Help this Newbie

#1

I’ve been on keto for about a month and have only lost 8 pounds (from 198 to 190.) I think my macros are off and my problem may be with my fat and protein intake. I’ve been successfully doing under 20 carbs a day and 1150 calories. Most days I am under 15 carbs. My initial calculations for trying to lose a lot of weight was 63 g of protein and 93 g of fat. Because my weight loss has been slow, yesterday I redid my calculations on another app that suggested 74 g of protein and 76 g of fat. Which macros are correct? Why am I not losing more?

(Scott) #2

Two pounds a week is usually concidered rapid weight loss. I would stay on plan but don’t get worried if the rate slows down.

(Whitney ) #3

Hormones are everything! Every time you eat you have an insulin response. While your insulin is elevated your body doesn’t access the stored energy you already have. So, someone who consumes 2,000 calories in one sitting per day is better off than someone who has consumed 2,000 calories spread out over small meals throughout the day. Intermintent Fasting is something you should look into. Check the category on the forums and Dr. Jason Fung. Side note: when I quit paying attention to calories, I lost more weight, faster. Eat when hungry, stop when you’re full.

(Jill F.) #4

I am a newbie too, only been doing keto 2 weeks. I have stalled at 4 pounds but as another poster stated 2 pounds a week is rapid weight loss! Also consider doing measurements as you go because you may see non scale victories like smaller clothing sizes or inches being lost when you dont see scale move. If you exercise you will build muscle too and it weighs more than fat. Hang in there we’ve got this!

#5

I thought the difference in the macros might be the cause of slow/up and down weight loss. However, I’m very happy over the change in my eating habits, etc. healthier food selection, eliminating sugar and starches. I feel better and my sugar glucose levels have decreased so much (101-145) that I’ve cut my diabetes medication in half (type 2). And, now I’m very happy to have the support, advice and encouragement of this forum. Thanks all!

(Carl Keller) #6

8 pounds in a month is nearly 100 pounds in a year. Sounds like you are doing just fine.

The macro that says stay under 20 carbs per day is the correct one. Exactly how our bodies respond to ingested fat, protein and carbs is not the same for everyone. Macros should be looked at as a rough draft of your eating plan. You should simply eat enough protein and fat so that you are not hungry when you do eat.

I ate probably 160 grams of fat and 120 grams of protein per day for the first month. I started around the same weight as you, maybe a bit higher and I averaged about 10 pounds lost per month. I pay attention to fat and protein intakes but I don’t obsess over them. Hunger and/or lack of it, is my guide. Macros don’t measure hunger and this way of eating is all about controlling our hormones.

(Katie the Quiche Scoffing Stick Ninja ) #7

Your calories are too low.
You won’t begin losing ‘fat’ until you are fat adapted.
That can take upwards of 6-8 weeks.
You’re in the PISS period, post induction stall syndrome.
Your weight loss will decrease over time until you are adapted.
We can’t dissect your macros without knowing how tall you are and how much you weigh.
You need to be eating more.

(Katie the Quiche Scoffing Stick Ninja ) #8

Weight loss is different for everyone
You’ve been doing Keto 2 weeks
You haven’t stalled
You’ve just lost water weight
This is normal to stop losing weight and not lose any until you are adapted.
A stall is considered a period of 6-8 weeks or even longer, with no weight loss.

You are going to be severely discouraged if you are expecting consistent 1-2lbs losses every week. Weight loss is not linear.

(You've tried everything else; why not try bacon?) #9

The really large, rapid weight loss stories one reads are about (a) people with large amounts of weight to lose who are (b) usually men. The closer we get to goal weight, the slower the weight loss, and that’s true even for the rapid large losers.

There are a lot of threads on these forums about weight loss for women, and how relevant one’s hormonal situation is. Use the search function and look for posts on such topics as women, weight loss speed, period/shark week, and menopause. I think you will be greatly reassured by reading those posts.

(Running from stupidity) #10

This made me [spoiler]absolutely[/spoiler] LOL, the delivery.

Also, good to see PISS has returned.

#11

I’m assuming you’re a female, and there are a lot of posts regarding a slow transition to fat adaptation. Also a ketogenic diet tends to be a ‘cleaner’ way of eating - because you’re basically trying to give your body a chance to heal/reset itself. As females we tend to have more cyclic hormones and also the standard diet tends to be a chemical shitstorm, adding to the woes. Old hormones are processed thru the liver, then excreted. If the liver is too busy/fatty or both then they just get stored, generally in fat or just keep circulating (secondary liver detoxification pathways). Your body is in clean up mode, it’s starting to send the signals that it’s feeling a lot better, you just need to give it a bit more time before it can more onto moving more body fat out of there.

Just reassure yourself that you feel better, fasting will be something you transition to naturally and you can add autophagy to your body’s new tricks. It’s not always a quick overnight fix, 8 pounds this close to Christmas is awesome.

Just eat more bacon. Bacon is always the answer.

(You've tried everything else; why not try bacon?) #12

:heart: :love_you_gesture:

(Jayne Bell Cabirac) #13

I’m 67 yrs old just starting macros confusing i weigh 151 my macros are 92 protein 10 carbs 69 fats 1023cal is that ok, i eat 1 meal a day. I can’t seem to meet all the goals on my macros something’s always out of balance!:thinking::thinking::thinking:

(Running from stupidity) #14

That seems VERY low.

Keto is this easy (Keto for beloved noobs)

This is for Phase One - the starter phase. it’s still not complicated later, but this is the really easy to explain version which will help you no end.

  • Eat under 20g of carbs a day

  • Eat plenty of good food - fat and protein - while adhering to 20g/carbs/day. Don’t worry too much about macros and calories EXCEPT carbs. Keep them below 20g/day. Your job is to get fat-adapted, so give your body the fuel you want it to use. Also, your appetite will vary - it’ll disappear, then it’ll come roaring back. Happens to most people, don’t sweat it.

  • ELECTROLYTES/SALT - KEEP THEM UP

  • This site has a search function (magnifying glass at the top of the page) and a newbies section - use them both, you’ll get a better variety of answers to your questions far more quickly that way. SERIOUSLY, THIS IS VERY USEFUL.[1]

That’s as difficult as it needs to be for a couple of months.

My good friend Terence (being friends with a Kiwi feels kinda dirty, but there you have it, keto makes for strange bedfellows) tells me this thing I have described above is called “dirty keto.” So yeah, do dirty keto, kids! :slight_smile:

Lots of Love, THE JUICE

Expanded version is HERE

[1]If you can’t find a useful answer after searching and reading for a while, we can help you a lot more if you tell us relevant data about yourself such as your reasons for doing keto, your weight/height/age/gender, a sample menu plan & any relevant health conditions.

(Jayne Bell Cabirac) #15

Wt 151, ht 5ft, female, want to lose, one meal daily not same time varies. Healthy

(Garry (Canada)) #16

That a lot of protein for you… You’re better off with 92f 10c 69P. Butter/olive oil/nuts are your friends now. Eat them!:+1:

(James) #17

I’m fairly new to Keto but its been simple for me:

  1. Eat 20g of GOOD carbs a day
  2. Drink plenty of water
  3. Get lots of exercise

I do alott of exercise , running, cycling, HIIT, Sailing etc and frequently go over 20g a day - sometimes as much as 100g depending on workouts and i’ve remained in Ketosis according to my blood meter.

Just don’t get hung up on macros’s (I don’t even know what mine are!) Eat well, keep the carbs low and chill out.

(Full Metal KETO AF) #18

I would just congratulate you on a job well done so far. Eight pounds per month is a great rate. And getting your diabetes meds down to half is phenomenal. You should be really happy about the progress on both. And I have read that if weight loss is too rapid it can cause loose skin which you surely don’t want. Your skin shrinks much slower than fat.