not losing
msfutureskinnyminnie
Posts: 65 Member
I have been low carb for over 40 days now I have not lost anything I have over 100 lbs to lose very frustrated to say the least I know weight loss is not linear but I would think by now I would of lost something ... I weigh all my food on a scale....my only exercise is walking a lot at work ( I work in a retirement home ) What gives ?
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Replies
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I've learned that weight training boosts your metabolism. You don't have to start off with "intense" weight training, start with lower intensity. 20mins a day would do. I like it because I hate cardio (not saying cardio is unnecessary ) if you don't have a gym membership, working out at home with a single dumbbell would do. There are countless weight training tutorial videos on YouTube. And please please don't give up. I've not lost weight for years until I did lots of research and made some commitments.
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Without more info, I would guess you're eating too much, despite the fact that you're doing everything you can to track your food consumption - calorie intake and output are both tough to estimate accurately. (The former isn't helped by erroneous reported nutritional info in the USDA database.)
Have you looked through the LCD Launch Pad sticky thread and read basic info about ketogenic/LC diets?3 -
Just wanted to add something. Have you heard of a term called "Passive resting calorie burning rate"? If not, I would like to share. I thought it may help.
We, as a living organism, burn calories at all times; while sleeping, sitting, walking, watching tv,.. or driving. Weight lifting doesn't burn as much calories as cardio does but it increases your passive resting calorie burning rate which means your body burns more calories while , for example, driving than someone who doesn't work out at all.3 -
Cut out the processed foods, especially this: Tillamook Country Smoker - Beef Stick 28 g, 84 g
Are you on blood pressure medicine? If yes, IMHO, cut back on the sodium. Others may disagree, but I'm on BP meds, and keep my sodium under 2000mg. Yeah, I'm a bit tired, but I get great sleep at night. And when I wake up and see another 2lbs gone from the day before, it really makes my day. Make sure you get at least 7 hours of sleep. Just start going to bed an hour earlier.
You really are going to have to want this more than anything else. Quit thinking in terms of "losing" weight and getting rid of excess fat, too. Once you change your mindset, your body will follow, trust me.
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BishopLord wrote: »Cut out the processed foods, especially this: Tillamook Country Smoker - Beef Stick 28 g, 84 g
Are you on blood pressure medicine? If yes, IMHO, cut back on the sodium. Others may disagree, but I'm on BP meds, and keep my sodium under 2000mg. Yeah, I'm a bit tired, but I get great sleep at night. And when I wake up and see another 2lbs gone from the day before, it really makes my day. Make sure you get at least 7 hours of sleep. Just start going to bed an hour earlier.
You really are going to have to want this more than anything else. Quit thinking in terms of "losing" weight and getting rid of excess fat, too. Once you change your mindset, your body will follow, trust me.
Unless you have sodium sensitive HBP, which you may have, it is dangerous to have sodium levels that low. Please see this study in the New England Journal of Medicine that had nearly 102,000 participants.
http://www.nejm.org/doi/full/10.1056/NEJMoa1311889
The recommendation for staying under 2300 was based on the fact the there is no way to know who is going to have an adverse reaction to sodium, so better safe than sorry. However, it turns out, that low sodium for the 90+% of the population that does not have sodium sensitive HBP is more dangerous than having more than 8000mg per day.
For the vast majority of people, the optimal levels are between 4000 and 6000 mg per day. If you are going low carb, the adverse reactions below this level are much more obvious (keto flu).
If you have HBP, it does not necessarily mean it is sodium sensitive. In fact, there are other studies showing for some with HBP, raising sodium actually helps.
There is NO study out there that I have been able to find that shows that someone in the 90+% of the population who is does not have sodium sensitive HBP has any benefit by keeping sodium levels down below the 2300 mg guideline.
I do my best to make sure any advice I follow is based in science and not opinion. Those same people saying everyone should keep sodium levels low are the ones saying eating fat will kill you and you should be eating 11-15 servings of starches a day. Again, there is NO scientific study that supports those suggestions either.10 -
cstehansen wrote: »BishopLord wrote: »Cut out the processed foods, especially this: Tillamook Country Smoker - Beef Stick 28 g, 84 g
Are you on blood pressure medicine? If yes, IMHO, cut back on the sodium. Others may disagree, but I'm on BP meds, and keep my sodium under 2000mg. Yeah, I'm a bit tired, but I get great sleep at night. And when I wake up and see another 2lbs gone from the day before, it really makes my day. Make sure you get at least 7 hours of sleep. Just start going to bed an hour earlier.
You really are going to have to want this more than anything else. Quit thinking in terms of "losing" weight and getting rid of excess fat, too. Once you change your mindset, your body will follow, trust me.
Unless you have sodium sensitive HBP, which you may have, it is dangerous to have sodium levels that low. Please see this study in the New England Journal of Medicine that had nearly 102,000 participants.
http://www.nejm.org/doi/full/10.1056/NEJMoa1311889
The recommendation for staying under 2300 was based on the fact the there is no way to know who is going to have an adverse reaction to sodium, so better safe than sorry. However, it turns out, that low sodium for the 90+% of the population that does not have sodium sensitive HBP is more dangerous than having more than 8000mg per day.
For the vast majority of people, the optimal levels are between 4000 and 6000 mg per day. If you are going low carb, the adverse reactions below this level are much more obvious (keto flu).
If you have HBP, it does not necessarily mean it is sodium sensitive. In fact, there are other studies showing for some with HBP, raising sodium actually helps.
There is NO study out there that I have been able to find that shows that someone in the 90+% of the population who is does not have sodium sensitive HBP has any benefit by keeping sodium levels down below the 2300 mg guideline.
I do my best to make sure any advice I follow is based in science and not opinion. Those same people saying everyone should keep sodium levels low are the ones saying eating fat will kill you and you should be eating 11-15 servings of starches a day. Again, there is NO scientific study that supports those suggestions either.
Thank you for this!!!
So true! Never try to restrict sodium unless you have a true valid reason to do so.
Ketosis is naturally diuretic and you MUST REPLACE the sodium you lose every day.
Most people if on bp meds upon starting keto, find they discontinue them with doctors help, fairly soon because bp naturally lowers on its own this way.
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And I do my best to follow my primary physician and cardiologist advice. If you're a doctor, that's cool, but you haven't looked at my medical records, nor am I under your care. If both doctors tell me to cut out the salt, then I'm not going to add any extra salt beyond what I'm eating in my food. If 2000mg is low by your opinion or the NEJM advice, I'm still not going to add any extra salty food, or salt to my diet. I've been doing just fine without it, and I don't retain water.cstehansen wrote: »I do my best to make sure any advice I follow is based in science and not opinion. Those same people saying everyone should keep sodium levels low are the ones saying eating fat will kill you and you should be eating 11-15 servings of starches a day. Again, there is NO scientific study that supports those suggestions either.
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msfutureskinnyminnie wrote: »I have been low carb for over 40 days now I have not lost anything I have over 100 lbs to lose very frustrated to say the least I know weight loss is not linear but I would think by now I would of lost something ... I weigh all my food on a scale....my only exercise is walking a lot at work ( I work in a retirement home ) What gives ?
Listen to these podcasts:
http://primalpotential.com/245-successful-people-think/
http://primalpotential.com/243-metabolism-101-why-you-arent-losing-weight/
http://primalpotential.com/240-why-we-get-fat/
http://primalpotential.com/162-does-coffee-make-you-gain-weight/
Primal Potential podcast has a wealth of info regarding dieting and life.2 -
Judging by your diary I would strongly suggest searching all posts by @sunny_bunny_
Your carb intake is great, but I would think you should shift a bit of fat preference to protein. It will reduce calories some. Without your stats it's impossible to gauge your intake to your estimated needs. But 3 things to conisder.
1. If your body is already High Fat, you just have to have Low carb!
The absolute best advice I've gleaned from these groups, hands down.
2. Resistance training WILL increase lean muscle which WILL increase calories burned throughout the day.
3. Get some sort of estimated TDEE (total daily calorie expenditure) and base a reasonable deficit (10-15%) from there and see how you feel and if anything starts to change.
Granted you gave little information so if this is all redundant, I apologize.3 -
Thanks Everyone for your replies ....my stats are 46 years old ....5'6 235 lbs.....It was recommended by my dr. to try the keto diet...I am pre diabetic....I do not have HBP....MFP gave me 1910 calories ....I changed my calories and macros due to what ruled.me.com gave me. My sodium is the way it is from what I have read in this group...If there is anything else I am missing ..Please let me know....my best friend Ms_smartypants has done awesome with the keto diet and she has given me advice but it doesn't seem to work for me ...I would appreciate anyone's help....Thanks
break over back to work for me ...Thanks again3 -
cstehansen wrote: »BishopLord wrote: »Cut out the processed foods, especially this: Tillamook Country Smoker - Beef Stick 28 g, 84 g
Are you on blood pressure medicine? If yes, IMHO, cut back on the sodium. Others may disagree, but I'm on BP meds, and keep my sodium under 2000mg. Yeah, I'm a bit tired, but I get great sleep at night. And when I wake up and see another 2lbs gone from the day before, it really makes my day. Make sure you get at least 7 hours of sleep. Just start going to bed an hour earlier.
You really are going to have to want this more than anything else. Quit thinking in terms of "losing" weight and getting rid of excess fat, too. Once you change your mindset, your body will follow, trust me.
Unless you have sodium sensitive HBP, which you may have, it is dangerous to have sodium levels that low. Please see this study in the New England Journal of Medicine that had nearly 102,000 participants.
http://www.nejm.org/doi/full/10.1056/NEJMoa1311889
The recommendation for staying under 2300 was based on the fact the there is no way to know who is going to have an adverse reaction to sodium, so better safe than sorry. However, it turns out, that low sodium for the 90+% of the population that does not have sodium sensitive HBP is more dangerous than having more than 8000mg per day.
For the vast majority of people, the optimal levels are between 4000 and 6000 mg per day. If you are going low carb, the adverse reactions below this level are much more obvious (keto flu).
If you have HBP, it does not necessarily mean it is sodium sensitive. In fact, there are other studies showing for some with HBP, raising sodium actually helps.
There is NO study out there that I have been able to find that shows that someone in the 90+% of the population who is does not have sodium sensitive HBP has any benefit by keeping sodium levels down below the 2300 mg guideline.
I do my best to make sure any advice I follow is based in science and not opinion. Those same people saying everyone should keep sodium levels low are the ones saying eating fat will kill you and you should be eating 11-15 servings of starches a day. Again, there is NO scientific study that supports those suggestions either.
Just got a response from my cardiologist:To:
Richard A Brown
From:
STEPHEN J MORRISSY MD
Received:
2/10/2017 9:57 AM PST
Hi Richard,
That is a great question!
2000mg sounds like a lot but it is actually quite restrictive. If you are able to stay around 2000mg a day that should be fine.
The average sodium intake in this country is about 6000-7000mg a day. This is waaaaay too much (really for anyone).
Keep an eye on your breathing and legs. If you are short of breath or notice leg swelling you may be getting too much salt still.
Thanks for the question,
Dr. S. J. Morrissy MD PhD FACC
Message
From: BROWN,RICHARD A
Sent: 2/10/2017 9:08 AM PST
To: STEPHEN J MORRISSY MD
Subject: Daily sodium intake - how much is too much?
Good morning Dr. Morrissy,
Can you please tell me how much sodium I should be consuming daily? I'm using the myfitnesspal.com meal planner and keep my sodium level under 2000mg a day. Is this too low?
I'm receiving pressure from other members in the forum section saying it's too low and optimum levels are between 4000mg and 6000mg. I'm getting 2000mg or less from the food I'm eating, without adding extra salt. Am I wrong here?
Thank you
Richard1 -
BishopLord wrote: »cstehansen wrote: »BishopLord wrote: »Cut out the processed foods, especially this: Tillamook Country Smoker - Beef Stick 28 g, 84 g
Are you on blood pressure medicine? If yes, IMHO, cut back on the sodium. Others may disagree, but I'm on BP meds, and keep my sodium under 2000mg. Yeah, I'm a bit tired, but I get great sleep at night. And when I wake up and see another 2lbs gone from the day before, it really makes my day. Make sure you get at least 7 hours of sleep. Just start going to bed an hour earlier.
You really are going to have to want this more than anything else. Quit thinking in terms of "losing" weight and getting rid of excess fat, too. Once you change your mindset, your body will follow, trust me.
Unless you have sodium sensitive HBP, which you may have, it is dangerous to have sodium levels that low. Please see this study in the New England Journal of Medicine that had nearly 102,000 participants.
http://www.nejm.org/doi/full/10.1056/NEJMoa1311889
The recommendation for staying under 2300 was based on the fact the there is no way to know who is going to have an adverse reaction to sodium, so better safe than sorry. However, it turns out, that low sodium for the 90+% of the population that does not have sodium sensitive HBP is more dangerous than having more than 8000mg per day.
For the vast majority of people, the optimal levels are between 4000 and 6000 mg per day. If you are going low carb, the adverse reactions below this level are much more obvious (keto flu).
If you have HBP, it does not necessarily mean it is sodium sensitive. In fact, there are other studies showing for some with HBP, raising sodium actually helps.
There is NO study out there that I have been able to find that shows that someone in the 90+% of the population who is does not have sodium sensitive HBP has any benefit by keeping sodium levels down below the 2300 mg guideline.
I do my best to make sure any advice I follow is based in science and not opinion. Those same people saying everyone should keep sodium levels low are the ones saying eating fat will kill you and you should be eating 11-15 servings of starches a day. Again, there is NO scientific study that supports those suggestions either.
Just got a response from my cardiologist:To:
Richard A Brown
From:
STEPHEN J MORRISSY MD
Received:
2/10/2017 9:57 AM PST
Hi Richard,
That is a great question!
2000mg sounds like a lot but it is actually quite restrictive. If you are able to stay around 2000mg a day that should be fine.
The average sodium intake in this country is about 6000-7000mg a day. This is waaaaay too much (really for anyone).
Keep an eye on your breathing and legs. If you are short of breath or notice leg swelling you may be getting too much salt still.
Thanks for the question,
Dr. S. J. Morrissy MD PhD FACC
Message
From: BROWN,RICHARD A
Sent: 2/10/2017 9:08 AM PST
To: STEPHEN J MORRISSY MD
Subject: Daily sodium intake - how much is too much?
Good morning Dr. Morrissy,
Can you please tell me how much sodium I should be consuming daily? I'm using the myfitnesspal.com meal planner and keep my sodium level under 2000mg a day. Is this too low?
I'm receiving pressure from other members in the forum section saying it's too low and optimum levels are between 4000mg and 6000mg. I'm getting 2000mg or less from the food I'm eating, without adding extra salt. Am I wrong here?
Thank you
Richard
I apologize for not being clear. I am not suggesting YOU increase your sodium or go against what your doctors say is best for YOU. I would assume your doctor knows a lot more about you than I could.
What I WAS trying to say is to be careful taking the advice YOU were given for YOUR situation and giving it to someone else because you were recommending that someone else drop below 2000 mg without knowing their medical situation.
I have yet to find a single health related study that says anything is appropriate for 100% of people. There are absolutely people for whom 2000 mg of sodium is the right amount. However, statistically speaking, based on research, you are in the minority.
The vast majority of people diagnosed with T2 diabetes are insulin resistant. After floundering for over a year with a PCP and an Endocrinologist who were working on that assumption with me but not actually testing for it, I was completely frustrated that their recommendations made things worse and not better so I fired my doctors and found another who did do testing. The result is I was not only NOT IR, I actually process carbs BETTER than most healthy people. My elevated BG was due to other issues. Since making the recommended changes about 7 weeks ago, my FBG is down an average of about 5 pts and my PP readings are down about 7. Both are continuing to trend down, slowly. I would prefer them to move more quickly, but oh well.
The point being, most T2 are IR and should follow the appropriate protocol for that. In reality, based on how my body processes carbs, I could eat the SAD and not raise my BG because the carbage is not the cause for ME. That said, I have found other benefits of this WOE and therefore will continue LC if not keto for the foreseeable future. I have done too much research to ever even consider eating most processed food ever again. Even if they are not the cause of my T2, they are not good for anyone. The one thing everyone from Dean Ornish to Dr. Atkins agreed upon in the Great Nutrition Debate was no one should be eating all that processed sugar or processed carbs.8 -
BishopLord wrote: »cstehansen wrote: »BishopLord wrote: »Cut out the processed foods, especially this: Tillamook Country Smoker - Beef Stick 28 g, 84 g
Are you on blood pressure medicine? If yes, IMHO, cut back on the sodium. Others may disagree, but I'm on BP meds, and keep my sodium under 2000mg. Yeah, I'm a bit tired, but I get great sleep at night. And when I wake up and see another 2lbs gone from the day before, it really makes my day. Make sure you get at least 7 hours of sleep. Just start going to bed an hour earlier.
You really are going to have to want this more than anything else. Quit thinking in terms of "losing" weight and getting rid of excess fat, too. Once you change your mindset, your body will follow, trust me.
Unless you have sodium sensitive HBP, which you may have, it is dangerous to have sodium levels that low. Please see this study in the New England Journal of Medicine that had nearly 102,000 participants.
http://www.nejm.org/doi/full/10.1056/NEJMoa1311889
The recommendation for staying under 2300 was based on the fact the there is no way to know who is going to have an adverse reaction to sodium, so better safe than sorry. However, it turns out, that low sodium for the 90+% of the population that does not have sodium sensitive HBP is more dangerous than having more than 8000mg per day.
For the vast majority of people, the optimal levels are between 4000 and 6000 mg per day. If you are going low carb, the adverse reactions below this level are much more obvious (keto flu).
If you have HBP, it does not necessarily mean it is sodium sensitive. In fact, there are other studies showing for some with HBP, raising sodium actually helps.
There is NO study out there that I have been able to find that shows that someone in the 90+% of the population who is does not have sodium sensitive HBP has any benefit by keeping sodium levels down below the 2300 mg guideline.
I do my best to make sure any advice I follow is based in science and not opinion. Those same people saying everyone should keep sodium levels low are the ones saying eating fat will kill you and you should be eating 11-15 servings of starches a day. Again, there is NO scientific study that supports those suggestions either.
Just got a response from my cardiologist:To:
Richard A Brown
From:
STEPHEN J MORRISSY MD
Received:
2/10/2017 9:57 AM PST
Hi Richard,
That is a great question!
2000mg sounds like a lot but it is actually quite restrictive. If you are able to stay around 2000mg a day that should be fine.
The average sodium intake in this country is about 6000-7000mg a day. This is waaaaay too much (really for anyone).
Keep an eye on your breathing and legs. If you are short of breath or notice leg swelling you may be getting too much salt still.
Thanks for the question,
Dr. S. J. Morrissy MD PhD FACC
Message
From: BROWN,RICHARD A
Sent: 2/10/2017 9:08 AM PST
To: STEPHEN J MORRISSY MD
Subject: Daily sodium intake - how much is too much?
Good morning Dr. Morrissy,
Can you please tell me how much sodium I should be consuming daily? I'm using the myfitnesspal.com meal planner and keep my sodium level under 2000mg a day. Is this too low?
I'm receiving pressure from other members in the forum section saying it's too low and optimum levels are between 4000mg and 6000mg. I'm getting 2000mg or less from the food I'm eating, without adding extra salt. Am I wrong here?
Thank you
Richard
Also. Does your doctor know you're eating a keto diet? The RDA for sodium is for sugar burners. Things are different on keto.
Ask the doctor about sodium needs taking into account the nateuresis of ketosis so he understands (hopefully) how much sodium you are LOSING on a daily basis.
Also, I didn't think @cstehansen was suggesting that YOU need more sodium but nearly everyone else, with rare exception, on keto does need 4000mg or more every single day.2 -
I want to add my experience with no weight loss. I found the culprit FOR ME, was using artificial sweeteners (specifically Splenda)! I had eliminated them from my diet for about six months then began to use it in my coffee. My weight loss stopped and I actually began to gain! After eliminating it I began losing again and have since made it to goal.
No, it doesn't affect us all the same way, but I can't be the only one that this happens to. Hang in there!
Another thing is the fact that low carb assists your body and helps things get in order so to speak. It seems that for some (me included) this healing has to occur before the body decides to drop the pounds. And measurements can be the inspiration you need when the scale isn't moving.
To the sodium issue for ketogenic diets: when our bodies burn fat the byproduct is ketones. These ketones are excreted via the kidneys and they take sodium, magnesium, and potassium with them. The recommendation for increased sodium is to REPLACE what you are losing. It's not extra sodium. Also, remember that most physicians don't understand how keto works (and they don't want to understand it either).
Hugs, and hang in there!6 -
msfutureskinnyminnie wrote: »Thanks Everyone for your replies ....my stats are 46 years old ....5'6 235 lbs.....It was recommended by my dr. to try the keto diet...I am pre diabetic....I do not have HBP....MFP gave me 1910 calories ....I changed my calories and macros due to what ruled.me.com gave me. My sodium is the way it is from what I have read in this group...If there is anything else I am missing ..Please let me know....my best friend Ms_smartypants has done awesome with the keto diet and she has given me advice but it doesn't seem to work for me ...I would appreciate anyone's help....Thanks
break over back to work for me ...Thanks again
If following keto, try and cut back more on the carbs. I see you had a large artichoke which is 43 carbs, although a lot is fibre, I find that I need to keep my TOTAL CARBS under 20, not net carbs. I limit my veggies because of the carbs, you may want to try that. I keep my total carbs less than 15.
Some people are able to get away with net carbs, some of us need to focus on total carbs.1 -
msfutureskinnyminnie wrote: »Thanks Everyone for your replies ....my stats are 46 years old ....5'6 235 lbs.....It was recommended by my dr. to try the keto diet...I am pre diabetic....I do not have HBP....MFP gave me 1910 calories ....I changed my calories and macros due to what ruled.me.com gave me. My sodium is the way it is from what I have read in this group...If there is anything else I am missing ..Please let me know....my best friend Ms_smartypants has done awesome with the keto diet and she has given me advice but it doesn't seem to work for me ...I would appreciate anyone's help....Thanks
break over back to work for me ...Thanks again
I see MFP gave you 1910 and you changed to 2059 per calculations from ruled. Close enough. What did you enter as your activity level and amount of pounds per week to lose?
You'll rarely hear me say this but I'm kinda thinking you might be eating too much. The back story to that is when someone asks for help my usual comment is "Girl, you need to eat more".
I ran your numbers on several TDEE calculators and "sedentary" gives about 2100 calories at your weight for maintenance so you probably used something greater than sedentary which is understandable if you are on your feet and running around during a 12 hour shift at the retirement home. Whatever number you used for loss per week must be low (1/2 pound) and/or whatever activity level you used for your daily routine of walking a lot at work must be high. Or a combo of both... that doesn't seem to be working for weight loss. So again, how much are you "set" to lose per week and where did you set your activity level
"Numbers" aren't the entire pic. I know that but it is a starting point. I'm just feeling your frustration and trying to help. Fortunately "numbers" worked for me for weight loss and that might be true for you also, just not as they're currently set.
6 -
msfutureskinnyminnie wrote: »Thanks Everyone for your replies ....my stats are 46 years old ....5'6 235 lbs.....It was recommended by my dr. to try the keto diet...I am pre diabetic....I do not have HBP....MFP gave me 1910 calories ....I changed my calories and macros due to what ruled.me.com gave me. My sodium is the way it is from what I have read in this group...If there is anything else I am missing ..Please let me know....my best friend Ms_smartypants has done awesome with the keto diet and she has given me advice but it doesn't seem to work for me ...I would appreciate anyone's help....Thanks
break over back to work for me ...Thanks again
I see MFP gave you 1910 and you changed to 2059 per calculations from ruled. Close enough. What did you enter as your activity level and amount of pounds per week to lose?
You'll rarely hear me say this but I'm kinda thinking you might be eating too much. The back story to that is when someone asks for help my usual comment is "Girl, you need to eat more".
I ran your numbers on several TDEE calculators and "sedentary" gives about 2100 calories at your weight for maintenance so you probably used something greater than sedentary which is understandable if you are on your feet and running around during a 12 hour shift at the retirement home. Whatever number you used for loss per week must be low (1/2 pound) and/or whatever activity level you used for your daily routine of walking a lot at work must be high. Or a combo of both... that doesn't seem to be working for weight loss. So again, how much are you "set" to lose per week and where did you set your activity level
"Numbers" aren't the entire pic. I know that but it is a starting point. I'm just feeling your frustration and trying to help. Fortunately "numbers" worked for me for weight loss and that might be true for you also, just not as they're currently set.
Awesome advice! I agree.0 -
msfutureskinnyminnie wrote: »Thanks Everyone for your replies ....my stats are 46 years old ....5'6 235 lbs.....It was recommended by my dr. to try the keto diet...I am pre diabetic....I do not have HBP....MFP gave me 1910 calories ....I changed my calories and macros due to what ruled.me.com gave me. My sodium is the way it is from what I have read in this group...If there is anything else I am missing ..Please let me know....my best friend Ms_smartypants has done awesome with the keto diet and she has given me advice but it doesn't seem to work for me ...I would appreciate anyone's help....Thanks
break over back to work for me ...Thanks again
I see MFP gave you 1910 and you changed to 2059 per calculations from ruled. Close enough. What did you enter as your activity level and amount of pounds per week to lose?
You'll rarely hear me say this but I'm kinda thinking you might be eating too much. The back story to that is when someone asks for help my usual comment is "Girl, you need to eat more".
I ran your numbers on several TDEE calculators and "sedentary" gives about 2100 calories at your weight for maintenance so you probably used something greater than sedentary which is understandable if you are on your feet and running around during a 12 hour shift at the retirement home. Whatever number you used for loss per week must be low (1/2 pound) and/or whatever activity level you used for your daily routine of walking a lot at work must be high. Or a combo of both... that doesn't seem to be working for weight loss. So again, how much are you "set" to lose per week and where did you set your activity level
"Numbers" aren't the entire pic. I know that but it is a starting point. I'm just feeling your frustration and trying to help. Fortunately "numbers" worked for me for weight loss and that might be true for you also, just not as they're currently set.
Thanks for your help ....My activity level is lightly active and I have it set to lose 1 pound...I didn't think I should set it to active because there are times that I am not walking as much1 -
msfutureskinnyminnie wrote: »I have been low carb for over 40 days now I have not lost anything I have over 100 lbs to lose very frustrated to say the least I know weight loss is not linear but I would think by now I would of lost something ... I weigh all my food on a scale....my only exercise is walking a lot at work ( I work in a retirement home ) What gives ?
It was day 46 before I lost my first pound eating LCHF but I do not weight food or count calories as a general rule. I make sure I walk a 1/4 of a mile every day.1 -
msfutureskinnyminnie wrote: »msfutureskinnyminnie wrote: »Thanks Everyone for your replies ....my stats are 46 years old ....5'6 235 lbs.....It was recommended by my dr. to try the keto diet...I am pre diabetic....I do not have HBP....MFP gave me 1910 calories ....I changed my calories and macros due to what ruled.me.com gave me. My sodium is the way it is from what I have read in this group...If there is anything else I am missing ..Please let me know....my best friend Ms_smartypants has done awesome with the keto diet and she has given me advice but it doesn't seem to work for me ...I would appreciate anyone's help....Thanks
break over back to work for me ...Thanks again
I see MFP gave you 1910 and you changed to 2059 per calculations from ruled. Close enough. What did you enter as your activity level and amount of pounds per week to lose?
You'll rarely hear me say this but I'm kinda thinking you might be eating too much. The back story to that is when someone asks for help my usual comment is "Girl, you need to eat more".
I ran your numbers on several TDEE calculators and "sedentary" gives about 2100 calories at your weight for maintenance so you probably used something greater than sedentary which is understandable if you are on your feet and running around during a 12 hour shift at the retirement home. Whatever number you used for loss per week must be low (1/2 pound) and/or whatever activity level you used for your daily routine of walking a lot at work must be high. Or a combo of both... that doesn't seem to be working for weight loss. So again, how much are you "set" to lose per week and where did you set your activity level
"Numbers" aren't the entire pic. I know that but it is a starting point. I'm just feeling your frustration and trying to help. Fortunately "numbers" worked for me for weight loss and that might be true for you also, just not as they're currently set.
Thanks for your help ....My activity level is lightly active and I have it set to lose 1 pound...I didn't think I should set it to active because there are times that I am not walking as much
It really appears as though you have found your maintenace calories for yourself. 40 average days at ~2000 calories=maintain your current weight.
I'm not going to suggest how many calories you eat. You can determine that. Use some on-line TDEE calculators. FitnessFrog is a good/simple one that is in-line with the average in its calculations. I've played around with all of them hoping fitnessfrog was wrong about MY calories. LOL. It's basic and doesn't require that piece of information most of us would have to guess, lean body mass. Enter your GOAL weight with the other stats and see how many (few) calories you would need/want (maybe have) to eat to maintain at your goal (when you get there).
I also suggest using the sedentary setting versus lightly active. Doing so removes the activity variable. Who knows how active one really is on any given day at any given job. You've said yourself that some days at work you walk more than others. You don't have to use (in MFP) the low calorie number that "sedentary at goal weight" will give you. That might be too severe of a cut. Pick a reasonable number somewhere between "sedentary at goal" and 2060 calories (your current). If whatever you choose turns out too low and you're always hungry or feel lethargic, up it a little. Your sedentary calories @ 140 pounds are going to be around 1600. I've run the numbers on several TDEE calculators (cuz I like to do that) but you need to play around with several yourself. You'll see a couple are high and a couple are low. Most hit right in the middle without much difference. And don't use only keto calculators. Use standard TDEE calculators that are designed to compute calories only. Play around entering different body weights and see how the numbers change.
Any/all of these calculators are "broad strokes" and are not exact or perfect. You have to experiment with the numbers to find your "sweet spot" that will allow you to get your needed nourishment, , not be hungry and still lose weight. Hope it works for you and you begin to see/feel the weight loss. I commend you on your 40 days of patience. Be as accurate on your diary entries as possible without driving yourself crazy.4 -
I'm your size, a little shorter, and weight and no way would I lose at 1900 calories a day. I am hitting 1500-1600 most days and am exercising (some days moderately for 60 min, some days intensely for 90). Doing this, I have lost a couple pounds a week for the last several months. Not linear, at all, but fits and spurts.
With Keto, if I'm really doing it and not eating a bunch of low carb "crap", I will lose weight. Sometimes a lot of weight. Make sure you're: 1) not kidding yourself about what you're really eating, 2) drinking all the water in the world--your body can't let go of weight if it's worried it's going to be dehydrated, 3) getting plenty of salt/magnesium.
Good luck--it does work, but it's never easy.2 -
When I first went on the LCHF diet I gained about 5 pounds and I didn't lose anything until I had been on the diet for over 44 days. I think some people just need more time to adapt to eating this way. I started at 100g carbs and kept lowering every 4 or 5 days. This way, I never suffered from the low carb flu.
I also had to pay attention to calories even though some people say not to. I can eat 2,000 calories and keep my carbs below 50 but that way I wont lose weight.
It's a learning experience too. You find carbs in the weirdest ingredients and sometimes manufacturers can be very misleading in the amount of carbs they have loaded down into your food. You also need to find triggers for you. Like if I eat mixed salted nuts, I can't stop but if I eat raw unsalted nuts I'm just fine.
Do you feel any different on the diet? The pain and swelling in my wrist and ankles went away when I 1st started. And eating fat made me very, very happy...a real mood improvement for me. My swollen face got thinner looking and my belly shrunk by about an inch. But I did NOT lose an ounce until my 44th day on the diet. The only reason I stuck with the diet was because of these changes. I think I would have given up if I had not seen such improvements so quickly.3 -
msfutureskinnyminnie wrote: »msfutureskinnyminnie wrote: »Thanks Everyone for your replies ....my stats are 46 years old ....5'6 235 lbs.....It was recommended by my dr. to try the keto diet...I am pre diabetic....I do not have HBP....MFP gave me 1910 calories ....I changed my calories and macros due to what ruled.me.com gave me. My sodium is the way it is from what I have read in this group...If there is anything else I am missing ..Please let me know....my best friend Ms_smartypants has done awesome with the keto diet and she has given me advice but it doesn't seem to work for me ...I would appreciate anyone's help....Thanks
break over back to work for me ...Thanks again
I see MFP gave you 1910 and you changed to 2059 per calculations from ruled. Close enough. What did you enter as your activity level and amount of pounds per week to lose?
You'll rarely hear me say this but I'm kinda thinking you might be eating too much. The back story to that is when someone asks for help my usual comment is "Girl, you need to eat more".
I ran your numbers on several TDEE calculators and "sedentary" gives about 2100 calories at your weight for maintenance so you probably used something greater than sedentary which is understandable if you are on your feet and running around during a 12 hour shift at the retirement home. Whatever number you used for loss per week must be low (1/2 pound) and/or whatever activity level you used for your daily routine of walking a lot at work must be high. Or a combo of both... that doesn't seem to be working for weight loss. So again, how much are you "set" to lose per week and where did you set your activity level
"Numbers" aren't the entire pic. I know that but it is a starting point. I'm just feeling your frustration and trying to help. Fortunately "numbers" worked for me for weight loss and that might be true for you also, just not as they're currently set.
Thanks for your help ....My activity level is lightly active and I have it set to lose 1 pound...I didn't think I should set it to active because there are times that I am not walking as much
It really appears as though you have found your maintenace calories for yourself. 40 average days at ~2000 calories=maintain your current weight.
I'm not going to suggest how many calories you eat. You can determine that. Use some on-line TDEE calculators. FitnessFrog is a good/simple one that is in-line with the average in its calculations. I've played around with all of them hoping fitnessfrog was wrong about MY calories. LOL. It's basic and doesn't require that piece of information most of us would have to guess, lean body mass. Enter your GOAL weight with the other stats and see how many (few) calories you would need/want (maybe have) to eat to maintain at your goal (when you get there).
I also suggest using the sedentary setting versus lightly active. Doing so removes the activity variable. Who knows how active one really is on any given day at any given job. You've said yourself that some days at work you walk more than others. You don't have to use (in MFP) the low calorie number that "sedentary at goal weight" will give you. That might be too severe of a cut. Pick a reasonable number somewhere between "sedentary at goal" and 2060 calories (your current). If whatever you choose turns out too low and you're always hungry or feel lethargic, up it a little. Your sedentary calories @ 140 pounds are going to be around 1600. I've run the numbers on several TDEE calculators (cuz I like to do that) but you need to play around with several yourself. You'll see a couple are high and a couple are low. Most hit right in the middle without much difference. And don't use only keto calculators. Use standard TDEE calculators that are designed to compute calories only. Play around entering different body weights and see how the numbers change.
Any/all of these calculators are "broad strokes" and are not exact or perfect. You have to experiment with the numbers to find your "sweet spot" that will allow you to get your needed nourishment, , not be hungry and still lose weight. Hope it works for you and you begin to see/feel the weight loss. I commend you on your 40 days of patience. Be as accurate on your diary entries as possible without driving yourself crazy.
Thanks again for your help ....I did what you said about looking at different TDEE calculators .....I did 3 different ones and I am going with fitnessfrog.. I entered my goal weight with no exercise and it gave me 1569 I changed it in MFP .. Thanks Again
Also thank you to everyone to commented ...Greatly appreciated2 -
. Enter your GOAL weight with the other stats and see how many (few) calories you would need/want (maybe have) to eat to maintain at your goal (when you get there).
I also suggest using the sedentary setting versus lightly active. Doing so removes the activity variable. Who knows how active one really is on any given day at any given job. You've said yourself that some days at work you walk more than others. You don't have to use (in MFP) the low calorie number that "sedentary at goal weight" will give you. That might be too severe of a cut. Pick a reasonable number somewhere between "sedentary at goal" and 2060 calories (your current). If whatever you choose turns out too low and you're always hungry or feel lethargic, up it a little. Your sedentary calories @ 140 pounds are going to be around 1600. I've run the numbers on several TDEE calculators (cuz I like to do that) but you need to play around with several yourself. You'll see a couple are high and a couple are low. Most hit right in the middle without much difference. And don't use only keto calculators. Use standard TDEE calculators that are designed to compute calories only. Play around entering different body weights and see how the numbers change.
I think this is great advice. I especially like the idea of eating at maintenance of the goal weight. I feel like that's most likely a comfortable deficit that's not crazy aggressive or aggressive at all depending on far away from goal a person is.
It naturally tapers off the calorie deficit as you go.
Also, listening to your body's hunger signals is so important.
Figuring out if it is real hunger, boredom, exercise induced, food triggered or true hunger and all that can be tricky but I honestly believe low carb gives us the advantage to finally begin to understand hunger and actually make progress toward naturally eating the right amounts.4 -
Hang in there @msfutureskinnyminnie You will find the number you will be able to lose You have some awesome advice so far I know that you really want this and you will succeed giving up is not an option (which you already know) proud of you for keeping up with this for over 40 days ....I will see you tomorrow
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With advice from a friend ...I have decided to incorporate exercise M-F for an hour....Still using fitnessfrog my calories are now 2027...my question is do I add calories from exercise into MFP or since I am using the TDEE do I just eat the 2027? So confused0
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Since you are using a TDEE calculator you just eat the 2027 calories since it incorporates your exercise0
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How did you arrive at 2027 calories? @msfutureskinnyminnie ?0
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I am assuming she put in moderate exercise since she wants to exercise 5 days a week in fitnessfrog0
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ms_smartypants wrote: »I am assuming she put in moderate exercise since she wants to exercise 5 days a week in fitnessfrog
I've not seen that feature on fitnessfrog. Don't think it has it. @msfutureskinnyminnie ?0
This discussion has been closed.