Gained weight stand still

(Mario) #1

So i have been on keto now for 22 days and initially i lost 9 pounds but now i gained 3 pounds back my macros are in check as far as 15% protien 80% carbs and 5% carbs
My blood ketones are 1.1 mmm/L so i would assume im in ketosis am i doing something wrong? Usually my day consists of bullet proof coffee in the morning, ribeye for lunch dinner like today was zucchini pasta and meat balls. I dont know if doing something wrong or if i just need to be more patient

(Chris W) #2

How do those macros go? you might want to re read that.

If you present them in grams its a hard number to go off based on your height age weight and level of activity. Percentages are of little info otherwise. Based on your little bit of diet you may be too much protein but its hard to say without specific numbers.

(Mario) #3

Yes correct
Carbs average 15 grams
Protien averages 80 grams and far is about 130 grams
Im 6’1”
Weight of 263 lbs
Bf of 39%
Age 38 Male

(Chris W) #4

Wow
Ok just on my quick calculator input without question you need to double your fat intake depending upon how active you are and that is minimum. So you are eating what a 5 '1" 130 women would need. Your protein macro is ok but you fat is nowhere near. I would say you need to be in the 200g fat min for some time right now probably for ever.

So without knowing more the rest depends on your activity level.
A few things that are I feel are important in the first few weeks of the diet.
Do not restrict fat calories(deficit) eat to your maintain macro.
Don’t over do protien too much (and you look good)
Stay away from sweet things esp if you had a sweet tooth.
Do not eat anything that has uneeded carbs right now stay basic which you seem to be.
Eat when you are hungry, don’t leave the table hungry, if you eat to your macro on protein keep eating fat until you are full. (this to learn sateity signals and understand how much fat you will need,)
If you restrict you calories you will slow you metabolic rate down because you are in energy crisis mode and your body is trying to not use fat(you get cold easy,).

Its ok if you don’t make the macro but you should try and understand the feelings from being fat full. But you are not even close.
That said you eat such a small amount that you will need to increase in a day or two worth of meals not all at once(you can but it make not be pleasant), esp if you use MCT oil or coconut oil. A little farther down the road when you fat adapt you can do deficit eating but I really don’t recommend it for more than a day or two or the same thing will happen. A 25% increase in your fat intake will most not likely make a large difference in your energy level yet, but for me being fat adapted is like being on a sugar high with energy.
If you are metabolically deranged in anyway also I would lower your protein slightly until you are moving forward again. Your body may be favoring that as well for some energy requirements.
So much more fat and maybe a little less protein.