Not losing weight on ketos
chelssyy98
Posts: 27 Member
So I’ve been on the ketos diet for 18 days and haven’t lost any weight! I’ve been tracking everything I eat and haven’t gone over 25g of net carbs plus I’ve been walking loads and doing HIIT about twice a week!!
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Replies
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How are you tracking - are you logging everything by weight or just guessing?
18 days isn't a very long time, but it's worth checking your accuracy.
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Are you just tracking carbs? Unfortunately, you need to worry about calories more than just carbs as your total calorie intake will determine your results.10
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I’ve been having 1,200 calories a day and weighing everything out exact😞3
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chelssyy98 wrote: »I’ve been having 1,200 calories a day and weighing everything out exact😞
You just need to give it more time then, your change of diet, increased exercise etc could be contributing to water retention, just keep at it an be patient.4 -
Yeah, I just expected to have at least lost a pound by now! My boyfriend has lost 10 and we are eating the same! So frustrating 😃
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tinkerbellang83 wrote: »chelssyy98 wrote: »I’ve been having 1,200 calories a day and weighing everything out exact😞
You just need to give it more time then, your change of diet, increased exercise etc could be contributing to water retention, just keep at it an be patient.
this....plus, are you logging absolutely everything you put in your mouth? and are you using accurate database entries? making your diary public may be helpful - perhaps other people can see places you may be going wrong?4 -
chelssyy98 wrote: »Yeah, I just expected to have at least lost a pound by now! My boyfriend has lost 10 and we are eating the same! So frustrating 😃
He doesn't have female hormones to contend with ;-) and hopefully he is not eating the same, 1200 calories is way too low for a guy. To be fair it's probably a bit low for you too with your exercise.6 -
That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!0
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chelssyy98 wrote: »That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!
Or just stick with what you're doing and give it a couple more weeks. If you want to do more exercise you're probably better to do some resistance training to hold onto your muscle.1 -
chelssyy98 wrote: »So I’ve been on the ketos diet for 18 days and haven’t lost any weight! I’ve been tracking everything I eat and haven’t gone over 25g of net carbs plus I’ve been walking loads and doing HIIT about twice a week!!
Calories matters for weight loss, but reading your replies further down, it seems you understand that. At 1200 calories, you're supposed to lose weight, but one thing I want to know from you:
1) Why 1200 calories??? Are you trying to aggressively lose weight??? How much do you weigh + your height. I see too many women chosing 1200 calories by default when eating higher would've still been enough to lose weight. Judging by your picture, you don't seem obese, so I am really questionning why you would choose to eat 1200 calories.
2) How do you weigh yourself??? Do you weigh once a week??? If so, that's not precise enough, you could be losing weight and now know it by weighing once a week. Ideally you should weigh amap using an app like the libra app which will show you your weight trend.0 -
awwwww bless2
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not much for me2
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I worked out my macros on a macro calculator and it said to eat that many so I’ve been sticking to that. I am 175 pounds and 5ft4. A few years ago, I was eating about 500 calories a day and dropped to about 95pounds but then as soon as I started eating normally again I gained it all back and I’m not sure if I have ruined my metabolism!
I was weighing myself once or twice a week but I have just downloaded a weight tracker and have been doing it once a day for about 4 days not but no different in the days...0 -
18 days is nothing. Give yourself more time.
How much do you weight/how tall are you. You might find that you can actually eat more than 1200kcals and still lose weight. That should only really be used if you're very short/currently weigh not very much. I'm assuming your BF is taller than you and weighs more, so of course he's going to lose weight faster if you're eating the same.chelssyy98 wrote: »That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!
This worries me. You're saying that you're weighing everything, and that you're eating the same, but then you're saying he's probably eating larger portions. That uncertainty sounds like you might not be being as accurate as you think you are.
Make sure you include everything. If it ends up in your mouth, log it. Remember that packet servings can be tricky, double check the weight on packets with what you've got out. And that that matches the correct state. The classic example is weighing food when cooked, but inputting the amount as raw. With meat (for example), it will lose water when cooked and so you'll be underlogging the amount of calories for that food.
It might be helpful if you opened up your diary.3 -
I’m not sure what he eats tbh, but I’ve been 100% accurate with mine. I’ve been weighing everything after it is cooked and ensuring it’s accurate18 days is nothing. Give yourself more time.
How much do you weight/how tall are you. You might find that you can actually eat more than 1200kcals and still lose weight. That should only really be used if you're very short/currently weigh not very much. I'm assuming your BF is taller than you and weighs more, so of course he's going to lose weight faster if you're eating the same.chelssyy98 wrote: »That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!
This worries me. You're saying that you're weighing everything, and that you're eating the same, but then you're saying he's probably eating larger portions. That uncertainty sounds like you might not be being as accurate as you think you are.
Make sure you include everything. If it ends up in your mouth, log it. Remember that packet servings can be tricky, double check the weight on packets with what you've got out. And that that matches the correct state. The classic example is weighing food when cooked, but inputting the amount as raw. With meat (for example), it will lose water when cooked and so you'll be underlogging the amount of calories for that food.
It might be helpful if you opened up your diary.
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It took a month for me to drop my first kg last time around. Started on 1200, raised to 1450, change started to happen. Stick with it, give it time - we're all different. Of course it's frustrating, especially since success is staring you in the face in the form of the lucky boyfriend
By all means, I wouldn't suggest ever going lower than 1200 NET calories per day. Otherwise you will be creating a deficit similar to the one you were in when you were eating 500 cals per day.
Good luck, patience, and a strong focus on a healthy and balanced intake! Don't forget about the micronutrients.2 -
It’s good to know that it’s possible to lose weight after having such a bad start, I will stick at it and see how it goes!SabAteNine wrote: »It took a month for me to drop my first kg last time around. Started on 1200, raised to 1450, change started to happen. Stick with it, give it time - we're all different. Of course it's frustrating, especially since success is staring you in the face in the form of the lucky boyfriend
By all means, I wouldn't suggest ever going lower than 1200 NET calories per day. Otherwise you will be creating a deficit similar to the one you were in when you were eating 500 cals per day.
Good luck, patience, and a strong focus on a healthy and balanced intake! Don't forget about the micronutrients.
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chelssyy98 wrote: »
I’m not sure what he eats tbh, but I’ve been 100% accurate with mine. I’ve been weighing everything after it is cooked and ensuring it’s accurate18 days is nothing. Give yourself more time.
How much do you weight/how tall are you. You might find that you can actually eat more than 1200kcals and still lose weight. That should only really be used if you're very short/currently weigh not very much. I'm assuming your BF is taller than you and weighs more, so of course he's going to lose weight faster if you're eating the same.chelssyy98 wrote: »That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!
This worries me. You're saying that you're weighing everything, and that you're eating the same, but then you're saying he's probably eating larger portions. That uncertainty sounds like you might not be being as accurate as you think you are.
Make sure you include everything. If it ends up in your mouth, log it. Remember that packet servings can be tricky, double check the weight on packets with what you've got out. And that that matches the correct state. The classic example is weighing food when cooked, but inputting the amount as raw. With meat (for example), it will lose water when cooked and so you'll be underlogging the amount of calories for that food.
It might be helpful if you opened up your diary.
Fair enough, but you can't compare yourself to him them.
Ah, it's generally better practice to log raw food over cooked. It's normally considered more accurate. You might find you're under logging calories and eating more calories than you think you are. As you're on keto you're probably not eating things like rice or pasta (which often show calories as cooked on the packet) pretty much everything you'll be eating will show calories as raw (or as packaged). Check your labels and make sure you're logging in the same state as what it says.
Also, how much do you weigh? How tall are you? Open your diary.1 -
Maybe I’m not logging as accurate as I think, I will keep an eye on that! Also, I weigh 175 pounds, 5ft4. It won’t let me open my diary, don’t think I’m doing it right but I eat the same everyday pretty much.chelssyy98 wrote: »
I’m not sure what he eats tbh, but I’ve been 100% accurate with mine. I’ve been weighing everything after it is cooked and ensuring it’s accurate18 days is nothing. Give yourself more time.
How much do you weight/how tall are you. You might find that you can actually eat more than 1200kcals and still lose weight. That should only really be used if you're very short/currently weigh not very much. I'm assuming your BF is taller than you and weighs more, so of course he's going to lose weight faster if you're eating the same.chelssyy98 wrote: »That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!
This worries me. You're saying that you're weighing everything, and that you're eating the same, but then you're saying he's probably eating larger portions. That uncertainty sounds like you might not be being as accurate as you think you are.
Make sure you include everything. If it ends up in your mouth, log it. Remember that packet servings can be tricky, double check the weight on packets with what you've got out. And that that matches the correct state. The classic example is weighing food when cooked, but inputting the amount as raw. With meat (for example), it will lose water when cooked and so you'll be underlogging the amount of calories for that food.
It might be helpful if you opened up your diary.
Fair enough, but you can't compare yourself to him them.
Ah, it's generally better practice to log raw food over cooked. It's normally considered more accurate. You might find you're under logging calories and eating more calories than you think you are. As you're on keto you're probably not eating things like rice or pasta (which often show calories as cooked on the packet) pretty much everything you'll be eating will show calories as raw (or as packaged). Check your labels and make sure you're logging in the same state as what it says.
Also, how much do you weigh? How tall are you? Open your diary.
Breakfast- tea or coffee
Lunch- 30g peanuts, sugar free jelly pot and cheese string
Dinner- low carb vegetable with meat aha
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chelssyy98 wrote: »
It’s good to know that it’s possible to lose weight after having such a bad start, I will stick at it and see how it goes!SabAteNine wrote: »It took a month for me to drop my first kg last time around. Started on 1200, raised to 1450, change started to happen. Stick with it, give it time - we're all different. Of course it's frustrating, especially since success is staring you in the face in the form of the lucky boyfriend
By all means, I wouldn't suggest ever going lower than 1200 NET calories per day. Otherwise you will be creating a deficit similar to the one you were in when you were eating 500 cals per day.
Good luck, patience, and a strong focus on a healthy and balanced intake! Don't forget about the micronutrients.
Eh, it was grinding my gears alright, but I pushed through it. I was keeping my net carbs under 25 too, by the way (I am not anymore). If it's any help, this is what losing 5 kg (about 11 lbs) looked like for me. Note the flat line at the beginning - that was the first month.
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You need to relax and be patient. Your need for immediate results and ideas about increasing your exercise when you haven't gotten them are not healthy. I'd be willing to bet you are eating the classic "diet" menu of foods too.
You need to eat enough calories and not just choose numbers like 500 or 1200. You need to eat things you enjoy not just broiled chicken and broccoli. If I were you, lastly, I would find an alternate way of gauging success like measuring yourself once a month.
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First of all - IF in fact you were actually eating 1200 calories per day at your height and weight, you would have lost weight, so you're eating more than you think OR you have a serious medical illness. So see a doctor.
Second, you can't "ruin your metabolism." The metabolic adaptations that happen with rapid weight loss, do reverse themselves in a very short period of time, so cross that one off. Here's a discussion: Starvation Mode - Adaptive Thermogenesis and Weight Loss
Third, for us to be any help you do need to open your FOOD diary, and it will "let" you, here: https://www.myfitnesspal.com/account/diary_settings
^^scroll to the bottom, click "Public."5 -
chelssyy98 wrote: »
Maybe I’m not logging as accurate as I think, I will keep an eye on that! Also, I weigh 175 pounds, 5ft4. It won’t let me open my diary, don’t think I’m doing it right but I eat the same everyday pretty much.chelssyy98 wrote: »
I’m not sure what he eats tbh, but I’ve been 100% accurate with mine. I’ve been weighing everything after it is cooked and ensuring it’s accurate18 days is nothing. Give yourself more time.
How much do you weight/how tall are you. You might find that you can actually eat more than 1200kcals and still lose weight. That should only really be used if you're very short/currently weigh not very much. I'm assuming your BF is taller than you and weighs more, so of course he's going to lose weight faster if you're eating the same.chelssyy98 wrote: »That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!
This worries me. You're saying that you're weighing everything, and that you're eating the same, but then you're saying he's probably eating larger portions. That uncertainty sounds like you might not be being as accurate as you think you are.
Make sure you include everything. If it ends up in your mouth, log it. Remember that packet servings can be tricky, double check the weight on packets with what you've got out. And that that matches the correct state. The classic example is weighing food when cooked, but inputting the amount as raw. With meat (for example), it will lose water when cooked and so you'll be underlogging the amount of calories for that food.
It might be helpful if you opened up your diary.
Fair enough, but you can't compare yourself to him them.
Ah, it's generally better practice to log raw food over cooked. It's normally considered more accurate. You might find you're under logging calories and eating more calories than you think you are. As you're on keto you're probably not eating things like rice or pasta (which often show calories as cooked on the packet) pretty much everything you'll be eating will show calories as raw (or as packaged). Check your labels and make sure you're logging in the same state as what it says.
Also, how much do you weigh? How tall are you? Open your diary.
Breakfast- tea or coffee
Lunch- 30g peanuts, sugar free jelly pot and cheese string
Dinner- low carb vegetable with meat aha
(I can't help you with opening your diary, I don't actually know how to do it myself haha)
At that weight/height you should definitely be losing if you're really only eating 1200kcals. If you're really as active as you say, you should be losing a lot.
Both veggies and meat often weigh less when cooked than raw, so that might be where your problem is. Try logging raw as opposed to cooked. Also, remember to give yourself some time. 18 days really isn't a long time, and sometimes it can just take a while for the scales to budge. Keep an eye out for non scale related differences. You may be losing fat, but not be losing lbs. Measure your waist, hips and bust. How do your clothes fit. Take a picture of yourself and compare. These are great ways to keep an eye on how things are going without fixating on the number on the scale
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chelssyy98 wrote: »So I’ve been on the ketos diet for 18 days and haven’t lost any weight! I’ve been tracking everything I eat and haven’t gone over 25g of net carbs plus I’ve been walking loads and doing HIIT about twice a week!!
Question for you: is the exercise something new? And it seems like you maybe increased your NEAT?
Reason I ask - sometimes when you are new to exercise your body retains "water" and that *could* explain some of the weight "retention".
Also, since you are 18 days in I am going to *kitten*/u/me a few things -
1. You are past the Keto Flu "time frame"
2. You avoided the Keto Flu by increasing your Electrolytes (typically, sodium intake goes up....right?)
So, if the HIIT is something new to you, and you have greatly increased your NEAT ("walking loads") and you have increased your (assuming) sodium intake.....perfect receipe for the "non weight loss" situation.
Does that make sense? I ask, because I tend to be scattered brain when I write these things and am not always sure if there is clarity to my words!
0 -
chelssyy98 wrote: »
Maybe I’m not logging as accurate as I think, I will keep an eye on that! Also, I weigh 175 pounds, 5ft4. It won’t let me open my diary, don’t think I’m doing it right but I eat the same everyday pretty much.chelssyy98 wrote: »
I’m not sure what he eats tbh, but I’ve been 100% accurate with mine. I’ve been weighing everything after it is cooked and ensuring it’s accurate18 days is nothing. Give yourself more time.
How much do you weight/how tall are you. You might find that you can actually eat more than 1200kcals and still lose weight. That should only really be used if you're very short/currently weigh not very much. I'm assuming your BF is taller than you and weighs more, so of course he's going to lose weight faster if you're eating the same.chelssyy98 wrote: »That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!
This worries me. You're saying that you're weighing everything, and that you're eating the same, but then you're saying he's probably eating larger portions. That uncertainty sounds like you might not be being as accurate as you think you are.
Make sure you include everything. If it ends up in your mouth, log it. Remember that packet servings can be tricky, double check the weight on packets with what you've got out. And that that matches the correct state. The classic example is weighing food when cooked, but inputting the amount as raw. With meat (for example), it will lose water when cooked and so you'll be underlogging the amount of calories for that food.
It might be helpful if you opened up your diary.
Fair enough, but you can't compare yourself to him them.
Ah, it's generally better practice to log raw food over cooked. It's normally considered more accurate. You might find you're under logging calories and eating more calories than you think you are. As you're on keto you're probably not eating things like rice or pasta (which often show calories as cooked on the packet) pretty much everything you'll be eating will show calories as raw (or as packaged). Check your labels and make sure you're logging in the same state as what it says.
Also, how much do you weigh? How tall are you? Open your diary.
Breakfast- tea or coffee
Lunch- 30g peanuts, sugar free jelly pot and cheese string
Dinner- low carb vegetable with meat aha
How do you make that equate to 1200 calories? It doesn't sound like a healthy approach to diet imo!13 -
I am sorry that you are struggling. The food that you say that you eat every day doesn’t look like it adds up to anywhere near 1200 calories and yet you say that you are not losing any weight. You also mention that a few years ago you were eating 500 calories a day and weighed 95 pounds. It sounds like you have a disordered way of eating and could probably benefit from talking with your doctor or a therapist. I wish you luck with finding a healthy way to eat.10
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I'm not on the keto diet but I strive to be in a caloric deficit everyday and have been working out since the middle of January. The scale didn't start to budge until March 3rd. That's 6 weeks!
Fast forward to today and I'm down 19lbs and am getting stronger and more focused everyday. Stick with it and trust the process. Whatever your doing should be a lifestyle change anyways not a quick fix. Just stay the course1 -
It doesn’t always ahalivingleanlivingclean wrote: »chelssyy98 wrote: »
Maybe I’m not logging as accurate as I think, I will keep an eye on that! Also, I weigh 175 pounds, 5ft4. It won’t let me open my diary, don’t think I’m doing it right but I eat the same everyday pretty much.chelssyy98 wrote: »
I’m not sure what he eats tbh, but I’ve been 100% accurate with mine. I’ve been weighing everything after it is cooked and ensuring it’s accurate18 days is nothing. Give yourself more time.
How much do you weight/how tall are you. You might find that you can actually eat more than 1200kcals and still lose weight. That should only really be used if you're very short/currently weigh not very much. I'm assuming your BF is taller than you and weighs more, so of course he's going to lose weight faster if you're eating the same.chelssyy98 wrote: »That is true, lucky him😃 and hes eating the same foods but think he’s having bigger portions aha! Maybe I will increase the HIIT to 4 times a week and see if that helps, I've always struggled with exercise!
This worries me. You're saying that you're weighing everything, and that you're eating the same, but then you're saying he's probably eating larger portions. That uncertainty sounds like you might not be being as accurate as you think you are.
Make sure you include everything. If it ends up in your mouth, log it. Remember that packet servings can be tricky, double check the weight on packets with what you've got out. And that that matches the correct state. The classic example is weighing food when cooked, but inputting the amount as raw. With meat (for example), it will lose water when cooked and so you'll be underlogging the amount of calories for that food.
It might be helpful if you opened up your diary.
Fair enough, but you can't compare yourself to him them.
Ah, it's generally better practice to log raw food over cooked. It's normally considered more accurate. You might find you're under logging calories and eating more calories than you think you are. As you're on keto you're probably not eating things like rice or pasta (which often show calories as cooked on the packet) pretty much everything you'll be eating will show calories as raw (or as packaged). Check your labels and make sure you're logging in the same state as what it says.
Also, how much do you weigh? How tall are you? Open your diary.
Breakfast- tea or coffee
Lunch- 30g peanuts, sugar free jelly pot and cheese string
Dinner- low carb vegetable with meat aha
How do you make that equate to 1200 calories? It doesn't sound like a healthy approach to diet imo!
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Wow well done! Hopefully I get the same results!I'm not on the keto diet but I strive to be in a caloric deficit everyday and have been working out since the middle of January. The scale didn't start to budge until March 3rd. That's 6 weeks!
Fast forward to today and I'm down 19lbs and am getting stronger and more focused everyday. Stick with it and trust the process. Whatever your doing should be a lifestyle change anyways not a quick fix. Just stay the course
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Yeah that makes sense! Maybe that’s why... maybe my body has just gone into shock ahaLiftHeavyThings27105 wrote: »chelssyy98 wrote: »So I’ve been on the ketos diet for 18 days and haven’t lost any weight! I’ve been tracking everything I eat and haven’t gone over 25g of net carbs plus I’ve been walking loads and doing HIIT about twice a week!!
Question for you: is the exercise something new? And it seems like you maybe increased your NEAT?
Reason I ask - sometimes when you are new to exercise your body retains "water" and that *could* explain some of the weight "retention".
Also, since you are 18 days in I am going to *kitten*/u/me a few things -
1. You are past the Keto Flu "time frame"
2. You avoided the Keto Flu by increasing your Electrolytes (typically, sodium intake goes up....right?)
So, if the HIIT is something new to you, and you have greatly increased your NEAT ("walking loads") and you have increased your (assuming) sodium intake.....perfect receipe for the "non weight loss" situation.
Does that make sense? I ask, because I tend to be scattered brain when I write these things and am not always sure if there is clarity to my words!
1
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