Ketosis & Fat Fast aren't working. At all.
paperazzi
Posts: 6 Member
Can someone please give me some feedback here? I am celiac so am used to not eating a ton of carbs already. I have gained about thirty pounds in the past fifteen years - eight of those in the past six eight months with no change in diet. I've tried a ketogenic diet in the past for a month but the weight loss was negligible so I gave up. I would like to lose twenty of those so have done a Fat Fast to kickstart my metabolism for the past six days. Other than the initial water loss in the beginning (2.4lbs) there has been no movement on the scale in a week. I'm in ketosis (testing with the sticks), have been tracking all my macros and am at a loss and very discouraged. My calories aren't abnormally low and I'm only slightly hungry. What is going on? Shouldn't I see SOME weight loss since I'm on day 7 now?
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Replies
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Absolutely impossible to give you any solid help without your height, weight, sex, age, activity level, and daily calories eaten (average.) My only suggestion without that info is to be patient. 2.4 pounds in 6 days is progress.3
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As the PP stated, it's only been 7 days so my first suggestion would be to have patience. Sometimes it can take a few weeks for results to start showing, especially if you're beginning a new workout routine. It's not a fast process...you didn't gain it in a week, so you won't lose it in a week, either.
It's fine to lower carbs if you wish, but in order to lose weight it isn't the carbs that matter....only the calories. Are you weighing all solids on a food scale and measuring everything else?
A lot of people also find the advice on this chart pretty helpful.
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You've lost 2.4lbs in 7 days.... how is that not progress?8
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Closed diary. How many calories per day, how many grams of fat and carbohydrate ??1
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Patience my friend! And quick starting metabolism, it a myth. Can not do anything to kick or jump start your metabolism to loose weight. If you want to increase your current metabolism, this comes from building lean muscle through exercise.
You will not necessarily see weight loss in the form of fat loss this quickly. You did however see the evident water weight loss from less carbs consumed. Completely normal.
If after 3 weeks of this no weight loss you need to reassess the calories consumed and not just low carbs consumed.. Got to make sure you weigh all foods on a food scale. It really is important to follow this part of the process.
You can low carb all day every day and every week, but if your calories are not in a "deficit" to loose weight, guess what? You will not loose weight.1 -
Can someone please give me some feedback here? I am celiac so am used to not eating a ton of carbs already. I have gained about thirty pounds in the past fifteen years - eight of those in the past six eight months with no change in diet. I've tried a ketogenic diet in the past for a month but the weight loss was negligible so I gave up. I would like to lose twenty of those so have done a Fat Fast to kickstart my metabolism for the past six days. Other than the initial water loss in the beginning (2.4lbs) there has been no movement on the scale in a week. I'm in ketosis (testing with the sticks), have been tracking all my macros and am at a loss and very discouraged. My calories aren't abnormally low and I'm only slightly hungry. What is going on? Shouldn't I see SOME weight loss since I'm on day 7 now?
Your metabolism doesn't need to be kickstarted. Nor will special diets or foods actually do that, because if your metabolism really needed a kickstart (indicating it had stopped working) you'd have far bigger issues than trying to shed a few pounds.
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Cutting out carbs completely is not going to help you lose weight if you are eating too many calories. I did the Paleo thing several years ago and gained weight because I ate all the Protein and Fat I wanted. I actually tried it a few times and would lose tremendous amounts of hair from it. Couldn't prove it, but I think it was related. I was tired all the time. I eat carbs now and feel better. I've lost weight eating carbs at every meal, just being in a deficit. You can eat potatoes, gluten free oats, and rice right as a celiac? I just think the low carb/no carb thing didn't work for me. Everyone is different though.0
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snickerscharlie wrote: »Your metabolism doesn't need to be kickstarted. Nor will special diets or foods actually do that, because if your metabolism really needed a kickstart (indicating it had stopped working) you'd have far bigger issues than trying to shed a few pounds.
This
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Thanks, folks, for your responses. I didn't realize my diary settings were set to private. They're public now. Height 5'4", weight my whole life (naturally) was 110 lbs. Suddenly blasted up to 136lbs in my early 40's, no change in diet. I managed to get myself down to 128lbs through regular intermittent fasting until eight months or so ago when the weight suddenly blasted upwards, again, with no change in diet. I used to feel great doing the intermittent fasting but now it really makes me ill, don't know why, so I can't do it anymore. All my macros over the past two weeks have been logged here. Maybe I'm being impatient but everything I've read about a Fat Fast indicates steady weight loss. It's disheartening, especially when I can still eat 3000 calories a day of anything I want and STAY at this weight! Very weird. But I don't want to stay at this weight, it's too much for my little frame.0
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Okay, I have to ask. What is a Fat Fast?1
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How do you know there's no change to your diet? It is very easy to increase the amount of cooking oil you use one tiny drop at a time. You're measuring everything in spoons and cups now anyway, thus there's no way of knowing whether your diet always stayed the same. More realistically it did not, otherwise you'd not have gained weight.
Basically you currently are not logging properly as you're not weighing your food. Spoons and cups are notoriously unreliable as I stated above. And what's the definition of a half avocado? If yours was larger then you had much more calories. If you filled your spoon or cup to the rim or over you're most likely overeating, your one spoon of olive oil that you log at 40kcal could easily be 60 or more calories depending on how big your spoon is and how full it is.
But on the plus side: you are losing weight. With that bit to lose you should not be losing more than 1/2 pound, maybe 1lbs max per week anyway. Thus slow down, weight and measure your food and adjust your expectations. I'm sure your weight loss will work out.1 -
Thanks, folks, for your responses. I didn't realize my diary settings were set to private. They're public now. Height 5'4", weight my whole life (naturally) was 110 lbs. Suddenly blasted up to 136lbs in my early 40's, no change in diet. I managed to get myself down to 128lbs through regular intermittent fasting until eight months or so ago when the weight suddenly blasted upwards, again, with no change in diet. I used to feel great doing the intermittent fasting but now it really makes me ill, don't know why, so I can't do it anymore. All my macros over the past two weeks have been logged here. Maybe I'm being impatient but everything I've read about a Fat Fast indicates steady weight loss. It's disheartening, especially when I can still eat 3000 calories a day of anything I want and STAY at this weight! Very weird. But I don't want to stay at this weight, it's too much for my little frame.
Wow, now you have me curious... 5"4', 136lbs, and your maintenance calories are 3000?? Are you a really highly active person or something? That just sounds really high to me. For reference, I'm 35 years old, 5'6", 163lbs, and with 5-6 days a week of exercise my TDEE is 2500. Do you usually eat 3000?
ETA: I plugged the stats you've given into the Scooby's Workshop calculator (found here: http://scoobysworkshop.com/calorie-calculator/).
I even selected the max activity level of 7-21 hrs/wk of strenuous exercise, and it gave me a TDEE figure of 2349...
In short, it sounds like you've most likely been overeating, OP.0 -
Thanks, folks, for your responses. I didn't realize my diary settings were set to private. They're public now. Height 5'4", weight my whole life (naturally) was 110 lbs. Suddenly blasted up to 136lbs in my early 40's, no change in diet. I managed to get myself down to 128lbs through regular intermittent fasting until eight months or so ago when the weight suddenly blasted upwards, again, with no change in diet. I used to feel great doing the intermittent fasting but now it really makes me ill, don't know why, so I can't do it anymore. All my macros over the past two weeks have been logged here. Maybe I'm being impatient but everything I've read about a Fat Fast indicates steady weight loss. It's disheartening, especially when I can still eat 3000 calories a day of anything I want and STAY at this weight! Very weird. But I don't want to stay at this weight, it's too much for my little frame.
I think we've found the problem. 3000 Calories is almost definitely (not knowing activity level) far too much for you to lose weight. If you're actually maintaining at 3000, drop down to 2500-2750 for a few weeks.
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First, yes, you're being impatient. It took me a month to lose a lb. Then 3 more dropped right off, but between my workout routine, sodium intake, and wonky TOM cycles, all sorts of things were masking my weight loss.
There are no weight measurements in your diary. Unless you're weighing things, you don't know how much you're really eating. Avocado in particular is very calorie-dense, and yours could be much larger than what the entry in the database was based off of.
At 5'4", you really should be aiming for more than 1100 calories a day. You're not going to get proper nutrition on such a low number. You keep blowing by it though, which indicates you don't think it's enough either. Set a more realistic calorie goal and have more patience. Also, your protein goal is INSANELY low. Like, nowhere near the minimums for any diet ever kind of low. You can eat a lot more than that and remain in ketosis. If this has to do with the Fat Fast thing... Stop doing that. You need more protein.
Also, you're 48... You're a little young, but menopause? Your body could be undergoing some pretty drastic hormonal changes right now, which may be why your weight has been fluctuating so dramatically as of late.0 -
Queenmunchy wrote: »
That truly is one of the worst diet ideas I've ever heard of. That only leaves room for 0 carbs and 25 g of protein.9 -
@paperazzi - it looks like you're not using a food scale when you log. Try that first, and see what happens.0
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OP looking at your diary, you are not weighing your food, most likely you are eating more then you think!!0
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I didn't see your gender, but if you're female and age 48, there is a lot going on with you hormonally - and it's a pretty unstable time for women's bodies.
Also, have you been tested for thyroid issues? Also really common for middle aged women - and an under active thyroid could be affecting you.
The biggest problems are 3000 calories a day lolnotlikely...and your lack of accurate tracking...and seven days.0 -
Focus on the food scale instead of the body weight scale. It will work even if you never stepped on the scale again. I don't care what your food allergy is, depriving yourself will never work. It's why we all yo-yo'd all the years on all those freakin fad diets.
So what, eat the carbs your body can take, plenty of gluten free options available. It doesn't matter what, focus on protein and veggies and fill in the daily caloire gap with healthy carb/fat. It's the total calories consistently over time that cause fat loss. 40/20/40 protein/fat/carb is a great place to start, then tweak according to how you feel from there.
Just ditch the rules and keep it simple. It will work if you make it work and stop making it complicated. It won't happen overnight, but it will happen if you are consistent with calories.2 -
Queenmunchy wrote: »
That truly is one of the worst diet ideas I've ever heard of. That only leaves room for 0 carbs and 25 g of protein.
Yep. It's a max 3 day thing so you can purge water weight and feel good about the scale moving again. Most people gain it right back immediately after, even if they follow a keto type eating plan.0 -
californiagirl2012 wrote: »Focus on the food scale instead of the body weight scale. It will work even if you never stepped on the scale again. I don't care what your food allergy is, depriving yourself will never work. It's why we all yo-yo'd all the years on all those freakin fad diets.
So what, eat the carbs your body can take, plenty of gluten free options available. It doesn't matter what, focus on protein and veggies and fill in the daily caloire gap with healthy carb/fat. It's the total calories consistently over time that cause fat loss. 40/20/40 protein/fat/carb is a great place to start, then tweak according to how you feel from there.
Just ditch the rules and keep it simple. It will work if you make it work and stop making it complicated. It won't happen overnight, but it will happen if you are consistent with calories.
I keep protein as a staple, as research indicates it should be for muscle sustainability. At least 30g per meal for me, when I keep track, but anywhere up to about 50-60g is in that sustainability range ( I am 30 male 5'9" 205 lbs). *eta: units
You spent months gaining the weight, and you will spend months losing it. Focus on keeping muscle mass with proteins, and manage calories for weight loss. Protein should be staple, as CaliforniaGirl2012 says, as a ton of bodily functions rely on it. The rest is a choice of whatever helps you stay under calories the best. Also, reevaluate your formula every 5 lbs, or if your activity level changes.0 -
Calories in vs. calories out is all that matters, regardless of which "diet" or program you are on.
Here is a great article I recently read called "How Paleo Made Me Fat and Pop Tarts Got Me Shredded."
https://biolayne.com/articles/nutrition/paleo-made-fat-pop-tarts-got-shredded/0 -
What's your Reese's Fat Bomb recipe? Is it like this http://screwedonstraight.net/keto-diet-peanut-butter-cup-fat-bombs/ ?
I highly recommend you use a food scale for calorie dense foods like that - otherwise, it is very easy to eat more than you think.
Please link me to your Vanilla Fat Bomb recipe as well.
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By the way, any community college offers a class on introductory nutrition, and I think it would be highly beneficial for you if you took that course where you live. Some can offer it online, but in-class discussions are pretty awesome. Look it up where you live, shouldn't cost but a few hundred bucks for a wealth of knowledge, and meeting like-minded people.1
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OP have you tried just setting a reasonable calorie deficit goal and logging accurately? As others have said, you can't jump start anything, and there isn't anything magical about keto/low carb, with no medical reason to restrict carbs it is a way of creating a deficit but it is the deficit that results in weight loss.0
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It sounds like the consensus is that I need a scale to weight foods and stop relying on other measurements. I can do that.
To clarify about the 3000 calories: I have never gained weight and been able to eat literally any amount of food I want while maintaining my 110lb frame (I'm sorry, I was one of "those" people, lol). I had the rapid, unexplained weight gain in my early 40's, and managed to sheer some of it back off for a while through intermittent fasting. For the most part, it stayed that way and I could still generally eat anything I wanted. I don't think it's so much about me having some sort of great metabolism, though, maybe just that I'm really inefficient at using calories.
Then it shot back up again last year in a very short period of time. Up until my Fat Fast, I noticed I can still continue to eat whatever I want and I won't gain much extra. However, I also don't seem to be able to lose it this time and my new "setpoint" is 134lbs or so.
I'm going to give it more time and weight food instead of measure it. I'm also going to look into my thyroid and the possibility of Type 2 Diabetes (I have a lot of symptoms of both, it seems). Thanks for all your input!
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kshama2001 wrote: »What's your Reese's Fat Bomb recipe? Is it like this http://screwedonstraight.net/keto-diet-peanut-butter-cup-fat-bombs/ ?
I highly recommend you use a food scale for calorie dense foods like that - otherwise, it is very easy to eat more than you think.
Please link me to your Vanilla Fat Bomb recipe as well.
Here's the original page for you:
http://ketodietapp.com/Blog/post/2014/07/22/Easy-Vanilla-Fat-Bombs
They're actually really tasty
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kaylajane11 wrote: »Calories in vs. calories out is all that matters, regardless of which "diet" or program you are on.
Here is a great article I recently read called "How Paleo Made Me Fat and Pop Tarts Got Me Shredded."
https://biolayne.com/articles/nutrition/paleo-made-fat-pop-tarts-got-shredded/
I read that! It was quite informative. Thanks!0
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