kmhaley81 wrote: »

1380 cal, 70% f, 5% c, 35%p

I think your numbers are off.... your macros equal 110%.

I would keep your macros as they are for the time being... if anything I'd add more fat and lower protein intake a bit. It's only been 2 weeks, so don't freak out if there haven't been any changes yet. Some people start slow, then they'll lose a bunch of weight really quickly.

How were you eating prior to starting a LCHF diet? Did you have any signs of metabolic syndrome? One thing I will say is that if you're working out 6 days a week, eating 1380 calories a day seems really low. It might be beneficial for you to eat more while your body adapts to a different way of eating...

Since you have PCOS, there's no doubt some insulin resistance. This could be making you more likely to convert protein into glucose. I would honestly decrese protein and increase fat.
Did you set calorie and macros using one of the Keto calculators? Try this one if you haven't done this yet. http://keto-calculator.ankerl.com
If it sets your calorie goal at around what you have then I would keep the calories set low.
I hate to regurgitate the crap we often hear, but accurate calorie recording and exercise burns are sometimes the culprit. If it's possible that you may be selecting incorrect MFP entries or not quite recording the amounts correctly, it could certainly make alot of difference. Just consider those possibilities.
The other really common thing that happens when weight isn't coming off is that inches actually are. If you haven't measured yet, definitely make it a priority to do so. And not just your waist. Measure your biceps, neck, thighs, around the ribs, hips... Because you may not get any result in one area but see something in another. I know that early in for me, I was surprised that I had a huge loss around my ribs but very little anywhere else at one point. To date, I've had the biggest losses in that area. Just make sure that you measure at the largest place for each one and the tape measure is parallel all the way around. And measure smallest area at the waist. This will help with accuracy.
It's really unusual to at least not get done loss showing from a bit of water weight from burning through glycogen, so that makes me wonder if you're getting some sneaky carbs and it kinda makes the protein thing make more sense too...
Anyway, part of the process is experimenting and adjusting. I'd try lower protein, higher fat and really really watch for sneaky carbs for the next week and see if anything changes.
For sneaky carbs, consider if you have too much artificial sweetener or are preparing low carb versions of high carb foods and maybe even eating too many nuts or slightly higher carb veggies... Keep your veg green and it should be good.
I hope this helps you figure things out. Sometimes, there isn't even a good answer and just seeing it through a bit longer is all that's needed.

@Sunny_Bunny_ thanks that answer was very helpful I'm also going to try that for a few days because I use a lot of sweetnee sometimes and like I said I think I've been eating too much cheese!

One approach is to aim for your recommended protein, eat only the carbs that you allot yourself, and fill up the rest of your calorie allowance with fat. I'm trying to eat less saturated fat and more olive oil, which means leaner meat, less cheese, and more vegetables with olive oil on them.

If the South Beach diet worked for you, you could go higher carb by having more vegetables, without going all the way to high, or even moderate, carb.

nvmomketo wrote: »

Cheese was mentioned... Cheese can derail a fair number of us - it does me. It's rather annoying how many calories cheese can hold. That's an easy spot for me to have calories creep up. That and nuts. Mmmmm. Nuts...

That's what I was about to say! Great minds.. Lol
Too much cheese tends to make me feel heavy. And it's entirely due to clogging up the plumbing. If I eat too much cheese, I will put on weight due to the contents of my gut! Earlier this week I had a bit too much cheese and protein too and my weight was up more than 2lbs overnight. Today, after doubling my magnesium dose to help create some elimination, I literally lost 1.8lbs from what I weighed upon waking, after a visit to the bathroom. Sorry if TMI, but, that's how it went...
And that was even after drinking 32 ounces of Keto coffee, which would've added some weight from its volume in my belly. And... I wasn't totally constipated this week, just slow moving.
Seriously, consider cheese a bit and think about that heaviness you're feeling... It could simply be masking possible losses.
I have to take 3, 250mg magnesium oxide tablets to relieve the gut fullness. The amount will vary from person to person and a different type of magnesium is often ok too like citrate.

Yes full that's how I feel I'm not constipated but my gut is like

Congrats! @neohdiver

The coconut oil and heavy whipping cream are my breakfast fats. Cheese, bacon and eggs are other sources.

@kmhaley81 The first six weeks on LCHF I did not lose/gain any weight but I was losing inches. Give it 90 days. Yes I know some lose a ton the first month but that did not happen in my case. I was about 6 months losing 30 pounds but I was eating about 2600 calories daily but no sugars or grains.

kmhaley81 wrote: »

I guess I'm a little confused about lowering my protein and increasing the fat. What are some ways you guys do this? To me, the easiest way to do that would be cheese. It's also hard to get out of the mindset of less protein because the dr that originally diagnosed me with PCOS and insulin resistance 10 years ago harped on low carb high protein.

Thanks again for the help. I'm 5'4 and 188 lbs as of this morning. I carry almost all of it around my stomach, typical of PCOS, and I'm really trying to lose the last 30 pounds of baby weight. Ahem. My daughter is 2 1/2 now.

If you're keeping your carbs low and your protein capped, the only thing left to elevate is fat.

I find things that have the fat/protein ration that fits nicely within my macros. Cheese and nuts are the two biggies. I also keep cans of olives around in case I need calories, but can't add more protein. Salad dressing (or sour cream on odd things) also work well.

Consult with your doctor about protein consumption. With insulin resistance, you should make sure your blood sugar is in the normal (not prediabetes or diabetes) range before you go overboard with protein. A December study (the first one to track prediabetes strongly suggests that kidney damage from elevated blood glucose starts much earlier than doctors have been assuming, and that many people with prediabetes are also in the early stages of chronic kidney disease. Since high protein is hard on kidneys, you should get complete information so you can make an informed decision. Nothing your doctor could have known 10 years ago when he suggested high protein.

nvmomketo wrote: »

Cheese was mentioned... Cheese can derail a fair number of us - it does me. It's rather annoying how many calories cheese can hold. That's an easy spot for me to have calories creep up. That and nuts. Mmmmm. Nuts...

Ah yes....Macadamia nuts....does me in, every time!

phxteach wrote: »

@neohdiver - those are very good points. Where did you see this study? As a diabetic, I'd really like to investigate that further!

I haven't yet found a direct link to the full research article, but here is a summary from a reputable entity: https://www.nlm.nih.gov/medlineplus/news/fullstory_156445.html. Here is a link to the publication (they charge for the full article): http://www.ajkd.org/article/S0272-6386(15)01389-X/fulltext

Dragonwolf wrote: »

neohdiver wrote: »

kmhaley81 wrote: »

I guess I'm a little confused about lowering my protein and increasing the fat. What are some ways you guys do this? To me, the easiest way to do that would be cheese. It's also hard to get out of the mindset of less protein because the dr that originally diagnosed me with PCOS and insulin resistance 10 years ago harped on low carb high protein.

Thanks again for the help. I'm 5'4 and 188 lbs as of this morning. I carry almost all of it around my stomach, typical of PCOS, and I'm really trying to lose the last 30 pounds of baby weight. Ahem. My daughter is 2 1/2 now.

If you're keeping your carbs low and your protein capped, the only thing left to elevate is fat.

I find things that have the fat/protein ration that fits nicely within my macros. Cheese and nuts are the two biggies. I also keep cans of olives around in case I need calories, but can't add more protein. Salad dressing (or sour cream on odd things) also work well.

Consult with your doctor about protein consumption. With insulin resistance, you should make sure your blood sugar is in the normal (not prediabetes or diabetes) range before you go overboard with protein. A December study (the first one to track prediabetes strongly suggests that kidney damage from elevated blood glucose starts much earlier than doctors have been assuming, and that many people with prediabetes are also in the early stages of chronic kidney disease. Since high protein is hard on kidneys, you should get complete information so you can make an informed decision. Nothing your doctor could have known 10 years ago when he suggested high protein.

Sometimes I wonder if I'm overly cautious/paranoid when I'm upset over the fact that my morning fasting glucose creeped up over 100, or when I mention the fact that glucose is technically a neurotoxin, but then I see things like this and realize that the aggregation of things that I've read over the years that have given me the knowledge to realize that even if my 110 readings aren't actively damaging now, if I let them continue unchecked, it's going to be causing damage even before I get an "official" diagnosis of anything.

That's how I feel, exactly. I get quite annoyed when my FBG is over 100. I brought it up on a diabetic forum and most people just pooh poohed it. My doctors were quite unconcerned too and gave me the "we'll monitor it" line. I felt a bit like a worry wart so I keep it much more to myself now.