Gaining weight on keto, protein problems

(Allie) #21

@Nomad333 well now you’re asking :joy:

I have a desk job like you so spend way more time than I’d like sitting down, but get in extra activity in any way I can.

This is what I do currently but it’s always changing as I have to juggle to fit things in. Morning and evening I give my puppy a short and slow walk, when he’s grown up we will do more walking but for now we have to be careful.

Monday to Friday I walk for my lunch hour, usually works out to be 3.3 miles in an hour as I like to push hard then.

This month, and hopefully beyond, I’ve set myself the challenge of doing yoga every single day even if it’s only for ten mins, also an evening meditation after yoga. I also lift weights but struggle for time so am now trying a new approach there and rather than trying to fit in a dedicated session three times a week, I’m just doing a couple of sets whenever I have a spare five or ten mins (the joy of a home gym) and pushing really hard. So far it suits me well and feels like it’s working, but only just started so yet to see how effective it is.

Always aim to get a bike ride in on weekends but that has t worked out recently due to life getting in the way.

(Edith) #22

Hi @Nomad333, I walk pretty much every day, at least a mile, usually two. I have dogs so I don’t really consider that as part of the exercise.

Four days a week I do body weight strength training. I use the exercises and workouts from a book called You are Your Own Gym. It takes me about 30 minutes to go through the workout. At 54 I want to make sure I don’t lose muscle mass.

I’m glad you upped your protein. You will find you have more energy. :muscle:t3:

(Elizabeth ) #23

@Shortstuff @VirginiaEdie Thank you so much for sharing. This really helps to put into perspective how little I work out and the need to make some changes in my life. I definitely need to do strength training, I’m not getting any younger. I love yoga but without the motivation that comes with being in an actual class due to covid, I’ll have to wait on that. I think I’ll take to you tube to help me with some living room gym strength training workouts. I can do that on my lunch hour and walk for an hour in the evening. I think this might work. Again thanks so much!! I’m aiming for 60g of protein today, btw :slightly_smiling_face:

(Synergi) #24

I’ve been on a diet where my hair started breaking off. Not enough Proteins and 0 fat. Won’t do that again. Unfortunately sometimes I can eat twice, but usually its once. I got so use to fasting, that One meal a day was all I needed. I load it up as much as I can and try to throw in a couple snake bars to get my calories up. I was adding on Shakes at one point too.

Don’t worry about the weight. Its mostly like water and maybe a few fat pounds to please your body and allow it to see you aren’t dying nor in a famine. Drink plenty of water, and it should start rolling off again. You can add on a tiny bit of exercises to help boost your fat burning again. Check those ketones with a meter. You could also get a Glucose meter (for diabetics). These two things will one, tell you if you are still in Ketosis and if you test 30, 60, 90 minutes after you eat, the Glucose meter will spike if a food you ate sent your blood sugars high. It really helps you see which foods spike you and turns you back into a fat packer instead of fat releaser.

I started a database with Google Sheets and keep a running tally on what foods spiked me to stall my weight loss. It puts a lot of power back in your hands and takes the guess work out of many things. Example from my sheet. Quinoa took me from a 90 start reading to 180. That’s a 90 point spike, Steel cut oatmeal (have to test this stuff to get a base of how foods effect me.) also 90 point spike. Thomas English Muffin, 100 point spike. The Irony, Hershy’s candy bar, 60 point spike. According to my blood meter, my body recovers faster from the candy (not saying go eat candy lol) while many feel Quinoa is super healthy. Maybe it is but my meters said otherwise. Nice Jucy burger on low carb bread… 8 point spike. A Cheese Burger smothered in my Velveeta cheese recipe. Now this one I guess I shouldn’t be surprised, but I only got a 2 point spike from that. Same burger made same way just one had cheese. It seems to be true that fat helps blunt some of the rise.

Anyway, I hope that helps and give you more ideas to try.

(Karen) #25

Do you have stairs in your house? Since the first lock down I have been stair running. I do them every day when I get up. I get up half an hour earlier when it is a work day to make sure I do them before I go because I know I won’t want to do them after a busy long day at work. I do 100 floors (up and down) and then how ever many extra are done during the day, sometimes an extra 40 floors depending on my detail at work. I am certainly not suggesting you run up 100 plus a day but you could start by walking up and down 10 times at one time and gradually increase. I also add some push ups at the end of my stair runs on a work day and sometimes do them in sets of 20 and add 20 push ups and 20 sit ups . When not working I can afford the extra time it takes.

There are lots of body resistant exercises you can do which you could just add throughout the day. Even at work. If you have an alarm watch you could set it for every hour and maybe do 10 squats or 10 lunges or just to get up and walk up and down the corridor 10 times. People may look at you strangely but who cares they soon get used to you doing weird things. Or if that scares you then each time you nip to the toilet throughout the day do them there!

I also go on very long fast walks with my daughter atleast one day over the weekend which is our walk and talk catch up quality time together.

If you haven’t already got a fitbit or sports watch then i would highly recommend as you can set it to remind you to move and you can see how many steps and floors you have done i find mine highly motivating. Any movement is good and it all adds up, becomes easier and soon becomes second nature.

I am 5’4" and 63 yrs .