Keto Lifestyle but Can't Get Into Ketosis
Rathiain
Posts: 24 Member
I have been good with following the Keto diet and maintaining carbs below 22g per day, exercising (cycling, ellytical, walking) about 3 times per week @ 40 minutes each time, and managed to lose 22 lbs in the first 3 weeks, but haven't lost any in the last 2 1/2 weeks. I have a total of 100 more lbs to lose, so I would not expect to plateau this soon. I never felt like I had gotten into ketosis (no typical side effects) so I got the Ketostyx to test but apparently I am only showing trace amounts of ketones. What am I doing wrong?
On another note, the carbs that are tracked in the food diary, are they net carbs? because the recipes are not broken down as net carbs, so my counts are typically showing total carbs, so as far as net carbs go, I am consuming considerably less than the 22g.
Any thoughts would be appreciated.
On another note, the carbs that are tracked in the food diary, are they net carbs? because the recipes are not broken down as net carbs, so my counts are typically showing total carbs, so as far as net carbs go, I am consuming considerably less than the 22g.
Any thoughts would be appreciated.
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Replies
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Net carbs are the carbs minus fiber. This is a calorie counting site, so you’ll have to do the math yourself to track your net carbs from the nutrition of your recipes. Most of us eat whatever we want and just eat in a calorie deficit to lose weight here. I believe there is a keto group though, that might be of more help and support.7
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I don't follow keto, so others may be of more help about ketosis. But you don't mention calories, only carbs.
If your only counting/tracking carbs, but still eating more calories than you burn, then you won't see weight loss. For weight loss, It's the balance regards Calories in verses Calories out that matters. Keto is a way of eating that helps some people acheive this deficit, but a deficit is needed for weight loss. Are you tracking calories as well?7 -
I am tracking calories as well. Before I started on this, I was consuming easily over 2500 cal/day and maintaining. When I started on this track, I set the goal at 1700 as was recommended to me, and I recently dropped it to 1500 for the past 5 days with no changes.0
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You don’t need to be in ketosis to lose weight.16
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I am tracking calories as well. Before I started on this, I was consuming easily over 2500 cal/day and maintaining. When I started on this track, I set the goal at 1700 as was recommended to me, and I recently dropped it to 1500 for the past 5 days with no changes.
The only way one can lose weight is a calorie deficit, carbs do not matter. If you don’t see a loss over time you might want to start weighing your food on a food scale. Read the stickies as to why that makes a huge difference in your logging accuracy.6 -
Yes, I am aware of that L1zardQueen but my intent is to burn fat and lose the weight while boosting energy. Perhaps posting here was a bad idea, since my questions are more related to Keto. Interestingly, when I have spoken with nutritionists, they balk at mention of calorie counting so determining a proper path can be difficult.6
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Ask here. I hope this link is working. https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum2
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msalicia07 wrote: »I am tracking calories as well. Before I started on this, I was consuming easily over 2500 cal/day and maintaining. When I started on this track, I set the goal at 1700 as was recommended to me, and I recently dropped it to 1500 for the past 5 days with no changes.
The only way one can lose weight is a calorie deficit, carbs do not matter. If you don’t see a loss over time you might want to start weighing your food on a food scale. Read the stickies as to why that makes a huge difference in your logging accuracy.
Most recipes I make are in grams, so weighing everything is becoming the norm.
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msalicia07 wrote: »I am tracking calories as well. Before I started on this, I was consuming easily over 2500 cal/day and maintaining. When I started on this track, I set the goal at 1700 as was recommended to me, and I recently dropped it to 1500 for the past 5 days with no changes.
The only way one can lose weight is a calorie deficit, carbs do not matter. If you don’t see a loss over time you might want to start weighing your food on a food scale. Read the stickies as to why that makes a huge difference in your logging accuracy.
Most recipes I make are in grams, so weighing everything is becoming the norm.
That’s perfect! Sounds like you’re gonna do great 😊3 -
I am tracking calories as well. Before I started on this, I was consuming easily over 2500 cal/day and maintaining. When I started on this track, I set the goal at 1700 as was recommended to me, and I recently dropped it to 1500 for the past 5 days with no changes.
Who recommended the 1700 cals? Why did you then drop if by another 200? Go in to the Goals - Guided Set Up screen, here on MFP, enter your stats, set your goal for weight loss and then get a target number of cals. That's how many (net) cals you should be eating per day. MFP is designed for you to log and eat your exercise cals on top of that, however, many people think that MFP estimates their exercise burn so only eat a percentage (50-75%) instead.
Also, is your exercise regime new or have you always done this? If it's new, your body is probably retaining water.
Get a defined number of calories to eat, eat that many cals, eat your exercise cals (or your chosen percentage), give it 6 weeks and then compare where you're at now with where you are then, and see if you're losing at the expected rate. If not, you can look to adjust accordingly.1 -
In addition to my doctor, when I stepped through the guided setup, it set it at 1700 as well. Because I had not been losing the weight, I chose to drop it to 1500 this past week.Strudders67 wrote: »Who recommended the 1700 cals? Go in to the Goals - Guided Set Up screen, here on MFP, enter your stats, set your goal for weight loss and then get a target number of cals.
Not a new exercise regime, but more frequent. I was once or twice per week previously.Strudders67 wrote: »is your exercise regime new or have you always done this?
Curiosity question. If the goal is to lose weight, would it not be better to NOT eat the exercise cals?Strudders67 wrote: »Get a defined number of calories to eat, eat that many cals, eat your exercise cals (or your chosen percentage), give it 6 weeks and then compare where you're at now with where you are then, and see if you're losing at the expected rate. If not, you can look to adjust accordingly.3 -
I have been good with following the Keto diet and maintaining carbs below 22g per day, exercising (cycling, ellytical, walking) about 3 times per week @ 40 minutes each time, and managed to lose 22 lbs in the first 3 weeks, but haven't lost any in the last 2 1/2 weeks. I have a total of 100 more lbs to lose, so I would not expect to plateau this soon. I never felt like I had gotten into ketosis (no typical side effects) so I got the Ketostyx to test but apparently I am only showing trace amounts of ketones. What am I doing wrong?
You lost 22 lbs in 3 weeks, so not losing for a bit (2.5 weeks isn't that long) is normal. It was obviously working, so cutting cals likely wasn't a good idea -- it can add stress (and ketoing also can raise cortisol), so could actually make it harder to lose. Adding exercise can also cause water retention, so if you increased exercise intensity, that could be a culprit. I'm not sure how keto would affect it, but it's not uncommon to lose a bunch of water weight and then gain some back while losing fat so it looks like you are staying the same but there actually is fat loss.
I can't check the diary (you have to be careful about the entries chosen), because it is not open, to see if there's some issue with the diet that might lead to no ketosis, but ketostix also aren't that reliable (but no symptoms is interesting).
One other thing that can make a difference is time of the month. Some women don't lose in a certain part of the cycle and then drop weight in the other part. (What part varies by woman.)
I normally would eat back at least some exercise cals, but there are inflated cal amounts often -- what cals are you logging and for what exercise?On another note, the carbs that are tracked in the food diary, are they net carbs? because the recipes are not broken down as net carbs, so my counts are typically showing total carbs, so as far as net carbs go, I am consuming considerably less than the 22g.
Any thoughts would be appreciated.
Choose fiber as one of your logged things and then subtract. But you need to be careful about the entries chosen, again.
When you did the initial profile, what did you put down for activity level?6 -
I should probably mention that I am 57 yrs old, so time of month is not quite so relevant anymore. Someone linked a neat script for MFP that adds a column to the Diary for the calculated net carbs. I'll be interested to see the differences and 'no' I originally did not have the fiber as one of the columns. I do now tbh, I can't remember which activity level I selected, but it was either the lowest or second lowest since I am a desk jockey working from home now.
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Check out the low carber group. They have lots of links and info. I am new to keto but I believe what you are describing is normal. You lose a lot at first and then may stall and slow down.1
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Yes, I am aware of that L1zardQueen but my intent is to burn fat and lose the weight while boosting energy. Perhaps posting here was a bad idea, since my questions are more related to Keto. Interestingly, when I have spoken with nutritionists, they balk at mention of calorie counting so determining a proper path can be difficult.
The urine strips are not very accurate. If you care about ketosis, get a blood ketone meter like a keto coach.
Also, regardless if you are in ketosis or that you have a device showing you are in ketosis, if you restrict carbs, fat oxidation will increase and carb oxidation will decrease.
The whole mental clarity or energy thing isn't really universal and i think is more likely a bit placebo. I have never experienced it during keto. Then again, i generally come off a nutrient dense higher carb based diet.
Think of calorie counting as a tool. Some people fear it because some people can be obsessive. If that would be your case, i would agree. But for me, I prefer calorie counting as it allows me to be more accountable and determine where my issues are. Its like weighing yourself daily. For me, doing it daily allows for more data points which helps make more informed decision.
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Carbs have a huge affect on me. I feel almost like I've been drugged whenever I eat carbs of much quantity and with that comes mental clarity. I never used to be like that, but I definitely need to watch out now. As for the ketostyx, I was leery about spending too much on something that still would not give me great accuracy and for the ones I have read up on, none seem to hold up to their claims. a ballpark idea would be nice though.0
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Check out the low carber group. They have lots of links and info. I am new to keto but I believe what you are describing is normal. You lose a lot at first and then may stall and slow down.
L1zardQueen linked this earlier. I joined the group but haven't read through it yet.
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum1 -
If you are actually only eating 22g net carbs, the chances of you not being in ketosis are extremely low. The reason keto sites tell people to limit to 20-25g net is because that will get damn near anyone into ketosis. Most people can actually eat more, and particularly if they're active. I'm lightly active at best and will be in ketosis at around 50g net.
I'm going to agree with @psuLemon that the mental clarity and energy aspects of being in ketosis are perhaps overstated, or at the very least not universal. Also, my understanding is that those things are more attributable to being fat adapted, and that can take quite some time to achieve. It's very individual.
You've lost a large amount of weight in a very short amount of time. As others have said, you likely just need to be patient. Give your body some time to equalibrate. I would raise cals back to 1700. Being at too steep a deficit is not a good idea.7 -
don't get too discouraged. a few things. you could be too high in protein (for you personally) or are too high in milk sugars. another thing is that after some time being fat adapted, the ketostix won't accurately measure the kind of ketones you are dropping. the rine sticks stop picking up levels once you are fully adapted for longer period of time. also don't get too stuck on the amount. you are either in or not in ketosis. trace verses large doesn't really matter. ketosis is ketosis. the symptoms you say you didn't feel...they can be different for everyone. for me, they are more cold like symptoms,.....sore throat stuffed nose....a bad headache. do a bit more research. i lost 126 pounds only counting carbs more than 13 years ago and have kept it off give or take 13 pounds. at 40 grams per day.i agree about not you shouldn't have posted on this forum as it may not be the place for you. i don't think you will get a lot of support here. maybe hop on some low carb or keto forum or look elsewhere for support.
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Carbs have a huge affect on me. I feel almost like I've been drugged whenever I eat carbs of much quantity and with that comes mental clarity. I never used to be like that, but I definitely need to watch out now. As for the ketostyx, I was leery about spending too much on something that still would not give me great accuracy and for the ones I have read up on, none seem to hold up to their claims. a ballpark idea would be nice though.
If you are feeling good, then it may not be worth spending the $60 for a ketone meter. But at 20g, it would be highly unlikely not to be in ketosis.5 -
I have been on keto for eleven months now and found the biggest difficulty was indeed to stay in calorie deficit. Sure in principle just by being in ketosis you should be burning fat at a higher rate even if you eat more than your calorie deficit limit but chances are you won't lose any weight, at best you will maintain what you have. Kind of makes sense, if your body burns x energy a day, eating x+y energy a day is not a good idea if one wants to lose weight. Sadly counting the calories is essential. For me keto-and I am a big fan- is not really about being in ketosis, lots of fat/protein help me to feel satisfied, to control my daily calorie intake better. I just dont feel that hungry in general by sticking to my keto diet, as a consequence I eat less. I even allow myself once a week to have a 'high carb day' with lots of chocolate and even pasta. The miracle of miracles sometimes I lose more weight after a 'high carb' day than a keto day. Mind you I do a weird mixture of keto/IF/fasting 36 hours combined with a weekly high carb. The thing I am focusing most is to stay whithin my calorie limit. My stats are -90 lbs in eleven months.3
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I reposted my original post in the Keto group, but got zero responses, and this thread has provided a lot of info, so while not specifically Keto-related, it has certainly been helpful regardless.peggy_polenta wrote: »I agree about not you shouldn't have posted on this forum as it may not be the place for you. i don't think you will get a lot of support here. maybe hop on some low carb or keto forum or look elsewhere for support.
Also congrats on your weight loss @peggy_polenta ! that's fantastic.
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Congrats on your achievement! I am quickly learning that by following Keto, it will effectively also aid in ensuring I remain within my caloric max simply by satiating my hunger.I have been on keto for eleven months now and found the biggest difficulty was indeed to stay in calorie deficit. Sure in principle just by being in ketosis you should be burning fat at a higher rate even if you eat more than your calorie deficit limit but chances are you won't lose any weight, at best you will maintain what you have. Kind of makes sense, if your body burns x energy a day, eating x+y energy a day is not a good idea if one wants to lose weight. Sadly counting the calories is essential. For me keto-and I am a big fan- is not really about being in ketosis, lots of fat/protein help me to feel satisfied, to control my daily calorie intake better. I just don't feel that hungry in general by sticking to my keto diet, as a consequence I eat less. I even allow myself once a week to have a 'high carb day' with lots of chocolate and even pasta. The miracle of miracles sometimes I lose more weight after a 'high carb' day than a keto day. Mind you I do a weird mixture of keto/IF/fasting 36 hours combined with a weekly high carb. The thing I am focusing most is to stay within my calorie limit. My stats are -90 lbs in eleven months.
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On a side note, I wish the person(s) disagreeing frequently in this thread would put in their comments. I would love the read their thoughts on this.3
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On a side note, I wish the person(s) disagreeing frequently in this thread would put in their comments. I would love the read their thoughts on this.
It could be eight different people.
We used to not have that negative reaction button and believe me - you don't want to go to that way of discourse.
I wouldn't put a lot of power on those "disagrees" - but you do have some points that people are going to disagree with in general.
Keto will get disagrees for no reason at all.
Some people click it by accident when scrolling on a phone.
Some people will disagree with every post you make in a thread if they disagree with your basic premise.
Like, eating more on exercise days. Yes, this site is set up that way:
https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
It's just forums. Don't get hung up on the disagrees.7 -
not hung up. just like to hear all sides and thoughts is all. It wasn't just mine that folks were disagreeing about.cmriverside wrote: »It's just forums. Don't get hung up on the disagrees. but no worries.
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not hung up. just like to hear all sides and thoughts is all. It wasn't just mine that folks were disagreeing about.cmriverside wrote: »It's just forums. Don't get hung up on the disagrees. but no worries.
I suspect they were just disagreeing with you doing Keto.0 -
Carbs have a huge affect on me. I feel almost like I've been drugged whenever I eat carbs of much quantity and with that comes mental clarity. I never used to be like that, but I definitely need to watch out now. As for the ketostyx, I was leery about spending too much on something that still would not give me great accuracy and for the ones I have read up on, none seem to hold up to their claims. a ballpark idea would be nice though.
I feel the need to defend "carbs" here. While I do get that drugged feeling from birthday cake carbs (and fat) I don't feel that way at all from carbs that come from rice & beans, or fruit and vegetables.
I stopped drinking juice 20 years ago because it made me feel weird, but I love me some fruit!5 -
22 pounds in 3 weeks! That does not sound healthy to me at all. I hope you have doctor's supervision for that kind of extreme loss.6
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