Keto Help
asillem74
Posts: 18 Member
im about ready to throw in the towel and go back to weight watchers ...
I changed my eating habits on June 29th and lost ten pounds between then and July 26th. Healthy eating. Lots of salads. No wheat. On July 27th I began the Ketogenic Diet. In the first four days I lost 7.5lbs. Understanding that this was all water weight (I have 120ish to lose) I was still thrilled and, while I am a very realistic person, I expected more loss 6 weeks into it. As of today I'm down a total of 10lbs since starting Keto but only 2.5lbs after the 4th day. I workout about 3x/week. Almost always have a minimum of 2L of water and, with the exception of a day or two, am under 1700 calories/day. With the exception of yesterday (and a few days in the beginning as I was learning), my carbs are always under 20g.
While I had hoped to be one of those people who could yell from the mountain tops "I lost 75 lbs in 6 months" I was very real in believing that I'm not the average person who why would I get those results?! Still, I expected at least 1-2 pounds per week ... not down a couple of pounds then sit there for a couple of weeks. Down a pound then stay there for a couple of weeks.
Is this normal? Dothings go slow in the first month then pick up? Is it my body adjusting to the changes? At this rate it's going to take me a year to lose another 25 lbs and that's not okay with me. I don't want miracles but 1-2lbs/week isn't unrealistic. Maybe Keto just isn't for me...
Thanks in advance for your comments. Any feedback is great appreciated.
I changed my eating habits on June 29th and lost ten pounds between then and July 26th. Healthy eating. Lots of salads. No wheat. On July 27th I began the Ketogenic Diet. In the first four days I lost 7.5lbs. Understanding that this was all water weight (I have 120ish to lose) I was still thrilled and, while I am a very realistic person, I expected more loss 6 weeks into it. As of today I'm down a total of 10lbs since starting Keto but only 2.5lbs after the 4th day. I workout about 3x/week. Almost always have a minimum of 2L of water and, with the exception of a day or two, am under 1700 calories/day. With the exception of yesterday (and a few days in the beginning as I was learning), my carbs are always under 20g.
While I had hoped to be one of those people who could yell from the mountain tops "I lost 75 lbs in 6 months" I was very real in believing that I'm not the average person who why would I get those results?! Still, I expected at least 1-2 pounds per week ... not down a couple of pounds then sit there for a couple of weeks. Down a pound then stay there for a couple of weeks.
Is this normal? Dothings go slow in the first month then pick up? Is it my body adjusting to the changes? At this rate it's going to take me a year to lose another 25 lbs and that's not okay with me. I don't want miracles but 1-2lbs/week isn't unrealistic. Maybe Keto just isn't for me...
Thanks in advance for your comments. Any feedback is great appreciated.
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Replies
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I followed Weight Watchers for 4 months - I lost 20lbs but MFP is the best method, IMO.
Eat whatever the hell you like at a deficit and you'll lose weight. You shouldn't have to pay a 'membership fee' for someone to weigh you once a week. Also, Weight Watchers - once looked into a bit deeper - is a lot more restrictive than it needs to be. They start you out eating a very low amount of calories and frankly, it isn't sustainable in the long run. Yes you'll lose weight - I lost weight on Weight Watchers many times before following the plan to a T. But once my nails started breaking off and my skin breaking out in spots, I needed to do it a healthy way. On MFP, I can eat around 400 extra calories per day and still lose weight. WW is very restrictive despite their "eat what you like" advertisements.
I have no experience whatsoever with the keto diet. I don't even know what it involves so I can't have an opinion. I'd say keep it simple, forget these 'diet plans' and simply at a deficit and move more. Track what you eat to make it easier and you'll lose weight. I promise. Best of luck
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You lose weight from being in a caloric deficit. WHAT you are eating is irrelevant when it comes to weight loss. Okay let me rephrase that, it would be ideal to make sure you're getting enough protein to help maintain muscle mass, while losing.
Can you open your diary and provide your stats?0 -
I want to say that I read something on the forums at some point about slows downs with keto, but I could be making that up or thinking of something else. I do know that these groups would be good places to ask, and if you are concerned about keto not being for you, don't be afraid to tell them that as well. The keto dieters in the groups are pretty honest about what eating a keto diet means realistically and acknowledge that it may not be a good fit for everyone.
http://community.myfitnesspal.com/en/group/1143-keto
http://community.myfitnesspal.com/en/group/1494-reddit-keto0 -
PinkPixiexox wrote: »I followed Weight Watchers for 4 months - I lost 20lbs but MFP is the best method, IMO.
Eat whatever the hell you like at a deficit and you'll lose weight. You shouldn't have to pay a 'membership fee' for someone to weigh you once a week. Also, Weight Watchers - once looked into a bit deeper - is a lot more restrictive than it needs to be. They start you out eating a very low amount of calories and frankly, it isn't sustainable in the long run. Yes you'll lose weight - I lost weight on Weight Watchers many times before following the plan to a T. But once my nails started breaking off and my skin breaking out in spots, I needed to do it a healthy way. On MFP, I can eat around 400 extra calories per day and still lose weight. WW is very restrictive despite their "eat what you like" advertisements.
I have no experience whatsoever with the keto diet. I don't even know what it involves so I can't have an opinion. I'd say keep it simple, forget these 'diet plans' and simply at a deficit and move more. Track what you eat to make it easier and you'll lose weight. I promise. Best of luck
Thanks so much for your encouragement. According to various sources, I should be eating approximately 1900 calories to lose 1-2lbs/week. I eat max 1700 and often come up short at the end of the day. My workouts are not 'light and fluffy' for lack of a better description. I'm sweating my *kitten* off in spin classes, power barbell classes, swimming a km or two at a time and doing kettlebells at home along with some yoga for stretching. Based on that you'd think i'd be losing. Lol0 -
I want to say that I read something on the forums at some point about slows downs with keto, but I could be making that up or thinking of something else. I do know that these groups would be good places to ask, and if you are concerned about keto not being for you, don't be afraid to tell them that as well. The keto dieters in the groups are pretty honest about what eating a keto diet means realistically and acknowledge that it may not be a good fit for everyone.
http://community.myfitnesspal.com/en/group/1143-keto
http://community.myfitnesspal.com/en/group/1494-reddit-keto
Thank you. I'll go check those out.
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Liftng4Lis wrote: »You lose weight from being in a caloric deficit. WHAT you are eating is irrelevant when it comes to weight loss. Okay let me rephrase that, it would be ideal to make sure you're getting enough protein to help maintain muscle mass, while losing.
Can you open your diary and provide your stats?
Hmmm. How do I don that?
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Liftng4Lis wrote: »You lose weight from being in a caloric deficit. WHAT you are eating is irrelevant when it comes to weight loss. Okay let me rephrase that, it would be ideal to make sure you're getting enough protein to help maintain muscle mass, while losing.
Can you open your diary and provide your stats?
Hmmm. How do I do that?
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go to setting>.diary settings> scroll down page and make public. . . .Liftng4Lis wrote: »You lose weight from being in a caloric deficit. WHAT you are eating is irrelevant when it comes to weight loss. Okay let me rephrase that, it would be ideal to make sure you're getting enough protein to help maintain muscle mass, while losing.
Can you open your diary and provide your stats?
Hmmm. How do I do that?
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I dont necessarily do keto but I'm on low carb, high fat. I usually have under 40g. Do u measure ur ketosis with the urine sticks? U may have some carbs you aren't accounting for. I know I didn't realize splenda has one carb per packet and so do most sugar free mix ins like crystal light. Make sure u are also eating enough fat and protein when keeping ur carbs so low. If it's not working for you, u might want to switch to something else or add back in a few carbs. I tried WW but I just can't handle processed carbs without setting off major cravings so the low carb works for me. Good luck!0
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kittykarin wrote: »I dont necessarily do keto but I'm on low carb, high fat. I usually have under 40g. Do u measure ur ketosis with the urine sticks? U may have some carbs you aren't accounting for. I know I didn't realize splenda has one carb per packet and so do most sugar free mix ins like crystal light. Make sure u are also eating enough fat and protein when keeping ur carbs so low. If it's not working for you, u might want to switch to something else or add back in a few carbs. I tried WW but I just can't handle processed carbs without setting off major cravings so the low carb works for me. Good luck!
That's one thing I love about Keto. I don't crave things. No late night snacking or hunger pains. According to the keto stix, I am in ketosis. I range from moderate to the lighter of the 'large' colours. I use skinny girl sweetener which is 0 carbs. On occasion I use crystal lite fruit punch for the soda stream. That has sugars despite being 0 carbs?
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go to setting>.diary settings> scroll down page and make public. . . ._Terrapin_ wrote: »
[/quote]
Done! Thank you.
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It depends on how much you drink. I know that they can put 0 even if it's like .75, so if you have a lot they can add up. I used to drink the diet lemonade from chickfila but that has like 3 carbs a serving! Carbs are sneaky! Add me as a friend if you want. I have an open diary to friends and love to talk with other low carbers. :-)0
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You've lost 20 lbs in about 10 weeks and you think you need to change something?0
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It looks like most of your measurments are by serving, or cup. Cups and teaspoons are only accurate for liquids (and even then, few measuring cups or spoons measure precisely, close enough though). If you want to count calories more effectively, then you will want a kitchen scale. You will probably find that you have been eating more calories than intended. 0
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Simple change: buy a scale and weigh in grams. Foods like nuts(macadamia), fried chicken, would be more accurate weighing them and not eyeballing the measuring cup. And remember "Nobody yelled from the valley after they gained 75 pounds in 6 months" My point is to be patient and expect and anticipate plateaus. I had 3 lasting on average of 5 weeks, usually when you increase exercise you retain water. So move more, weigh with accuracy, continue to log constantly, and be patient. Good luck.0
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_Terrapin_ wrote: »Simple change: buy a scale and weigh in grams. Foods like nuts(macadamia), fried chicken, would be more accurate weighing them and not eyeballing the measuring cup. And remember "Nobody yelled from the valley after they gained 75 pounds in 6 months" My point is to be patient and expect and anticipate plateaus. I had 3 lasting on average of 5 weeks, usually when you increase exercise you retain water. So move more, weigh with accuracy, continue to log constantly, and be patient. Good luck.
Thank you. I do have a scale that weighs in both grams and pounds/ounces and use it religiously. Whether it is Keto or another method, I will continue to log ... and find patience. lol
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VykkDraygoVPR wrote: »It looks like most of your measurments are by serving, or cup. Cups and teaspoons are only accurate for liquids (and even then, few measuring cups or spoons measure precisely, close enough though). If you want to count calories more effectively, then you will want a kitchen scale. You will probably find that you have been eating more calories than intended.
Often the foods I'm eating are recipes I've entered into MFP and choose those by serving. Most foods are weighed.
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Cap your daily fat intake at 100 grams for a couple of weeks and see where that takes you. If you have a fair bit to lose body fat will fill the gap.
Too much exercise is a thing, so consider whether that is actually contributing.0 -
You've lost 20 lbs in about 10 weeks and you think you need to change something?
I know. It sounds ungrateful, doesn't it? The joys of the written word. I am not at all unhappy with the results. I'm not UNDERSTANDING why, despite food choices, water consumption and exercise, I am staying at the same weight time and time again. Regardless of what I've lost, the fact remains that I have been this weight now for 2-3 weeks. Before that I was the previous weight for 2 weeks. Following a diet of reduced calories (which I am being that I should be consuming 1900 for someone my weight who wants to lose 1-2lbs and week and typically don't go over 1700) and exercise, people tend to lose an average of 1-2 pounds a week. A Keto lifestyle boasts different results and I'm wondering why I'm not seeing even remotely close to what is typical. So please ... don't misunderstand my need for understanding. I'm simply looking for ideas as to why I'm possibly not losing 1-2lbs/week on average and, if this is going to be the case, why stick with Keto which is a lot of work rather than go back to what I was doing before - which was also work but not a restrictive. (That who said ... whatever my choices I will keep a lot of these Keto recipes because they're just very good!!!!!)0 -
Heres an article discussing LCD and excercise, and how it relates to weight loss.
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/
Hard to say in your case if this applies, but def worth reading.
Also if you go to his (lyle mcdonald) main page he has topics covering keto and/or just about any question you would have regarding fat loss.0 -
If you enjoy a keto diet, fine. Otherwise it's completely unnecessary. I'm 125, have been losing 1.2 lbs/week for the last 7 weeks and eat a very high carb diet (75-80%). It's mostly whole foods and plant based and low in fat/oils.
If you're not losing, then it simply means that your diet and exercise combined are at maintenance. After the initial water weight loss, you should see some results, it shouldn't take weeks. Make sure you're taking measurements as well. If you're not losing inches, whatever you're doing is not working and you either need to exercise more OR eat less OR both.0 -
Please note that, regardless of what weight loss methods I could have chosen, the same lack of understanding would be present and Id still be wondering why I'm staying the same weight for weeks.
I greatly appreciate all feedback and suggestions. 0 -
If you are already measuring, then just stick with it. It's probably just water retention. My sister just had a big drop in her weigh-in, where she had been stable for the past couple of weeks. Women tend to retain water more often and more easily than men, as frustrating as that is.
And I understand being discontent even with a good rate. I'm impatient, and just want to get where I want to be, so I can fit in my old clothes again.
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I do keto too. I find I do get the same ups and downs as I would with other diets. I can fluctuate a good lb per day but the overall trend is down. I like to weigh everyday so I can see the trends, and so I am not disappointed at the end of the week if I happen to weigh in on a high day. I just put it on a little graph and update it everyday.
Your overall trend is down so keep doing what you are doing. If it seems stuck, play around with food choices a bit. Go carnivore for a few days, or eat more fats for a few days. Maybe try fasting for a day or until the afternoon, or be a vegetarian keto'er for a few days. I find changing things seems to help keep the scale moving.... This is just my own experiences though.
I would double check your logging accuracy. Make sure your weights and info of the food you are eating is correct. I don't worry about my calorie limit except that I want my overall intake to average out to near my goal. I think my goal is 1420 kcal per day but it averages out to 1500 something. Some days are 2100 and others are 1000, but it evens out in the end and I am losing 1-2 lbs per week.
The Low Carber Daily is another supportive group to try for LCHF. Best wishes.0 -
Please note that, regardless of what weight loss methods I could have chosen, the same lack of understanding would be present and Id still be wondering why I'm staying the same weight for weeks.
I greatly appreciate all feedback and suggestions.
Weightloss is rarely linear, no matter what way of eating you choose. Some weeks you don't lose, that's just how it is. But if you know you're in a deficit and the trend is downwards, then I wouldn't change much -- unless you don't find the food you're eating satisfying.0 -
It is incredibly common to hit a slow down (from what you were seeing at the beginning) after a several weeks of Keto. However, it's not really a slow down when you look at the total loss over the time frame you are talking about.
It's also very, very common to have the scale stall on you but see reduction of measurements. I can tell you that you need to measure several different places because if all you're measuring is your waist and the scale is not moving and the waist is not decreasing, that doesn't mean you haven't lost from your neck, thighs, lower abdomen, back, rib cage arms and pretty much everywhere else that we are always less concerned about. This was true for me in the beginning but luckily I measured all over and took photos and though the scale had stalled and my waist was the same, I had lost a couple of inches from around my ribs. I was shocked.0 -
Thanks for all of your help and encouragement. I read the articles ... interesting. I'm thinking that I may experiment with increasing my calories on the days that I workout rather than keeping them the same daily and giving up the workouts. Let's see what happens.
Thanks again.0
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