Am I doing this wrong

#1

This morning I noticed I am up a pound. Probably no need to worry but wanted to share what I ate etc to ensure I am doing this right. I am now in week 3 of keto WOE.

So I gained a pound gain this morning on the scale and my blood ketone reading was only 0.8. I do have dawn phenomenon. I should probably start testing my glucose levels.

Yesterday as follows:

1.5 hours tennis doubles 9:00 am-11:00 am
Macros at end of day 5%-carbs, 73%-fat 23%-protein. Total net calories 1305

When I work out in the morning, I typically find I must consume approx. 800 calories for breakfast to give me energy and clarity for my workout which is usually cardio intensive.

Yesterday my breakfast consisted of: (8 g net carbs - 4% carbs, 77% fat, 19% protein)

2 slices thick cut bacon
Keto cream cheese pancakes (2 eggs, 2 oz cream cheese, 1 tbsp. coconut flour)
2 tsp ghee
1 tbsp. ground flax
Coffee
1 tsp heavy cream
1 scoop collagen peptides

I wasn’t super hungry at lunch so I consumed chicken broth with steamed bok choy and broccoli.

Mid afternoon had a coffee with MCT oil.

Dinner was a small portion of pan roasted salmon with olive oil and butter, roasted cauliflower and brocollini.

This morning I am hungry and am eating the same breakfast because I will be exercising again this morning.

Do I just need to KCKO and no need to worry, or am I doing something wrong?

I do not have a lot of weight to lose, maybe 15-20 pounds. My goal is weight loss, but also regulate my hormones, glucose/insuliin as I am pre-diabetic and have a hard time regulating my morning fasting glucose. I am also a cancer survivor and feel the disease was brought on by my intolerance to sugar and excess IGF-1. I guess my ultimate goal is to prevent a recurrence of cancer.

(matt ) #2

Seems fine to me… I don’t know anything about collagen peptides but I assume thats for joint health? Its just protein I also assume? Do you count it in your macros?

Going up a pound is the same as going up zero pounds really. It could be so many things that it’s not really worth looking at…the longer trend is what is important… are you trending down?

I have dawn syndrome as well and nothing really seems to fix it…ill keep trying though.

#3

Thank you for responding.

In 3 weeks I have lost 8 pounds, which is more weight than I have been able to lose in a very long time. My metabolism is very stubborn and I gain weight just by looking at food LOL

The collagen peptides are for joint/bone and hair health. I underwent chemo 6 years ago and it wreaked havoc on my joints and my hair and skin have never been the same since, painful, creaky joints, hair incredibly thin and brittle, skin as lost elasticity. I am hoping the peptides help - only just started taking them.

#4

Oh and yes I do count collagen peptide in my macros.

(Liz ) #5

Sounds like you are doing great! I weigh daily and my weight goes up and down pounds at a time, I just track monthly trends though. A pound or three could be water retention. I wasn’t fully fat adapted for about 6 weeks, though. Give it time to see how your patterns emerge.

(Garry (Canada)) #6

Doesn’t get much better than what you’re doing.
Great Job… Keep it up! :+1::+1:

#7

So I am obviously not fat adapted (and I do know that takes longer than 3 weeks) since after my tennis drills this morning, I am famished even though I ate a substantial breakfast.

Which leads me to the next question, should I be eating more fat for breakfast the days I play tennis so I am not starving after play? Or will this naturally happen once I am fat adjusted?

I am consuming 6 g net carbs at breakfast and maybe that is too much. I find if I eat an omelet or bacon/sausage and eggs on tennis days I do not have enough energy to get through the workout. I seem to need the net carbs from the keto pancakes. That particular meal gives me mental clarity and energy for the workout, hard to describe. Perhaps my body will adjust once I am fat adapted and I will no longer be hungry after an intense workout.

I took my keytone reading after tennis and it only registered 1.7. I expected at least 2.0.

Also I am not confusing hunger for thirst. I did drink 2/3 gallon of water during tennis drills. The drills are a very intense fast paced workout.

Just wondering because I don’t understand the hunger thing.

(Tubeman) #8

If you are wondering about understanding your post-workout hunger, it’s probably just because working out makes you hungry. Which is why working out is not necessarily an effective weight loss strategy. You work out, get hungry, and eat, and you’re MUCH more likely to eat more calories than you spent working out.

FWIW, I lift weights and am often hungry after a workout. I try to plan my workouts before meals. If you need the carbs to have enough of a workout, you may not be fully adapted I imagine. I remember reading somewhere that it can take athletes several weeks to adjust to keto, that they will have a loss of power or stamina which does, happily, come back. Stamina especially seems much improved on the other side of adaptation.

#9

I go up and down all the time. It’s no big deal, your weight naturally fluctuates all day every day. Also if you’re 0.3 or above, you’re in ketosis.

(Tubeman) #10

my weight can fluctuate 5lbs within the same day. S’crazy man.