Help me!

(Brittany Allen) #1

Excuse me if I’m posting wrong, I didn’t see and forum rules :slight_smile:

Hi! I need help. I’ve been doing keto for about a month. I lost about 10lbs in the first week and the scale hasn’t budged since :frowning:

I started without tracking and when I noticed the scale wasn’t budging I decided to track net carbs staying under 20 but, that didn’t work… So I switched to tracking regular carbs and staying under 30. I also started to track calories and macros. My calories are around 1700 a day and my macros are near perfect with moderate protein and lots of fat! I ever got my butt to the gym finally for 30min of cardio and strength. (Not a lot but, I haven’t been to the gym in a while.

I’ve done keto in the past and lost 30lbs so I am at a loss as to why I’m not losing any weight. The only main difference is I was working out a little more when I did keto previously.

Current weight: 222
Not very active currently

Foods I eat a lot: coffee and whole cream, two good yogurt, Turkey sandwich meat, pickles, avocado, eggs, olives, cheese bread, steak, broccoli, spinach, jerky, bacon, carnitas, string cheese, parm cheese, pork rinds, peppermint tea, almonds, walnuts

I’ve stopped eating small amounts of berries until the scales moves.

Any ideas??

(Jennibc) #2

Ten pounds is a lot to lose in a month. I regularly lose a few pounds a week then nothing for a couple of weeks then a pound, then nothing, then gain half a pound and repeat I took 40 pounds off the past year with this kind of crazy loss. I have never lost 10 pounds in a single week so consider yourself lucky!

But on the food front, I would ditch the “Two Good yogurt” just looked it up and I am guessing it has artificial sweeteners in it. Some of us just don’t lose with artificial sweeteners. Also beef jerky tends to have sugar in it. Sugar is the worst. Not all carbs are created equal.

(Brittany Allen) #3

Thanks for your ideas! I was thinking my next step would be cutting out the yogurt. That’s something new I’m eating this time around. I read somewhere I may have a food sensitivity that could be holding up the weight loss. But I’ll keep a closer eye on my sweetner consumption now.

I make sure the jerky is around 5 carbs or under per serving (peppered is my fave).

Losing 10lbs in the first week is typical with me and any diet. I attribute it mostly to losing water weight. I’m mainly interested in keto because I had such FAST results last time… But I could lose this amount of weight just counting calories on a standard carb filled diet… I’d just be more hungry all the time lol

(You've tried everything else; why not try bacon?) #4

Your post is fine. I moved it into the “Not Losing Weight” section, so that it will get a bit more attention. As for the forum rules, such as they are, they are contained in our guidelines.

(squirrel-kissing paper tamer) #5

I agree that 10 is decent for your first month. I’m losing 1-2 lbs per week but I went through the same thing as you in the beginning and didn’t really see scale losses until the second and third month. I did, however, drop pant sizes so using a tape measure helped me see what was happening.

Also, what is your eating schedule like?

(Brittany Allen) #6

Ok this gives me hope. Haha I am using a measuring tape around my waist. Maybe I’ll track a few more measurements too.

I usually drink my coffee w/ cream around 9am, the past week I’ve been adding organic MCT oil to see if that would help. Then around 11-12pm I snack for lunch, cheese, lunch meat, nuts, two good yogurt. Maybe another light snack around 3pm. Then around 7pm I do dinner meat and veggies. I try not to snack after dinner but, that’s my favorite time to snack so maybe I’ll have a serving of pork rinds an hour or two before bed at 10pm. Wake up and repeat haha

(Robert C) #7
  • Coffee should be black after the first two cups unless your whole cream is just a splash in the cup (you probably want to avoid too much dairy)
  • Two good yogurt should go
  • Turkey sandwich meat should go unless you are drowning it in butter or something (you want fatty pork, bacon and steak)
  • Eggs (if hardboiled, should go, if fried in bacon fat or butter - keep)
  • Cheese bread (should go big time - it has the word “bread” right there in the name)
  • Steak (Ribeye type fatty steaks - keep, others should go or be topped with blue cheese after searing in butter - which is a good way to have Ribeye too!)
  • Jerky should go - almost all non-home made jerky is really preservatives and a sweet or sweet hot sauce - potentially with artificial sweeteners to keep carbs low on the label. Only some very “high end” (read expensive) clean Keto versions of jerky make sense (direct purchase on the internet - you won’t find these in a regular supermarket). Low carb does not = good for you.
  • String cheese and parmesan cheese are dry and have more protein grams than fat grams - think cream cheese, blue cheese and goat cheese for more satiating fatty cheeses.
  • Pork rinds should go if they are a snack you are having in the evening (you should not snack on them but use them in cooking - at least until some weight loss starts).
  • Almonds and walnuts should go or be restricted heavily to a day or two a week

Things like jerky, string cheese and nuts imply you might be snacking. Keto works best when you have few large meals (2 or 3 a day) that have enough fatty meat and buttery vegetables and shear quantity to get you to the next similar large meal (the next time you are hungry). If lunch at noon still has you desiring jerky at 3 PM then lunch was not Keto and/or large enough.

Remember that “allowed foods” for Keto includes things like (for example) nuts (and many other things you list) but, that doesn’t mean you want to go for those same foods when trying to fat-adapt and lose weight by keeping insulin low for long periods.

#8

That can and does make a huge difference in what you loose, especially if you haven’t worked out in a while! You get to have “newbie gains” all over again. Cardio burns calories while you’re doing it. Lifting burns tons of calories for hours after the workout. If you have the time, get into the gym and capitalize on the burst you get at first!

(Ashley) #9

Bread cheese is simply fried cheese that gets a crust like on the outside! I’ve seen people here eat it before!

(squirrel-kissing paper tamer) #10

I still eat three meals a day but those snacking times got fewer and fewer. I worked on getting full enough and eating enough fat and protein to keep me very satisfied until the next meal. I went through the sick and not hungry phase, then afterward, the eat everything in sight phase and now I eat three meals a day (breakfast, lunch at work, dinner which includes a piece of 100% chocolate). I’m a fan of taking it slow and listening to your body. I also did Atkins when I was in my 20’s and lost 45 lbs in three months so it was a surprise to see it happening slower now but I did a lot of damage over the past 20 yrs, am post menopausal and not sweating things as much this time around.

(Robert C) #11

Hmmm - I read “cheese bread” and I thought it was just a mention of an indulgence.

Never saw “bread cheese” or “cheese bread” on this site before - I would assume the term “fried cheese” would make more sense.

(Ashley) #12

It’s just a name the cheese type gets due to the crust, trust me I had to google it the first time I seen it here.

(Brittany Allen) #13

Thanks, this gives me some things I can tweak about my diet. I think heavy snacking might be my problem. It’s just surprising to me since I’m still around 1700 calories a day.

-Coffee I have about 20oz with 2 tbsp cream. Should be ok, right?
-Jerky, yogurt, almonds, and pork rinds can go for now since they encourage snacking. I prefer high end jerky anyway.
-I only like eggs with bacon haha
-Not sure if I can get rid of turkey and string cheese. It’s so easy for me to grab in the morning and have ready for lunch.
-I live on a farm so most of the meat I consume is fresh, grass fed, pasture raised yada yada I had the most delicious grass fed ribeye the other night that I actually didn’t butter but, it still tasted sooooo buttery. Steak is my favorite lol my grandmother always taught me to buy the biggest steak available and save what I don’t eat for later haha I come from a long line of over eaters… unfortunately lol

(Robert C) #14

Now I want “cheese bread” rolled in crushed pork rinds!

(Brittany Allen) #15

Keto cheese bread! I usually do mozzarella, parm, 1 egg, and 1 tbsp of almond flour. Is it really that terrible!?

(Brittany Allen) #16

I notice great changes in my body and mood when I work out. I just hate it so much :sob: I have free gym access at my work tho so I am planning to begin a regular gym schedule… Maybe 3 times a week haha

(Ashley) #17

Ah, didn’t realize was that type of cheese!

(Brittany Allen) #18

I actually have that cheese you can grill/fry at home. Haven’t tried it yet

(Ashley) #19

Problem is so much dairy can stall you, some it’s fine others not so much. I’m one that stalls on it so I’ve cut it way way back!

(Robert C) #20

Dig deeper into what Keto is about.

The reason you should not be surprised is that Keto is about regulating insulin - keeping it low due to most of your calories being from fat. Insulin high says “store fat”.

Well, any food intake raises insulin some amount - so breakfast-snack-lunch-snack-dinner-snack at 1700 calories might make your body store more fat than a 1000 calorie breakfast and a 1400 dinner (700 calories more for the day but, less fat is stored). This is why some people say “calories do not matter” - they do, but the whole story is told with hormones also.