Please help! Any advice! Keto diet!
WEIRDCITYBULLYZ
Posts: 17 Member
I’ve been doing keto for 4 weeks now! I’ve been eating very clean, meats and veggies! Moderate cheese nothing extreme! I was following along with carb manager, once 3 weeks hit I hadn’t seen any weight loss so I changed it to a 35% calorie deficient! All week I’m hitting my macros, again no processed foods, I don’t add a bunch of junk to reach my fat goal, I naturally meet my macros with the food I’m eating. Primal kitchen dressing that are all natural! I am also working out, I’ve been doing insanity for 3 weeks now! I AM improving in my workouts!!!! Things I couldn’t do my first week I am now doing which is awesome! I think my clothes fit and feel better, I’m sure I get into my own head also. I did before pics but I’m really hard on myself and not sure if I see much of a difference.
I also drink a gallon of water a day sometimes more! Im honestly rarely hungry, which is a big change! So...yes I do see changes just not in my scale! I figured 4 weeks in I would budge but nada!
Has anyone ever had this happen? I’m discouraged if I should keep going with keto specifically. I’m going to keep going on my health journey but just so unsure of this keto process!!!
Any advice please!
I also drink a gallon of water a day sometimes more! Im honestly rarely hungry, which is a big change! So...yes I do see changes just not in my scale! I figured 4 weeks in I would budge but nada!
Has anyone ever had this happen? I’m discouraged if I should keep going with keto specifically. I’m going to keep going on my health journey but just so unsure of this keto process!!!
Any advice please!
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Replies
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None of the things you mentioned cause weight loss or gain. Weight loss is caused by consistently eating fewer calories than your body burns, not by following a specific diet, eating specific foods, etc. You can ensure you are consistently in a calorie deficit by weighing and logging all your food, getting as close as possible to your MFP calorie goal each day without going over.14
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If your not following the keto diet please do not respond. Keto is a diet that does help weight loss so I’m unsure what your even saying. Eating meats and a lot of veggies while at a 35% calorie shouldn’t cause weight loss???? That makes no sense to me to say things I’ve mentioned won’t cause any weight loss lol.
So ur saying eating really clean as possible doesn’t do any good?2 -
And as I said, I follow carb manager that is another app where I log everything meeting my macros given..same thing as mfp🤦🏻♀️2
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KillingtheseGainz wrote: »If your not following the keto diet please do not respond. Keto is a diet that does help weight loss so I’m unsure what your even saying. Eating meats and a lot of veggies while at a 35% calorie shouldn’t cause weight loss???? That makes no sense to me to say things I’ve mentioned won’t cause any weight loss lol.
So ur saying eating really clean as possible doesn’t do any good?
People also intentionally maintain and gain on Keto, it's not specifically for weight loss. It helps some people with weight loss because they find fat more satiating.
Whether you're doing Keto or not, if you're not losing weight in the longer term (i.e. 4 weeks or more) you're eating at maintenance.
Eating clean (whatever your interpretation of that is) doesn't directly cause weight loss, people can also maintain and gain doing that too.
Look at your logging, how accurate is it? It's far easier to underestimate intake with fat than with carbs/protein because it's higher calorie per gram (Fat - 9 cals per gram vs Carbs/Protein - 4 cals per gram), so if you're estimating portion sizes or using cups/measuring spoons, start weighing and you might be surprised.
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Fat loss = CI<CO, that's it.
Find a method that gets you there with the least amount of pain
Don't overthink it....9 -
Macros are a different way of counting calories. Each gram of protein or carbs contains 4 calories, fat contains 9 calories. What macros are you meeting? How did you arrive at that number? Are you weighing your foods on a food scale or are you using measuring cups, or just eyeballing portions?
Eating minimally processed foods doesn't help you to lose weight by any special properties. If you eat more fuel than you burn, you gain. If you eat less, you lose. If you maintain your weight, then you have found balance.
Eating clean is not a well-defined phrase. To me, it means rinsing my veggies. I suspect you mean it differently.5 -
KillingtheseGainz wrote: »If your not following the keto diet please do not respond. Keto is a diet that does help weight loss so I’m unsure what your even saying. Eating meats and a lot of veggies while at a 35% calorie shouldn’t cause weight loss???? That makes no sense to me to say things I’ve mentioned won’t cause any weight loss lol.
So ur saying eating really clean as possible doesn’t do any good?
So first, I follow the ketogenic diet, and semantically, @apullum is correct. You can certainly use ketogenic for weight loss, weight maintenance or even weight gain. Often people experience appetite suppression from following a ketogenic diet; this is what is often promoted about the diet and often why people see fat loss.
For your original question. If you are only in week 3, you are not in a stall, especially if you just started to do insanity, which is a fairly intense exercise routine. It's quite possible that you have an increase in fluid retention to help repair your muscle from exercise, but not enough fat loss to supercede that increased weight. For me, I hold 2-3 lbs of water weight while exercising.
Patience is truly the key. You will likely see weight loss in the upcoming weeks. I would ask, what are your stats? Or how much weight do you have to lose. Generally speaking, the leaner you are, the lower your deficit should be.
IRT clean. Clean eating is rather relative and even our definitions could vary. Focusing on whole foods is a great thing to do from a nutrient uptake and health standpoint. But it doesn't mean anything as it relates to weight loss... that is driven from calories.5 -
KillingtheseGainz wrote: »If your not following the keto diet please do not respond. Keto is a diet that does help weight loss so I’m unsure what your even saying. Eating meats and a lot of veggies while at a 35% calorie shouldn’t cause weight loss???? That makes no sense to me to say things I’ve mentioned won’t cause any weight loss lol.
So ur saying eating really clean as possible doesn’t do any good?
People can maintain or gain weight on keto as well - it only helps for weight loss if it helps you maintain a calorie deficit.
People can also maintain or gain weight while eating clean - it only helps for weight loss if it helps you maintain a calorie deficit. My brother eats clean but decreased his activity so is gaining weight. My mother eats clean and is maintaining for now, but once gardening season hits she is going to struggle to stay above Underweight as she is a super active Extreme Gardener, lol.
Of course a 35% calorie deficit should result in weight loss. That's actually quite aggressive.
We'd be better able to help you if you were logging here on MFP so we could see your food diary.
Since we can't, start weighing everything on a food scale and report back in two weeks.5 -
Thank y’all. I am scaling everything, measuring everything. Which is why I’m soooo confused! I understand inches can be lost prior to anything else but I just figured by 4 weeks I would see some type of budge. And yeah, I do see changes in energy appetite and other things. I’m just trying to figure out what’s going on with the scale number! Just very frustrating!!idk why me saying eating cleaner makes everyone confused lol, Im meaning I’ve eliminated a lot of sugar and hidden sugars, etc.
1282 are my calories, stay under 16g of carbs. I meet my carbs with green stuff.3 -
tinkerbellang83 wrote: »KillingtheseGainz wrote: »If your not following the keto diet please do not respond. Keto is a diet that does help weight loss so I’m unsure what your even saying. Eating meats and a lot of veggies while at a 35% calorie shouldn’t cause weight loss???? That makes no sense to me to say things I’ve mentioned won’t cause any weight loss lol.
So ur saying eating really clean as possible doesn’t do any good?
People also intentionally maintain and gain on Keto, it's not specifically for weight loss. It helps some people with weight loss because they find fat more satiating.
Whether you're doing Keto or not, if you're not losing weight in the longer term (i.e. 4 weeks or more) you're eating at maintenance.
Eating clean (whatever your interpretation of that is) doesn't directly cause weight loss, people can also maintain and gain doing that too.
Look at your logging, how accurate is it? It's far easier to underestimate intake with fat than with carbs/protein because it's higher calorie per gram (Fat - 9 cals per gram vs Carbs/Protein - 4 cals per gram), so if you're estimating portion sizes or using cups/measuring spoons, start weighing and you might be surprised.
Yes, I’m tracking and measuring and scaling. And I know ppl can do keto and maintain and gain, I said I was at s calorie deficient and I know I’m not at any type of maintain or gain goals so..2 -
KillingtheseGainz wrote: »Thank y’all. I am scaling everything, measuring everything. Which is why I’m soooo confused! I understand inches can be lost prior to anything else but I just figured by 4 weeks I would see some type of budge. And yeah, I do see changes in energy appetite and other things. I’m just trying to figure out what’s going on with the scale number! Just very frustrating!!idk why me saying eating cleaner makes everyone confused lol, Im meaning I’ve eliminated a lot of sugar and hidden sugars, etc.
1282 are my calories, stay under 16g of carbs. I meet my carbs with green stuff.
If "measuring" means you are using measuring cups or spoons, switch to weighing for those foods too.3 -
@tinkerbellang83 no idea why it quoted u so many times lol. Sorry!1
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KillingtheseGainz wrote: »I am scaling everything, measuring everything. Which is why I’m soooo confused!
Are you weighing or using measuring cups?
Be patient. Weight loss is never linear.2 -
KillingtheseGainz wrote: »once 3 weeks hit I hadn’t seen any weight loss so I changed it to a 35% calorie deficient
You have only been in a deficit for a week.
Give it time.4 -
@kshama2001 I’ll try and switch over to both logging here as well so maybe I can see what I could possibly doing wrong or need to tweak! I agree, I switched to the 35% just this past week, prior I was at 25%! I got frustrated and went lower! Thank you!!1
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KillingtheseGainz wrote: »I am scaling everything, measuring everything. Which is why I’m soooo confused!
Are you weighing or using measuring cups?
Be patient. Weight loss is never linear.
I am! I feel like I’m always in the kitchen trying to make stuff perfect lol! Your right though, I just got so bummed checking my scale this morning! But I guess I need to hold on to the other good changes I’ve been noticing! It’s so hard when I see other posts like 20 pound loss in 3 weeks! Lol I’m like whatthefuuuuu 😂
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@J72FIT weighing! Minus like my dressings I’ll go off tbsp etc0
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Sometimes people say "I haven't lost any weight!" but then it later comes out that they "only" lost 7 lbs. when they expected more.
It could be a matter of unrealistic expectations.
It's pretty strange that after a month of Keto, the scale has shown no fluctuations at all.3 -
Also, has your total weight loss in 4 weeks been nothing or just since you increase your deficit?
Also, you should be careful about having a very aggressive goal with intense workout. It's a good way to not recover and increase injury risk, hurt performance (which is already impacted by keto) and could also lead to this not being sustainable.4 -
autumnblade75 wrote: »Sometimes people say "I haven't lost any weight!" but then it later comes out that they "only" lost 7 lbs. when they expected more.
It could be a matter of unrealistic expectations.
It's pretty strange that after a month of Keto, the scale has shown no fluctuations at all.
Exactly, very weird!!!!! Which is why I’ve cone to post here, I’ve never even posted in here before. And no I started at the same weight and am still at this same weight.
I’m beginning to think my scale is messed up lol
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KillingtheseGainz wrote: »autumnblade75 wrote: »Sometimes people say "I haven't lost any weight!" but then it later comes out that they "only" lost 7 lbs. when they expected more.
It could be a matter of unrealistic expectations.
It's pretty strange that after a month of Keto, the scale has shown no fluctuations at all.
Exactly, very weird!!!!! Which is why I’ve cone to post here, I’ve never even posted in here before. And no I started at the same weight and am still at this same weight.
I’m beginning to think my scale is messed up lol
I would test the scale. Stand on it with a weight, or a bag of sugar or a gallon of water or something.2 -
Also, has your total weight loss in 4 weeks been nothing or just since you increase your deficit?
Also, you should be careful about having a very aggressive goal with intense workout. It's a good way to not recover and increase injury risk, hurt performance (which is already impacted by keto) and could also lead to this not being sustainable.
I belong in another group on Facebook and actually have asked this! Was wondering maybe from intense workout and going with such a deficient maybe I was doing more damage than good?! I’m no expert here! I did notice this week feeling gased out during my workouts and stuff and figured it was because of that! I switched to lower because I was so frustrated in that number not budging!
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@psuLemon and it’s stayed the same! The entire time!!!! I weighed the first week second week and then skipped third and weighed this morning! I instantly turned around and said “this scale has to be messed up” 😤2
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KillingtheseGainz wrote: »@J72FIT weighing! Minus like my dressings I’ll go off tbsp etc
Definitely weigh calorie dense foods like salad dressing. And peanut butter. I was very sad when I had to stop deluding myself about what was 2 T of PB
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@autumnblade75 I stupidly have never thought about that!!! I’m going to go check ASAP!1
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KillingtheseGainz wrote: »@psuLemon and it’s stayed the same! The entire time!!!! I weighed the first week second week and then skipped third and weighed this morning! I instantly turned around and said “this scale has to be messed up” 😤
Try changing the batteries if it's digital and as @autumnblade75 suggests test it by holding something of a known weight.1 -
KillingtheseGainz wrote: »@psuLemon and it’s stayed the same! The entire time!!!! I weighed the first week second week and then skipped third and weighed this morning! I instantly turned around and said “this scale has to be messed up” 😤
I suspect a lot of it's from the exercise. How much weight do you have to lose?2 -
KillingtheseGainz wrote: »Also, has your total weight loss in 4 weeks been nothing or just since you increase your deficit?
Also, you should be careful about having a very aggressive goal with intense workout. It's a good way to not recover and increase injury risk, hurt performance (which is already impacted by keto) and could also lead to this not being sustainable.
I belong in another group on Facebook and actually have asked this! Was wondering maybe from intense workout and going with such a deficient maybe I was doing more damage than good?! I’m no expert here! I did notice this week feeling gased out during my workouts and stuff and figured it was because of that! I switched to lower because I was so frustrated in that number not budging!
Yes, you could be doing yourself more harm than good with the aggressive deficit and exercise. Stress > cortisol > water retention > no loss on the scale:
http://www.bodyrecomposition.com/research-review/dietary-restraint-and-cortisol-levels-research-review.html/
...a group of women who scored higher on dietary restraint scores showed elevated baseline cortisol levels. By itself this might not be problematic, but as often as not, these types of dieters are drawn to extreme approaches to dieting.
They throw in a lot of intense exercise, try to cut calories very hard (and this often backfires if disinhibition is high; when these folks break they break) and cortisol levels go through the roof. That often causes cortisol mediated water retention (there are other mechanisms for this, mind you, leptin actually inhibits cortisol release and as it drops on a diet, cortisol levels go up further). Weight and fat loss appear to have stopped or at least slowed significantly. This is compounded even further in female dieters due to the vagaries of their menstrual cycle where water balance is changing enormously week to week anyhow.
And invariably, this type of psychology responds to the stall by going even harder. They attempt to cut calories harder, they start doing more activity. The cycle continues and gets worse. Harder dieting means more cortisol means more water retention means more dieting. Which backfires (other problems come in the long-term with this approach but you’ll have to wait for the book to read about that).
When what they should do is take a day or two off (even one day off from training, at least in men, lets cortisol drop significantly). Raise calories, especially from carbohydrates. This helps cortisol to drop. More than that they need to find a way to freaking chill out. Meditation, yoga, get a massage... Get in the bath, candles, a little Enya, a glass of wine, have some you-time but please just chill.
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@kshama2001 I will begin to do that!! If it doesn’t start moving I’m thinking about going and getting my thyroid checked out and make sure everything is normal!1
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I have not read all the comments, so if this is redundant, sorry. Have you had your metabolism professionally tested? You may be incorrectly assuming your daily calorie needs. You could be eating too much or too little. Your body may not respond to KETO, and you may need a more balanced approach. You may be working out too hard and forcing your body to lean towards glycogen burn instead of fat burn.... It all sounded like hocus pocus to me until I was tested. I reduced my intensity when exercising (A LOT) and started, slowly to eat what my body actually needed (MORE), and am finding losing/maintaining weight is a lot less painful.2
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