Keto failure

1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.

2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.

I looked at three days and almost nothing shows that it's being weighed. Start weighing all of your food on a food scale.

jla5774 wrote: »

Can you help me locate it better so I can log better?

https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

If you tighten up your logging and have a little patience, you will lose.

It doesn't all happen at one time, though. Just be patient, be honest, and keep going.

I'm not a fan of keto or 1200 calories, but it still should work if you are honest and as accurate as possible.

jla5774 wrote: »

Yes it was spray oil. I didnt cook it, it was at someone's home so I couldn't add extra fat or oil.

Food for thought: Spray oil usually shows 0 calories on the can. Unfortunately the FDA allows manufacturers to list anything under 5 calories as 0. So it could be 4 calories per serving and still be listed as 0. Next, look at the serving size on spray oils... usually it's something like 1/10th of a second spray. Who does that? Nobody. I don't know about you but even if I have a good nonstick pan I want a little carmelization on sauteed veggies, so I will spray likely 2-3 seconds on the veggies with the spray oil. So that would be 4 x 10 = 40 per second of spray, x 2 for 2 seconds of spray.. now you're hitting up to 80 calories coming from a can that lists as 0 calories.

Any time I use spray oil and I am worried about being accurate I'll log at least a tsp of oil. As I said.. food for thought. I actually rarely use the spray oil because of this, I'd rather just add a tbsp of EVOO with my veggies and sautee them. Then I log 1 tbsp of EVOO (120 cals) and I know I'm much more accurate, tastes better as well.