2 weeks into Keto, gained 6/7 pounds!?

(Sam) #1

Hey all!

So I’m about 2 weeks into Keto at this point and I’ve gained 6/7 pounds.

I know I’ve had Keto flu, first week I had sniffles all week, sneezing constantly, felt lethargic all the time. My urine always has a film like layer on top, kinda like when you see oil spilt in water. So I have the signs.

A typical day for me would be something like:

Breakfast: 3 slices of Bacon, 2 Eggs, 1 slice of Avocado, 30g slice of Cheddar Cheese, cooked in Olive Oil.

Lunch: Chicken Thigh Fillets, melted cheese on top, 2/3 cup of mixed vegetables (carrot/sweetcorn/peas/green beans), melted butter on vegetables.

Snack: Small Handful of Almond Nuts or a slice of cheese, teaspoon of coconut oil.

Dinner: Either some kind of fatty fish like Mackerel, or a nice marbled Steak, or even a packet of beef mince (75/25), again with 2/3 cup of mixed veg with some butter melted over it.

I’m not counting carbs, but the only carbs I’m getting are pretty much from either the mixed vegetables, the avocado, the cheese, or the nuts - but I’m sure it in no way exceeds 20g!? I also know that the cheese I’m eating has less than 0.5g of carbs per 100g. I’m not cheating at all, I’m eating lots of bacon, butter, fatty meats, and only getting my carbs from vegetables, what am I doing wrong? I went from eating pizzas and crappy foods every day to eating this way. I’m also drinking lots of water, but I weigh myself before I eat or drink in the mornings.

Help much appreciated!

Sam

(Chris) #2

It takes months to fully get adapted I believe. Keep calm and keto on. :slight_smile:

(Sam) #3

Okay, I guess I shouldn’t be looking for instant results, the thing is I’ve felt amazing in mind and body eating this way, full of positive energy, and when I looked at the scales this morning it kind of disheartened me!

From what I’ve said I’m not doing anything wrong though? I guess I just Keto on like you say :smiley:

(Sam) #5

Yeah I’m eating to satiety, I guess I should break out the calipers and measuring tape!

I’m 23 years old and used to eating so many carbs so I guess my body is just adjusting. I wanted to hold off on training for the first couple of weeks because of any energy issues I might encounter, but maybe working out might aid the transition, especially now that it’s been a couple of weeks since starting.

Yeah the positivity that I’m feeling is unrivaled, haven’t ever felt this way on any kind of diet, but I guess this is more of a lifestyle choice!

(Sjur Gjøstein Karevoll) #6

There’s no way you gained 6 lbs of fat in just two weeks so you know for sure there’s something else going on. I know most people say they lose a ton of weight in the first couple weeks, but there are exceptions.

Your body has a lot of variability when it comes to weight, but usually stays pretty consistent within a pound or two as long as your routine stays the same. Whenever you change your routine, and especially your diet, your weight can change dramatically in a short time before it settles on a new normal. This is all “transient” weight though, matter that’s only in your body temporarily before being replaced with new stuff, like water and undigested food.

You need to give yourself a couple weeks to adjust before you start to record weight, and then a few more weeks of measurement to allow the trends to become visible. In the short term the best way to determine how it works is how you feel, so if you feel good just continue on.

#7

Although it’s only 2/3 of a cup, these seem kind of carby to me for someone trying to get into ketosis and fat-adapted for weight loss. Then, when you double it the second time in a day like you typically do, it’s well over a cup of carby vegetables. I’d take a look at these two 2/3 cups of carby vegetables.

Other than that, your food looks appropriate.

Are you testing your ketone levels?

(Sam) #8

Hey yeah I’ve just done some calculations, and it turns out that I’m JUST hitting 20g a day with those vegetables, I had a look at the packet and weighed my usual portion etc. So adding in carbs from almonds, and even the miniscule amount in the cheese I’m eating, I can definitely seeing myself pushing 25g maybe even 30g if I’m not too accurate one day with the vegetable portions. So I think I’ll be a little more careful in that regard, thanks for the highlight!!!

(Sam) #9

Yeah I hadn’t started testing blood ketone levels, but I have a kit, I’ll start testing. I’ve done some calculations and it seems I should be eating 90g Fat, 155g Protein, and 20g of carbs to be in a calorie deficit and transition my body into ketosis. Am I right in understanding that ketosis is affected mainly by the carb levels, and that the fat you eat as part of your diet is only really for energy, and so it has little effect on putting your body into ketosis?

#10

Right. Keep your carbs low and you’ll get into ketosis. It’s not about a caloric deficit per se but that tends to be the natural consequence of ketosis.

I’ll be curious to see your ketone levels given the weight gain reported.

(Sam) #11

Ah great thank you!

I have a kit, with some strips, and a device to prick my blood with, and then a machine to insert the strips into.

(Sam) #12

Prick my finger with even!

(Linda Culbreth) #13

I agree with PrimalBraisn - seems really high in carbs with the carrots, sweet corn, and peas. Have you looked at the label on the package? How many carbs does it say per serving? AND, how big is the serving?

#14

Hi there Sam,

Just wondering about these macros, don’t you mean 90g Protein, 155g Fat and 20 or <20g of carbs? 155g of protein would also lead to gluconeogenesis and keep you from ketosis.

Have fun, KCKO, the feeling of energy and fat burning is remarkable!

#15

This is what I found for the mixed veg
http://www.calorieking.com/foods/calories-in-frozen-vegetables-classic-mixed-vegetables-frozen_f-ZmlkPTEyMjAyNQ.html

they are yummy, but I avoid these for sure and stick with greens, mushrooms and maybe a wee bit of tomato or onion for flavor…

(Steve) #16

I second the opinion on the vegetables, carrots and sweet corn have too many carbs probably. I started in the middle of December 2016 and gained 3 or 4 lbs in the first week, which was frustrating. I’ve lost 40 lbs now but normally one’s weight fluctuates a fair amount. I believe in “The Art and Science of Low Carb Living”, Phinney and Volek state that the body doesn’t regulate water as precisely as other things and the quantity of water that is retained can cause a 4 lbs swing. Whatever the cause, my wife and I have seen a lot of variation in weight, the trend is definitely down, but the curve is not smooth at all. The recommendation is not to track weight too closely but to take body measurements. I didn’t do this (wish I had) but did notice clothes getting looser and looser.

At some point, probably months in, you might try to determine your specific carb tolerance, there is a lot of evidence in books and studies indicating that individuals vary greatly in terms of their carb and protein tolerance. As I said I’ve been doing this for 8 months now, very religiously, and lost 40 lbs. I do think I feel better, more alert and have a lot more energy, and shedding 40 lbs must help with that too. I just read “Keto Clarity” and decided to measure my blood ketone levels out of curiosity. My morning BHB level was at 0.2 mmol/L (0.5 is minimum for ketosis according to Phinney/Volek) and I was very surprised. I was sure I must be in ketosis, but wasn’t. Think I need to reduce protein and increase fat intake significantly.

I feel you should look at this as a long term thing. I don’t know what your goals are: weight loss, type 2 diabetic looking to reduce insulin need, etc. It didn’t happen as fast for me as I hoped, but looking back, there has been a lot of progress. Hang in there, eat more fat and enjoy it.

(Sam) #17

Hey! Yeah I’m actually 320 pounds (23 years old, 6 foot 1), with around 38% body fat so that level of protein (0.8g per lean pound) seemed to work out to be just right. The fat level is 90g just because I want to keep myself in a deficit whilst being in Keto, and hopefully just restraining my carbs beneath 20g should do that, as I understand that it’s the carb intake restriction that really puts you into ketosis, and the fat (past the lowest required amount) is for energy, and so that leaves me at 1500 calories a day. Am I missing something?

Yeah I checked the frozen veg and measured the weight out etc, it seems 2/3 cup is 10g of carbs, and so 2 a day and no other carbs would really be my limit! Think I might switch to broccoli!

(Sam) #18

Thanks for the tips Sawitt! Great info :slight_smile:

(Sam) #19

Yeah looks like I have been taking 10g of carbs per serving, at 2 servings a day that leaves 0 breathing room, that must be the culprit!

#20

Sam, you want that 0.8 or 1g per Kilo, not per pound of LBM, and do not fear the fat, it seems counterintuitive, but healthy fats are your friend! That fat "deficit is not what you need right now, nope, have the fat, enjoy the fat, it is delicious, nutritious and satisfying. Really! :stuck_out_tongue: :bacon:

#21

Your protein needs to be a lot closer to 90 grams per day. Did some quick numbers and you seem to have about 90 kilos of lean mass give or take. Seems to me you are taking in way too much protein. And early on I’d suggest leaving out the root veggies. I was sensitive to those also in the beginning.