacks I ate Peanut Butter, protein shakes, and chicken....For Lunch I ate a tuna salad or a chicken salad...And for Dinner I ate only green veggies and and lean meats...

I ate roughly 1900 - 2100 cals a day and took in a total of 200 to 250 grams of Protein a day...

BUT I DIDNT just simply cut off carbs...Remember I still had that oatmeal.

The Mountain dew is slowing down your weight loss also...Can you swicth to Tea or something?

Finally I also ran sprints, did interval training...and I lifted weights because lifting weights and buidling muscle burns fat.

Good luck....feel free to message me anytime.

lorib75

Try cutting out anything processed...like the V8, I know you listed low sodium, but it will still make your body hold onto water. The pickle yikes... SODIUM!
Depending on what plan you are following, I'd say go back to eating just meat, eggs, and cheese for 2 weeks and then slowly start adding back in some GREEN veggies.
Have you read up on low carb dieting or did you just start it on your own? If I were you I'd read some books or comb the net for more info.
Good luck!:flowerforyou:

yarwell

I see on Saturday and Sunday, you had close to, or over 400 carbs.

I think you read his "target" as set by MFP, not the actual.

Mercenary1914

if you keep your carbs very low (20-50), it doesn't matter how many calories you eat.

wow that makes since...because when I am low carb dieting it didn't matter how much calories I got via protein..I still was able to burn fat and cut.....nice!

Dayna154

Do you not drink any water at all or just not log it?
I'd drop the diet soda and not as many sweet snacks. I dont eat many of them since even the 'sugar free' ones have carbs but yours are logging with none. Maybe you need to visit the true carb count you eat. Do you carb exchange for fiber?
Look at your sodium intake also.. Could be a lot of water weight
Just a few ideas, Im not an expert

Emancipated_Tai

Try eating at your BMR. I'm a woman, and I eat WAY more than you, lol!! So your body doesn't have enough fuel. I'm not sure where your trying to hit on carb count, but I've been doing low carb and I'm average about 70/day. I'm also averaging about +1700 calories a day. I lowered my carbs, raised my protein and upped my calories all at the same time and have been able to lose weight consistently after doing so. Maybe that will help you.

basschick

Nothing wrong with eating low carb, but some days your net calories are in the negative numbers! I notice you always put down exactly 1748 for calories burned? How are you arriving at that number? I suggest you wear a heart rate monitor to get an accurate number of calories burned. I'm no nutrition expert, but I would say a man your size should probably not go under 1500 net calories unless under the supervision of a doctor. Eating too few calories will put your body in starvation mode and make it very hard to lose.

leatitiaa

Hey Mubb,

have taken a brief look at your foodlog. You really aren't eating a lot. A 1000 cals for a fullgrown man in an active job? I think that's not the way to go. You may loose a lot of pounds now (in fact you aren't), but what about long term? Can you keep this diet for 2-4 months? I really have my doubts about that. And what and how will you be eating once you've reached your goal? You want to become fit, slim and toned, but also stay that way (indefinitely), right?


Make a plan on how you want to achieve your goal in a reasonable pace, and think about how you want to live and eat once you've achieved that goal. Think about a long term, happy healthy life. Not loosing all the pounds in 6-8 weeks. We all know that isn't working.

Also, you might want to search for some threads on 'eating your calories back'.

That's my advice. All the best!

Labtech718

I don't think you are eating enough green/yellow vegetables. Many people believe that burning ketones means your are burning fat...this isn't really true. What you are burning is protein. I see your breakfast is eggs and bacon, try instead of bacon (which is really high in calories) use salsa (as much as you want), a tablespoon or so shredded cheese and fat free sour cream. You should still get in at least 4 serving of vegetables each day even on a low carb diet. Broccoli and cheese is a good choice, almost any steamed vegetable with a spritz of italian dressing is delicious. Zuchinni and squash are about to be in season and they are great spritzed with olive oil, sprinkled with your favorite seasoning (I like garlic) and grilled until tender. In the end it is the lack of calories that allow you to loose weight. If you stay in ketosis you will go into "starvation mode". Limiting carbs like bread is a good idea no doubt but in the end it is all about the calories.

Mubb

If you are truly on a low carb diet and "managing" your ketosis (which I take to mean you are attempting to remain in ketosis), you are eating WAY too many carbs. I see on Saturday and Sunday, you had close to, or over 400 carbs. In order to stay in ketosis, you should be eating, in most cases, less than 50 carbs per day. How are you managing your ketosis? The only way you can tell if you are in ketosis is to buy some keto-stix and measure them in your urine. The stick should look some hue of purple..the darker, the more ketones in your urine. If you are not staying in ketosis and seeing how many carbs you are eating, you should be gaining weight, not losing. If you are going to do "low carb" educate yourself and follow a reputable plan. So, start peeing on your keto-stix and lower your carb intake dramatically. You should start losing in less than a week. If you stick to this diet you should lose weight rather rapidly. I have been there, done that. This is one diet you can't have cheat days on. And.. if you keep your carbs very low (20-50), it doesn't matter how many calories you eat.

I'm sorry you must have Mister read my diet, this site gave me a goal of 400 carbs. I don't think I eat that many in two weeks. Yes I use keto sticks, and they have been as dark maroon as the chart goes.

CallieM15

I notice that if I take out "sugar free" foods Ill lose better. And something ive heard, is it takes like.. 2 days? to deplete your carb reserves, which means you dont start losing again for 2 days after "cheating". If you cheat every week, it only gives a few days to really "diet".

Just my opinion!

Mubb

You people are awesome, and thank you. I will definitely cut out the sodas and v8's and try and get my calories up. The sodium is something I never thought of.

carolann_22

Try no soda/no sweetner for a week and see if the scale moves. I have to avoid Diet Coke, I can't lose when drinking it.

jennyb612

Hi there - I'm doing lower card too, but recently tried upping my calories - especially with protein. Try a Greek Yogurt (you can even go full fat, but it should be plain so the sugar isn't crazy - I set mine up the night before with Sliced strawberries and a drop of vanilla and then add splenda if I want to sweeten it) Also - Nuts are a great source of protein and add calories. I am trying to eat 1500 calories a day now and I'm only 5'2 !! I would also second the Drink more water sentiment.

Good luck!

delilah47

I don't think you are eating enough green/yellow vegetables. Many people believe that burning ketones means your are burning fat...this isn't really true. What you are burning is protein. I see your breakfast is eggs and bacon, try instead of bacon (which is really high in calories) use salsa (as much as you want), a tablespoon or so shredded cheese and fat free sour cream. You should still get in at least 4 serving of vegetables each day even on a low carb diet. Broccoli and cheese is a good choice, almost any steamed vegetable with a spritz of italian dressing is delicious. Zuchinni and squash are about to be in season and they are great spritzed with olive oil, sprinkled with your favorite seasoning (I like garlic) and grilled until tender. In the end it is the lack of calories that allow you to loose weight. If you stay in ketosis you will go into "starvation mode". Limiting carbs like bread is a good idea no doubt but in the end it is all about the calories.

.."In the end it is the lack of calories that allow you to loose weight"..

NO NO NO. For example, and it may not be healthy, you could eat 10,000 calories a day and lose weight if you keep your carbs at about 20-30 per day. If you are in ketosis (you HAVE to be in ketosis), your body does not draw energy from the food you eat. Ketosis is what happens when your body burns its fat storage. Your body does not burn fat storage because it's in ketosis. It is in ketosis BECAUSE it is burning fat in storage.

If people are not familiar with the way a *truly* low carb diet works, they are just confusing the matter by saying stuff like the above quotation.