Keto Not Losing Weight
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Lastchancetochange
Posts: 146 Member
Hi I've been 2 weeks in Keto, first I lost but not this one. Basically I think I'm eating too much calories. I snack parmesan cheese in between meals, breakfast 2 eggs sunny side up with spinach, bacon and avocado. Lunch Red meat grilled and veggies / salad and for dinner or 2 slices of salmon and veggies with Mayonnaise or meatballs with tomato sauce.
I'm totally off from potatoes, rice, pasta, bread, beer and sweets but I do eat some sauces like sriracha mayo or sweet chili heinz sauce that have some sugar.
What do you think ? I haven't really gained but I should be losing.
Also true that being confined I move very little. Try to do indoor cycling every 2-3 days and some weights in the middle.
Thanks
I'm totally off from potatoes, rice, pasta, bread, beer and sweets but I do eat some sauces like sriracha mayo or sweet chili heinz sauce that have some sugar.
What do you think ? I haven't really gained but I should be losing.
Also true that being confined I move very little. Try to do indoor cycling every 2-3 days and some weights in the middle.
Thanks
1
Replies
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Calories are all that matter for weight loss. So, yes, if you are eating too many calories you won't lose weight.
Track your calories and see where you are.13 -
Lastchancetochange wrote: »Hi I've been 2 weeks in Keto, first I lost but not this one. Basically I think I'm eating too much calories. I snack parmesan cheese in between meals, breakfast 2 eggs sunny side up with spinach, bacon and avocado. Lunch Red meat grilled and veggies / salad and for dinner or 2 slices of salmon and veggies with Mayonnaise or meatballs with tomato sauce.
I'm totally off from potatoes, rice, pasta, bread, beer and sweets but I do eat some sauces like sriracha mayo or sweet chili heinz sauce that have some sugar.
What do you think ? I haven't really gained but I should be losing.
Also true that being confined I move very little. Try to do indoor cycling every 2-3 days and some weights in the middle.
Thanks
Are you tracking your calories? You can gain, maintain or lose weight on keto but it all comes down to calories. Also, 2 weeks is not enough time to come to any conclusions, but if your are just doing keto and not tracking calories, you are flying blind. It's not what you eat for weight loss (For health and balanced nutrition it is.). It's how much vs. what you are burning.10 -
Lastchancetochange wrote: »Hi I've been 2 weeks in Keto, first I lost but not this one. Basically I think I'm eating too much calories. I snack parmesan cheese in between meals, breakfast 2 eggs sunny side up with spinach, bacon and avocado. Lunch Red meat grilled and veggies / salad and for dinner or 2 slices of salmon and veggies with Mayonnaise or meatballs with tomato sauce.
I'm totally off from potatoes, rice, pasta, bread, beer and sweets but I do eat some sauces like sriracha mayo or sweet chili heinz sauce that have some sugar.
What do you think ? I haven't really gained but I should be losing.
Also true that being confined I move very little. Try to do indoor cycling every 2-3 days and some weights in the middle.
Thanks
Are you tracking your calories? You can gain, maintain or lose weight on keto but it all comes down to calories. Also, 2 weeks is not enough time to come to any conclusions, but if your are just doing keto and not tracking calories, you are flying blind. It's not what you eat for weight loss (For health and balanced nutrition it is.). It's how much vs. what you are burning.
No I'm not and I guess that is where the error is. I'm basically eating until I'm full and Keto foods are of course hi calorie.2 -
Start by tracking calories or at least cut out all your snacks. Its very easy to add more calories when they are very dense.8
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You can always do higher fat with a calorie restriction but it is calories that matter3
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Lastchancetochange wrote: »Lastchancetochange wrote: »Hi I've been 2 weeks in Keto, first I lost but not this one. Basically I think I'm eating too much calories. I snack parmesan cheese in between meals, breakfast 2 eggs sunny side up with spinach, bacon and avocado. Lunch Red meat grilled and veggies / salad and for dinner or 2 slices of salmon and veggies with Mayonnaise or meatballs with tomato sauce.
I'm totally off from potatoes, rice, pasta, bread, beer and sweets but I do eat some sauces like sriracha mayo or sweet chili heinz sauce that have some sugar.
What do you think ? I haven't really gained but I should be losing.
Also true that being confined I move very little. Try to do indoor cycling every 2-3 days and some weights in the middle.
Thanks
Are you tracking your calories? You can gain, maintain or lose weight on keto but it all comes down to calories. Also, 2 weeks is not enough time to come to any conclusions, but if your are just doing keto and not tracking calories, you are flying blind. It's not what you eat for weight loss (For health and balanced nutrition it is.). It's how much vs. what you are burning.
No I'm not and I guess that is where the error is. I'm basically eating until I'm full and Keto foods are of course hi calorie.
This is why, IMO, keto is a giant scam. It advertises itself as a diet that allows you to lose weight while eating HUGE amounts of extremely high calorie foods, and in the end people end up either at the same weight or fatter than before and are confused because...keto, right?
Calories are all that matters. People who do end up losing more on keto are inadvertently eating less calories. Even keto blogs with a “Not Losing Weight on Keto?” section will be like “you’re probably eating too many calories”. Um, then why do keto in the first place? Why was it deceptively touted as a diet in which you could have literally unlimited fat and protein and still slim down? You mean I can’t binge on bacon, eggs, avocados and cheese and get that beach body? No.
I also don’t like any diet that literally makes you sick. The whole “keto flu” is just so horrible to me. How is this worth it? You have to track calories anyway, you get really sick and sweaty, and there’s the possibility of harming your heart? I literally don’t see the point to this diet.
It’s scamming desperate people. It’s like a cult.
I’m sorry you wasted so much time on this, but the good news is you can have carbs again! Just so long as it’s within your calorie limit. Calorie counting is extremely freeing. Now you can truly eat whatever the hell you want, so long as you remain at a calorie deficit. This is the ONLY way to lose weight.
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hexxennacht wrote: »Lastchancetochange wrote: »Lastchancetochange wrote: »Hi I've been 2 weeks in Keto, first I lost but not this one. Basically I think I'm eating too much calories. I snack parmesan cheese in between meals, breakfast 2 eggs sunny side up with spinach, bacon and avocado. Lunch Red meat grilled and veggies / salad and for dinner or 2 slices of salmon and veggies with Mayonnaise or meatballs with tomato sauce.
I'm totally off from potatoes, rice, pasta, bread, beer and sweets but I do eat some sauces like sriracha mayo or sweet chili heinz sauce that have some sugar.
What do you think ? I haven't really gained but I should be losing.
Also true that being confined I move very little. Try to do indoor cycling every 2-3 days and some weights in the middle.
Thanks
Are you tracking your calories? You can gain, maintain or lose weight on keto but it all comes down to calories. Also, 2 weeks is not enough time to come to any conclusions, but if your are just doing keto and not tracking calories, you are flying blind. It's not what you eat for weight loss (For health and balanced nutrition it is.). It's how much vs. what you are burning.
No I'm not and I guess that is where the error is. I'm basically eating until I'm full and Keto foods are of course hi calorie.
This is why, IMO, keto is a giant scam. It advertises itself as a diet that allows you to lose weight while eating HUGE amounts of extremely high calorie foods, and in the end people end up either at the same weight or fatter than before and are confused because...keto, right?
Calories are all that matters. People who do end up losing more on keto are inadvertently eating less calories. Even keto blogs with a “Not Losing Weight on Keto?” section will be like “you’re probably eating too many calories”. Um, then why do keto in the first place? Why was it deceptively touted as a diet in which you could have literally unlimited fat and protein and still slim down? You mean I can’t binge on bacon, eggs, avocados and cheese and get that beach body? No.
I also don’t like any diet that literally makes you sick. The whole “keto flu” is just so horrible to me. How is this worth it? You have to track calories anyway, you get really sick and sweaty, and there’s the possibility of harming your heart? I literally don’t see the point to this diet.
It’s scamming desperate people. It’s like a cult.
I’m sorry you wasted so much time on this, but the good news is you can have carbs again! Just so long as it’s within your calorie limit. Calorie counting is extremely freeing. Now you can truly eat whatever the hell you want, so long as you remain at a calorie deficit. This is the ONLY way to lose weight.
Keto is not a scam it is just subject to misinformation like everything else. If a high fat diet creates a strong sense of satiety for you Keto could be the easiest way to lose weight. If not, you could end up eating more than you did before.
A lot of people seem reluctant to want calories to be the final answer so they will jump on anything that seems like it might be an endless buffet. I think these people might have a history like mine that involved bad choices that made the process much more restrictive and miserable than it needed to be. If you think that is the only way to lose weight you will naturally want to try anything that promises an easier path. The reality is the easier path starts with managed expectations and patience.8 -
hexxennacht wrote: »Lastchancetochange wrote: »Lastchancetochange wrote: »Hi I've been 2 weeks in Keto, first I lost but not this one. Basically I think I'm eating too much calories. I snack parmesan cheese in between meals, breakfast 2 eggs sunny side up with spinach, bacon and avocado. Lunch Red meat grilled and veggies / salad and for dinner or 2 slices of salmon and veggies with Mayonnaise or meatballs with tomato sauce.
I'm totally off from potatoes, rice, pasta, bread, beer and sweets but I do eat some sauces like sriracha mayo or sweet chili heinz sauce that have some sugar.
What do you think ? I haven't really gained but I should be losing.
Also true that being confined I move very little. Try to do indoor cycling every 2-3 days and some weights in the middle.
Thanks
Are you tracking your calories? You can gain, maintain or lose weight on keto but it all comes down to calories. Also, 2 weeks is not enough time to come to any conclusions, but if your are just doing keto and not tracking calories, you are flying blind. It's not what you eat for weight loss (For health and balanced nutrition it is.). It's how much vs. what you are burning.
No I'm not and I guess that is where the error is. I'm basically eating until I'm full and Keto foods are of course hi calorie.
This is why, IMO, keto is a giant scam. It advertises itself as a diet that allows you to lose weight while eating HUGE amounts of extremely high calorie foods, and in the end people end up either at the same weight or fatter than before and are confused because...keto, right?
Calories are all that matters. People who do end up losing more on keto are inadvertently eating less calories. Even keto blogs with a “Not Losing Weight on Keto?” section will be like “you’re probably eating too many calories”. Um, then why do keto in the first place? Why was it deceptively touted as a diet in which you could have literally unlimited fat and protein and still slim down? You mean I can’t binge on bacon, eggs, avocados and cheese and get that beach body? No.
I also don’t like any diet that literally makes you sick. The whole “keto flu” is just so horrible to me. How is this worth it? You have to track calories anyway, you get really sick and sweaty, and there’s the possibility of harming your heart? I literally don’t see the point to this diet.
It’s scamming desperate people. It’s like a cult.
I’m sorry you wasted so much time on this, but the good news is you can have carbs again! Just so long as it’s within your calorie limit. Calorie counting is extremely freeing. Now you can truly eat whatever the hell you want, so long as you remain at a calorie deficit. This is the ONLY way to lose weight.
I am sorry that you are very misinformed and have such issues with a diet protocol, that has and can continue to help people. I got leaner and am staying leaner on Keto, than when I was just calorie counting, Paleo, IF, high protein, higher carb, etc... And yes, calories absolutely matter, but there are foods that can impact CO (i.e., higher protein) and can improve one's personal energy levels. How? Because not everyone responses to higher levels of carbohydrates.... some are more satiated by the combination of fat and protein vs protein and carbs. There are additional considerations for dietary compliance on a keto diet vs another diet. For me, I struggled for 3 years trying to do what you are suggesting. I was at a point where I needed something strict to help me lose the vanity pounds. And with the exception of my intentional refeeds (low fat, ultra high carbs) when I deviate from keto, I stop seeing progress.
Regarding keto flu. As long as you research the diet for more than 10 seconds, you will know that electrolyte management is very important and that you need to consume higher amounts of sodium. Pretty much watch any beginners keto diet video on youtube and you will know that.
Also, calorie counting is not freeing for everyone. For some it's can lead to disorder eating and obsession. And people like Eric Helms, PhD suggest getting away from tracking when possible to help establish better habits where you are not tied to calorie counting your whole life.8 -
Hi team, brief update. I'm still in Keto, doing intermittent fasting also. I have lost 7 kilos now or 16 pounds. The difference is I started to track calories so I know now more or less what I'm eating.
Still I would like it go faster but I always have trouble understanding this is a marathon not an sprint.
So thanks to your advice of adding in calorie counting I think more or less I got this.
Cheers
Rob.15 -
Lastchancetochange wrote: »Hi team, brief update. I'm still in Keto, doing intermittent fasting also. I have lost 7 kilos now or 16 pounds. The difference is I started to track calories so I know now more or less what I'm eating.
Still I would like it go faster but I always have trouble understanding this is a marathon not an sprint.
So thanks to your advice of adding in calorie counting I think more or less I got this.
Cheers
Rob.
Just make sure you are eating enough calories and protein. Aggressive weight loss generally also means muscle loss.5 -
I’ve been doing keto on and off for 2 years. Ive lost a total of 10 lbs and I have 20 to go- it’s been very slow going. I’ve also come to realize that calories are important- and I think I’ve messed up my metabolism going so low carb. I’m now in the process of adding carbs back in- complex ones like sweet potatoes, beans, whole grains etc, watching macros and calories. I do think it’s a little gimmicky- a lot of people do lose a lot quickly but more than likely it’s the calorie deficit. The only thing I’ve gotten is I’ve weaned myself off from sugar which is harmful for me and my health conditions as well a huge trigger to overeat. If you want to stick with it, track your calories and macros because it’s easy to go overboard.5
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Lastchancetochange wrote: »Hi team, brief update. I'm still in Keto, doing intermittent fasting also. I have lost 7 kilos now or 16 pounds. The difference is I started to track calories so I know now more or less what I'm eating.
Still I would like it go faster but I always have trouble understanding this is a marathon not an sprint.
So thanks to your advice of adding in calorie counting I think more or less I got this.
Cheers
Rob.
That's great to hear. I found that once I went "low carb" I couldnt eat enough to bring me to my daily calories. After about 4 months I wasnt ever really hungry again. I am about 150lbs from my goal but I never thought I would stop wanting to eat naturally. And I never got the Keto Flu as some mentioned, I take a Multivitamin specifically targeted to keto dieters that hopefully prevented that. NSVs and all, great job.0 -
I am a keto'er.... Many say you don't need to track your calories but I do not agree with that .... you are welcome to look at my diary for ideas if you would like...Congrats on your 16 lb loss
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I am doing keto but make sure my carbs are lower than protein and fat and make sure I get up to my calories as well. It has taken trial and error this site. If I feel like I'm not losing anything I will look at the fat and protein and maybe change them about whilst keeping to 1120 calories. I also look to diet doc for foods I can use and also the food tracker to see which are better for me.0
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Doing measurements some people have shared with me help them see they are still losing even when the scale does not reflect it.0
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Lastchancetochange wrote: »Hi I've been 2 weeks in Keto, first I lost but not this one. Basically I think I'm eating too much calories. I snack parmesan cheese in between meals, breakfast 2 eggs sunny side up with spinach, bacon and avocado. Lunch Red meat grilled and veggies / salad and for dinner or 2 slices of salmon and veggies with Mayonnaise or meatballs with tomato sauce.
I'm totally off from potatoes, rice, pasta, bread, beer and sweets but I do eat some sauces like sriracha mayo or sweet chili heinz sauce that have some sugar.
Cheese, oil (if you are using to fry your eggs), bacon, avocado, salmon depending on type, mayo, meatballs (typically the cheaper 80/20 or 7_/2_ grades are used) are all very, very calorie dense. (To the point that these are things that should be weighed for accuracy rather than using spoons, etc even if you use volume measurements for everything else). Fat is 9 calories per gram, and these items are all very, very high fat. (Fat isn't bad.. we need it and it is satiating for some, but calorie counts can skyrocket incredibly fast).2 -
.. If you've never weighed your food, it can be helpful to even just do it for a week or so... Many people have absolutely no idea beforehand what a serving of many things look like.0
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.. Also, depending on your current weight, don't necessarily expect to see weight loss every week. Our weight fluctuates normally a few pounds even within the same day... Less than the weekly weight loss goal for many.1
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.. If you've never weighed your food, it can be helpful to even just do it for a week or so... Many people have absolutely no idea beforehand what a serving of many things look like.
... Same for logging calories... Even if for a short time, it can illustrate what food items are worth it and which aren't. (some may be surprisingly low calorie in your desired quantity, others may be ridiculously high for a small amount and leaving you craving more). (The starchy things you cut out are a frequent one in the latter category, but not so for everyone).0 -
Calorie deficit = weight loss
Weigh and measure everything you eat and drink accurately. Patience, it will happen. Two weeks is nothing.2
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