I’m 12 weeks into keto. Less than 25 net carbs a day. Very strict, 3 “cheat meals” the whole time. I’ve not lost a single ounce of body fat, but lost 5lbs of hard-earned muscle.
Started at 28.9% body fat on a body comp machine
Today, 28.9% body fat on same machine, went from 70lbs to 65lbs lean muscle mass.
I don’t regularly Take exogenous ketones, and have never gotten more than “small” on the pee strips.
What the in the fresh hell am I doing wrong?
There are a lot of variables you left out. How much protein and fat are you eating? Calories? How accurate is that machine?
28.9%… My first thought in situations like this is that you’re not too far over an ideal body fat percentage. The last pounds are the hardest and slowest to lose.
Be sure you’re getting enough protein for your size and activity level to protect your muscle. Be sure fat is high enough and calories aren’t too low.
The pee strips register wasted/unused ketones. Typically they’ll read higher early on as you’re producing but not yet using ketones and then the strip results will lighten as your body finally starts using the ketones. Possibly your body is starting to use them now.
Try and identify some non-scale victories. How are you feeling? How are clothes fitting? Any bothersome things clearing up or happening less often?
That’s all I’ve got. I know how frustrating it can be. Best wishes for some success soon.
@Redrover73, i don’t acutely monitor anything except my carb intake. Protein stays around 50-70g, I keep my fats high. The machine is incredibly accurate…on par with a bod pod. I also do 14+ hour fasts, BPC for breakfast. The only thing I can even begin to think of is too low on calories? What is too low for keto and how long?
I’m way too high body fat. I’ve been trying for 20% or less for 5+ years. It’s not a ridiculous goal, it’s just been unattainable as of yet. I’m struggling to find non-scale victories–I’m still very tired, I haven’t been able to work out with any consistency in the last 90 days, maybe 10 times, more forgetful than usual, all the things I hear get so good with ketosis! I’m not a food cheater, I have zero problem with willpower. If anything, I default to eating less. Food just isn’t alluring for me. I see 90 day results from Keto programs all the time, and I’m over here like, Gee, I have not lost a single pound.
How much fat? Ingesting too much fat wont guve yiur body an chance to use stored body fat. You want the majority of your calories to come from fat. That can come from fat you eat or fat you affray have stored on your body. Eat less fat to lose weight. Eat more to maintain or gain weight. I believe the number is 30 calories per lb of body fat is what your body has access to if you are not eating your fat. So all that, I’m just saying maybe you are eating too much fat and not giving your body the push it needs to use stored fat.
Let’s say hypothetically I wasn’t eating enough. Would that cause a no-change for 90 days? I weigh 165…what’s too little on Keto?
What does typical day off food look like? From your description, sounds like not enough calories.
BPC for breakfast (coconut oil, Kerrygold butter, heavy cream, sometimes 1/4 premier Protein milk.)
Lunch is usually 3-4 cheese sticks with 3-4 slices ham or 10 salami circles
Dinner is a veggie, butter, and whatever else I can choke down…bacon/eggs or chicken/cheese, nitrate free triple hotdogs wrapped in lettuce with cheese and mayo.
Dinner is hardest because I’m exhausted after work. Nothing sounds good and I don’t want to cook.
No energy for the gym before or after work.
I can almost guarantee I’m not eating too much. AcCording to your calculation, that’s 1300 cal my body should have access to. It’s clearly not using that, right? If I have not lost a pound in three months?
My guess is not enough calories but maybe too much protein. I can gain if I’m much over 60 grams. 1g/kg lean body mass is closer to 45-50 grams for most women. It looks like your meals are more protein based with meat and cheese. Maybe try salad with olive oil and balsamic vinegar.
It could.also be that three month stall thay many seem to experience. Woman’s bodies are way more complicated than men. Could be the hormone and fat adaption change process. Looking at the stuff you listed you are eating I’d cut back on some of the fat you are eating. Keep track of the protein as was stated by someone else. Protein is a goal. I do about .8 grams per lb of lean mass. It’s a simple way of eating once you figure out what works for you. If something isn’t working then change it up.
If all else fails, you might try pantothenic acid (vitamin B5) and/or pantethine.
Something like 2-3g per day in divided doses. (I think smaller doses can work for pantethine).
It is supposed to improve fat burning.
I have seen “Now” brand recommended. (I have no connection with them, BTW, or any other firm).
It’s just hard to know what to Change up. 90 days should yield SOME results right? I have worse brain fog and exhaustion than when I started. I somehow know this is a good thing for me, but there’s been no empirical evidence yet. How long do I keep up a certain thing before changing it?