Almost 1 month of keto, no changes

(Louann Wilcock) #21

Using the eggs is good but you do have a heavy diet of dairy and that is a pretty common sensitivity. Remember that soft cheese and hard cheese are just more dairy and you use them both in one meal. Get your carbs from the veg and ditch the milk, just use the cream. Btw, I’m not sure how you calculated breakfast as 127 calories, so maybe you were just referring to the whole milk, but that one was not mostly fat. I understand your aversion to too much meat (I really had to work on that too) but you should work to overcome it. It isn’t gross, it’s high quality protein and fat. Can you eat fatty fish? Good luck!!

(Omar) #22

Are you strict to the three meals?

Something that I would strictly avoid is all day snacks no matter how small or meals having long duration as in socialising.

(Ellie) #23

That’s a good approach.
It is hard to know if the macros are good without knowing about you. The ratios look good but the overall calories are low unless you are quite short.

(5c1cf0eb1e7206d5e26a) #24

I’m 5’ 6" tall…walk a bit for exercise, not much else at the moment…

(Ellie) #25

I’d say you are little low, maybe more like 1750 would be better. Are you ever hungry? Are you losing weight?

(5c1cf0eb1e7206d5e26a) #26

I’m peckish sometimes…wake up hungry in the mornings and am losing 1lb per week…

(Ellie) #27

That’s a good rate of weight loss but I still thinglk you could eat a bit more - mainly fat.
You should start your own thread and tell us a bit about your keto journey and about you, age, height, weight, health issues etc then you’ll get more replies that are specific to you.

(5c1cf0eb1e7206d5e26a) #28

Thank you so much for your insights, they are really helpful…I will adjust my macros and keep an eye on changes etc…

(mole person) #29

Your diet looks like you are motivated to succeed and that is excellent but it’s not really keto enough and that may be holding you back. For one, it’s obviously too calorie restrictive. Also, as someone else mentioned, you are getting a LOT of dairy, and for some people dairy actually holds back weight loss quite a lot on keto. I think you should make an effort to slowly replace some of that dairy with more meats. My guess is that like many of us, you’ve been influenced by a life of thinking red meat and saturated animal fats are bad for us and so fatty meats started to repulse us. I had that too. It goes away if you work on it and I think, with a bit of time, nothing will seem more delicious to you than a fatty cut of meat. But also, there is still fattier cuts of chicken (make sure it’s not breast meat and that the skin is on) and fatty fishes like salmon.

My initial recommendations would be to reduce the protein amount significantly (ketodudes recommend between 1-1.5 per KILOGRAM of body weight (not per pound. I do crossfit and have no trouble gaining muscle mass at a 1 g/kg of lean body mass) and increase the fat until you are satiated after your meals. And satiated doesn’t mean “not hungry” it means that you feel like it was a fully satisfying meal.

I also think you should TRY to reduce dairy and increase other sources of healthy fats from WHOLE foods. Don’t just drink more cream and eat more coconut oil. You are trying to create a diet that you will enjoy long after your weight loss goals have been met. Otherwise you are just setting yourself up to gain it back later.

I have other suggestions, but I’d like to see you try these for a few weeks and see if those changes are enough to move the needle.

(BR) #30

Don’t mean to hijack this thread but I’m having the same issues. Just curious where you calculated this, J_A-M?

(Jay AM) #31

I calculated the info using this https://keto-calculator.ankerl.com set at sedentary (this gives a good baseline number), no deficit, middle protein, carbs at 20g. Do not set a deficit. We are not aiming for calories in, calories out here.

#32

I miscalculated that breakfast, haha. It’s actually 247 calories. 25.2 g fat, 1.5g carbs and 4.3 grams protein. The milk that I drink has most of the carbs filtered out. Also I can eat some fish but I’m not crazy about it.

Not really, but I’m fasting 16 hours a day. Ordinarily I eat all three meals within a 3-4 hour timespan after I train.

That’s not really how I feel, I just don’t enjoy eating meat that often with the exception of chicken breast. Even before I started keto, the majority of my diet was made up from dairy. I used to drink several gallons of milk per week. I’ve been eating more steaks but after day 2 or so of steak, I’m pretty over it.

Just out of curiosity, if you were to hit your macros by the end of the day and then you still felt hungry, what would you eat at that point to curb your hunger? I know it’s supposed to be “fats” but even a spoonful of peanut butter has like 4 grams of protein or something. Am I supposed to be snacking on butter??

(mole person) #34

The answer is that it’s best not to be snacking at all. If you find that you are too hungry between meals then you should increase the amount of fats in your meals. You don’t need to worry about every pang of hunger, they will come and go, that’s why fasting works. Just make sure that WHEN you do eat your meals that they are very satisfying. You must give your body the signal that it does not need to worry about holding on to it’s fat, and to do that, you have to feed it very well at feeding times.

(BR) #35

I’ve been eating almost 700cals less and losing next to no weight. A little intimidating to think about eating this much. Curious to see how this goes. Again, am I to understand that carbs must be less than the 25 (or 20), protein must be hit and the fat up to the max indicated?

2452
kcal Daily Calorie Intake
25
g Carbs (4%, 100 kcal)
151
g Protein (25%, 604 kcal)
194
g Fat (71%, 1748 kcal)

(Alec) #36

Guys
My opinions:

  1. Cals too low, but you should use hunger as the key signal. Never be hungry. If you are hungry at any time, eat fat. At the moment, I reckon you are starving your body, and it is holding on for dear life.
  2. Carbs should be less than 20g net (all good there), your protein IMHO should be 70-100g. Even if you are lifting weights. You are not trying to build muscle, so you don’t need to overdo the protein.
  3. Eat fat to satiety. I think this should mean you should be eating more fat. Find some natural real food with fat that you like. If you like eggs, eat lots of eggs.
  4. Eat more real foods, I think your list of foods is a little too processed.
  5. Halve your veg/salads and eat more fat (you should feel less full eating fewer veg/salads, so you can eat more fat). You are training your body to burn fat.
  6. If you are only 4 weeks in, you may not yet be well fat adapted. This usually takes more time. Bodyfat loss is easier when you are fat adapted. Give it time.
  7. Don’t be in a rush. Take it easy, you have got the rest of your life to get this right. Eat great real food, enjoy the food, feel happy and satiated. Enjoy your workouts. Take your time, this is not a race. Keto is not a get thin quick diet. It takes time, patience, and perstistence.
  8. How long have you been calorie restricting at this low level? If for a long time, it is quite likely you have damaged your metabolism, and it will take some time eating a decent number of calories in real food to fix it. If this is you, you need to be even more patient.
  9. If you haven’t lost any weight in 6 weeks time, after executing some of the suggestions you’ve got here, then repost and give the forum another challenge.

Take care, take your time, and good luck!
Cheers
Alec

#37

Just out of curiosity, why are you suggesting that we do not set a deficit? Isn’t setting it to sedentary and then not setting a deficit essentially the same as setting it to the correct activity level and then adjusting the deficit down to 2029 kcals per day?

(Jay AM) #38

Why make it harder? We are not ever looking for a purposeful deficit in keto that we decide on. No calculator, doctor, device or equation can tell you exactly how much to eat every single day. But, the body can if it’s allowed to. Even if you picked the highest activity level (which only athletes really qualify for regardless of what the calculator suggests.), you’d not adjust down from there. Likely with the fat level you wouldn’t even be able to achieve the recommended calories for that activity level. Sedentary will give most people trying to undereat a good starting goal that doesn’t look extreme so they stop undereating. This helps fix hunger signals so eventually they’ll be able to eat based on hunger. That’s why the calories provided are a goal and not a limit.

Adjusting your activity level and then adjusting down is an extra and unnecessary step that I’m not quite sure why someone would take. If the word sedentary is what’s getting to you then just imagine it means your base minimum of calories to keep your body efficiently running without cutting corners on a daily basis without doing anything.

By using the calculator recommendations as provided, you can get used to eating to satiety and eventually do away with the calculations and just eat. It’s just a platform to work from.

(Davy) #39

Like others, I’d say your protein is too high; that in itself can stop ketosis and weight loss. Course you ARE probably increasing muscle while losing some fat, but you know that. Just FYI, I’ve tried only juice fasting with only veggies and fruit homemade juices. There was very, very little protein in that. On a 30 day juice feast, I lost 28 lbs, and only 1 lb was lean. So it’s a bit of a myth that not eating protein will make you lose muscle.
You might try cutting back to 60-70gm of protein for 1 week and see how it goes.
Also do a google search for “John Rose juice fasting” on youtube and listen to some of his vids; plus check out his physique. Or heck, here is one: https://www.youtube.com/channel/UCtVzqLs8gPbwhFATIk4dyDA
What to snack on late, when hungry…same thing happens to me. My number 1 thing is to eat 2 cups of spinach with cheese or salad dressing and mustard on it, with maybe 2 stalks of celery. This makes me full and it doesn’t add much carbs, adds fat and potassium.

(Bunny) #40

  1. Time on the ketogenic diet?

  2. Meal frequency ratio IF?

  3. How much weight your lifting in sets of reps will determine and show up as weight gain (recovery period; hypertrophy) a few days later?

  4. 1/2 the weight you do lose on keto will be water weight when beginning a ketogenic diet in relation to muscle gain (if lifting)? Depending on the scale rather than body composition (tape measure)?

  5. Potassium, Sodium and Magnesium must be increased (with your physicians approval?) or you will start “…not feeling so well?”

  6. Fat\Protein\Carb ratios for your ‘sweet spot’ in weight loss?

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#41

Your probably eating something or eating so often that keeps your insulin levels up; you won’t burn any fat if insulin is active and at 700 cal less you should be easily loosing weight in my opinion.