HELP, Keto for 8 weeks, not losing

newbies
(Ally Ochsner) #1

Hello!
I started Keto on April 4th 2018. I’m 5’11 with a SW of 216, after listening to the 2 keto dudes podcast for 2 weeks. After 2 weeks on keto I dropped to 203, and man did I have a celebratory dance. Then I tracked my weight every Saturday and it bounced all over the place:
SW: 216
Wk1: 203.8
Wk2:207.8
Wk3: 204.8
Wk4: 206
Wk5: 207
Wk6:206
Wk7: 207
Wk 8.206
My current Macros are: Carbs:21g (I NEVER eat more than 10g, and only from veggies, or HWC), Protein: 85, Fat: 143 g. total Calories ~ 1,700. Typically I’ll have BPC for breakfast, Cheese and fatty meat for lunch with a salad, and dinner is typically fatty meat, or good old B&E with a salad. I am only ever 10ish g away from meeting my fat goal, and most of the time I meet my protein. Rarely go over.

My blood ketone reading is always 1.0-1.6 every day (i test twice a day)

Size:I’m a tall girl, athletic, and broad shouldered. I started with a size 14 (barely) jeans, I fit well into my ‘used to be tight’ 12’s now. I lift weights for an hour 3 times a week.I know my body is healing, I know I’m not insulin resistant, I chose this because of the awful things sugar does to our bodies, with both of my parents being type 2 diabetics, I wanted to make sure I never got to that point. I know I’m not fat adapted yet because I still get hungry for breakfast. I IF 16/8 about 4 times a week, but I don’t know if I should stop doing this if I’m still getting hungry? I drink a gallon of water every day and add electrolytes in along with taking 350 mg of a magnum supplement every other day (it messes with my stomach if I take it every day).

Is there any changes y’all would suggest? Or should i just Keep Calm and Keto On and trust the processes? I know I wont go back to eating carbs/sugars. But some weight loss would be magical. I can’t afford a DEXA scan to find my LBM, unfortunately. I feel like that would give me great data, and I’m slightly a data freak. I guess after seeing everyones “drastic” weight loss, I was hoping it would be easy to get to my goal weight of 180, or a size 10 jeans. But alas, everyone is different.

Thanks in advance for any advice. Sorry if I sound like a noob.
-Ally.

#2

Hi . I am new to this form so i don’t know if i can be of much help because i just began mt Keto diet May 14th. I did not lose any the first week. (not allowing that to discourage me) because I am determined to lose 35-40 lbs…no matter what. I think I was eating too much protein and not enough fats. I am not a friend of tracking food, but this week I tried it and it was an eyeopener for me. I was eating way too much calories according to the macro calculator. I decided to weigh this morning and have lost 1.5 lbs. Three years ago I had a gastric sleeve at close to 300 lbs…that is one of my motvations to stay on this diet because it is the most reasonable one for me. So for the last 3 yrs I have protein, protein, protein drilled into me. I will admit that I was addicted to sugar. I am amazed that I do not miss bread at all…starches had a huge hold on me. I am very analyitical and when I realized I was over analyizing everything keto, I made myself think…keep it simple. I like simple things and a simple lifesytle. I am disabled so I rarely exercise…some walking.
I also have stopped obsessing over the scales. I still am experiencing some keto flu…yuk. But I already notice a positive difference in my hair, which was very dry and frizzy and now beginning to shine. As I am sure you know every one is different and keto is a lifestyle change, so be patient and listen to your body. Best to you.:relieved:

#3

You might try raising your protein and lower your fat grams. If you eat too much fat on keto, your body will use the fat from food as fuel, instead of the fat on your body. 143 grams of fat is kind of high and most of us need 0.8 grams of protein per pound of body weight. So if you weigh 100 pounds, you would need 80 grams of protein. If you weigh 150, you would need more than 120 grams of protein, etc. If you want the fat to come off your body, you need to lower your fat grams.

(Alec) #4

Ally
You’re a difficult case as you seem to be doing most things right. My suggestions:

  1. KCKO. 8 weeks is still early in your keto journey, and your body may well just be getting used to what you are doing to it! Be patient, you have the rest of your life to get it right!

But if you are impatient;
2. Maybe 1700 cals is too low for you? Have you tried eating when hungry, stopping when full and seeing what you eat. I would suggest eating to satiety is important for you right now.
3. You say you don’t feel fat adapted, but on that diet over 8 weeks, you should be getting there. A way to test whether you are is to fast a little longer eg try a 36hr fast ie don’t eat during a full day (the 36 hrs comes from dinner one night to breakfast 2 days after). Fasting is keto on steroids, you could try fasting 2 days per week for a couple of weeks and see how that goes.
4. In a similar way, you could try to start mixing things up a bit. Eat some different foods, eat more one day, and less the next, adding more protein, or taking some away.

What’s your weight background? Have you always been around 216 or have you yo-yo’d?
Cheers
Alec

(Ally Ochsner) #5

I love all of that advice! I’ve never really “dieted” before. I’m like in that middle range of “healthy looking” because i’m y’all and broad/athletic but caring around extra lbs. I just noticed how terrible I was eating and realized i had gained probably 15lbs since getting married 3 years ago putting me around 20-25lbs from an ideal weight for me. This is my first time changing my WOE. Other than calorie restricting for a few months about 5 years ago. I’m going to try long fasting periods and see how my body responds. thanks for the info and the reply!
-Ally

(Alec) #6

You sound metabolically quite fit! So I think you should try fasting and see how you go.

I am on a fast day today and I love the feeling of an empty stomach. I look forward to my fasting days. It is so liberating!
Cheers
Alec