Am I eating right? Paranoid!

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(Sam) #1

I’m back to fluctuating super bad in my weight. First it was 213-215 for 2 weeks and now for the last week its been 210-212. I’m paranoid that I’m not doing anything right.

I’ve switched my IF from 16:8 to 19:5 but that was only two days ago so I’m sure that hasn’t made a difference yet. I’m 100% positive I’m not ready to attempt a 20:4.

So here’s what I eat in an average day:

“Breakfast” around 12pm:

  1. Typically 4 oz. of italian sausage (comes out to 2 carbs with the brand I use)
  2. 3 Eggs
  3. Occasionally add 1 oz. of green peppers fried in a tablespoon of butter
  4. Bulletproof Coffee

Lunch - Anywhere from 2-3pm:

  1. A mix of vegetables dipped in Hidden Valley ranch dressing

and Dinner is whatever my mom makes, she’s keto as well so we make sure one serving of dinner is less than 5-8 carbs. Its always meat and some sort of vegetables.

I stay below 20 carbs, I eat enough fat to stay full, and I eat a moderate amount of protein. I don’t always get to 1500 calories because I’m just not hungry but on average its around 1100-1300. I can’t gorge myself :laughing:

I know the answer is probably “put your scale away for a week” or just to let things happen but I’m just so paranoid that I’m doing SOMETHING wrong here. You guys are all so nice compared to my last forum I was on so I really trust your judgements.

(Jessica) #2

This is not a huge weight fluctuation, especially for a woman. I go up 3-5 pounds after strength training, during ovulation and a lovely 5-7 pounds during TOM.

What you’re eating sounds good, if the scale is causing you this much distress, put it away and focus on other health markers.

(Sam) #3

That’s what I thought. Mentally I just need a real other person to reassure me of whats going on. Thank you! I’ll lock up my scale somewhere lol.

(Jenn Monaghan) #4

I fluctuate up and down 5 pounds all month but after plotting for a few months I see the overall downward trend. I’ll lose, stay same, gain, lose, lose, etc… What you are eating looks good to me!

(Sam) #5

That makes me feel a bit better then. Thank you!

(Pete A) #6

My experience is generally the same. I was weighing myself everyday. I think sometimes the lower number has to “catch”. I weigh myself 2x a week now and it’s been either flat or lower throughout my 4.5 months Keto.

(What The Fast?!) #7

Are you full? This seems like not a lot of food. Also have you tried mixing it up? That seems to be a key component when using fasting.

(Sam) #8

I noticed it wasn’t a lot either, but yeah, I’m definitely full. Especially after lunch. I don’t usually eat a ton of food at dinner.

The only thing really solidly constant in my diet is my breakfast. Its easiest, and keeps me from feeling hungry for quite a while. I mix up lunch if I’m bored of veggies and dressing or if I’m hungrier, that usually consists of some sort of meat in the freezer fried with some garlic butter. Dinner is always different, it definitely varies day to day.

(Heather Miller) #9

Sounds like you are eating by the clock and times of habit. This will make it difficult to learn your bodies hunger signals and how to eat only when hungry. I would suggest prepping some meals and then really listening to your body. When you say you can’t go 20 hr I think you are still not eating enough fat at meals. So try an experiment. Eat a full dinner but add more fat than you normally would. The next day drink water or tea when you think you are getting hungry and try to evaluate if you really are. Force yourself to go a bit longer between meals and see how you feel.

(Sam) #10

Thank you for the advice! I’ll definitely try that tonight. It seems daunting but we’ll see how it goes :blush:

(Sheri Knauer) #11

Take a look at the ingredients in the dressing. A lot of dressings add sugar. You could swap out the dressing for some full fat sour cream with some herbs and spices mixed in. I like using Trader Joes everything but the bagel seasoning. Other than that, sometimes it just takes time. Your body will start dropping weight when it is ready to. That is why so often we say “Keep Calm and Keto On”

#12

My advice, throw your scale away or give it someone you don’t like. I know it can be really exciting to see day to day progress but you have to realize that short-term changes in weight are not an indication of anything meaningful. I weigh 3-5 pounds more in the afternoon than when I wake up. Did I eat 11,000 calories that already turned into body fat that day or am I carrying around a couple pints of water? I did a water fast once where I weighed 228lbs and 208lbs in the same 24 hour period. That’s a true story.

Here’s how I see it, I had years in my pre-keto days where I gained probably 10-15lbs of fat. When you think of it that way wouldn’t I have been stoked if I’d been on a “plateau” all that time? Hell yeah! But we know from countless people who have done keto that the health markers will improve drastically and the weight loss will likely follow. It just takes patience.

Hang in there. Trust your hunger signals more and the clock less, look at the big picture and KCKO. Good luck!

(Justin Jordan) #13

My weight bounces all over.

I was 231 on Saturday, 234 yesterday, and 235 today. And that’s despite literally eating nothing yesterday - I was fasting.

But I don’t sweat it - those swings are normal, and the trend is what matters.

(Sam) #14

My nearest trader joe’s is an hour and a half away from me, I hear so many good keto things come out of there I’m so jealous because whole foods is way too expensive :laughing:
I’ll look into some replacements though, thank you!

(Sheri Knauer) #15

https://www.amazon.com/Trader-Joes-Everything-Sesame-Seasoning/dp/B06W9N8X9H/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1516646399&sr=1-1&refinements=p_4%3ATrader+Joe's

(Sheri Knauer) #16

You can order a bunch of TJ stuff from Amazon…https://www.amazon.com/Grocery-Gourmet-Food-Trader-Joes/s?ie=UTF8&page=1&rh=n%3A16310101%2Cp_4%3ATrader%20Joe's

#17

A 5lb weight fluctuation is ignorable, and seems your already aware your scale is NOT your friend! Gotta get outta your own head! Eat on plan, and it’ll come off. If you want to track size get a tape and caliper, but even then there will always be some fluctuations.

(Sam) #18

Oh awesome, thanks a bunch!

(Laura Blanton) #19

I had to put my scale away. I was on it multiple times a day and making myself a crazy person. Now, I will only allow myself to get on the scale once a month on the 1st of the month. If I miss it, I have to wait until the next month. It is a killer sometimes but I know I’m doing the right thing, no matter my weight. I want to lose fat, not weight, so I have to trust MYSELF, not the numbers on the scale. Maybe try a month challenge with no scale.

#20

I got one down the street and I hardly ever go there. I can find plenty of keto friendly foods from more affordable grocery stores.