Day 17 and only lost 4.8 lbs on the scale

#1

Hi everyone,

I’m new to this forum and also the keto lifestyle so I’m learning as I go. I’m using an app called carb manager which calculated my macros and i’ve been staying true to those for the most part with the exception of a couple of slip ups.

I am currently 176.2 lbs, started at 181 and the following are my macros:

13 g carbs
81 g fat
65 g protein

I barely hit 1,100 calories per day, it just so happens that way if i stick to my macros…some days i’m ok and some days im starving but ive been able to tweak my food so that im hitting all three macros on the head most days…

I’m not really working out, I’ve gone to the gym twice in the last 17 days…

My questions are:

Shouldn’t I be losing weight at a much faster pace with these macro’s? I just had a baby 6 months ago so this is not my normal weight by no means…

I tested with a keto strip last night and a few days ago and it’s saying im still not really in ketosis…just a “trace”

what am i doing wrong?
I’ve drank on a couple of occassions but stuck to vodka, club and i have completely cut out sugar of any kind and this is someone who had dessert every night and two lattes every morning with sugar. I’ve cut our all dairy, and of course grains.
I’m just confused as to why my body isn’t in complete shock and the weight isn’t melting off? I feel like im putting in the work, this is hard!

Any help and/or insight is much appreciated!! thanks!

(LeeAnn Brooks) #2

First of all, that’s an average of 2 pounds a week. That’s not bad.
But what’s your height/weight? Your barely over 1000 calories there.
Unless you 4’2’ and 84 pounds or something, that’s way too low. You could be hindering your weight loss pace by slowing your matabolism.

(Candy Lind) #3

A) @Anniegirl9 is right, that is a perfectly acceptable weight loss rate, even on CICO. Keto is not a get-thin-quick diet, it is a way of life that will heal your body and keep it healthy for life.
B) You’re not eating enough. That app is messed up. I think your carbs and protein numbers are pretty good, but eat fat to satiety. I’m betting you’re hungry at times and maybe snacking? Eat more at meals. Add FAT.
C) let’s see your food diary. Maybe we can find some carbs you don’t realize are there. And stay away from alcohol until you’re fat adapted - it will stall the process.

To sum up - eat more fat. Whenever you eat, you should not feel hunger again for at least 5-6 hours. If you do, you didn’t eat enough. This is the only WoE you’ll ever find where you can lose weight and not be starving all the time. ENJOY IT.

(Lonnie Hedley) #4

:joy::joy::joy:

#5

Thank you so much anniegirl, i am 5’4" and currently 176 lbs.

Interesting that not eating enough could hinder weight loss, i’ve been programmed to starve otherwise not see results.

#6

Thank you for the advice @CandyLindTX, the app must be messed up then because i keep hitting my maximum allowed macros for the day but some days I’m really hungry! I could increase my calories but then I’ll go over my macros allowance for the day and i’ve even started adding fat bombs as dessert at night.

This is what i eat in a particular day maybe you’ll see the problem here:

breakfast: two slices of turkey bacon, two eggs, 1 or 2 tables spoons of cheese and a tablespoon of guacamole

lunch: either a salad with spinach, sliced almonds, cucumbers, celery, egg, 1/4 avocado, bacon and black olives OR a poke bowl with shrimp, lettuce, cabbage, a spoon of avocado and a lot of spicy mayo

dinner: this is where i struggle, here’s what i’ve eaten in the last couple weeks:
cauliflower crust pizza with cheese and pepperoni
bbq chicken with zoodles and alfredo sauce
grilled lamp chops
burger patties with cheese
last night i had 3 oz of rotisserie chicken because i had no more room left in any of my macros.

and for dessert i’ve been having fat bombs made with coconut oil and unsweetened cocoa and some erythritol

I find it hard to stay low on protein and eat enough fat, and dinners are where i struggle.
I’ve been snacking on either 5 raw almonds at a time or pepperoni and cheese. I also have these cheese crisps from trader joes i love and i’ve been drinking loads of coffee with cream.

do you see a problem with any of the above??

(LeeAnn Brooks) #7

How has that method worked out for you in the past? I’m guessing if your here trying Keto, not well.

I’ve yo-yo’ed my whole life and never been able to maintain weight loss. That’s why I’m doing Keto now. But I can tell you even on a low fat diet, eating too little will slow your metabolism down eventually. It’s even worse for Keto from the best I can tell.

(Randy) #8

In the early stages especially, macro’s be damned AFAIC.

One of the 2 Keto Dude’s mantras is:

  • 20g or less carbs

  • Moderate Protein

  • Fat to satiety

If you’re hungry, eat more fat. It can take 4 to 6 weeks to become a fat burning machine. You’ve got to show your body that you mean business. :wink:

#9

truthfully it’s always worked Ive lost up to 40lbs that way but that was a while ago and I’ve since had many miscarriages and a healthy baby after that which has piled on the weight for me and i just can’t seem to do what i used to do and i’m looking for more of a lifestyle change now. I guess i’m now experiencing that slowed down metabolism now so i want to do it a healthier way this time!

(Alec) #10

I’m with the others. Eat more fat, never be hungry, if you are, eat fat bombs until you aren’t hungry.

#11

Thank you @KHAN that makes total sense, i am learning so much already!!

#12

thank you @Alecmcq, i def don’t have a problem with that, fat bombs are delicious!

(Doug) #13

Totally agree. I’ve never calculated or counted anything. Just keeping carbohydrates really low is most of the battle.

(Alec) #14

I have been re-reading dr Jason fung’s Obesity Code book (highly recommended, BTW), and I remember him citing lots of research around the body responding to lower calorie intake by reducing BMR. He explains exactly what is going on and why. Excellent stuff, and completely destroys the conclusions of the CICO establishment.

Of course CICO as a thermodynamic law is upheld, but if the body is going to change calories out in response to a change in calories in, then your actions change. Ie eat more, and focus on how to burn your bodyfat. Meaning reduce insulin. How do you do that? Reduce the carbs, eat more fat.

It is all a logical conclusion to scientifically proven processes. The problem is that the dietary and medical establishment have for some reason decided to ignore the science.

#15

@Alecmcq thank you! I will grab a copy of the book asap, I’m afraid I may have done a lot of damage from my low calorie crash diets in the past.
Hoping I can rebuild my metabolism and turn my body into a fat burning machine with Keto.

#16

How do you guys incorporate extra fat into your diets via snacks? I find myself catching up on fat at night with fat bombs, but what can I eat to keep it balanced throughout the day so I’m not hungry until it’s time for “dessert”

(Jay AM) #17

Each meal should be a meal. Eat like you mean it and quit snacking. Each meal should carry you over to the next meal. If you are hungry before the time you’d eat next, eat a full meal anyways. Eventually it will even out. Every time you eat, insulin spikes. We want to reduce those spikes. If you have dessert, have it at the same time as a meal. Never leave the table hungry and get your calories up to at least 1600-1800. Keto is a way of eating for life that is sustainable for most. It’s not a quick diet to lose weight. It’s not a calorie restricting way of eating. It’s a way of eating that foremost focuses on repairing your metabolism and body with a side effect of weight loss.

(LeeAnn Brooks) #18

Mayonnaise, olives, cheese if you can handle dairy, oils like olive, Alvarado, coconut or MCT, eggs, bacon, tuna packed in oil, chicken thighs with skin on, butter…

Make things like these the staple of all your meals and you will get your fat in. Cook in bacon fat or lard. Top with butters and oils.

(Alec) #19

sc81
I think you can rebuild your metabolism fairly quickly. The body responds to a rise in calorie intake in the same way it responds to a lower intake ie it changes what it does in response to the calories being taken in. So, what you should find when you up your calories from fat is that the body says “oh. I have lots of resources now, I will go and fix all these things that need fixing”. Your hormones will regulate, your ailments will diminish, you will just start to feel better! You will get more energy when you become fat adapted,

Some people say they do experience some short term weight gain (I didn’t), but you should KCKO. Remember that this WOE is totally backed by the studies. It works. You just have to find the right path for you, which most people don’t find too hard, especially after they have become fat adapted.

You have lost 2lbs per week so far, this is a great score. Don’t get blinded by the folks losing 10lbs in their first week… that is mostly water weight, and simply means they were holding a LOT of water. You may not have been, so don’t compare. Just KCKO and be happy that you have found the answer, because you have! :grinning:

(Alec) #20

Jay
I have a slightly different viewpoint on the snacking. No doubt that in general getting your calories from real food at mealtimes is ideal, totally agree with that. But if someone has eaten to satiety in their previous meal, and they then get hungry a few hours later, my opinion is that it’s best to feed that hunger with a fat bomb ie some food that is as close to 100% fat as possible. In theory this shouldn’t raise insulin (fat doesn’t), and it teaches the body consistently that if it gets hungry it’s going to get fat as an intake. It is teaching the body to become fat adapted.

As someone becomes fat adapted, the between meals hunger should go away, because the body just chews into bodyfat, and the hunger hormone just stays dormant.

I think only a slightly different viewpoint from your own, but thought I would put it out there! :grin:
Cheers
Alec