Been on Keto for a month. Not losing weight. HELP!


(Derek Hebeler) #1

I followed the Ruled Me diet plan. The first week I dropped from 199 to 191. I expected that as water weight drops fast when first starting. I went through all 4 weeks and am weighing in at around 194. Ruled me is great but the problem is that the plan is designed for women. I need more calories.

The big problem I’m having is hitting my macros without going over my calories. I lift almost daily and also do cardio so I need more protein. Does anyone have any tips on how to see better results? Should I wait another month to freak out? I know they say it takes up to 8 weeks to fully be fat adapted.


(Chris) #2

Could be even longer than that, 12+ even. Experiment with eating more, honestly. But the important thing is this isn’t a quick fix, some of us have to undo years of poor-diet-induced metabolic derangement. It can be a very slow process.


#3

Especially if you’re lifting, it’s likely that there’s some recomposition going on (so fat loss, muscle gain - which is great :slight_smile: ). How are clothes fitting/how are you looking?

And, yes, it can take a while to be fat-adapted so that you’re really accessing fat stores during exercise.


(Derek Hebeler) #4

I’m feeling good and my clothes are fitting about the same. I just find it hard to meet my calories without messing up my macros. That’s whats stressing me out right now. I blood test right before I eat (I intermittent fast from 11pm to roughly 5-6pm the next day) and I’m around 1.5 mmol.


(Hoteski) #5

Get some ashwaganda drops and have some once a day with water or pop into your protein shake before gym. Also add some macs powder into your protein shake. Use gold blend protein shake as its got the lowest carb . More expensive but worth it. Mix protein shake with almond milk rather than standard milk as too many carbs in normal milk. Promise you won’t tell the difference.

The maca powder and drops will help your body adapt to a new diet and the ashwaganda drops help drop your blood sugar.

This is what a trainer at my gym told me to do when I was around the sake time frame as you and had the same problem and she’s been on keto 1 year . It worked a treat and I found I started to loose weight straight away from there. I lift weights so this was my solution to the problem.
She also recommended a tumeric tea but it was gross so I didn’t take her up on that advice but the rest worked and still works .

It takes up to 3 months for your body to fully adapt to the new diet as your switching to fat adapted but what I’ve just mentioned helps speed the process up.


(Hoteski) #6

Maca powder I meant


(Hoteski) #7

If you want fat just add some olive oil to your shake as well but don’t forget some of the 80% fat you need to consume does need to come from your own fat reserves if your trying too loose weight.


(Derek Hebeler) #8

What about MCT oil?


(Derek Hebeler) #9

What brand of protein are you referring to?


(Hoteski) #10

I did try it but it didn’t agree with my digestive system . It may work well for you


(Hoteski) #11

OPTIMUM NUTRITION GOLD STANDARD 100% WHEY - 2.2KG
Amount Per Serving:

Total Calories: 120
Protein: 24g
Total Carbohydrates: 3g
-Sugars: 1g
Fat: 1g
-Saturates: 0.5g
Cholesterol: 30mg
Sodium: 60mg
Enzyme Blend
Aminogen
Lactase (standardized to 100,000 FCC units/g)