2 weeks into Keto & GAINED 6 LBS!

(Tammy Kidd) #13

Personally i would ditch the quest bars…they are a chemical mess. Try to stick to whole natural foods. Give your body time to adjust and start healing.

(Lannie Le) #14

I have not felt any bigger. I actually feel puffy in the face and legs but It might be because I’m combining Keto with 5 days of 45 min Barre a day and running. Genetically I build muscle very easily, should I be working out on Keto?

(Lannie Le) #15

Mike, thank you for the candid and useful advice where most people would just say “don’t do it… this isn’t for you if…” I will look into IF (that’s intermittent fasting right?) and, what’s EF?
Definitely cutting calories!
Should I refrain from working out since you brought up the muscle factor?

(Tammy Kidd) #16

Yes i was just looking at that. If you still feel you need to eat 5 times a day you might need to add some more healthy fats. IF is the way to start out. Start by skipping a meal or two you will work your way into EF.

(Lannie Le) #17

Ive adjusted my macros, does this look right?

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(Lannie Le) #18

I need to hit a goal weight by a certain date. I know this is a lifestyle diet and plan to ease off of the restrictions once I hit my goal weight and measurement but I still need to prepare for my wedding.

(Lannie Le) #19

My biggest problem with most diets and the reason why I want to stick with Keto is because of the satiety factor. I am usually ravenous 5-6 tines a day and binge. I get hungry every other hour even on Keto. Keto articles say that this will improve once my body becomes more Keto programmed but how long does that take? I’m still always starving now, hitting week 3.

(Dan Dan) #20

It appears your eating all day long (you didn’t give the time of your meals/snacks) this will cause you to have insulin all day long and even tiny amounts of insulin block lipolysis.

(Dan Dan) #21

  1. Try to shorten your eating window to 6hrs or less

  2. Increase calories to 1500kcals @1000kcals might lower your metabolism

  3. Ditch the snacking the reason is that even tiny amounts of insulin block lipolysis

(Michael ) #22

EF is extended fasting. E.g. fasting for 3 days. I understand still being hungry on keto, but i think fasting can help. I Am in the habit of only eating 4 hours a day and i don’t usually feel hungry outside of eating window. And it’s difficult to overeat in 4 hours so chances of calorie deficit improve. I’ve found that the best way to avoid hunger is by not eating…crazy right? But insulin gets low and blood sugar levels stay stable when you’re keto and not eating, so it’s easier to feel satisfied if you adjust to abstinence for large parts of the day

(Kristin ) #23

too much protein, and not enough food if you’re exercising! Body may believe it’s starving and hold on to calories!

(Ethan) #24

Weight and body composition are different. It doesn’t sound like you need to hit a weight goal, but instead a size goal. The easiest way to lose weight is to just hack off a limb, but I don’t recommend that.

From what you are saying, you are still likely not in ketosis, since you are craving lots of sugars. Have you checked ketones?

(Lannie Le) #25

How did you initially get into IF? I trust your experience and advice that the only way to stop the hunger is to stop eating but all IFers start somewhere. Did you start with allowing 8 hour feeding time and ween off from there? Are mornings or fasting at night better?
Thanks again for the great advice and insight. This is very helpful!

(Allie) #26

Yes this. You have to feed your body fat to teach it how to burn fat, you likely need double what you are aiming for and half the amount of protein.

(What The Fast?!) #27

I would stick to a protein macro and a carb macro, and have fat to satiety. If you’re hungry every other hour, you’re not eating enough fat. If you eat fat to satiety, you likely won’t be hungry for snacks. (I say this from experience.)

Try having some eggs cooked in bacon grease in the morning. If you’re still hungry, make a fatty coffee (coffee with coconut oil or MCT oil). See how long that lasts you before you get hungry.

I, like you, used to eat 5-6 times a day and a big part of switching to 2-3 meals a day is simply the routine. I found when I started keto, I still wanted to snack, but it was either out of habit or it was that I hadn’t eaten enough fat in my previous meal. I always ask myself which of those two things it is, if I started nosing around the cupboard for a snack.

The reason it’s best to eliminate snacks is all about insulin. You want to spike it as few times a day as possible. (There are a bunch of great diagrams that explain this - here on the forums and also in Jason Fung’s books.

Another note - and again, this is from my own experience - try to let go of calorie counting. If you are training that much, you need to fuel your body. At 1000 cals a day, your body is downregulating lots of things just to keep you existing. Adding fat in will allow you to have lots of energy for your workouts and will also teach your body that it doesn’t have to run on the bare minimum, so it can crank up your metabolism.

(Michael ) #28

I started with 10 hour eating windows and went to 8 after a week or two, then 6, then 4 and sometimes only one meal. Just listen to your body and if you’re really hungry, it won’t kill you to eat but mind over matter in the beginning is necessary. It will get easier over time. Eventually, you can mix things up to keep your body guessing. I’m going to hit the weights heavy this weekend so I will adjust the windows if i don’t feel satisfied. But in the beginning, it might be best to be strict and stick to as long of a fasting period as you can to help address insulin resistance. Good luck

(Gina Craig) #29

Girl, you look way skinny in the picture. You may be at your ideal weight. I too wasn’t losing at all until I did extended fasting. I have lost almost ten pounds in a week. Give it whirl, and if you need encouragement we are all here to cheer you on

#30

@Fat_Mike has suggested fasting. It’s the quickest, surest way to lose weight. It’ll also conquer the hunger cravings you’ve described. Fast until you lose 20 lbs. Once you start eating, just keep the regained weight under 5 lbs.

Have a wonderful wedding!

#31

For many (me being one of them) Quest bars GIVE me sugar cravings! They do have a Keto line buy their expensive.

(Lonnie Hedley) #32

Agreed. Lots of people suggest cutting out all sweeteners. Even if they don’t make you stall, they can still trigger those cravings which make some people “cheat”.