Help! Weight Gain Suddenly

(holly) #1

I am a 45 year old women. I did not join Keto to lose weight specifically but mostly to adapt. I have however always struggled with that last 5 lbs, until Keto. I have been on keto for over a year now and frankly love it.

Keto was very difficult me at first. I had the flu for 3 plus weeks. Once I got past it though the diet was great. I travel for work and even found it to be reasonable to keep up there. I tend to bring lots of keto options with me when I travel and that helps.

About a month ago I started to have a few dinners here and there and I think that I was kicked out of keto. I have since been very good about sticking to my macros. Yet I gained around 3-4 lbs. Not matter what I do I cannot seem to lose them again. I increased my exercise. I rock climb around 2-3 times a week. I go to yoga 2-3 times a week. I run a few times and when I run I generally include a 20-30 minute HIIT session. I decreased my protein amounts. I made sure I was hitting my fat and carb goals (below 23mg and 1350 carbs). I am only 5-2 and 119 lbs. My idea weight is 115.

I check my blood levels daily. My keynotes range from .5-2.4, but my glucose has been high, fasting over 100. I have read that that is fairly normal since Im producing less insulin.

Basically stuck. Anyone understand what is going on?

(Carl Keller) #2

Hi Holly.

For one, our body fluctuates +/- 1-3 pounds just from water losses or gains on a daily basis, so a three pound gain doesn’t sound extraordinary by itself. It is also possible that you may have refilled some of the glycgen reserves in your muscles and liver when you indulged in those few dinners; especially if those meals were high in carbs. When we start keto, we generally purge those reserves by restricting carbs but once the carbs come back, the reserves get refilled. It should be pretty easy to drop that 3-4 pounds if it is glycogen, just by keeping your carbs low.

I wouldn’t get too discouraged by a week’s worth of results. Try to measure in months or longer since ups and downs are part of the process. If you stick to eating real food and avoiding sugar and starch, I’m betting your downs will exceed your ups.

(Full Metal KETO AF) #3

Wow Holly, you sound very athletic. That’s great. Maybe could the weight gain be muscle and bone with a little fat mixed in? Rock climbing three times a week, running and HIIT.

Do you do any gym work too? Even at your size I would not think 4 lbs would be very noticeable. Just drinking a 16oz glass of water is a pound gained temporarily. Are you judging just by the scale or do you find clothes fitting tighter and see it in the mirror, maybe your face? Women’s bodies fluctuate in weight monthly too. Could it just be an odd case of dropping water a little only to gain it back when your cycle hits a certain time.

I think it will straighten out, stressing about it is going to work against you as well a exercising more to try and combat it. I would take a couple weeks off from the heavy activities like rock climbing, running and HIIT and focus on the relaxing yoga, some good walks with music that makes you happy and staying off the scale during this time. Just put it away. Make sure you’re not calorie restricting. Eat well, be happy. :cowboy_hat_face:

(holly) #4

I hear you on the muscle and bone but that is not 100% of it, clothes are tighter.

I am afraid cutting back too much on exercise is not really an option I am willing to do.I am training for outdoor climbs and have specific goals in mind.

Definitely not calorie restricting

(Full Metal KETO AF) #5

I hope you sort it out, and I think it will in time. The only other suggestions I have would be a food mix up and Keto Roulette.

If you’re eating a similar meal and macro target everyday mixing things up dietary wise may get things rolling for you.

Do a search for Keto Roulette and consider mixing up your entire routine for a short while. You’re body’s metabolism seems to want to keep things as they are with your current activity schedule and food intake. Days of high and low calories and carb, protein and fat levels, variations in physical activity, eating times and frequency have an effect on your metabolism and can knock it out of complacency. You’ll still have training days and also some rest days and some active but not heavy activity days. I don’t think a short period of less frequent strenuous activity will hurt your training, it willl help your metabolism get moving again and get you back on track with your goals, athletic and body composition wise. Maybe @Ilana_Rose can weigh in, she’s done a lot of training and will have advice about shedding the last stubborn fat that wants to stay where it is.

Good luck with achieving your goals. :cowboy_hat_face:

(Robert C) #6

Just an idea…
Hormonal changes prior to menopause?

(holly) #7

Thanks for the insight. Still at the same weight but my GKI has changed dramatically to 1.6-1.8. That is the lowest ever. Hopefully other changes will follow.

I will try mixing it up. I have been doing nighttime IF. Earlier dinners and late breakfast. I am going to try to eat earlier in the am and change up the food.

I do change up my activity. Based on my travel schedule I have little structure. So heavy climb day on Sat or Sun. Running/walking 9-12 miles a week, and yoga. It is also my mental health at state here!

Anyway, I will update if I see any changes.

Could be hormones of course, not sure that happens over night however and everything else points to this not being the culprit, but who the heck knows with women’s bodies.