Help what am I doing wrong?

#1

Hi
I have just joined forum to ask for help with the Keto diet.
I started 2 weeks ago after lots of research and use the app carb manager to track macros. I am having 20g carbs, 70g protein and 110g fat a day. Most days I don’t reach protein or fat goal and protein is often around 50-60g and fat around 90-100g. I always reach 19-20g carbs but don’t go over 20g. Urine strips show im in high level Ketosis. I’m finding the diet good compared to other diets I’ve tried. I weighed 13st 7lb to begin with and quickly lost weight (water) and was 12st 10lb. But in the last 4 days, despite sticking to the diet religiously and am still in Ketosis, I have gained 2lb. What am I doing wrong? I don’t drink alcohol, haven’t been eating all rubbish fats. It’s so disheartening. Any advice would be appreciated

(Karim Wassef) #2

Short term weight fluctuations are usually caused by water retention. Any change over days is not material… look at changes over weeks instead.

As we lose fat, the fat cells can fill up with water and actually cause weight gain (fat weighs less than water). Eventually, the water gets flushed out.

Give it time, keep up with salts and electrolytes and it’ll settle down. KCKO (keep calm and keto on)

#3

Thank you. I am definitely going to keep going! Just feeling a little disheartened :weary:

(Wendy) #4

Don’t let those fluctuations discourage you. No one loses totally linearly. Fat does not accumulate that quickly so keep that in mind when you see a jump. KCKO.

(Carl Keller) #5

Caz1, welcome.

You’re not doing anything wrong as long as you are keeping carbs low and not depriving yourself by leaving yourself constantly hungry. Most people gain about 4-5 kilos over a year so it’s not really fair to measure in weeks or days. Striving to become healthy and losing fat is a marathon, not a sprint. So hide your scale and focus on the good things that are happening to you.

Here’s an example of how the occasional gains don’t outweigh the sum of all losses:

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(Susan) #6

Welcome to the forum Caz1; and to the Keto lifestyle =).

I am sure you are doing great, make sure you get enough water.

Sometimes we lose inches but not pounds, as we are losing fat and gaining muscle, and muscle weighs more.

#7

Thank you for your replies. I found the graph really motivating :blush: I’m going to keep going with it. Have also got my parents doing it. My dads 74 and T2 diabetic with average glucose 15… it’s gone down to 5-7. Really helping him.

(Andi loves space, bacon and fasting. ) #8

Hello and welcome! It sounds like you are doing everything right. Maybe you will feel better if you hide the scale for a month or so and just focus on how you feel and how your clothes look. Soon you’ll start to notice all of the amazing things keto does, like increased energy, focus, control over foods, less inflammation, better skin, etc. You’ll lose weight too, but that takes time :).

KCKO! :purple_heart: