How to not fall off the wagon...
sammyj19902015
Posts: 63 Member
Hi all I’ve started Keto style diet 2 weeks ago, today I’ve woke up and wanted every kind of ‘*kitten*’ possible. I’ve eaten biscuits, chocolate, bread and can’t stop myself. Now I feel angry with myself..... help!!!
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Replies
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Kind of rubbish!! Not kitten haha2
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There are a couple of different possible responses to this:
- Remember why you are doing this and understand sometimes you will have bad days. It's hard to start new habits. Perhaps start with smaller changes and work up to your goal.
- Pick a wagon that's easier for you to stay on. In other words, find a way to eat foods you love at the right calorie level.
Remember that you don't have to do keto or low carb to lose weight, but if you think it's the best way for you, check out the Low Carber Group
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
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Maybe try eating a little less restrictive diet and by diet I mean whatever keeps you full and in deficit .
I was like 2 days into low carb diet ( never again ) I can't even imagine keto. But it's always been the same results, whatever diet plan I was following I end up binging on things I wasn't "allowed " because I felt deprived .
Don't feel angry or guilty just start again and if keto isn't something you can stick to just eat what you like in moderation that seems to work for lots of people .9 -
Thanks guys I think keto is definitely too restrictive but putting today behind me and move on, I’ve lost 1st 5lb so far so don’t want to ruin it5
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sammyj19902015 wrote: »Thanks guys I think keto is definitely too restrictive but putting today behind me and move on, I’ve lost 1st 5lb so far so don’t want to ruin it
Just an FYI, the carb binge you've just have is going to result in a big spike in water weight (basically returning to normal from the water you shed in the beginning). It's not fat, so don't feel like you've ruined all of your progress.9 -
If keto is too restrictive find something that isn't. At the end of the day losing weight is all about eating less calories than we burn.3
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2 things that come to mind...
1 - don't be overly restrictive (as others have said)
2 - don't let 1 bad decision, 1 bad meal, 1 bad day spiral into something bigger/longer. Every cart hits bumpy stretches of road at time... just hold on as best you can until the road smooths out.5 -
Everybody has bad days, the main thing is to not use that as an excuse for another one. Just pick back up and drive onwards.7
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If I tell myself I can't have something, it will instantly become something I want and I won't stop thinking about it until I get it. I don't want to repeat everything that's already been said but I definitely agree that choosing a plan that's sustainable for you in the long term will give you a lot more success and a lot less struggle. This process doesn't need to be miserable. You need something you can be consistent with as that will in turn give you long term results.
Something that has worked for me to stay on plan (full disclosure it took me 2 years to get to this point) is focusing on other things besides fat loss (even though it has still remained my ultimate goal). For January, I started my own challenge and put the focus on getting 30 active minutes a day (which getting in exercise was never my issue so I basically started with something that would be a challenge in a way because I wasn't already doing it every day but not so challenging that I wouldn't complete it) so I succeeded with that challenge. For this month, I decided to have zero days over maintenance. Having a challenge keeps me focused because it gives me something else to think about and plan and takes the focus off the deficit that I need to achieve fat loss. So, keeping your goals attainable would be my second piece of advice.
Don't let your emotions get the best of you. There's no reason to be angry, what's done is done. Beating yourself up over it is not going to change anything. Every day will not be perfect but it doesn't mean that progress isn't being made. Keep moving forward and doing your best and you'll get where you want to be.3 -
I find the best mindset for me is to remind myself that I can just have what I'm carving tomorrow. Though, most of my cravings tend to happen in the evening, which makes it easier for me.3
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I prefer to walk.0
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There are a number of different ways to maintain a deficit, you haven't failed at keto, you've learnt it doesn't work for you. If restrictions lead to bingeing you may want to try moderating, ie you can have treats, but they are limited in portion size and frequency based on your calorie goal2
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I'm doing Keto as well. I just started a couple of weeks ago. I have fallen off the wagon a couple of times. I don't think the diet is all that hard. The only things you shouldn't eat are items made with flour. But you can use nut flours to make those recipes!! Are you on any FB Keto groups? If not, maybe you should be. They have a wealth of info! I hope this helps. Please don't beat yourself up over a few bad days! We all have them! :-)6
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I ended up eating pasta yesterday and gained 2.5lb, felt so bloated I looked like I was 7 months pregnant, lesson learnt I just don’t agree with carbs1
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sammyj19902015 wrote: »I ended up eating pasta yesterday and gained 2.5lb, felt so bloated I looked like I was 7 months pregnant, lesson learnt I just don’t agree with carbs
This:sammyj19902015 wrote: »Thanks guys I think keto is definitely too restrictive but putting today behind me and move on, I’ve lost 1st 5lb so far so don’t want to ruin it
Just an FYI, the carb binge you've just have is going to result in a big spike in water weight (basically returning to normal from the water you shed in the beginning). It's not fat, so don't feel like you've ruined all of your progress.
You're just feeling bloated from water weight. It'll go away in a few days.7 -
sammyj19902015 wrote: »I ended up eating pasta yesterday and gained 2.5lb, felt so bloated I looked like I was 7 months pregnant, lesson learnt I just don’t agree with carbs
Keto fools people into believing they "can't do carbs". Each gram of carbs holds 3 g of water. When you start severely restricting carbs in keto, your body drops all the water it was holding onto with them- thus the large weight drop in the early weeks. But when a person "falls off the wagon", or deliberately reintroduces carbs, each gram is going to retain the 3 g of water again, and you will see a spike on the scale. Remember this- we are here to lose *fat*, not water. A person's water weight fluctuates constantly for all kinds of legitimate reasons, whether that person weighs 100 lbs or 300 lbs- it's not a problem that needs solved or a failure of any kind on your part. Now, somewhere in all that water fluctuation, you've likely lost a couple of lbs of fat, and you didn't gain any of that back from one day off your plan. Carbs aren't evil- they don't cause a person to get fat. Only eating over maintenance for an extended period of time does that. And I'm guessing if you had eaten a reasonable portion of pasta within the context of an otherwise balanced diet (and not in the midst of having been actively restricting carbs), it would have agreed with you just fine.
So relax. Enjoy the success you've likely had in knocking off a few lbs of fat, and evaluate if keto is the right path for you going forward.
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sammyj19902015 wrote: »I ended up eating pasta yesterday and gained 2.5lb, felt so bloated I looked like I was 7 months pregnant, lesson learnt I just don’t agree with carbs
Your body is likely fine with carbs, you just need to give it some time to re-adjust after cutting out then reintroducing a huge subset of food. Did you have the Keto flu going in? You would likely have some not ideal body feelings if you were a vegan or vegetarian who suddenly binged on meat or ate a huge mound of fries and wings after weeks on a low fat diet.0 -
I follow a keto diet - my biggest thing that keeps me together is making a keto friendly sweet to have on hand. I don't really crave carbs as in breads, pasta, rice, potatoes. I do seem to crave sugar sometimes so I make cheesecake fluff or a keto friendly mug cake. It's important that you find a lifestyle that works for you.1
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How can 1 g of something contain 3 g of something else? Does not make sense....
Just a thought.....0 -
How can 1 g of something contain 3 g of something else? Does not make sense....
Just a thought.....
Think of a water balloon.
ETA: Or what @JeromeBarry1 said. I have no idea how molecules work, I was just naming something that weighs less than what it holds.
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A thought: One of my friends does keto part of the year and omni part of the year. He seems to handle it well. Basically, if there's any omni foods in the house, he starts keto after he's eaten them. Then he only has to manage his shopping and avoid buying omni foods. The advantage he has is that he lives alone. If you are sharing a residence with persons who eat in diverse ways, you have a high challenge.0
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How can 1 g of something contain 3 g of something else? Does not make sense....
Just a thought.....
Molecular bonding. The carbohydrate molecule doesn't 'hold' water. Rather, the carbohydrate molecule must be kept in solution and 3 grams of water are required to keep the carbohydrate in solution. That's the case as long as the carb is in the form of glycogen Once the glycogen gets converted to fat, the need of keeping it in solution ends.2 -
sammyj19902015 wrote: »I ended up eating pasta yesterday and gained 2.5lb, felt so bloated I looked like I was 7 months pregnant, lesson learnt I just don’t agree with carbs
That's a normal physical response for any person with a functioning liver. It's not that you don't agree with carbs (though it could be the case for some people), it's that you're refilling your glycogen and of course you get bloated when your body tries to overdo it after not having carbs for a while. As others said, part of the weight you lose when you lowered your carbs was water, and it's simply balancing back when you reintroduced carbs. It has no effect on the actual fat you lost. You haven't regained any of it unless you went over calories by enough to be noticable on the scale, which is doubtful. There is also the case that keto foods are generally low volume, so there is also more food in your system which leads to even more scale weight increase.0 -
How can 1 g of something contain 3 g of something else? Does not make sense....
Just a thought.....
There's an excellent explanation of this on the OP's other thread, which, BTW, makes me feel like I was talking into the air...
http://community.myfitnesspal.com/en/discussion/10640621/gaining-weight-eating-high-carbs/p11 -
Lizakabibbis wrote: »I follow a keto diet - my biggest thing that keeps me together is making a keto friendly sweet to have on hand. I don't really crave carbs as in breads, pasta, rice, potatoes. I do seem to crave sugar sometimes so I make cheesecake fluff or a keto friendly mug cake. It's important that you find a lifestyle that works for you.
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