Beginner needs help!

(Ariel O Graham) #1

I’ve been doing the Ketogenic diet for a month with some struggles. I feel ravenous all the time. I’m constantly going over my calories. I feel cold all the time. I work out a lot mostly lifting weights. I’m not really losing any weight. My macros are 75/20/5. What am I doing wrong?

#2

I’ve been doing keto for the same amount of time and that used to be my macros. What is your weight/height/lean body mass? And how many calories do you eat in a day? Just roughly estimating it sounds like you need to up your calories which in turn will help with energy and hunger. We really shouldn’t be counting calories this early into keto though.

#3

If you are lifting weights you’ll need more protein than normal, too.

(Ariel O Graham) #4

I weigh 172. I’m 5’7. I think I calculated my lean mass to be 113. My calories are 1500.

(Jane Reed) #5

If you are always hungry, it’s possible you aren’t eating enough fat.

It is often problematic to track percentages rather than counting the number of grams of carbs, fats, and proteins you consume. Are you counting grams?

(Ariel O Graham) #6

Yes I use my fitness pal which calculates both. 19g carbs, 75g protein and 125g fat.

(Ariel O Graham) #7

I’m not hungry as much as I’m craving food ALL DAY. I can’t even fathom intermittent fasting. Just the thought of it makes me feel depressed.

#8

Wow, your weight and height are almost identical to mine. Haha. I’m 170 and 5 6. Those ratios sound about right but it depends on how hard your workouts are. You may want to just eat when you’re hungry, don’t pay attention to tracking unless it’s to check carbs and don’t forget to drink a ton of water. You may want to cut back a bit on the workouts as your body is try to get in to Ketosis. And it will help with your energy. Some people can work out starting keto, some have no energy to.
I’m DEFINITY not a expert, having only been as far as you, but that’s what i would do. I feel like I’ve been in Ketosis for the past two weeks eating those ratios without the workouts, but every BODY is different.

#9

I’d also not even consider IF. Im not as hungry; but I love food too much. Haha.

(Ariel O Graham) #10

I have the ketostix and I have been in ketosis. I work out with a friend of mine that used to be a personal trainer and he really pushes me to go hard. Maybe I just need to up my calories. idk.

#11

Sounds like a good idea. Up that and make sure you’re realllyyyy getting enough fat and water! Lots of water. And with workouts try to eat something with protein in it within 1 hour of the workout if possible. (I’ve heard it’s good for muscle growth, you probably already know that). Maybe if it doesn’t get better let your friend know that you have to tone workouts down for medical reasons. I hope you find a way to feel better!

(Ariel O Graham) #12

I literally get pissed every time I try fasting! Haha Its definitely not for me.

(Jay AM) #13

Ketostix only show that you are dumping ketones through urine, not whether you are utilizing them efficiently. If you are under 20g of net carbs, you are in ketosis or dead.

Track carbs, 20g net a day or less (less doesn’t mean more keto)

Get moderate protein (it’s fine to try what the calculator tells you, make it a goal.)

Eat fat until you aren’t hungry.

Stop tracking calories or percentages.

Have your trainer friend do body measurements with you instead of a scale? Scales aren’t a good indication of progress for someone who does a lot of working out.

Make sure your electrolyte game is on point.

(Rob) #14

It is hard to fat adapt while stressing your body with hard workouts at the same time. Your macros don’t seem to account for the intense workouts so you are probably at a significant calorie deficit, which contrary to normal advice, is bad in keto (especially in the early stages).

Either quit your workouts for a while (preferred since your body is under enough stress metabolically without pouring on the workouts too) or up the fat to account for your workouts. The second option is almost certainly inferior to the first, no matter how much bleating your trainer pal makes. You can come back to your workouts once fat adapted though you will probably lose power in the short term. Plenty of threads on lifting across these forums and elsewhere.

To add calories and fight hunger, either have larger meals but in the short term it might be good to use keto snacking within your eating window e.g. nuts, cheese, etc. until you overcome the pangs. Once you fat adapt, IF, skipping meals, lower calories etc. all become everyday occurrences but until then, up the calories, fat, lower the exercise.

Eat more, move less!!!

(Jay AM) #15

@Capnbob, whenever I see you replying, I always consider waiting until you finish lol.

#16

Same here. Haha, he is like a god on these forums. Very educated, I always read his comments.

(Rob) #17

:rofl::rofl::rofl::rofl::rofl:

I have too much time on my hands at the moment but am soon to start a new job which will take me away from 24/7 KF trolling :flushed:

Luckily, I don’t say anything that you and others don’t already advise so no one will miss out… :grin:

#18

I’ve only been doing this for 2 weeks, but have had a gnawing stomach almost constantly ( I think from the increased fat), which is like hunger & does feel better if I eat, so I have been eating a lot! Do you get that at all? Am still waiting for the not hungry feeling which others have, & the mental clarity, really, really need that! Good luck!

(Jay AM) #19

In my first two weeks, I was eating somewhere around 3-4k calories a day. I was starving if I didn’t. The next week and a half, I was not hungry. Now it’s more stable but, it’s common as your body changes into keto.

(Barbara) #20

Try adding more vegetables I have a wheat grass with spinach… takes away cravings …