Am I doing something wrong

(Tiffany Timothy) #1

I’m going on my third week of Keto and at first lost 6lbs but now it’s gone back to 4lbs lost. I am following it to a T and go on long bike rides every other day for my work out. Am I doing something wrong? I don’t have really any added energy or clear head either like many tend to get. I use an app to track my macros and literally everything I am putting in my body. I’ve only gone over my allotted carbs twice and only by about 2-3 grams. Am I just not giving it long enough to see results? I know everyone’s body is different.

(LeeAnn Brooks) #2

This is not uncommon. The initial weight loss was almost all water weight. Once you start to get your hydration levels and electrolytes in check, some of that will come back.
And many people experience a lull in weight loss as your body works on healing other things.

But if you want to, you can give your stats: age, weight, height, and a detailed list of what a typical daily meal plan looks like for you and there maybe some things the people here can point out to help you.

(Tiffany Timothy) #3

Thanks for the input!

I’m 27, 5’7”, 212lbs
Generally my meals include:
Breakfast:
Blueberry muffin (Keto friendly)
1/4c. cottage cheese

Lunch:
Always a meal from dinner the previous night, has generally the same amount of proteins and fats, sometimes higher in fats.

Dinner:
Same as lunch. I would elaborate more on these but they are always different. I find ways to add the Keto friendly veggies to my meals.

My carb intake is 21g
Protein 103g
Fat 128g
Calories allowed 1646

I never hit my caloric need per day, am nearly always below my net carbs minus 2 days. Sometimes I do go over protein and fats but still rare as well.

I hope this helps, thanks again @Anniegirl9 for your input and recommendation to go more in depth about myself.

(Leslie) #4

Hi Tiffany,

Based on what you have posted as your typical day, I believe that you are not eating enough.
This is a very common problem for anybody learning to eat keto. It’s counterintuitive to eat so much food.

The other thing I would consider is that there is a difference between being in nutritional ketosis and being fat adapted.
You may not see the results on the outside until after you become fat adapted.
Repairing our metabolism comes first. Weight loss comes as the result of that

I hope you find this helpful

Keep calm and keto on

(Tiffany Timothy) #5

Thank you @Lesliemont!

I will have to figure out how to eat more. I get so full easily. The odd thing however, is I’m full but not fulfilled.

This is a tough lifestyle change but I want to make sure I’m doing everything as correct as possible!

(LeeAnn Brooks) #6

This could be a problem. I’m guessing the 1646 is already set at a deficit, since I’m 5’2, 131 pounds and that what I consume on average daily. And if you aren’t even meeting that, you are in an even bigger deficit.

You can’t stave yourself on Keto. It’s especially important to eat enough during the adaptation phase.

Are you hungry or do you stop eating because you are full?

If it’s the former, don’t go hungry. Eat enough fat to satiety so you can get to your next meal without snacking or feeling hungry in between.

If it’s the later, you will need to replace some lower fat foods like your muffin, even if it is Keto friendly with carbs, and replace with higher fat foods to get the calories up without adding volume to your meals. And find ways to add extra fat.

Right now you are slowing your metabolism down. Your stall may not be due to this right now, but it will certainly contribute to it in the future.

(LeeAnn Brooks) #7

Sorry, I didn’t read your response to @lesliemont when I posted.

So you’re feeling full too soon.

Then you will need to eat the most fat dense foods you can. This will also help with the feeling of not being fulfilled.

For example, a cup of broccoli doesn’t have very many calories (31 calories) and no fat. It’s okay for Keto because it doesn’t have much carbs. But it fills you up. You then have to add a lot of fat somewhere else.
Where as a side of slaw made with 1/4 cup homemade mayo can add 500 calories for the same amount of food.

Same with picking meat cuts. Pork belly vs pork tenderloin. Chicken thighs with skins vs breast.
Add 2 tablespoons homemade tatersauce to fatty fishes like salmon or tuna (adds 200 calories).

Then start upping the volume slightly over time so you don’t feel like you’re forging yourself.

If you’re really struggling I would eliminate all fruits and veggies until you become fat adapted. Once you’re used to more calories and food, you can start to add those things back in.

(Tiffany Timothy) #8

That’s interesting, the reason I tend to not hit my caloric intake daily is to how much movement or exercise I am doing. I fear saying I work out moderately because I don’t hit the moderate mark daily. It’s almost like a mixture of moderate and light exercise weekly.
I definitely eat till I am full but find I get hungry quicker. I agree, I need to find ways to get more fat daily.

(Tiffany Timothy) #9

That’s totally fine. Thanks for your response! I will take all of this into account and see how well I adapt. Thank you again for taking the time to talk to me about this! I appreciate it!

(Ron) #10

I punched in your stats on a macro calculator-
Based on your inputs, we suggest you eat: 2162 calories. From those, 182g fats, 20g net carbs, and 110g protein

The reason for this is because you have been eating at a deficit and your body has slowed down many function to reduce energy requirements and conserve fuel. It will store any fuels that you feed it in an effort delay starvation from lack of adequate feeding. This is why you feel full easily with low feedings. You need to gradually force yourself to consume higher amounts and get the metabolism up so the body starts burning and using more. Low deficit eating might lose some weight but is not maintainable as you will eventually have to eat as you cannot starve the body forever.

(Tiffany Timothy) #11

Wow! That’s bringing it up quite a bit! I have tried multiple calculators and all have been a bit different than the others. So it sounds like eating more often than just the three times a day is something I need to be doing to hit the amounts you’ve shown me here.

(LeeAnn Brooks) #12

No, don’t eat more than 3 meals. The more often you eat, the more you spike insulin levels, which is exactly what you don’t want to do with Keto.

You need to replace lower fat foods with more fat dense foods. Fat has 9 calories per gram while carbs and protein have 4 each. So if you sub out something lower fat (even if it’s okay for Keto in regards to carbs) with something high fat, you can double calories without adding bulk.

(Ron) #13

Also, this doesn’t have to be done all at once. Eat each meal and when your full…just take a couple more bites and quit. Keep repeating this routine and you will be surprised at how things will ramp up and continue to up. You will find energy you had lost, your body temperature will be warmer (you will probably feel it), things will start healing because you are giving your body the fuel to do so, mental clarity will increase, etc etc. You will be surprised how your food consumption will increase because of the ramping up of everything and the energy that will get you more active. This will also help the fat adaption process instead of hindering it. (and then it will be healthy weight loss).

(R L) #14

Ron what calculator do you use? I would like to know if I am where I should be.

(Ron) #15

Be sure to set it on maintain level.

(R L) #16

Thanks Ron, I’m still not getting enough calories!:fearful: