Atkins/LCHF Weight Fluctuations

5inead
5inead Posts: 8 Member
in Health and Weight Loss
At the weekend I reached an all-time low loss of 15lb, bringing me much closer to my target of 22lb. However, as excited as I was to see that number on the scale, I was realistic and knew it had probably been caused by dehydration from the wine I had indulged in at a party the night before.

I expected the number to jump up a bit but, in the 5 days since then, my loss has shrank to 11.7lb. I eat 1,200 calories a day which feels optimal for my hunger and activity levels and have worked out a LCHF ratio over the last 4ish months that works best for my body. So, I know this can't all be fat gain. However, why is my weight continuing to climb.

I eat perfectly (by my standards) everyday and drink 5-7L of water each day (it's very warm here right now). I had hoped to reach 22lb weightloss by my holiday at the end of August which, now, seems like a stretch and is frustrating but, what's annoying me more is the WHY my weight is fluctuating like this? The only thing I can think of is that I'm not getting enough fibre as I haven't 'gone' since Monday morning (today is Thursday). I don't feel bloated or heavy or like I need to go but, I feel I should so, I did buy some fibre supplements. Would this contribute to an increase in numbers on the scale?

I've already planned to cut out the little alcohol I do drink entirely in the run up to the trip and am working some more HIIT into my training. Any other suggestions?

Replies

  • mkroberger
    mkroberger Posts: 25 Member
    Here's a good article on why you may not be losing weight on your low carb diet. Read their list of reasons why and maybe something will strike a chord?

    http://authoritynutrition.com/15-reasons-not-losing-weight-on-a-low-carb-diet/

    Also, if you are "backed up" then that is adding weight. Get that fiber in and flush out your system. I'll bet you will lose a couple then!

    Good luck!

    I just started LCHF Sunday. I didn't weight myself until yesterday because I knew it might be me too bummed out after coming off vacation. But I have lost a little even since yesterday. The first week is always the most loss though because of the water weight. But I definately feel lighter and less sluggish!
  • Branstin
    Branstin Posts: 2,320 Member
    The rate at which your body burns fat varies from week to week due to bowels, sodium, hormones, exercise, stress, TOM, etc. This is normal body fluctuations and should be expected. Since you were losing prior to this week then continue as you were and have patience. Your body will catch up. The number on the scale sucks because it doesn’t account for body composition. If you aren’t doing so then take measurements and compare those as well as the scale reading. Focus more on a trend over a period such as 4-6 weeks as opposed to every week.
  • 5inead
    5inead Posts: 8 Member
    @mkroberger Thank you, I will have a read of that and see if I have overlooked something the further into this I have got!

    I'm such a huge fan of the LCHF way now. I have never felt better, my skin looks great and my sleep is so solid. It's also the only "way" of eating and living that has really worked for me. Hopefully it does for you too - good luck!
  • 5inead
    5inead Posts: 8 Member
    @Branstin TOM screwed me up at the beginning of last week so, it's kind of two weeks in a row that things have been a bit all over the place.

    However, you are right. I am still equating the number on the scale with fat loss which I know, rationally is wrong! I do take measurements every two weeks and am kind of dreading tomorrow's because of how the scales says things have been going but, it'll be interesting to see progress (or lack thereof!) nonetheless!

    Thanks!
  • hovis153
    hovis153 Posts: 6
    Having eaten low carb for a number of years and lost 9 stone todate, another 30lb to go, I have not fallen off the wagon and piled pounds back on, I have stalled for weeks on end but inches fell off, so I am not a slave to the scales. The article highlighted by the previous responder is very good.

    I would like to mention a couple of things, 1) by rights you should not been doing LCHF + calories, it should be one or the other.

    You are probably not eating sufficient in terms of good fats for what you body needs to compensate for the carbs. Try adding in coconut oil (Holland & Barrett do a good one - make sure it is for eating and not for putting on your body).


    2) Another good low carb way of eating, that I have found successful is the Harcombe Plan. There is plenty of guidance on line for anyone wanting to try this for at least a month, I would suggest, so no need to buy the book or recipe book until you are sure it is for you.

    It allows for plenty of real foods but there is less messing about compared to Atkins, Paleo, Dukan, etc. There is a table of carb and fat foods which is easy to follow.

    http://theharcombediet.com/assets/downloads/pdfs/fats_and_carbs.pdf

    There is a five day inital plan, followed by phase 2. Eating out is easier as well. Phase 3 is maintance, I have yet to get to this point.

    You could also be drinking too much 5-7L is a lot and can be as bad as not drinking sufficient. If you do get bunged up try flaxseed muffin made in a microwave.

    Basic receipe

    25g Ground Flaxseed (get mine from Holland & Barrett via mail order, watch out for offers)
    1/4-1/2 teaspoon Baking powder

    Mix these two together very well in a small plastic basin (or large mug). The baking powder can clump a bit.

    Add one medium egg and a splash of water. Mix very well in the dry ingredients.

    Microwave on high for 1 - 1.5 mins depending on mwave.

    One can add sweetner or salt & pepper, cocoa powder, parmesan cheese.

    When cooked I have mine for b/fast with berries and cream or greek yogurt plain or have it with egg and bacon, with butter and marmite, or with coconut oil.

    Under Harcombe this muffin would be part of a fat meal.

    http://www.food.com/recipe/one-minute-flax-muffin-low-carb-295649
  • 5inead
    5inead Posts: 8 Member
    Having eaten low carb for a number of years and lost 9 stone todate, another 30lb to go, I have not fallen off the wagon and piled pounds back on, I have stalled for weeks on end but inches fell off, so I am not a slave to the scales. The article highlighted by the previous responder is very good.

    I would like to mention a couple of things, 1) by rights you should not been doing LCHF + calories, it should be one or the other.

    You are probably not eating sufficient in terms of good fats for what you body needs to compensate for the carbs. Try adding in coconut oil (Holland & Barrett do a good one - make sure it is for eating and not for putting on your body).


    2) Another good low carb way of eating, that I have found successful is the Harcombe Plan. There is plenty of guidance on line for anyone wanting to try this for at least a month, I would suggest, so no need to buy the book or recipe book until you are sure it is for you.

    It allows for plenty of real foods but there is less messing about compared to Atkins, Paleo, Dukan, etc. There is a table of carb and fat foods which is easy to follow.

    http://theharcombediet.com/assets/downloads/pdfs/fats_and_carbs.pdf

    There is a five day inital plan, followed by phase 2. Eating out is easier as well. Phase 3 is maintance, I have yet to get to this point.

    You could also be drinking too much 5-7L is a lot and can be as bad as not drinking sufficient. If you do get bunged up try flaxseed muffin made in a microwave.

    Basic receipe

    25g Ground Flaxseed (get mine from Holland & Barrett via mail order, watch out for offers)
    1/4-1/2 teaspoon Baking powder

    Mix these two together very well in a small plastic basin (or large mug). The baking powder can clump a bit.

    Add one medium egg and a splash of water. Mix very well in the dry ingredients.

    Microwave on high for 1 - 1.5 mins depending on mwave.

    One can add sweetner or salt & pepper, cocoa powder, parmesan cheese.

    When cooked I have mine for b/fast with berries and cream or greek yogurt plain or have it with egg and bacon, with butter and marmite, or with coconut oil.

    Under Harcombe this muffin would be part of a fat meal.

    http://www.food.com/recipe/one-minute-flax-muffin-low-carb-295649

    Thanks for your reply and congratulations on your loss so far - that's incredible!

    I do know that calorie counting and LCHF isn't the norm. When I started, I was a lot more lenient on the amount of food and amount of calories I ate. However, this didn't work for me and now I strive to eat a level of calories that satiates me (I'm never hungry/tired which is what still amazes me most about LCHF!). I train 4 days a week and, on those days, I am a lot looser with calories but, I have learnt that my body just doesn't need as many calories as I thought it did so, it's more a guideline than a rule for me. I always aim for my ratio, even if that means I go over calories.

    I eat real butter, olive oil, coconut oil everyday and avocado every few days. Getting enough fats into me was a huge learning curve at the beginning so, it's something I am fanatical about now!

    I haven't heard of Harcombe but, I will definitely look it up. Also, thanks for the muffin recipe - I'll try that out!
  • jaleci
    jaleci Posts: 4
    Hi, I have just started and am almost at 2 weeks. 2 days in to it I put on 2 kgs and the scale are yet to move again. Feeling very nervous and confused. ..I have had a sleeve in the past so I cant have huge meals so I know I am not eating too much protein or veg. My ketones are at 0.5... I have fats with every meal, butter, creams, avocado. But I feel I am dieting blind....

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