What do I need to fix?
anewcindy68
Posts: 11 Member
I've been on this woe for a month with no weight loss or inches lost for 2 weeks. In fact the scale is up 5 pounds. This is the third time I've been on lchf. I know all the ins and outs and thought I was following pretty closely. I've never had problems before, lost about 75 pounds in a two year period. But something is not going well this time around. Can someone look at my diarie and see what I may need to tweak? Thanks!
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Your diary isn't open
or 
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Oh I'm sorry. Let me fix that0
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Ok it's open0
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Are you insulin resistant, pre diabetic or diabetic? Or PCOS?
These make things a little trickier and usually carbs and protein need to be a bit tighter.
Otherwise, too much of those can affect a non IR person too.
I keep sharing this podcast, but it seriously applies to almost everything being discussed on our main page today. Lol
http://ketotalk.com/2016/02/10-autoimmune-disease-constipation-and-supplements-on-keto/
Take a listen and pay attention to the parts about tweeking the diet to get results.0 -
I am IR I believe. Not diabetic or pre but it does run in my family. And no PCOS. I'm 47 years old. Had 4 kids. And this past summer I had surgery. I wonder if the surgery threw my metabolism off some how.0
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You're fighting against the IR a bit so you have a little more of a challenge but the best thing is that Keto can reverse the IR.
So you are extra sensitive to any excess protein that you eat that exceeds what your body actually needs. I'm on mobile and can't see your diary unless we are friends. So I don't actually know how much protein you're eating. You will also be extra sensitive to sweet (even low carb or zero carb sweets) because of it as well as cortisol from stress.
Definitely listen to that podcast I linked. It should help you with making any needed adjustments to protein and carb totals. Also, getting enough fat, especially starting the day out with a good amount and possibly intermittent fasting may be really be a big help.0 -
Thanks! I added you.
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I am pretty close in my macros that I set according to a calculator someone recommended. So not sure. Unless it's the sugar free foods. I didn't have any today so we'll see.0
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anewcindy68 wrote: »I am pretty close in my macros that I set according to a calculator someone recommended. So not sure. Unless it's the sugar free foods. I didn't have any today so we'll see.
I haven't had a chance to look yet. It could be the sugar free stuff. Just the taste of sweet on the tongue can que insulin release, preventing fat burning and increasing hunger too.
I'm not even IR and I think that happens to me. Sweet tasting foods create a hungry, hungry sunny bunny!0 -
LOL!0
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So, there are some days just going back about a week where protein was higher but other days it wasn't. It could've been high enough to be an issue on those days.
A couple little tips. These don't seem to show up tons so they are probably not related to your lack of results but, I think it's worth noting. A couple low fat items were eaten. These usually have higher carbs than full fat because they often add sugar so that it doesn't taste like poo. And American cheese will be made with low quality fats that could be inflammatory. Try to get real cheeses. And I think I only saw it once, so it may have just been a no other option thing, but the same could be true of canola oil.
The only thing I really noticed consistently that I know causes trouble for so many people is nuts. Try to go a week without nuts or peanut butter and avoid the low carb sweets to and see if anything changes.
Have you ever tried intermittent fasting? It can help to speed up the process of attaining ketosis and gaining the energy and hunger control that can really help a lot when your fighting against the hunger that insulin creates.
If you want to give that a try. You can just stop eating after dinner one night, have coffee or tea with coconut oil and butter for breakfast and eat again at lunch about 16-18 hours after that last dinner. You can have a few cups of the coffee. Even 500-600 calories as long as it's only coconut oil and butter. No cream. That would stop the fasting.
Your macros look pretty good really. You're probably just dealing with hyperinsulinemia which is working against you and interfering with the fat burning.
I know you said that you've lost no inches but I'm wondering if you measure several different areas or just your waist? The reason I ask is at one point after I had lost my first several pounds, I just quickly measured my waist and hips and hadn't lost anything. Then I went ahead and measured the other places I had previously measured and I was very surprised that of all places I had lost an inch or two from around my rib cage. Almost nothing anywhere else. I think I even posted about it back then how I guess I had a lot of back fat or something because looking in the mirror I looked the same in the front. I guess I lost from the back! Lol
Anyway, there have been others before that made similar discoveries. That they lost from around the neck or upper arms or wherever. Anywhere besides where they really wanted! Sometimes people only measure their "target area" so you miss seeing the results that are less noticeable because you're focusing elsewhere.
Just a thought in case this applies to you0 -
@Sunny_Bunny_ is spot on about the losing weight or inches in other areas. I'm one of those people I also suck at measuring the correct areas each time. If I went by my measuring I'd have lost 0 inches which is impossible.
What I have found to be the most helpful is taking photos. It's hard to want to in the beginning, I only took true photos after I lost my weight before I started to recomp. I really wish I had photos from the beginning. When I feel like something is off cuz I'm not losing I take new photos to compare and it's really astonishing the areas we lose weight without realizing it.0 -
Hey ladies. I'm so sorry I took so long to say thank you. I've been at the hospital with a friend who had knee surgery and kinda forgot about my post. Sunny thanks so much. Yes you're right I've only measured my waist and hips. I need help with the other areas and my weight loss buddy is the one who's mom had knee surgery so we haven't been able to measure each other. I am not quite as discouraged even though the scale is really ticking me off. But I can tell my clothes are getting looser. Even if just a little. I really need to throw that darn scale out the window!!! I am trying really hard to stay away from sugar substitutes. These last few days I've done ok with that. But on the way to the hospital one morning I got some sugar-free coffee from Race Trac and I was very upset when I got home and entered it and found that they were still 14 carbs in it even though it was sugar-free. The fat free cheese that I was eating was because that was all I had when I first started to go low-carb. I had originally decided to go on weight watchers simply filling plan because I have lost weight with that before but I always stall on it too. So I was hoping low-carb would be better. I've lost weight on it in the past. I have been better about not eating the American cheese especially when I realized that block cheese has no carbs in it. And I will try to cut out nuts even though just before I read this I was snacking on pumpkin seeds LOL. I thought about the intermittent fasting but I was afraid that if I did then I wouldn't get enough calories in for the day. But I can give it a shot. Thanks for all the advice. I will definitely take these to heart. Aunt Stephi I have some before pictures from two years ago and I took some two months ago when I restarted so comparing those I've come along way I just need to keep remembering that. I do want to take some more recent ones for this month I just haven't gotten around to it yet LOL. Thanks once again ladies for the advice and both of you have a blessed day!0
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Pumpkin seeds are probably your best choice. I love those too. They don't seem to be a problem for me as far as over indulging. I seem to be able to stop at a decent serving of those and the fiber content is definitely insoluble, so there should be zero possibility of it creating and insulin response.
And they are an amazing source of extra sodium that we also need.
I hope your friend has a speedy recovery!0 -
Thanks Sunny!0
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