Yes because I was restricting calories first and eating too often, so I lowered my metabolic rate. Then started over eating and voila. Added feasting properly adding EF and IF, problems solved. But even as I gained body fat at first I also gained lean muscle doing almost nothing. And I fixed a lot of my hormonal issues so it was not the end of the world…
Have any of you gained body fat while on keto?
I found the tuitnutrition.com website myself, not too long ago. She writes really well and really breaks things down for me. Thanks for sharing this link!
Yeah this sounds close to what I was thinking - excessive calories often being a symptom of the problem instead of the cause. Not in cases of chronic overeaters of course, but for the average metabolically challenged human. If you’re going over in calories, your choices of what and when you eat might need to be examined. What is your opinion on that?
I played a season as a pro athlete on keto - I can definitely say that was one situation where I wanted to be 100% certain that I was losing fat, not lean muscle mass. For normal folks, probably not as crucial info…more recreational.
Do you have an idea of why eating to satiety makes you gain? Any theories? Or is that just what happens?
Clicked for the science, finished for the beefcake.
Interesting - so if you eat to “satiety”, where do your hunger signals stop you?
Interesting - so if you eat to satiety, where does your body stop you? Or try to stop you? Do you happen to know?
Jennifer, I think the “metabolically challenged” part, there, is key. “Calories In, Calories Out” gets bashed a lot, but if we’re not burning or excreting them, they get stored as fat. If we have insulin resistance - which first comes to my mind when I hear ‘metabolically deranged,’ - then our bodies will be trying to store fat even as our cells aren’t getting all the energy they want. Ketogenic eating makes total sense, to me, in those cases.
“Going over in calories” - if we concede that that’s operative, then vastly better to have it be in an environment of reduced insulin response, i.e. a diet with few or no carbohydrates.
I’m a “plain vanilla” case of insulin resistance, pre-diabetes for a long time, over-eating gratuitously, being a show-off about it, compusive, a lover of extremes. Lucky I could still be helped when finally a Type 2 Diabetes diagnosis scared me enough to make real changes, even at age 58. “What and when” I eat - the less frequency with which I eat, the better, and have to keep a very tight lid on the carbs. I’m a long way from worrying about the number of calories - I see that as more of a concern that comes with trying to lose “the last 10 lbs.”
Yes, I have. My weight has slowly gone upwards since starting Keto approx 1.5 years ago. I would estimate approx 7kg in total. I think some of it is muscle because I lift weights, but definitely some fat too. I should mention my starting point was a healthy weight. I think it was the Keto dessert. I got in the habit of whipped cream or cream cheese most nights. Not because I was hungry but because I LOVE dessert. I got inspired by the people doing 4000calorie challenges and thought it was impossible to gain weight - turns out that’s not true! I’ve switched to a higher protein, lower fat (still >50% of cals) to try and loose some of this extra fluff that crept up on me. Some people cannot gain weight on Keto but we’re all different
When I started keto my appetite dropped a lot and I lost weight rapidly. Over time my appetite increased and the amount I could eat for maintenance decreased. After about 6 months they met and I stopped losing weight though I was barely half way to where I wanted to be. Since then I’ve been using periodic fasting to keep inching my weight down. But if I don’t fast once in a while or take some effort to keep calories restrained somewhat my weight starts creeping back up. I don’t know how high it would go if I let it go unchecked. As I understand it this pattern is common though I can’t say exactly why.
I see keto as a good tool for weight management, but it isn’t magic. It got me a fairly easy 30 lb drop in weight. Periodic fasting has me 10 lbs lower. I’d like to drop another 15 lbs which should get me below 15% bodyfat which is my current goal and I expect I can make it within a year or so at my current level of effort - moderate and not heroic, a level I believe I can sustain indefinitely if needed.
Yes I can see the need to measure body fat, if you are earning your keep in competitive athletics.
This is highly individual. For me, still losing fat consistently. My usual satiety stops me at between 1800-2200 calories. Some days, like today, I just wasn’t that hungry and ate very little. Other days, I’ll be ravenous. Coming from a binge and comfort eating background and also being quite large.
Caitie—how long ago did you change it up? Have you noticed a difference? I was/am in the “same boat”. Just curious…my increase in protein and decrease in fat has been much more satisfying for me. I still keep carbs relatively low-under 30ish.
Hey Monica! I changed about 2 months ago. My body is responding well as per my progress pictures, but my scale weight has only gone down about 2kgs. Oh well, maybe I am ‘recomping’ High protein is more satisfying for me too. I used to hate cutting off a tiny portion of meat and drowning it in butter. I would much rather eat a big slab of meat, even if it’s a slightly leaner cut. How is your progress after this change?
I am in the same boat. I have been patiently eating strictly low carb (<20 gm/day) and at times zero carb, whilst making sure I have plenty of lovely fat on my plate.
I have been waiting for the 'sign’that I am fat adapted but I might have missed it.
I have dropped dairy, which started a little weight loss, but that has stalled again.
Ketones are bloody woeful!!! I rarely get to 0.5 mm blood ketones and regularly start the day at 0.2.
It is kind of disheartening at times but I have KCKO like a solid little trooper.
Anyway, I followed a link from a post higher up this thread and discovered tuitnutrition website.
Specifically this post http://www.tuitnutrition.com/2017/09/measuring-ketones.html#more
It is very eyeopening!!!
I feel that I may be in that group that is very efficient at making and burning ketones and not having heaps floating around unused, which explains the low blood ketone levels. I know I have been very strict with diet, so no cheating (not like in days gone by !!)
I reckon I can now drop the fat from my diet and access the multitudes of Krispy Kremes on my hips (figuratively speaking - thankfully never ate the things)
I am so glad I have persisted in this WoE, as I feel very well and I know there are heaps of metabolic improvements happening.
The weight loss, whilst desirable from a selfish point of view, is really just the icing on the cake as I am not huge - more cuddly
PS I do remember @richard doing a podcast on this topic a while ago, but my poor befuddled brain couldnt keep the science in it long enough without it being written down! This has reinforced what he said and now I get it
Same for me. I’m always in ketosis, but always at the lowest levels. And my WL is extremely slow. I’m not gaining as I did all last year on lazy keto, thankfully.
I also read that article and am incorporating the idea behind it. I’m also playing around with intermittent fasting, as well as now consuming ACV (apple cider vinegar). Too many variables if something does change. Oh well.
I often see/hear ‘calories don’t count’ or that CICO does not apply. But… we are not all alike, and for some of us who may be particularly challenged, calories do count. And if you listen to some keto experts, they also will say, well, yes, calories do count. I have no intention of counting them, but I am willing to be both more mindful and stringent about what I eat. I love the food, and I do feel great, but weight loss is also very important to me.
Caitie— I’m pretty much in maintenance mode—however, with all the extra “fat” my body fat % increased! I’ve been really toying with the carnivore woe—I’d like to hear your thoughts. I don’t want to hijack this thread—I just don’t know how to communicate to just you.