We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
Help from my keto friends
kristafb
Posts: 770 Member
Hi everyone! Could someone take a look at my food diary & tell me if I'm doing something terribly wrong lately. I had lost weight steadily the first 2 weeks (almost 11 lbs) but have barely had a loss in the last 2 weeks and the little bit I did I gained back again.
Yesterday I changed my Macros yesterday from 60f/30p/10c to 70f/25p/5c hoping that would make a difference. (now before you look at yesterday - i was over my calories but I was working a 14 hour shift, up at 4 so i did have a bit more than usual.) Generally I eat around 1300 cal/d.
Also the last couple of days I've been feeling a bit less satisfied with my food, wanting to snack more than I had. The first 2 weeks I found I had to force myself to eat some days. Last night I found myself foraging around in the fridge at 8pm after I had eaten supper & more than enough food through the day.
Long and short of this is I'm just looking for a little advice if anyone has some i'd appreciate it.
ps - if you look at my diary and wonder what protein bread is its just 2pieces = 1 ounce cream cheese/ 1 egg/ 1 tbsp flax meal blended & baked.
Yesterday I changed my Macros yesterday from 60f/30p/10c to 70f/25p/5c hoping that would make a difference. (now before you look at yesterday - i was over my calories but I was working a 14 hour shift, up at 4 so i did have a bit more than usual.) Generally I eat around 1300 cal/d.
Also the last couple of days I've been feeling a bit less satisfied with my food, wanting to snack more than I had. The first 2 weeks I found I had to force myself to eat some days. Last night I found myself foraging around in the fridge at 8pm after I had eaten supper & more than enough food through the day.
Long and short of this is I'm just looking for a little advice if anyone has some i'd appreciate it.
ps - if you look at my diary and wonder what protein bread is its just 2pieces = 1 ounce cream cheese/ 1 egg/ 1 tbsp flax meal blended & baked.
0
Replies
-
This might be a useful article:
http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html
I've had weeks at a time when the scale didn't budge, or crept up before getting back on a nice downward slope. Be patient, trust the process and trust your body.
Find the correct macros and stick with them. If you need a snack have a snack. Making this a soul crushing journey is a quick way to make it a journey you'll have to repeat. Making this a pleasant experience is the best way to make it sustainable. In the end, a few hundred extra calories a week are not going to make a big difference in how long it took to lose the weight.
What I do, and I don't know if it would work for you, is to build in a cushion. I am allowed to go a certain amount of calories over my goal each day, though I rarely do. This makes it so it's not as much like a horrible deadline on eating for the day, and more like it's the little light on my dashboard which goes on when I'm getting low on gas.
The most important thing to remember is you're succeeding! Be proud of yourself, you're winning this and you'll end up where you want to be.
People think of diets as a race, but if you embrace this as a lifestyle change you'll find that as long as you're getting to where you want to be it's not as important how long it takes. There's no free ice cream at the end, after all. ;-)0 -
From what I see, your diary looks fine. I personally would add more calories (preferably from fat). I myself tend to eat anywhere from 1550-1800 calories a day, depending on exercise and hunger.0
-
People think of diets as a race, but if you embrace this as a lifestyle change you'll find that as long as you're getting to where you want to be it's not as important how long it takes. There's no free ice cream at the end, after all. ;-)
This.
My last attempt at eating LCHF, I was so strict on myself. Went crazy if the scale didn't budge week to week. This time around, I'm in it for the long haul. I also have a weekly cheat day so as to "trick" my body into thinking I'm changing things up again--also so I can treat myself to the food(s) I miss.0 -
Hi Skoster1 and thank you for the response. I actually read that that article yesterday & did learn a lot from it but for the life of me can't figure out what whoose is. Patience is not my best quality but I know this will take time. I will say this, loss or not, I feel a lot better mentally & physically & for the first time in a long time look forward to my meals so that alone makes doing this worth while.
and strawmama I was thinking the same thing. I'm going to give my new macros a couple of weeks to see if they make a difference and if not I may adjust them to higher calories & more fat, like you have yours set.
Thanks 0 -
a whoosh is a drop in weight, typically overnight or in a period of a few days.0
-
a whoosh is a drop in weight, typically overnight or in a period of a few days.
Thank you! Apparently I didn't know it because I haven't seen it in a while. lol0 -
LOL. I weigh daily (because I'm senseless) and my losses typically show up in this fashion. I'll weigh 5lbs more than the week before on Thursday, and come Friday, I'll weigh 6lbs less. It's a weird phenomenon.0
-
I'm a crazy daily weigher too! It keeps me on point. When I stop weighing I get off track. I just looked at my report for the last month of weight loss & I haven't seen a significant 'whoosh' since between the 8th -10th when I went down almost 4 lbs. for the last 12 days I've lost & gained the same 2 lbs over & over. super frustrating!0
-
LOL. I weigh daily (because I'm senseless) and my losses typically show up in this fashion. I'll weigh 5lbs more than the week before on Thursday, and come Friday, I'll weigh 6lbs less. It's a weird phenomenon.
I have the same sense of senselessness! ;-)
kristafb: You're feeling better, don't worry, that's most of the battle. Think of the way you eat as a way to feel good and the weight loss as a kind of side effect. That way every day when you feel good you can bask in the success, and just enjoy the side effect as it happens.0 -
Also Strawmama- have you found the 'treat" has tricked your body? do you see a big gain or loss from them. I was thinking about trying a higher carb meal to see if it might kick start things but I'm afraid it will put me back into craving mode when my sugars go up.0
-
LOL. I weigh daily (because I'm senseless) and my losses typically show up in this fashion. I'll weigh 5lbs more than the week before on Thursday, and come Friday, I'll weigh 6lbs less. It's a weird phenomenon.
I have the same sense of senselessness! ;-)
kristafb: You're feeling better, don't worry, that's most of the battle. Think of the way you eat as a way to feel good and the weight loss as a kind of side effect. That way every day when you feel good you can bask in the success, and just enjoy the side effect as it happens.
You are sooooo right Skoster1!! I just wish my outsides would catch up with my insides so we all feel the same. haha.0 -
Also Strawmama- have you found the 'treat" has tricked your body? do you see a big gain or loss from them. I was thinking about trying a higher carb meal to see if it might kick start things but I'm afraid it will put me back into craving mode when my sugars go up.
It does, if I do it right. I have a sensitivity to processed flours. I can handle whole wheat stuffs. Anyway, I typically "cheat" on Sundays. Weigh in Mondays, up about 2lbs. By my Friday/Saturday weigh in, I'm down another pound, plus the two I gained (which I'm pretty sure is just the carbs storing water to process).
If I over-do it, I'll have a headache most of the day Monday...but as far as cravings, What I eat Sunday makes me crave high-fat foods the rest of the week, which is a good thing 0 -
LOL. I weigh daily (because I'm senseless) and my losses typically show up in this fashion. I'll weigh 5lbs more than the week before on Thursday, and come Friday, I'll weigh 6lbs less. It's a weird phenomenon.
I have the same sense of senselessness! ;-)
kristafb: You're feeling better, don't worry, that's most of the battle. Think of the way you eat as a way to feel good and the weight loss as a kind of side effect. That way every day when you feel good you can bask in the success, and just enjoy the side effect as it happens.
You are sooooo right Skoster1!! I just wish my outsides would catch up with my insides so we all feel the same. haha.
They will. Over the last two years of losing weight it finally occurred to me that I needed to change my mindset. I needed to stop itching for it to get over with and enjoy and be proud of what I had accomplished. That's also when I stopped really caring about a goal weight.
It's not about weight. It really isn't. It's about happiness.
Whatever the number is on the scale doesn't matter, what matters is that I'm happier than I was before.
This isn't a fat loss diet, it's an unhappiness diet I'm on. Weight? Que sera sera.
EDIT: I definitely support Strawmama in her method, though I'd advise anyone starting out to really focus on the basic keto diet before thinking about doing cheat days. Give it 6 months, then see if you need them.0 -
Perhaps I'll give the treat thing a go this week.
And Skoster1, your success is proof you know what you're talking about 0 -
Perhaps I'll give the treat thing a go this week.
And Skoster1, your success is proof you know what you're talking about
Good luck, I'm sure you'll find the right path for yourself! :-)0 -
Hi Kris,
I have been on this Keto journey for 33 days now. Early on, I must have gotten Keto flu, and though still low in Carbs, I had bread and soup to calm my nausea...but then continued my trek finally getting my carbs below 30. I weigh myself everyday just to see the fluctuation of yesterday's meals (sodium, carbs etc). It is just habit, and then I log my weight weekly here on MFP.
I shared yesterday in my Newsfeed a reprint article by another Keto member. I do not know if you had a chance to read it, but it sounds like what you are going what he is explains.
http://www.myfitnesspal.com/blog/LowcarbNY
Your low carb intake looks great to me. I have never gotten mine down to 13. Sooo CONGRATS. I had been sooo full early on, and yesterday was the first time I was HUNGRY, so I ate a pack of almonds late. I got up this morning and weight...and I jumped a whole pound. (I get up at 4am to make DH's lunch...then I go back to sleep. When I get up a few hours later, my weight settles down to a lower amount). I am HUNGRY this morning, but, will go back to sleep again for a bit, then have bacon and eggs for breakfast.
I lost an initial 5 lbs in 32 days...and I am EXCITED, cause I have 5 more pounds to lose, but, I also know (according to the article) that I am not in a hurry to lose the last 5, since now I am burning FAT...and not CARBS...and I am interested in losing body fat now.
If you read the article, I apologize. I read your thread and appreciate *skoster1* experience. I am gleaning from this new lifestyle all there is to learn. I watch Stephanie Person on YouTube who is a Keto Fitness Coach. She looks grrreat, and love her videos. She has been on this Keto way of life for 4 years. She is full of energy, and encourages us never to give up.
Anyway, THANKS for the question. I look forward to the continued Body Fat loss...doing Keto...with all my Keto Pals.
Hugs and Smiles,
Deb :drinker:
P.S. What got me started was the book Grain Brain that my daughter gave to me. Grrreat book...and since you are have dropped your carbs drastically and increased your Fat intake...your brain is thanking you. :flowerforyou:0 -
During the first couple of weeks of keto, your weight loss will be significant. You're dropping water weight and glycogen. After a few weeks, your glycogen stores are gone, and you're transitioning to really just burning fat. This "stall" is a good thing. It goes slower, as a pound of fat is 3500 calories and a pound of glycogen is about 500, but it definitely means more when you think about it.
Try reading this post, it'll give you some more information: http://www.myfitnesspal.com/topics/show/684525-why-the-rapid-weight-loss-on-low-carb-induction-stops0 -
Hi Kristfb, I'm still new at all this too and great question. I too wanted to know the same thing you asked. I've learned a lot from the responses you have gotten. I don't think I will carb up though until I am fully keto adapted and even then I'm not sure I will. I'm trying this week to just listen to my body and not pay attention to calories as much as I am to my macro's - I'm doing 75/20/5 and I know I have been in ketosis for a good 2 weeks. I know my body has to make the adjustments from a high carb and I mean a really really high carb diet to now a really low carb diet. My body has to be thinking I'm nuts and is having issues but I know eventually it will change it's mind and like the ketones instead of sugar to burn as fuel. It's just a process.
The article debilang had in her response is a good one to read. It helped me and the chiclet she watches on UTube is very helpful too. Here is a link to one of her video's that might help you in the situation.
http://www.youtube.com/watch?v=5C5Yur4xkuc. 0 -
Ok so after 2 days of gains (.5-1lb each day) I decided to up my fat. Last night I made fat bombs for the first time & ate one. I kept my carbs very low (4%) but upped my calories a bit & today I was down 1.5 lbs, still not below my lowest but back on track. My body is super sensitive to carbs so perhaps I wasn't keeping them low enough.
On another note, we are having a huge storm here in NOva SCotia and I am working all night (police dispatcher) and because of the skeleton crew & conditions management has brought us in treats. and by treats I mean, cookies, potato chips, fruit, fruit juice, crackers & dip, anything a low carber woulld shun is sitting here. Everyone snacking around me, ugh!!! Thank goodness I packed a yummy low carb supper!!
Wish me luck :frown:0 -
Ok so after 2 days of gains (.5-1lb each day) I decided to up my fat. Last night I made fat bombs for the first time & ate one. I kept my carbs very low (4%) but upped my calories a bit & today I was down 1.5 lbs, still not below my lowest but back on track. My body is super sensitive to carbs so perhaps I wasn't keeping them low enough.
On another note, we are having a huge storm here in NOva SCotia and I am working all night (police dispatcher) and because of the skeleton crew & conditions management has brought us in treats. and by treats I mean, cookies, potato chips, fruit, fruit juice, crackers & dip, anything a low carber woulld shun is sitting here. Everyone snacking around me, ugh!!! Thank goodness I packed a yummy low carb supper!!
Wish me luck :frown:
Good luck! You'll make it! If it's tough then go over calories with some keto snacks but keep your macros.0
This discussion has been closed.