Keto and not losing weight
staceysroka1
Posts: 5 Member
I am 5 : 8 150 pounds. Started keto 3 weeks ago. Have faithfully followed my diet and have not lost a pound. I also weight train 4/ 5 a week. Feeling frustrated. Suggestions?
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Replies
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staceysroka1 wrote: »I am 5 : 8 150 pounds. Started keto 3 weeks ago. Have faithfully followed my diet and have not lost a pound. I also weight train 4/ 5 a week. Feeling frustrated. Suggestions?
Are you in a caloric deficit?9 -
If you're not losing weight you're likely eating too much... are you tracking calories?6
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pancakerunner wrote: »staceysroka1 wrote: »I am 5 : 8 150 pounds. Started keto 3 weeks ago. Have faithfully followed my diet and have not lost a pound. I also weight train 4/ 5 a week. Feeling frustrated. Suggestions?
Are you in a caloric deficit?
This. Keto only works for weight loss if you are in a caloric deficit.7 -
Yes I have tracked all my food and because keto makes me not hungry I am always under my calories. Especially on days with my training0
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23k steps? 1500 cals? Now losing weight? Hmmm... you weigh and measure everything? No bites, snacks, ect unaccounted for?5
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Do not weigh but measure
23000 steps was one day at work. And do not snack or nibble
Have gave it 100%1 -
Solid food should be weighed for accurate results. Yes even people on Keto, low carb etc to make sure portion size is correct if solid needs weighed. Measuring cups or even package size will not be accurate. Chances are you are eating more calories than you think you are. Buy a food scale and use it.
Also are you drinking enough water? Going on Keto or low carb, you really do need more water consumption than if you were just doing strictly CICO.5 -
Have you verified that you're in ketosis with the urine strips? Are you 100% sure you're accounting for all your carbs and calories? I only ask because it's not scientifically possible to be in a caloric deficit, especially in ketosis, and not to have lost at least water weight in 3 weeks. Either you're overestimating your caloric needs (always possible if subtracting exercise), or exceeding what you have set for yourself.
If you're truly tracking every carb and calorie, I would highly suggest adjusting your metrics so that exercise isn't counted toward your daily calorie allowance. Burned calories are very subjective and can be inaccurate.4 -
staceysroka1 wrote: »Do not weigh but measure
23000 steps was one day at work. And do not snack or nibble
Have gave it 100%
Do you visually measure? Meaning do you use an eating spoon to say you're eating a teaspoon/tablespoon? Or are you using an actual measuring scoop/cup and leveling out all ingredients to the precise point of measurement?
I ask because visual and eyeballed measurements can be grossly overestimated and multiple times throughout the day can easily put you into a surplus. Also, keto isn't magic. Like any other diet, you still have to follow the law of energy balance and honest accuracy. If scale weight isn't moving, look at other aspects such as pictures or clothing fitment or body measurements.5 -
Did your weight training also start 3 weeks ago? Your body may be retaining water for muscle repair and that is masking fat loss on the scale.7
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Also, your profile says you're female. If you're also premenopausal, you may've just hit your menstrual cycle at a routine low water-retention point, and be heading into a higher-water-weight stage, which also has the potential to obscure fat loss on the scale. If premenopausal, you really want to be comparing the same point in at least 2, possibly 3, menstrual cycles, to get the clearest picture. Hang in there!
BTW: I'd suggest considering weighing food rather than measuring. Not only is it more accurate, it's actually quicker and easier, once you know the tricks. And a decent scale is only $15-20. So helpful. This thread is one source of tips (despite what the joke-y clickbait title may imply
);
https://community.myfitnesspal.com/en/discussion/10498882/weighing-food-takes-too-long-and-is-obsessive
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Also, your profile says you're female. If you're also premenopausal, you may've just hit your menstrual cycle at a routine low water-retention point, and be heading into a higher-water-weight stage, which also has the potential to obscure fat loss on the scale. If premenopausal, you really want to be comparing the same point in at least 2, possibly 3, menstrual cycles, to get the clearest picture. Hang in there!
BTW: I'd suggest considering weighing food rather than measuring. Not only is it more accurate, it's actually quicker and easier, once you know the tricks. And a decent scale is only $15-20. So helpful. This thread is one source of tips (despite what the joke-y clickbait title may imply );
https://community.myfitnesspal.com/en/discussion/10498882/weighing-food-takes-too-long-and-is-obsessive
Yes, I'm currently at my low point of the month (a week since my period started) and am 4 pounds lower than than my high point of the month (when I ovulated) and know that only a little of that 4 pounds is fat loss. So I compare my weight to the same point in my cycle from last month.
Count me as another vote for using a food scale. It's faster than using measuring cups, is more accurate, and you don't have to wash the cups.0
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