Help.. this is not working for me

(Cheri Bachman) #1

I don’t know why but this is not working for me I am not losing any weight and I don’t feel any better and it has been 2 months I can remember in the past cutting carbs and dropping weight very easily and feeling better I don’t know what I’m doing wrong when I check my blood levels it says 0.7 I’m not eating hardly any carbs my protein is low I just don’t get it I must be doing something wrong :confounded:

(TJ Borden) #2

Can you share what a typical days food is for you?

(Ron) #3

And maybe your macro and daily calorie totals.

(the cheater) #4

Do your best to be VERY specific. “Not hardly eating any carbs” is a far cry from “I’ve been diligent to eat fewer than 20 carbs per day.”

You sound almost like you heard of keto, kinda got an idea what it was all about, then went for it without a good plan.

I would go back to the basics: weigh yourself. Figure out your current body-fat. figure out your macros and caloric needs. Keep track of everything using MFP. It just sounds like you’re a little unfocused. You’ll get it - but you gotta do it right or it won’t work. Good luck - keep us posted!

KCKO!

(Cheri Bachman) #5

Two egg whites and avocado for breakfast. A small salad with just lettuce 2 strawberries very light dressing… one spoon of peanut butter for snack or maybe some nuts 2 ounces chicken pork chop or beef for dinner I do drink diet soda but I also get water as well in all honesty with a little bit of food that I’m eating I should have dropped 20 pounds by now I think I’ve lost 6 in 2 months and my stomach isn’t budging

(Cheri Bachman) #6

I’m almost to the point where I’m ready to stop eating for a week to get the weight off

(Ron) #7

You have to give the body time. It might be healing other bad conditions in the body that are higher priority. Stay the course and trust the process and it will happen!:muscle::wink:

AND don’t under eat, this slows down the healing process and makes adaption take longer.

#8

Doesn’t sound like you’re getting enough calories, and especially not enough fat.

(Cheri Bachman) #9

You’re probably right about the fat I’m not sure how to add more end I’m not a big meat eater I’ve always been more of a vegetable person so I’m having a hard time what can I used to add more fat to the diet

(Cheri Bachman) #10

I did have some medical problems that actually have seem to disappear in the past 2 months and I’m very thankful for that I’m going to stick with it I know sooner or later I’ll get it and it’s not that I have that much weight to lose we’re talkin 20 lbs.

#11

Eat the whole egg, not just the whites. Eat fattier cuts of meat. Dress your salads and vegetables abundantly with healthful oils. You will find lots of help here in these forums.

(Ellie) #12

Have you put that day’s food into a tracker? It doesn’t look like nearly enough food, or fat!
Why not have 2 whole fried eggs in butter with avocado for breakfast, salad with pork belly or cheese and a mayo dressing for lunch and some form of meat or fish in butter with something like asparagus or broccoli for dinner? That would be more like it.
Have you worked out your macros?

(Cheri Bachman) #13

I wish I could eat the whole egg there’s something about egg yolks that I can’t tolerate but I’m going to look to see if I can find some types of oils to add fat into my diet thank you

(Cheri Bachman) #14

Macros … what is this?

(Alec) #15

Cheri
This is very important. During the past 2 months your body has been fixing itself. It has been doing this as you’ve given it better fuel. So don’t get discouraged by the low weight loss, these things take time, and in general, the body likes to fix things one thing at a time. But this shows me you are on the right road to health!

Re what you eat: you are not eating enough. Try to double or triple your fat intake. Find ways to eat more fat. Don’t believe the calories in calories out theories, they are not your friend. You need to eat, and eat and eat, as long as it is fat. Especially as your body is in repair mode.

(Cheri Bachman) #16

Thanks I will look for ways to increase my fat intake and my food as well thanks again

(Ellie) #17

It is your target grams of carbs, protein, fat and overall calories that you need per day.
There are various keto calculators on the internet that will help. Ruled.me seems a popular one. Google is your friend for that one!
The trick is to put in maintenance, not weight loss, mode, especially at the beginning of keto. You need to eat enough.
Your macros might end up looking something like this:
Carbs <20g (this is the same for everyone at the beginning and is an upper limit, not a target - under is good)
Protein - 65g (as an example, but usually something like 0.8g per kg body mass. This is a rough target.
Fat - 175g (this is a very rough target and it is totally ok to go over, but you don’t want to be too far under)
That would give you a daily calories of xxx. Don’t bother counting calories though. If your macros are right then that governs things. The key thing is not to undereat or your body won’t have the fuel to do the healing and the transition to fat burning mode.

#18

Keto is Low Carb High Fat for real - particularly in the early months before you’re 100% fat adapted (ie, running on fat rather than sugar). I don’t know what age you are - but for many people it can take at least 6 weeks of a well-formulated keto way of eating to get there - and for those in midlife, even up to 6 months or a year depending on hormonal levels. The priority is to get fully fat-adapted - not to count calories or restrict your intake much at all. Later on, natural satiety will allow for fasting if desired - but right now, being sure you eat at least 2 hearty meals, and preferably 3 a day within a short window (8 hours or so) will help a lot!!!

In my early months I also spent time reading classic keto books (Such as The Art & Science of Low Carbohydrate Living) to remind me to shift my food intake to moderate protein and high fat. I had been super low protein, and moderate fat at best, etc. Keto in the early months is about a whole new way of eating, delicious eating of fat at unprecedented levels, to stabilize a way of life, not a diet. :avocado:

Also helps to ignore the scale, and use monthly measuring to see the recomposition results. The scale may slow down and not change while the measurements continue to change or while a fatty liver heals or hidden visceral fat is transformed. Many important health changes happen under the surface and in verifiable lab work that shows metabolic healing!!!

Your palate is also changing, so, keep an open mind and you might be surprised to find you can eat whole eggs when cooked in interesting ways beyond salt n’ pepper and mayo/cheese, etc.

There was a phase I went through where I couldn’t bear to eat eggs, though they are a perfect foods nutrients wise.

There are some egg cooking techniques such as never cooking the eggs to the rubbery point (the yolks get stronger tasting due to evaporation I suppose) and spicing tricks that may help you eat the whole thing especially if you cook eggs in plenty of fragrant butter or clarified butter (ghee).

Scrambles with an Indian spicing can be wonderful. Lots of hot butter or ghee, a bit of cumin seeds or fennel seeds if you like, then diced onion and a seeded green chili/jalapeno till the onion is golden - with some shredded fresh ginger, abundant salt, and tomato added for a few minutes before the eggs are added are very tasty and with no sulfurous egg yolk taste.

There’s another trick from the French, which is mix your scrambled eggs with little chunks of cream cheese (at least 2 ounces) and a 1/2 teaspoon of your preferred mustard, and sea salt and quickly cook in lots of butter. The end result is indescribably good, imho, with again no sulfur yolky taste.

Some people do “egg fasts” where they only eat egg dishes for two weeks - and it helps with more water loss I guess. Not my cup of tea though. :wink:

Hope this helps!