Not losing weight
helen772010
Posts: 20 Member
I hope that someone can shed some light on this for me. I am in ketosis but only lost 1/2 pound last week and although weigh in is on a Monday i checked this morning and nothing lost. Im in my third week now and feeling frustrated.
I have done the low calorie diet, low fat diet, diet and excercise, diet without excercise and this lchf was another attempt.
I have done the low calorie diet, low fat diet, diet and excercise, diet without excercise and this lchf was another attempt.
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Replies
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Everyone is different but a few things come to mind.
Weight loss doesn't happen overnight. Sometimes it takes our bodies a while to get use to new routines. You may experience weeks without a loss then suddenly you are 3lbs down.
Also I am one who believes calories matter. This way of eating for a lot of people means hunger is diminished and by default we eat less thus lose weight. However I don't believe that holds true for everyone. Personally I must calorie count or I'd be big as a house eating this way.
Be patient. Make sure you are getting enough sodium daily. Give it a chance and the bottom line while you are waiting for everything to kick in, analyze how you are feeling.
Hope this helps.
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Yep, give it time to see results and count calories too.
Also, what are your macros? How do you know you are in ketosis? If testing, what method and what results?
Regardless of the answer, 2 weeks isn't enough time to know if you are losing or just fluctuating.3 -
I'm a visual learner and this helped me understand the swoosh.
I'm a slow loser also. I didn't ever get huge numbers but I have lost almost 50 pounds since August. So I'm like that tortoise. Slow and steady wins the race. Don't think about the weight. That will honestly take care of itself. How do you feel? Are you feeling good? Does your body hurt? Got more energy? That's honestly why I eat this way. It's like my anxiety and depression go away with this diet. Also have you measured? I know ALOT of people who the scale hasn't moved but inches are gone. So relax. You can do this! The hardest part (starting) is over. Good luck!7 -
FWIW, I have been on a weight loss program since January of 2016. I was tracking calories for the first 9 months and was having some success. I was diagnosed with T2 diabetes and the diet changed to try to help control glucose levels. I started tracking carbs and stopped watching calories. I went on a weight loss plateau, but I made progress with the blood sugar. I decided I needed a two-pronged approach to control the blood sugar and lose a few more pounds. I set a calorie goal as well. With 2000 calories a day and 20 carbs as my "soft" limit and 2300 calories/30 carbs as a "hard" limit, I stepped off the plateau. I have been losing again and the blood sugar numbers look good. My fasting number when I got up today was 98.
I say get yourself used to the low carb and then add a reasonable calorie goal to the mix.5 -
Thank you for your replies.
My macros are
20g carbs
75g protein
115g carbs
Calories are set at 1500
Im 39 and 11st .13lb
I would like to lose 27lb
I feel ok although tired and headachy.
I test ketosis using urine ketosticks
I have decided to try lfhc for health reaons too especially the benefits that are said for cancer survivors.1 -
I would suggest taking some measurements with a measuring tape and tracking those for yourself too. I have lost an inch on my neck - no kidding. This sort of thing can be encouraging when the other numbers are not.1
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Headache and tired sounds like an electrolyte imbalance. Check out the open threads for the research but get some salt in you, you'll feel better fast.4
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I've been on Keto since Feb 5th. First week I lost 7 pounds and 2inch... then another inch but no pounds.... then another pound.... then I stalled out.
I've been on this diet for over a month and haven't seen any drop in weight or inches since about three weeks in. I know where my missteps are and going to have to increase my activity and tighten up my carb numbers!
It can get frustrating but stick with it and be honest with yourself. Track your food!5 -
I'll look into the electrolyte now, thank you3
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Yes on the sodium and magnesium and triple YES YES YESSSS on the whoosh. That's how I lose weight with this woe. Never steady. Bounce around three pounds for a couple weeks then WHOOSH it comes off to a new low.
Hang in there!! 4 -
helen772010 wrote: »I'll look into the electrolyte now, thank you
I bet you'll find you get some loss after getting some sodium. You're probably retaining water from low sodium and potassium. Once things get desperate, your body will hang on to water in an effort to maintain the already critically low electrolytes. If you get your sodium up, it will be able to dump the water.
Also, you don't have a whole lot to lose and you mention surviving cancer, which I assume means chemo and maybe radiation have been in your life at some point. Your body will prioritize healing over fat loss and I'm sure there's much work for it to do under the circumstances.
Also, when you don't have a lot to lose, it's completely normal to get smaller without losing scale weight. I can't explain how, but it happens. I have been stuck at about 10-15 pounds from the goal I chose (that's important too, I chose it, not my body. It may have another idea that I don't agree with
) for over a year but I've gotten quite a lot smaller.
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Being in ketosis does not automatically equate to weight loss. If you are eating too much you won't lose weight. Check out OKL macros. It's low carb with appropriate amounts of protein and fat. I love it!2
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The pp's have said everything I would have thought of. I know how frustrating it can be but stay the course, follow the above advice and keep us posted!
@Sunny_Bunny_ I just noticed your watermark. I always love when you show that comparison pic; it's striking! Did someone try to steal your pic or is that proactive? (Either way it's a smart idea!)2 -
helen772010 wrote: »I hope that someone can shed some light on this for me. I am in ketosis but only lost 1/2 pound last week and although weigh in is on a Monday i checked this morning and nothing lost. Im in my third week now and feeling frustrated.
I have done the low calorie diet, low fat diet, diet and excercise, diet without excercise and this lchf was another attempt.
While I was losing inches, fat face, etc it was day 46 of Keto eating before I lost my first pound. I do not do LCHF for weight loss but for better health markers. The weigh loss is just a by product of LCHF that is needed in my case. 2 -
macchiatto wrote: »The pp's have said everything I would have thought of. I know how frustrating it can be but stay the course, follow the above advice and keep us posted!
@Sunny_Bunny_ I just noticed your watermark. I always love when you show that comparison pic; it's striking! Did someone try to steal your pic or is that proactive? (Either way it's a smart idea!)
No one tried to steal mine but a woman in a Facebook group I'm in had hers stolen and used to advertise a supplement. And the Ketogains people really recommend using some kind of watermark. Better safe than sorry.3 -
If Herpetology Monthly wants to run with my midriff shots, I'm not going to get in the way.2
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Now that might be Schadenfreude Today.......1
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I started eating Keto in Jan... and while I dropped from 212 to 205 in a few weeks... I stalled and fluctuated up and down for a good few weeks. then it would drop a lb then fluctuate up and then back to that new weight... and on and on it went like that. I was thinking I'd never get below 200. I do notice that on days that if my carbs is more than 10% and I eat more fat and protein to offset the carb intake... even to the point where I think I ate too much I'd lose something the next day. This morn I weighed in at 195.9 omg...Just last week I was stuck at 198/197...I'm so excited... I haven't seen this number in a LONG TIME . I'm glad I didn't give up... we even had a birthday party on Sat... and stuck to my guns...even had a few drinks... but it's been Slow and steady... in the weeks that I stalled... I chose to look at it well atleast I'm not gaining and my clothes were loser.. .today I was able to fit in a pants that I couldn't wear that I got it uber tight about a month and half ago... and today it fits nicely and almost loose. :-) I'm going to make an apt soon to check my blood levels as I was pre-diabetic... hoping this takes me out of that stage. I know others drop fast...but I'm ok with slow and steady as long as it's heading in the right direction. I did one of the KETO calculators and it told me I should eat alteast 1660 cals a day... and I'm trying to keep to 10% carbs, 60% fat and 30% protein... and I shoot for 1400 a day to create a lil more deficit... I wear a fitbit...so the more I move the more cals it gives me to eat. :-) The days I go over on my cals... I try to pick up more movement, walking etc...so that I get more cals to keep me from going over...somedays I just say oh well... and if my overage was spent on fat... I am pleasantly surprised the next day by some loss.2
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I started eating Keto in Jan... and while I dropped from 212 to 205 in a few weeks... I stalled and fluctuated up and down for a good few weeks. then it would drop a lb then fluctuate up and then back to that new weight... and on and on it went like that. I was thinking I'd never get below 200. I do notice that on days that if my carbs is more than 10% and I eat more fat and protein to offset the carb intake... even to the point where I think I ate too much I'd lose something the next day. This morn I weighed in at 195.9 omg...Just last week I was stuck at 198/197...I'm so excited... I haven't seen this number in a LONG TIME . I'm glad I didn't give up... we even had a birthday party on Sat... and stuck to my guns...even had a few drinks... but it's been Slow and steady... in the weeks that I stalled... I chose to look at it well atleast I'm not gaining and my clothes were loser.. .today I was able to fit in a pants that I couldn't wear that I got it uber tight about a month and half ago... and today it fits nicely and almost loose. :-) I'm going to make an apt soon to check my blood levels as I was pre-diabetic... hoping this takes me out of that stage. I know others drop fast...but I'm ok with slow and steady as long as it's heading in the right direction. I did one of the KETO calculators and it told me I should eat alteast 1660 cals a day... and I'm trying to keep to 10% carbs, 60% fat and 30% protein... and I shoot for 1400 a day to create a lil more deficit... I wear a fitbit...so the more I move the more cals it gives me to eat. :-) The days I go over on my cals... I try to pick up more movement, walking etc...so that I get more cals to keep me from going over...somedays I just say oh well... and if my overage was spent on fat... I am pleasantly surprised the next day by some loss.
I agree about slow and steady having advantages. I went that route and believe that is why maintenance has been so easy.
One suggestion I would make is to go by actual grams instead of percentages. At 1400 calories, 10% carbs would be 35 grams which is likely more than you can eat and maintain ketosis regular. Most can't go above about 20 grams per day. If you are like most, you are not testing your blood or breath for ketones due to the cost. The pee sticks are not always accurate and when they are, they are only accurate in the beginning because as your body becomes more adept at using ketones less will be in your urine. Even those eating the SAD will have frequently have some ketones in their urine before breakfast if they have gone at least 12 hours since last eating.
I know those calculators are popular, but every expert I have heard have all stressed it is the number of grams and not the percentage - Drs Phinney, Westman and Naly as well as Jimmy Moore would be included in that list.
All that said, you do not have to be keto to lose weight or improve your health. I lost the vast majority of my weight doing low carb not keto. I didn't really know about keto until I was about 10 lbs away from my maintenance weight. The change to keto dropped that weight off quite rapidly though. Because of BG control and just because I like the way I feel, I have remained in keto for maintenance these last several months.5 -
helen772010 wrote: »Thank you for your replies.
My macros are
20g carbs
75g protein
115g carbs
Calories are set at 1500
Im 39 and 11st .13lb
I would like to lose 27lb
I feel ok although tired and headachy.
I test ketosis using urine ketosticks
I have decided to try lfhc for health reaons too especially the benefits that are said for cancer survivors.
I think you probably meant 115g fat, yes?!
The symptoms you describe are due to electrolyte imbalance...and what most people call the Keto Flu. When following this WOE, your body NEEDS 3000-5000mg of Salt/Sodium every single day.
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Calories 100% do matter. I would suggest weighing and recording accurately for a while. Every little thing that goes in your mouth. Be totally honest. 100 cals over can make a huge difference. I lose weight on 1500 (I'm 5'10") but not on 1650. Eyeballing quantities doesn't work. Neither do those entries like "1 sausage" or "1 large XX" - if you have them in your diary. If 1500 is too many calories, reduce it to 1400. LCHF is not magic, you still need a calorie deficit. The only reason it's so effective is you find it easier to eat less due to reduced hunger.
Also this http://www.ditchthecarbs.com/top-10-reasons-youre-not-loosing-weight/2 -
I agree with @EbonyDahlia . I have been mostly low carb for a year and still don't have it dialled in. If I skip breakfast and stay below 1300 I will slowly lose weight.1
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It's funny I went on a rant this morning about the scales not co-operating. I weigh-in everyday just so I can pick up on trends and I can see that I'm due a drop sometime soon. So what I'm saying is, if you look at my trends since January I bounce around all over the place all month, followed by a drop at the end of the month (after my TOM). Patience is the key, just keep going, you will get there.
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EKG of a cracked-out kangaroo...
But it's realistic. THAT'S what a real weight graph looks like. That's normal for lots of folks.
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I have done keto quite a bit over the years and the only time I ever managed to consistently lose after the initial water weight loss, was when I actually tracked my macros. I always followed the OKL chart (google it). I think even though I was eating less due to ketosis, I was still eating too much fat and that was pushing me over my calories0
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I have done keto quite a bit over the years and the only time I ever managed to consistently lose after the initial water weight loss, was when I actually tracked my macros. I always followed the OKL chart (google it). I think even though I was eating less due to ketosis, I was still eating too much fat and that was pushing me over my calories
Hmmmm, it suggests eating less fat than protein? I thought this was bad? I'm 5'7" and it says 103g protein, minimum of 77g fat.0 -
I have done keto quite a bit over the years and the only time I ever managed to consistently lose after the initial water weight loss, was when I actually tracked my macros. I always followed the OKL chart (google it). I think even though I was eating less due to ketosis, I was still eating too much fat and that was pushing me over my calories
Hmmmm, it suggests eating less fat than protein? I thought this was bad? I'm 5'7" and it says 103g protein, minimum of 77g fat.
How much fat you eat is adjusted up or down based on weight loss, maintenance or weight gain goals. Carbs and protein are pretty much fixed and consumed fat is adjusted to create or close a calorie deficit.
Basically, if you want to burn more body fat, eat less fat.1
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