Gaining weight in keto diet

(tida) #1

I’ve been in keto diet since 2 weeks. My weight at start was 54 kg I’m now 55.5 kg (gained 1.5 kg)
My diet is strict
Breakfast: keto bread or 1 avocado with almonds & walnuts or a peace of cheese with cucumber.

Lunch & dinner I am eating protein with green salad ( letuce, cucumber, olives &little tomatoes) with olive oil and lemon

Snack: usually a punch of 5 walnuts 5 almonds or 5 strawberries with home made whipped cream with stavia sweetener. Or a piece of keto cake (homemade)

Could anybody explain to me why I am putting weight ? What is going wrong ??

(đ૯αท ʍ૯ઽƬѳท) #2

Could be water weight, could be faecal weight, could be hormones.

I suggest you put the scales away for 4 weeks and watch the magic happen.

(Allie) #3

Could be too many carbs, or the sweeteners in the cake, or not enough fat, or even not enough food - what are the actual macros you’re hitting?

(Allan L) #4

I gained weight my first month on Keto but lost 5cm around my mid section.

The keto diet is not a weight loss diet, its a fat loss diet.

It also depends on so many factors and how you were eating before starting Keto, how many calories you are eating now, how sensitive you are to carbs etc. Its an experiment.

But in the first month or 2 your body goes into repair mode once you drop the carbs and drop insulin. Weight gain is very possible especially if you have followed a calorie restricted diet in the past.

How much research have you done into the diet? Have you read the posts in the newbie section that explains about getting enough fat etc.

(VLC.MD) #5

Keto bread sounds potentially carby

(tida) #6

it is the recipe that people use in keto diet. I have even reduced the butter and eggs in it. and I’m eating one small slice at breakfast.

(VLC.MD) #7

Is there an ingredient list ?

(tida) #8

Hi thanks for responding.
I have read what is being published in the keto website. but I am not counting the calories becoz I am eating small quantities. but a bunch of walnuts and olive oil in the salad.
I am not sure about the fat intake; I usually eat fish and breast chicken but not alot of meat or butter and not at all sausages or bacon.

(tida) #9

yap.
7 eggs I use only 3
2 cups of almond flour
2 tbsp of coconut oil I use only 1
1/2 cup of butter
then a pinch of salt, 1 tsp baking powder

it is simple

(tida) #10

you have a point
probably the stevia sweetener ? it’s half a cup for a dark chocolate cake. i use cocoa nibs they are very bitter. this is why i add sweetener.

(Allan L) #11

The keto diet is a high fat, moderate protein, low carb diet.

Strawberries are high in carbs,
Chicken breast is low in fat

Walnuts and olive oil are good for salad, but 3 tbls or more, not a small sprinkle.

The keto diet is not a calorie restricted diet.

If the diet is not working, and honestly you have not been doing it long enough to tell yet, then you need to monitor your macro’s. Using a online calculator like www.myfatsecret.com will do most of the work for you.

(tida) #12

thx Allan.
questions :
1- if i am 54 kg means I should eat 54 gram of protein per meal or the hole day ??
2- on ket web they advise to eat 5 strawberries or a slice of melon / sweet melon. that’s what I am doing.
3= can i eat a whipped cream homemade with full fat cream and 1 tbsp of stevia sweetener ?

(VLC.MD) #13

How many slices does that make ?

#14

The usual guidelines are .7g of protein/per POUND of lean body mass, so you’d probably need more like 70g.

54 kg is already pretty low. How tall are you? Why do you want to lose weight?

(Allan L) #15

Hi,

Use this calculator to get your recommended protein intake: https://www.ruled.me/keto-calculator/

You should use lean body mass and not total body mass to calculate your protein requirements.

20g total net carbs per day. Strawberries and melon / sweet melon contain higher carbs than green veg etc. Walnuts have carbs too. Use the calculator, input all your food and look at your carb consumption for the day.

Whilst sweeteners theoretically should not count they can cause the body to think it has had sugar and release insulin. Keeping insulin low is important as low insulin = access to body fuel. Also you need to try and remove sweetness to kill cravings, having sweeteners will not train you to taste the sweet in just whipped cream.

(Allie) #16

Why reduce the butter and eggs, they’re the best parts… ?

(Allie) #17

What form is it in? The drops are generally fine, but granules are most often mixed with something else.
Your taste will change if you can stay away from sweet things.

(Allan L) #18

20g net carbs a day does not mean that you should actively eat 20g of net carbs a day, its just the maximum you can eat from incidental carbs found in high fat, moderate protein food. The less carbs you eat the better, especially in the initial phase of the diet when you are trying to switch your body from burning carbs to burning fat.

Eating fruit will provide your body with a nice supply of glycogen. Your body uses glycogen first and fat second. If it is using glycogen as a fuel source and you feed it fat you will store the fat.

Also you will not quit craving sweet things if you keep eating sweet things.

Finally, what are your goals for a keto diet? 54kg’s in my world is a very low weight.

(Ethan) #19

Not enough fat in that diet! Increase the fat

(tida) #20

1.58 mt high.
I have put 6 kgs over this 2 years that i can’t loose.