Yoyo weight
tinaalvarado29
Posts: 53 Member
Hi I have been on keto for 10 days and I weigh myself first thing in the morning but I keep going up one pound down 1 pound is this normal any suggestions are appreciated thanks
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Replies
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Are you counting calories? Calories still matter.1
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It also might help if you open your diary and make it public so we can see what you've been eating.1
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I just started 10ndays ago and I'm not counting my macros I'm only counting carbs do you think that could be it I just don't know what calculator to go by and how to set my.macros.on.mfp I'm 49 yrs old and I weighed 230.4 this morning and I'm not active at all I suffer from fibromyalgia and bursitis in both hips and 2 knee surgerys so I don't exercise any advise I can get will be appreciated0
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It is very normal to yoyo daily. The number in the scale has way more items than just fat controlling it! Keep it up and you will see an eventual downward trend.1
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I used to track daily and it was making me crazy! So for the last three months I just track my weight once or twice a month. It helps me keep my sanity.
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How's your hunger been?
10 days is early and you may still be hungry enough to be eating frequently and that can cause overeating in general but usually hunger reduces and you naturally begin to eat less frequently and less in general. You may not be there yet. Couldn't hurt to track everything just to see how much you're eating for reference.
If you're drinking any calories I'd kick those to the curb.1 -
I'm not hungry that.often I get full fast with the food and the only thing that I'm drinking is water or tea with one.pack of Stevie that's all could.it.be im.not eating enough fat or maybe I just need.to give it some time idk0
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So if im not hungry do I have to eat three meals I thought on keto you have to eat good fats and protein and three meals0
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tinaalvarado29 wrote: »So if im not hungry do I have to eat three meals I thought on keto you have to eat good fats and protein and three meals
Three meals are not necessary if you aren't hungry for them. Lots of people only eat 2 meals. Eat when legitimately hungry, and if you aren't hungry, don't eat.2 -
Weight fluctuates, it just happens. I would give it some time 10 days isn't very long in the grand scheme of things. I know I didn't become overweight in a short period of time so in that sense I didn't expect to lose weight quickly. I don't eat three meals a day but I try to make sure I am getting enough calories while still maintaining a caloric deficit. I guess I have always been IF and didn't even know it. I typically don't eat breakfast so I go from 6:30pm to 11am the next day without eating or if I do its something really light like a serving of nuts. My main go to drinks are green tea, regular tea with some lemon, water with lemon, and coffee with half and half in the winter time. I don't use any sweeteners except for the coffee so you might try to slowly reduce the Stevia and see if that helps. I drink Hibiscus tea if I want something tart with no caffeine.
I do exercise which has helped a great deal. I know you mentioned you can't exercise but if you can find one thing that ups your activity level without affecting your conditions it could help. You might try talking to a physical therapist to see what would be right for you. Just remember to listen to your body and don't over do things.
Overall the scale will yo-yo on you. I wouldn't stress about it. You might notice tight fitting clothes not being so tight anymore or your energy levels and mood getting better as you adjust to this WOE. Also get a good night's sleep, worry less, and maybe meditate more, those things are just as important as making a decision to go LCHF.1 -
tinaalvarado29 wrote: »I'm not hungry that.often I get full fast with the food and the only thing that I'm drinking is water or tea with one.pack of Stevie that's all could.it.be im.not eating enough fat or maybe I just need.to give it some time idk
I too suggest track for a day or 2.- Carbs are a ceiling in grams.
- Meet your protein needs (based on height, weight, and activity level.)
- Fill the rest of your intake with fat to satiety.
Stay under carbs, getting them from low-carb dairy and green aboveground veggies. Eat fatty cuts of meat when possible. Cook with butter or lard or other animal oil. Eat/cook, in moderation, low-carb dairy like cream cheese, hard cheeses, sour cream, heavy cream if you tolerate dairy. That should cover it.
Eating extra fat will make you more full, but it is also calorie dense. It's easy to eat too many calories if you just keep adding fat. Eating fat doesn't make you lose weight. It works with protein to help you feel satisfied and happy because it helps keep hormones regulated in the body and gives energy. It helps make the body's balance more conducive to weight loss, but it's eating less than you burn that causes you to lose weight.
Keep all this in mind. Make sure you learn what is hunger and what is not to your body, and then give it more time.2 -
Also, with the chronic health conditions you have, your body has to fight off inflammation and work to heal. You may feel improvement in those areas up to 6 months before the scale starts moving. You might want to work towards focusing on NSV's as your primary marker of success. NSV's are NON scale victories. Losing inches, reducing pain, reducting medication, increased mobility, improved mental clarity, more energy, lessened (or increased, depending!) appetite, cravings for healthier foods, reduced sugar/starch cravings or reduced binge eating episodes, shinier hair, less hair falling out, slimming face, etc. There are literally hundreds, if not thousands of NSV's. The scale lies. Especially when you add in factors like Fibro, etc...3
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I have fibro too and lost 20 pounds without exercise. I tried a few times, but was miserable, I also have back issues and exercise just wasn't a great option. After a year of low carb, I am just now starting to feel like I can add in gentle exercise, so that in itself is a win (NSV). So don't feel like a lack of exercise will hold back your fat loss.
Weight fluctuation is normal, I think most people go through it. Up and down for a while then one day you wake up a few pounds lighter and the weight seems to drop off easily. Then a plateau, then loss...... Don't worry about it, when the scale isn't moving its likely because your body is working on other health issues. Every day you are getting healthier, whether the scale knows it or not.4 -
Thank you everybody for the information and the encouragement i did my macros and this is what i came up with 55 grams protein 109 fat 1265 calories 20 carbs so today I'm gonna start tracking0
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tinaalvarado29 wrote: »Thank you everybody for the information and the encouragement i did my macros and this is what i came up with 55 grams protein 109 fat 1265 calories 20 carbs so today I'm gonna start tracking
How tall are you?
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