I must not be doing this right... keto help pls!!
katiebelleck
Posts: 9 Member
Hi -
I must not be doing this right. Set a goal of 1350 cal per day, been keeping to roughly 1300. It's been a solid week of good, classic keto eating - 5% carbs, 20% protein, 75% fat. Some days minor slippage 25% protein, 70% fat but no slips on carbs that's not even been hard huge surprise. Felt a little bit of what might have been keto fluish yesterday, fine today.
No gluten. Have not given up dairy, but I'm not wallowing in it either, can't give it up in coffee but amped up to heavy cream instead of ½ and ½ for the fat content.
Not weighing (too depressing) but no change in how my clothes fit so I'm sure I haven't lost anything. Willing to believe I'm not yet fat-adapted, willing to wait for the magic but I need a time frame to look forward to. I'll start losing in another week? Two weeks?
Any and all help most appreciated thanks SO much!
Katie
I must not be doing this right. Set a goal of 1350 cal per day, been keeping to roughly 1300. It's been a solid week of good, classic keto eating - 5% carbs, 20% protein, 75% fat. Some days minor slippage 25% protein, 70% fat but no slips on carbs that's not even been hard huge surprise. Felt a little bit of what might have been keto fluish yesterday, fine today.
No gluten. Have not given up dairy, but I'm not wallowing in it either, can't give it up in coffee but amped up to heavy cream instead of ½ and ½ for the fat content.
Not weighing (too depressing) but no change in how my clothes fit so I'm sure I haven't lost anything. Willing to believe I'm not yet fat-adapted, willing to wait for the magic but I need a time frame to look forward to. I'll start losing in another week? Two weeks?
Any and all help most appreciated thanks SO much!
Katie
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Replies
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You need to give it more time but on the other hand are you sure that you are in a deficit? Fat has a lot of calories.4
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Yes, give it more time. Also wondering how you are taking data?? You need to weigh your food, especially when just starting a diet so you can best understand portion sizes and get accustomed to portion control. Make sure to log of course. And you said you don't know how much you weigh anyway (which also isn't the best gauge of progress) so... take a deep breath full of patience and give this change the time it deserves. A week is just the first step to new habits.3
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katiebelleck wrote: »Hi -
I must not be doing this right. Set a goal of 1350 cal per day, been keeping to roughly 1300. It's been a solid week of good, classic keto eating - 5% carbs, 20% protein, 75% fat. Some days minor slippage 25% protein, 70% fat but no slips on carbs that's not even been hard huge surprise. Felt a little bit of what might have been keto fluish yesterday, fine today.
No gluten. Have not given up dairy, but I'm not wallowing in it either, can't give it up in coffee but amped up to heavy cream instead of ½ and ½ for the fat content.
Not weighing (too depressing) but no change in how my clothes fit so I'm sure I haven't lost anything. Willing to believe I'm not yet fat-adapted, willing to wait for the magic but I need a time frame to look forward to. I'll start losing in another week? Two weeks?
Any and all help most appreciated thanks SO much!
Katie
it can take more than a week or 2 and from what I have read/heard that if your protein is too high it can keep you from entering ketosis/kick you out of it once in. but I dont think 25% would do that. hard to tell.also how are you gauging if you are in ketosis or not? just know that fat adapted means you burn the fat you eat,not the body fat you have. the body fat you have comes off in a deficit.keto is not a magical fat burning diet like people think,its a way of eating and if not in a deficit you wont lose.5 -
Expecting your clothes to fit differently after 1 week is simply unrealistic. Patience
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B-r-e-a-t-h-i-n-g thank you!
I record *everything* but I've been logging food for years so I no longer weigh/measure.
I will try to be patient - I certainly feel better. More info required on when/how I will lose weight. Certainly at 1350 calories per day I'm in deficit, no?
Thanks so much for your kind help!
Kate0 -
katiebelleck wrote: »B-r-e-a-t-h-i-n-g thank you!
I record *everything* but I've been logging food for years so I no longer weigh/measure.
I will try to be patient - I certainly feel better. More info required on when/how I will lose weight. Certainly at 1350 calories per day I'm in deficit, no?
Thanks so much for your kind help!
Kate
if you arent weighing then there is no way to know. food packaging can be off by up to 20%,no 2 pieces of fruit even if the same size will weigh the same ,so calories will be different.weigh all solids and semi solids and only measure liquids.also some of the mfp food entries arent accurate so if those are off you could be eating more than you think,its easier to eat more than you think you are if not weighing food. I learned that the hard way. cant say when you will lose weight,it will come off when it does.5 -
katiebelleck wrote: »B-r-e-a-t-h-i-n-g thank you!
I record *everything* but I've been logging food for years so I no longer weigh/measure.
I will try to be patient - I certainly feel better. More info required on when/how I will lose weight. Certainly at 1350 calories per day I'm in deficit, no?
Thanks so much for your kind help!
Kate
How much of a deficit are you doing? That will determine how much weight you should expect to lose per week. Also keep in mind that water weight fluctuations from day to day and week to week can easily hide or amplify your actual losses.
Just an fyi, I'm not saying this applies to you, but it is very easy for your portions to grow subtly over time without realizing. Sometimes I get away from weighing my portions for food I eat all the time, but I will test my eyeballing on the food scale every once and awhile and usually find I've started getting overly generous lol!4 -
If you aren't weighing and measuring you have no idea how much you're eating, and you're eating more than you think if you aren't losing. Fat is extremely calorie dense, so the calorie difference can be a lot with minimal changes in volume amount.
What's more depressing, getting out a food scale and being accurate with your intake, or not losing weight (and potentially getting heavier)?5 -
Ok the scale it is!7
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I don't know how I could possibly eat less... maybe I should cut dairy for s few days and see how that goes. Can mix almond milk w coconut butter for coffee.0
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katiebelleck wrote: »I don't know how I could possibly eat less... maybe I should cut dairy for s few days and see how that goes. Can mix almond milk w coconut butter for coffee.
There's no need to restrict any specific food unless you have medical reason to do so. Just be accurate about what you are consuming...
If you want to eat more food, perhaps consider eating more carbs and protein. This will give you the ability to eat more volume, and perhaps be more satisfied and satiated.5 -
If you haven't been weighing yourself, you have no idea how it's working. You aren't going to see an immediate difference in how your clothes fit.5
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I feel the same. My 18th day today and no loss. I think the weight will come off when it does. I weigh myself everyday and my food too.0
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I'd start by weighing yourself. This way you'll have an accurate starting point. It's way too soon to expect your clothes to fit differently.4
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Agree with everyone else you have to measure all food and be eating a deficite or weight won't be lost. I have been doing keto for 3 weeks,( 2 weeks on here) and have measured and ate a deficite and have lost 18lbs so far but still not a huge difference in how my clothes fit tbh.1
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katiebelleck wrote: »Hi -
I must not be doing this right. Set a goal of 1350 cal per day, been keeping to roughly 1300. It's been a solid week of good, classic keto eating - 5% carbs, 20% protein, 75% fat. Some days minor slippage 25% protein, 70% fat but no slips on carbs that's not even been hard huge surprise. Felt a little bit of what might have been keto fluish yesterday, fine today.
No gluten. Have not given up dairy, but I'm not wallowing in it either, can't give it up in coffee but amped up to heavy cream instead of ½ and ½ for the fat content.
Not weighing (too depressing) but no change in how my clothes fit so I'm sure I haven't lost anything. Willing to believe I'm not yet fat-adapted, willing to wait for the magic but I need a time frame to look forward to. I'll start losing in another week? Two weeks?
Any and all help most appreciated thanks SO much!
Katie
I was doing that keto diet too. when I started adding in the heavy whipping cream, and the extra butter to meet the fat requirements, I was going over my calories. they say you don't need to watch calories, but that is a mistake. Watch your calories, they will stall you. I stalled 4 weeks!!! then went back to lower fat and the scale moved 4 pounds this past week. I even upped my carbs to over 50. lost weight. so watch those calories!!!
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wait - what? not necessarily lose weight on keto?0
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katiebelleck wrote: »wait - what? not necessarily lose weight on keto?
I'm not sure if you're being serious or sarcastic...
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katiebelleck wrote: »wait - what? not necessarily lose weight on keto?
It doesn't matter what way of eating you choose to follow. You need to eat less calories than you burn. Whether you are eating keto, low carb, vegetarian, Mediterranean, standard american diet, whatever - if you eat too many calories you gain weight. If you eat at a deficit you lose weight.3 -
katiebelleck wrote: »wait - what? not necessarily lose weight on keto?
It doesn't matter what way of eating you choose to follow. You need to eat less calories than you burn. Whether you are eating keto, low carb, vegetarian, Mediterranean, standard american diet, whatever - if you eat too many calories you gain weight. If you eat at a deficit you lose weight.
ye found that out, mad at my wasted 4 weeks thinking I was going to lose weight if I just kept on doing what I was doing.
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katiebelleck wrote: »wait - what? not necessarily lose weight on keto?
It doesn't matter what way of eating you choose to follow. You need to eat less calories than you burn. Whether you are eating keto, low carb, vegetarian, Mediterranean, standard american diet, whatever - if you eat too many calories you gain weight. If you eat at a deficit you lose weight.
ye found that out, mad at my wasted 4 weeks thinking I was going to lose weight if I just kept on doing what I was doing.
It wasnt a waste it was a learning experience. a lot of people think that if they eat keto they will turn into fat burning machines(body fat) and lose all this fat and weight,and that they can eat as much as they want because keto.
They dont understand that its the fat they consume that is being used for fuel not all their body fat.so they figure that their body will run a special way on it and that they dont need to cut calories.Little do these people know it doesnt work that way.You figured it out the hard way,but you did figure it out.Some give up because they figure it didnt work for them and cant understand why they lost so much in the first week or two and why its now slowing down or stalling.4 -
On average it took around 18lbs of weightloss to see a drop in clothes size for me so if you want to see results fast you are going to have to step on the scale. Can't advise on keto I'm afraid. Good luck.2
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katiebelleck wrote: »wait - what? not necessarily lose weight on keto?
All diets work by creating a calorie deficit.
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CharlieBeansmomTracey wrote: »...from what I have read/heard that if your protein is too high it can keep you from entering ketosis/kick you out of it once in. but I dont think 25% would do that.
You enter ketosis on the Stillman diet, which is an ultra-high protein diet that severely restricts both carbohydrates and fat.
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CharlieBeansmomTracey wrote: »...from what I have read/heard that if your protein is too high it can keep you from entering ketosis/kick you out of it once in. but I dont think 25% would do that.
You enter ketosis on the Stillman diet, which is an ultra-high protein diet that severely restricts both carbohydrates and fat.
hopefully you arent on that diet,which is not a good diet to be on. you need some fats and some carbs,fats are essential for hormones to function properly not to mention it restricts almost everything but protein which is not healthy,even taking a multivitamin doesnt mean it will help prevent malnutrition or other issues, and its a very low calorie diet so of course you will lose weight(dangerously so in many cases). its a load of crap is what it is. even if it puts you into ketosis,its dangerous for other reasons. also the claims it makes about detoxing,boosting metabolism and so on is a crock.2 -
annadragonetti wrote: »i'm not keto (actually i'm raw vegan so i eat very clean & high carb low fat) but i would definitely recommend purchasing a scale to weigh your food. you can unknowingly be consuming hundreds more calories than you think you are. i'm currently trying to maintain my weight (i'm 5'6, 90 pounds) and until i purchased a food scale, i realized i was consuming quite a bit more than i thought i was.
at the end of the day, weight loss is calories in vs calories out regardless of which macronutrient you are consuming less of. the way high carb, high fat, or high protein lifestyles work is through a calorie deficit of another macronutrient.
Why are you trying to maintain yourself at dangerously low weight levels?5 -
Ok then I'm just confused. If keto isn't better for weight loss what's the point? Can't believe bacon is healthier than apples. Also pretty sure that 1350 calories per day gives me a deficit. Will be patient and keep going. Much less coffee, much more water.0
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katiebelleck wrote: »Ok then I'm just confused. If keto isn't better for weight loss what's the point? Can't believe bacon is healthier than apples. Also pretty sure that 1350 calories per day gives me a deficit. Will be patient and keep going. Much less coffee, much more water.
What keto can do, as I understand things, is create an appetite suppression effect. When this happens, you will probably be eating fewer calories.
But ultimately, yes. Fewer calories need to go in than out.
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If it has only been a week you probably wont lose more than a few pounds so you wouldnt likely feel a difference in your clothes - that can actually take a couple months even. Use a scale.0
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