I'm failing Keto
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KADC57
Posts: 9 Member
I am 61 years old and have multiple health problems (kidney disease, heart disease, COPD, pre-diabetic, chronic pain, etc.) that have resulted in 30 lbs of weight gain in 3 years and I can't seem to lose it. I am now 60 lbs overweight. Heard about Keto and after researching it decided to give it a try and started June 1st. I use a blood monitor and measure glucose and ketones about 1-2 hours after I wake up and 2 hours after meals. I used the Keto calculator and my macros are 1400 cals, 20g carbs, 79g protein and 112g fat and measure out my food and use MyFitnessPal to keep track. I am usually under all my macros except protein but am working on less protein and more fat. I have 1 T. of MCT oil and take BHB ketones once or twice a day.
Starting levels were ketones .4 and glucose 106, after 3 weeks ketones .4 and glucose 110. I measure out my food and keep track with myfitnesspal. I usually "fast" for about 12-14 hours between my last meal and first meal of the next day. I have lost 3 lbs but know that is water weight because I gain it back and then lose it again (my heart disease) so at this time it appears I have lost nothing but money. Have watched numerous videos and read lots of articles on no weight lost, stalling, etc. on keto but it appears I am doing everything right. My last resort is a several day fast but I have done that in the past and only loss energy and memory. I am discouraged and at a loss as to what I am doing wrong or need to be doing. Anyone have any ideas regarding a coach or resource that could help?
Starting levels were ketones .4 and glucose 106, after 3 weeks ketones .4 and glucose 110. I measure out my food and keep track with myfitnesspal. I usually "fast" for about 12-14 hours between my last meal and first meal of the next day. I have lost 3 lbs but know that is water weight because I gain it back and then lose it again (my heart disease) so at this time it appears I have lost nothing but money. Have watched numerous videos and read lots of articles on no weight lost, stalling, etc. on keto but it appears I am doing everything right. My last resort is a several day fast but I have done that in the past and only loss energy and memory. I am discouraged and at a loss as to what I am doing wrong or need to be doing. Anyone have any ideas regarding a coach or resource that could help?
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Replies
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I am 61 years old and have multiple health problems (kidney disease, heart disease, COPD, pre-diabetic, chronic pain, etc.) that have resulted in 30 lbs of weight gain in 3 years and I can't seem to lose it. I am now 60 lbs overweight. Heard about Keto and after researching it decided to give it a try and started June 1st. I use a blood monitor and measure glucose and ketones about 1-2 hours after I wake up and 2 hours after meals. I used the Keto calculator and my macros are 1400 cals, 20g carbs, 79g protein and 112g fat and measure out my food and use MyFitnessPal to keep track. I am usually under all my macros except protein but am working on less protein and more fat. I have 1 T. of MCT oil and take BHB ketones once or twice a day.
Starting levels were ketones .4 and glucose 106, after 3 weeks ketones .4 and glucose 110. I measure out my food and keep track with myfitnesspal. I usually "fast" for about 12-14 hours between my last meal and first meal of the next day. I have lost 3 lbs but know that is water weight because I gain it back and then lose it again (my heart disease) so at this time it appears I have lost nothing but money. Have watched numerous videos and read lots of articles on no weight lost, stalling, etc. on keto but it appears I am doing everything right. My last resort is a several day fast but I have done that in the past and only loss energy and memory. I am discouraged and at a loss as to what I am doing wrong or need to be doing. Anyone have any ideas regarding a coach or resource that could help?
First you started on June 1st and 19 days is not enough time to properly evaluate a diet. Second how are you making sure you stick to 1400 calories? Are you weighing everything on a food scale?
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
The basics of all weight loss require a calorie deficit. If you are in a calorie deficit you will definitely lose weight keto or no. Ketosis will not insure weight loss.
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Ditch the MCT and BHB ketones. Ketosis is not just having ketones in your blood, it is your body using them as a fuel source. Taking BHB and MCT will put ketones in your blood, is your body still running on glucose? Maybe, but you wouldn't know because just the presence of ketones (which you're ingesting) doesn't indicate you are in ketosis.
It sounds like you need more help with picking out your diet and hitting your macros. For me it was years of trial and error, but now I just stick to a few different meals and fill in any deficiencies toward the end of the day. I still have a hard time hitting my fat macros so what I've found helps a lot is using extra virgin olive oil for meals that don't keep a good fat to protein ratio. I just put it in a tablespoon and drink it; it's kinda gross at first but you get over it. Boom, 14g of fat. Another thing is, if you can spare the carbs, regular fat cottage cheese, also has protein in it, just don't be too generous with your portions. Peanut butter (I prefer all natural, but whatever, jiffy just has more preservatives in it) on a spoon is one of my favorites. Others include string cheese + pepperoni, cream cheese + pepperoni, regular greek yogurt, heavy cream in black coffee (maybe some stevia). Get creative, I build meals before I eat on myfitnesspal to make sure everything fits my macros and I'm not hungry at the end of the day.
With your health conditions are you able to exercise any? As the other commenter said, calorie deficit is all that is require to lose weight, but exercise helps it a long, even if it's just for a 30 minute brisk walk (really, just get your heart rate up), or whatever it is that you can tolerate enough or enjoy to not dread doing a few times a week.12 -
You are making it way too complicated, you don't need to cut out any macros to lose weight. read the stickies at the top.
I like this one to start.
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p121 -
I encourage you to ask your doctor for referral to a registered dietician. You could benefit from professional dietary direction. I seriously doubt you should be doing either keto or multi day fasting given your medical conditions.22
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The only thing you need for ketosis is carb restriction.
Eat proper food - you can't go wrong with meat and lower carb vegetables. Do not restrict your protein and do not add more fat than what you need to make your meals delicious and satisfying. If after doing that you're still eating too many calories to lose weight you'll need to count calories or modify your diet in other ways to eat less (like cut out snacking etc.) as well.7 -
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The registered dietician is a great idea.
In the meantime, turn your research to something more balanced, like the Mediterranean diet.
Keto seems especially counterintuitive for your kidney disease.12 -
I am 61 years old and have multiple health problems (kidney disease, heart disease, COPD, pre-diabetic, chronic pain, etc.) that have resulted in 30 lbs of weight gain in 3 years and I can't seem to lose it. I am now 60 lbs overweight. Heard about Keto and after researching it decided to give it a try and started June 1st. I use a blood monitor and measure glucose and ketones about 1-2 hours after I wake up and 2 hours after meals. I used the Keto calculator and my macros are 1400 cals, 20g carbs, 79g protein and 112g fat and measure out my food and use MyFitnessPal to keep track. I am usually under all my macros except protein but am working on less protein and more fat. I have 1 T. of MCT oil and take BHB ketones once or twice a day.
Starting levels were ketones .4 and glucose 106, after 3 weeks ketones .4 and glucose 110. I measure out my food and keep track with myfitnesspal. I usually "fast" for about 12-14 hours between my last meal and first meal of the next day. I have lost 3 lbs but know that is water weight because I gain it back and then lose it again (my heart disease) so at this time it appears I have lost nothing but money. Have watched numerous videos and read lots of articles on no weight lost, stalling, etc. on keto but it appears I am doing everything right. My last resort is a several day fast but I have done that in the past and only loss energy and memory. I am discouraged and at a loss as to what I am doing wrong or need to be doing. Anyone have any ideas regarding a coach or resource that could help?
All of that sounds like a mensa test and seems to be adding more stress to your life (by the sounds of it).
Why dont you just commit 6 weeks to counting your calories alone, doing it properly by weighing your food and picking the right entries in the list. Then if you feel that this method is not working for you then you can say that you could try something else. But honestly keep life simple2 -
Good news! You don't need keto to lose weight! All you need is to eat fewer calories than you burn. Not always easy, but simple!11
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Keto works great for some people who find it a natural way of eating. Those who were probably already lower carb and found fat/protein more filling.
However, it isn't for everyone. there is no requirement that you do Keto unless maybe one has one of the short list of health issues it has been shown in some studies to benefit (and not for weight loss).
I agree with talking to a registered dietician to confirm what is good/safe for your heatlh issues. or your primary care doctor.
some links you may find interesting:
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
ETA: nothing wrong with trying different ways of eating. but it's also ok to say one isn't for you if you've given it a good try.2 -
To reinforce what others have said: please follow up with your primary care practitioner. Weight loss can help manage your health conditions; however, having kidney disease in particular makes increasing your protein intake problematic.10
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I encourage you to ask your doctor for referral to a registered dietician. You could benefit from professional dietary direction. I seriously doubt you should be doing either keto or multi day fasting given your medical conditions.
^^THIS^^
Folks here have a lot of great advice, but to attempt to use advice given by even well meaning folks over the web as a replacement for local, face to face monitoring by a doctor and an RD for a person with multiple serious medical conditions...I can't recommend anything but what @lorrpb suggested. I do certainly wish you well.7 -
I encourage you to ask your doctor for referral to a registered dietician. You could benefit from professional dietary direction. I seriously doubt you should be doing either keto or multi day fasting given your medical conditions.
This^ A high fat diet may not be a good idea with your heart condition without approval from your doctor. You have a lot of health conditions you are juggling and need to talk to a qualified professional.8 -
Have you tried doing a more normal balanced diet with primarily whole foods as the basis of it ? Something like a Mediterranian diet with moderation ?
I mean I know Keto is the hot thing right now and all the "cool kids" are doing it, but it's clearly not for everybody.
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Thanks for all the advice. I have gotten approval from my doctors to give Keto a try. My calorie intake is what has been suggested by the Keto calculator and MyFitnessPal. To maintain weight would be over 1500 cal a day so I have been on a deficit. I do measure my food with a food scale and/or measuring spoons and cups. I have tried just limiting my calorie intake, a low carb diet, Paleo, Mediterranean, DASH but since menopause and with severe limitations regarding physical activity, the Mediterranean/DASH diet was no longer working. I picked the Keto diet, before I realized it was "popular", based on research I did and due to how sedate my lifestyle is at the moment. I will be having both neck and back surgery in the next couple of months and hopefully, that will get rid of the chronic pain and limited mobility. Was just trying to reach out to Keto users who maybe have or know of someone who has been in a similar situation and can give me some guidance.5
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Registered Dietitian here- believe it or not, most doctors don't know enough about diet to prescribe one, but of course they do it anyway. See an RD. Keto is not realistic or sustainable, and I fear you're being set up to fail. You need healthy carbs.
Best of luck!!18 -
Don't be afraid to fail and forgive yourself if you do. Any venture founded in negativity is sure to end in negativity. It seems as if there is a lot of pressure in your life, I would suggest Maitri Meditation to help you find compassion and kindness for yourself. Blaming ourselves only makes yourself your enemy instead of your greatest ally. Be well and namaste!
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I have tried just limiting my calorie intake, a low carb diet, Paleo, Mediterranean, DASH but since menopause and with severe limitations regarding physical activity, the Mediterranean/DASH diet was no longer working.
With this many approaches having been tried without success, it seems like maybe there could be some consistent factor that persists across a variety of dietary approaches that might be interfering with your ability to lose weight. I would put my focus on figuring out what that factor is so that it can be overcome.
One starting point would be checking in with your doctor to rule out any medical reasons that might be interfering with your ability to lose weight. Another idea might be looking into something like The Beck Diet Solution or talking with a therapist/counselor who might be able to help you identify and deal with any dysfunctional thought/behavior patterns. Participation in some type of support group can also be useful for some people.
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I am 61 years old and have multiple health problems (kidney disease, heart disease, COPD, pre-diabetic, chronic pain, etc.) that have resulted in 30 lbs of weight gain in 3 years and I can't seem to lose it. I am now 60 lbs overweight. Heard about Keto and after researching it decided to give it a try and started June 1st. I use a blood monitor and measure glucose and ketones about 1-2 hours after I wake up and 2 hours after meals. I used the Keto calculator and my macros are 1400 cals, 20g carbs, 79g protein and 112g fat and measure out my food and use MyFitnessPal to keep track. I am usually under all my macros except protein but am working on less protein and more fat. I have 1 T. of MCT oil and take BHB ketones once or twice a day.
Starting levels were ketones .4 and glucose 106, after 3 weeks ketones .4 and glucose 110. I measure out my food and keep track with myfitnesspal. I usually "fast" for about 12-14 hours between my last meal and first meal of the next day. I have lost 3 lbs but know that is water weight because I gain it back and then lose it again (my heart disease) so at this time it appears I have lost nothing but money. Have watched numerous videos and read lots of articles on no weight lost, stalling, etc. on keto but it appears I am doing everything right. My last resort is a several day fast but I have done that in the past and only loss energy and memory. I am discouraged and at a loss as to what I am doing wrong or need to be doing. Anyone have any ideas regarding a coach or resource that could help?
If you're doing keto then your focus should be on one number-your carb intake. Everything else is background noise. It sounds like you're making things overly complicated by tracking all the other numbers and it sounds like you're just spinning your wheels at this point. What does an average day look like for you, in terms of eating? I'm keto and a typical day for me is (two cups) coffee with HWC in the morning, steak/beef and veggies for lunch and then supper is usually eggs with pork or fish. If I want a snack I eat Greek yogurt or something like beef jerky. I also cook everything in butter, ghee or avocado oil, to get in fat. At this point I'm no longer tracking anything because I have things figured out pretty well but starting out I did track my carb intake, that was it though. I keep things really simple.
If you haven't already discovered this-reddit is really the place that keto followers hang out at. The main keto group has over a million followers, so there's lots of like minded people sharing tips, successes and answering questions. My other suggestions would be Dr. Berry's youtube videos-they're short and cover a wide range of LC, Keto and carnivore questions/topics. Keto Connect on youtube is also a great resource-two 'regular' people who have been doing keto for over 4 years now and share recipes, food reviews and just their day-to-day lives being keto. There's a lot of people who have been doing keto for quite a while, and are great resources, you just need to know where to look for them
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Thanks for all the advice. I have gotten approval from my doctors to give Keto a try. My calorie intake is what has been suggested by the Keto calculator and MyFitnessPal. To maintain weight would be over 1500 cal a day so I have been on a deficit. I do measure my food with a food scale and/or measuring spoons and cups. I have tried just limiting my calorie intake, a low carb diet, Paleo, Mediterranean, DASH but since menopause and with severe limitations regarding physical activity, the Mediterranean/DASH diet was no longer working. I picked the Keto diet, before I realized it was "popular", based on research I did and due to how sedate my lifestyle is at the moment. I will be having both neck and back surgery in the next couple of months and hopefully, that will get rid of the chronic pain and limited mobility. Was just trying to reach out to Keto users who maybe have or know of someone who has been in a similar situation and can give me some guidance.
Ok, here's something to try: don't use the spoons and cups but only the food scale for everything you eat, literally everything. Measure everything including cooking oil, condiments, veggies. See how that goes.
Also make sure you're selecting the correct database entries. Use raw ingredients and make an entry for everything that goes into your food. You can check whether entries are correct on the USDA website.
Are you having a lot of take away food? Usually what you get served is way more than the calorie information on the outlet's website.
Finally, if you want use to have a look at your diary to spot any other little pitfalls please put your diary to public so we can have a look. We're here to help.2
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