Keto not losing should I just focus on basic diet
Njkelley
Posts: 57 Member
I gave 100 to lose. Just finished week 2 of strict keto. I’ve tried every other diet. First week lost 7.5 pounds. Second week lost a little over one pound. I don’t see the huge differences everyone claims ... I need long term. Should I focus on keto or general eat good calories In calories out concept.
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Replies
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If you don't mind not eating carbs then do keto.
If you want to eat carbs, eat carbs.
Either way, if you want to lose weight you need to make sure you're in a calorie deficit.23 -
You've lost 8.5 pounds in two weeks, or a little over four times the average weight loss recommendations, but you say you aren't losing?42
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I gave 100 to lose. Just finished week 2 of strict keto. I’ve tried every other diet. First week lost 7.5 pounds. Second week lost a little over one pound. I don’t see the huge differences everyone claims ... I need long term. Should I focus on keto or general eat good calories In calories out concept.
So you lost 9 pounds in two weeks and think that's not fast enough? Losing 100 pounds safely is going to take well over a year.
Adjust your expectations and pick a way of eating you can live with.
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The first week was probably mostly water weight, not fat. With 100 to lose, 2lbs per week is the most you should optimally be losing. So, you've averaged about 4.25 per week for two weeks (which is fine; large water weight drops in the first couple of weeks is normal, then it levels off).
Calories in-Calories out is the only way anyone loses/gains/maintains. Keto-paleo-WW-etc are the methods used for maintaining a calorie deficit.
How do you feel when you're on keto*? Are you hungry a lot? Do you feel deprived? Can you see yourself eating this way long term? If this feels sustainable to you, then keep at it. If your thinking is more, "I can't wait till I'm at goal and can eat [insert high carb foods of choice] again," then consider a different way of eating.
*I haven't done keto myself, but I've heard of 'keto flu'. If you've only been at this for two weeks, that's generally about as long as it takes for the symptoms to clear up. If you're feeling under the weather now, give it a little bit longer, maybe.8 -
For me KETO was way too restrictive. It requires minimal fruit in-take? Are you kidding me? I love apples & Bananas...lol
Keep it simple & eat a balanced calories deficit diet. You will probably find it easier & it will work long-term if you stick to it...8 -
My point was. First week mainly water I do that on any diet. Week 2 was 1.5 pounds again that can be achieved on any diet. Is there a benefit to doing keto rather than calories but and out.9
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Not in terms of weight loss. In terms of satiety, if you find fat keeps you feeling fuller so you're less hungry, so you're less likely to overeat, that's your advantage. Keto isn't any more magical than any other way of eating.5
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I lost almost 200 pounds when I was 18 by doing Atkins, and kept if off since then (for the most part - I had two babies, etc.). I think the reason that diet worked so well for me, when a low-fat diet did not, was because I felt satiated all the time. I get very hangry when my blood sugar gets low, and that never happened to me on Atkins.
Correct me if I'm wrong, but Keto is a modified, stricter Atkins with a focus on purposely eating fat and eating certain types of "natural, unprocessed" foods, while Atkins really does not make that distinction. I wonder if it's possible you're eating too much fat with Keto?2 -
Keto isn’t for everyone. You sound like you’re losing enough weight, but if you don’t like the foods, try a new plan. Also, you can follow keto and still be eating too many calories. I’m a huge fan of keto but it’s not easy and one of a gazillion options that all achieve the same outcome.4
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I lost almost 200 pounds when I was 18 by doing Atkins, and kept if off since then (for the most part - I had two babies, etc.). I think the reason that diet worked so well for me, when a low-fat diet did not, was because I felt satiated all the time. I get very hangry when my blood sugar gets low, and that never happened to me on Atkins.
Correct me if I'm wrong, but Keto is a modified, stricter Atkins with a focus on purposely eating fat and eating certain types of "natural, unprocessed" foods, while Atkins really does not make that distinction. I wonder if it's possible you're eating too much fat with Keto?
Fat has no bearing on weight loss or gain. Excess calories do. You said yourself the reason why Atkins worked for you - it kept you satisfied. It's a lot easier to lose weight and keep it off when you're eating in a way that keeps you satisfied. Atkins and keto works in that respect for some, and not for others.8 -
My point was. First week mainly water I do that on any diet. Week 2 was 1.5 pounds again that can be achieved on any diet. Is there a benefit to doing keto rather than calories but and out.
Keto benefits people who:
1. Are more satiated by fat than carbs and thus find it easier to adhere to a calorie deficit when eating high fat/low carb.
2. Have certain medical conditions.16 -
It takes time for the body to go into ketosis, usually 2-7 days. Tracking macros can help you with a stall. There's CKD and TKD, but that can get complicated. I like the rainbow chart that kshama posts. I've tried all of it. The only thing I believe in now is creating your own protocol that you can live with for the rest of your life. Do everything on your own terms with foods and exercise that you actually enjoy. Track your portions/calories. It simply works. If it's not sustainable after two weeks or months, how can you continue with it over the long haul. When we fall back into our old unhealthy eating routines, every pound comes back with friends. Create your own program and enjoy variety that suits your personality.8
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Unless you are starting from a very heavy weight anything much over 2lb a week lose is very aggressive (2lb = 7,000 calorie deficit approx)! If you start losing more than that you have to be mindful you might be losing lean mass (not healthy)!
If you are struggling eating in a keto model, then either be less restrictive with carbs and eat a more low to moderate carb diet, or calorie count and just eat in moderation.
Sadly there are no quick fixes, but stick with it and you will see the results month in month and when you hit your target weight it will be a fantastic achievement and after a year of eating in your chosen model you should be more atune to maintaining that eating style.
Good luck1 -
To me, CICO makes me hungry all the dang time. It's torture. Always thinking about eating. On Keto, I eat and am full and happy. I'm not hungry. I don't crave food. I'm 6 weeks in and have lost 20 lbs, feel better, lost 5 inches off my waist and inches off other parts, don't exercise, and my joint pain is gone. I drink coffee in the morning now because it tastes good, not because I need something to wake me up. It's so superior, imho, to CICO in every way to me. I easily combine it with 16/8 fasting (I only eat between noonish and 8pm) because I'm not hungry. Some weeks I lost 1 lb. This past week I lost 4 lbs.43
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CICO isn't a diet. It's a formula. Every way of eating is CICO.26
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My point was. First week mainly water I do that on any diet. Week 2 was 1.5 pounds again that can be achieved on any diet. Is there a benefit to doing keto rather than calories but and out.
- The benefit is if it makes it easier for you to stick to your deficit. I would think that might take more than 2 weeks to tell. Which leads me to...
- With 100 lbs to lose, you need to develop a long term, more patient approach. You can't tell anything in 2 weeks, it's a tiny little blip on the radar. You need to give any plan at least 4-6 weeks, and a woman with a monthly cycle should probably give it more like 6-8 weeks to really start to see a long range trend.
I know I could never eat that low carb for an extended period of time, so I don't do keto (or low carb). I know other folks who liked eating a higher fat diet and had better control limiting carbs to a minimum. In the long range, there is no confirmable difference between different diets assuming you stick to your deficit.3 -
To me, CICO makes me hungry all the dang time. It's torture. Always thinking about eating. On Keto, I eat and am full and happy. I'm not hungry. I don't crave food. I'm 6 weeks in and have lost 20 lbs, feel better, lost 5 inches off my waist and inches off other parts, don't exercise, and my joint pain is gone. I drink coffee in the morning now because it tastes good, not because I need something to wake me up. It's so superior, imho, to CICO in every way to me. I easily combine it with 16/8 fasting (I only eat between noonish and 8pm) because I'm not hungry. Some weeks I lost 1 lb. This past week I lost 4 lbs.
You dont understand what cico is. Its not a diet or counting calories. Its an equation that describes energy balance.14 -
Calories still matter7
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To me, CICO makes me hungry all the dang time. It's torture. Always thinking about eating. On Keto, I eat and am full and happy. I'm not hungry. I don't crave food. I'm 6 weeks in and have lost 20 lbs, feel better, lost 5 inches off my waist and inches off other parts, don't exercise, and my joint pain is gone. I drink coffee in the morning now because it tastes good, not because I need something to wake me up. It's so superior, imho, to CICO in every way to me. I easily combine it with 16/8 fasting (I only eat between noonish and 8pm) because I'm not hungry. Some weeks I lost 1 lb. This past week I lost 4 lbs.
No matter what your eating style is you are "doing" CICO. It is the energy balance equation. Maybe you mean counting calories?
Either way, there is no magic to keto. There are studies that indicate it can help with appetite control and cravings. That can help some stay in a calories deficit. Sometimes whether they count calories or not.
So your statement that keto is superior to CICO in every way is nonsensical. BTW, I don't do keto, just balanced macros with an emphasis on protein. This past week I lost 3.5 lbs. I hadn't lost in a while so, some of that was likely water weight.
Keto and IF are just dietary management tools. They have no inherent fat loss advantage that has been proven in any study to date where calories and protein were held constant.8 -
To me, CICO makes me hungry all the dang time. It's torture. Always thinking about eating. On Keto, I eat and am full and happy. I'm not hungry. I don't crave food. I'm 6 weeks in and have lost 20 lbs, feel better, lost 5 inches off my waist and inches off other parts, don't exercise, and my joint pain is gone. I drink coffee in the morning now because it tastes good, not because I need something to wake me up. It's so superior, imho, to CICO in every way to me. I easily combine it with 16/8 fasting (I only eat between noonish and 8pm) because I'm not hungry. Some weeks I lost 1 lb. This past week I lost 4 lbs.
Keto is just the way in which you are controlling the ‘calories in’ part of CICO.
CICO is not another term for calorie counting. CICO is a description of how weight loss and gain works. You have basically just done the equivalent of saying ‘aeroplanes are superior to the laws of physics in every way’.
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MichelleSilverleaf wrote: »
Fat has no bearing on weight loss or gain. Excess calories do. You said yourself the reason why Atkins worked for you - it kept you satisfied. It's a lot easier to lose weight and keep it off when you're eating in a way that keeps you satisfied. Atkins and keto works in that respect for some, and not for others.
My point was that fat intake is emphasized on keto, to the point where I’m wondering if she is taking in too much fat. Fat = calories, in which case excess fat = excess calories. It is unlikely she is getting excess calories from other sources in the keto diet, since carbs are highly restricted (although she could be taking in hidden carbs, of course). If weight loss is slowing significantly, she is getting too many calories from some source.
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MichelleSilverleaf wrote: »
Fat has no bearing on weight loss or gain. Excess calories do. You said yourself the reason why Atkins worked for you - it kept you satisfied. It's a lot easier to lose weight and keep it off when you're eating in a way that keeps you satisfied. Atkins and keto works in that respect for some, and not for others.
My point was that fat intake is emphasized on keto, to the point where I’m wondering if she is taking in too much fat. Fat = calories, in which case excess fat = excess calories. It is unlikely she is getting excess calories from other sources in the keto diet, since carbs are highly restricted (although she could be taking in hidden carbs, of course). If weight loss is slowing significantly, she is getting too many calories from some source.
Yes and no. I've gone over some of my different values without going over my calories, one doesn't automatically mean the other. It sounds more like she hasn't given it long enough to see if it's something she can stick to.0 -
Sorry, I know I disagree with you all, but I do know what CICO is and I'm saying calories don't matter. It's insulin that matters. And carb diets and high protein diets keeps your insulin dumping and fat gaining.66
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Sorry, I know I disagree with you all, but I do know what CICO is and I'm saying calories don't matter. It's insulin that matters. And carb diets and high protein diets keeps your insulin dumping and fat gaining.
That's nonsense.
I lost 120 pounds using keto and lost right in line with my calorie deficit. Are you seriously telling me I would have lost all that weight eating at maintenance or in a surplus?14 -
Sorry, I know I disagree with you all, but I do know what CICO is and I'm saying calories don't matter. It's insulin that matters. And carb diets and high protein diets keeps your insulin dumping and fat gaining.
Oh, well in that case you’re just demonstrably wrong.
Physics doesn’t work that way, biology doesn’t work that way, and if you were right it would have been imposible for me to lose over 220 lb on a high carb diet. And yet, somehow those 220 lb are gone. Magic, or basic conservation of energy; you decide...
OP, ignore anyone who says that calories don’t matter. They’re not the only thing that matters, but they are the only thing that will affect your weight loss.28 -
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Sorry, I know I disagree with you all, but I do know what CICO is and I'm saying calories don't matter. It's insulin that matters. And carb diets and high protein diets keeps your insulin dumping and fat gaining.
You clearly don't understand how all this works. Insulin is the hormone that gets nutrients to the cells. Without it, you die. Diabetics??
Insulin can't make you gain weight unless you take in more energy than you burn. It can't cause your body to make fat from nothing cause insulin. That's just absurd.21 -
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I have not been disparaging to any of you.
RainWA - my answer is yes, from both research and anecdotally. Plus, I find it is hard to consume more than 3k in calories when doing high fat. Your satiation factors are screaming at you.
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I have not been disparaging to any of you.
RainWA - my answer is yes, from both research and anecdotally. Plus, I find it is hard to consume more than 3k in calories when doing high fat. Your satiation factors are screaming at you.
oh please, post the scientific research that backs up your fantasy views of how the body works.16
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