We retain water for many many reasons randomly. Those body fat measurements on the scales are inaccurate. If you gain 2lb and keep it over more than a few weeks, then worry. Otherwise it's just water retention.

noorapu1000 wrote: »

sorry @kpk54 I am going to do that right now. I can use some insight from fellow ketoer!
Thank you all for your input.

noorapu1000 wrote: »

Hi, I have been on keto from January. So far I was losing weight a small amount at a time but steadily. But last week I have gain 2 Ib. I used the scale that says your body fat %. Its showing higher number than before. 28.3 was last week but this week its 28.6. I understand weight fluctuate due to water retention and also muscle gain if you are doing intermittent fasting. But what about fat gain? I am not doing any exercise currently.
Could anyone of you plz look at my food dairy and say what's going wrong?

Thank you!

Were you tracking elsewhere in January or not tracking at all? I saw no January entries. Tracking started on February 5, with 5 additional empty days in February. You must be doing something right since you have lost 13 pounds (if your ticker is correct) in a little over a month of tracking. Kudos on that!

I'm not as particular as some regarding specific foods though dates and bananas are not typically keto friendly. You didn't eat them often. You have a few days where carbs were over 60 though your net was considerably lower. You had one day with over ~170 carbs. Did that set you back a few days i.e gained some water weight then had to wait to re-lose so slowing down your average weight loss?

Average calories seem in line being somewhere between 1300-1400 average. It's just a guess. That's about what I ate when about your weight. I'm 5'6", Female and was probably older (59-60 at the time). I had to do some serious exercise (for me) to lose in addition to eating at a deficit. I didn't see any indication of exercise in your diary though many people don't track exercise. Never mind, I see you indicated you're not exercising.

You do seem to have some odd "numbers" regarding some of your beef entries. Just as 1 example you have 1 entry of "16 oz beef" at 560 calories. I have no idea what type of beef it was. If it was something similar to 93/7, 560 might be close. If it was something like a ribeye, that would be more like 1300 calories. You have another entry of "beef cooked 8 ounces" @ 280 calories. That one could be off considerably also. Depends on the cut of beef. And there are others. Curries for example. Lots of curries. Homemade and build in the recipe builder or did you verify some other way?

I'd tighten up your tracking. A suggestion is to use USDA entries. You'll find several entries for most food product in the database but compare them and find the one that occurs the most (if not wanting to go to the USDA site). There are many inaccurate entries in the MFP database. Even those that are USDA (because most are user entries). The ones that have the "check mark" as being verified aren't always accurate either.

Also avocados. They're pretty calorie dense. I'd refrain from using entries that state something like "medium". If your medium isn't someone else's medium and is 2 oz more, there's an extra hundred calories. Maybe use a food scale for calorie dense items...since you're questioning your weight loss rate.

I hope some part of that is helpful. You eat a lot of almonds. I do too. How heaping is ".25 cup"? There are about 7 calories in an almond. I can heap a quarter cup pretty high then snatch a few more from the bag before I put it back in the refrigerator/freezer.

13 pounds since the beginning of the year (or February)? That's more than a pound per week....

There is a recipe builder and a my foods feature in MFP where you can actually "Creat a food" or add a recipe. You just scan the bar-codes of the ingredients and plug in the amount you used, tell MFP how many serving you expect to get out of it, and it will tell you the rest.