How can stop loosing weight on keto?

(Ajmal Bin Abu) #1

Hi all, i am diagonized with type 2 biabetis. 38 years old 178 cm hieght and 67 kg in weight. Past two months i am on keto diet. With gods grace my blood sugar became normal on the third day. But my problem is too much weight loss! How can gain a 10kg on keto diat? Eating too much beef and butter not giving expected result. If i eat more protien will i move to Atkins diet? my BMI is 21. I want to make it 24. Please help me

(Ellie) #2

Hi, Welcome.

Congratulations on your blood sugar results so far.
I don’t think increasing protein is the thing to do. Try to get more fat in, and maybe up your carbs a bit - see if aiming for 30-40 carbs per day will give you a balance between keeping your blood sugar under control and stopping you losing weight.

What kind of things are you eating at the moment? Normally steak and butter are the one thing that is guaranteed to help me lose weight, not gain it!

(Ajmal Bin Abu) #3

Hi there, thanks for the prompt reply. Well my daily menu is morning 2 or 3 eggs with butter coffe. For lunch beef or chicken and veg salads and hummus. Some nuts like casewnuts and almonds. Dinner fish fry or meat, some time only curd and veg. Used to drink Avacado juice some time. chease butter will be adding in cooking. from past 7 days i replaced the butter coffe in to butter choclate(un sweatened cocao powder)hoping it may help me to gain weight.

(Ajmal Bin Abu) #4

Onther thing i forgot to mention that i am a sports person. Daily i play badminton for 2 hours.

(Ellie) #5

I don’t have diabetes, so hopefully someone who has more experience of that specifically will be along soon to help. But I think that adding small amounts of unprocessed carbs could be the way forward. Something like brown rice, or lentils, or root vegetables such as potato or sweet potato. You may find that in order to maintain weight you need closer to 40 carbs per day, or perhaps more.
The badminton will help to build lean body mass too, so keep that up.

(Ajmal Bin Abu) #6

Thanks… ya all issue is iam diabetic. Adding carb may result in spiking the blood sugar level. i am afraid of that. But as you say 30 or 40 grms Carb a day i should give it a try and see i can gain weihght same time sugar level under control.

(Ellie) #7

I think there will be a balancing point between your blood sugar and allowing your weight to stabilise.
Make sure you stick to the most unprocessed low GI carbs, not just sugar!

#8

You’ve only been keto for 2 months - and you’re diabetic - so I wouldn’t advise upping your carbs at all!!!

For an Insulin-Resistant person (a diabetic), 20 grams is a lot of carbs as-is and you need to be firmly established in your new physiology and metabolic restoration before testing your metabolic boundaries. For diabetics, carbohydrates are poison. Carbohydrate poisoning/intolerance is something to manage with care.

Typically it takes metabolically deranged folks longer to get 100% fat-adapted, and you probably are still very much in a sensitive time of change. Furthermore, many if not all diabetics require very low carb for a lifetime in order to maintain. It depends on how metabolically deranged you are. LCHF/keto can quickly turn around the biomarkers of diabetes through dietary controls - it doesn’t make most diabetics metabolically very flexible though.

The less carbs the better in terms of insulin - 20 grams total or less for diabetics.

Rather, increase your FAT, and make sure you’re eating enough fatty protein (moderate protein, not high protein). :steakcake: :avocado: :coconut: :sheep: :fried_egg: :bacon: A common challenge for those new to LCHF/keto is to actually eat the actual fat that are supposed to! Since you’re already lean, you’re the kind that can add extra tasty spoonfuls or dabs of fat on all your plates of food, and in your coffee/tea, for starters.

Also, your idea of your leanness may be incorrect. You may be “Thin Outside Fat Inside” (TOFI) meaning that you have visceral fat wrapped around organs and deep in the the core of the body. In order to help your body gain healthy weight, you’ll first have to heal any of that.

As an active sports person, you could need more of both fat and protein as your body starts to rebuild your lean mass. So: fatty meals, 2-3 big meals a day, preferably within an 8 hour or less eating window. Generally gaining is going to mean avoiding fasting :wink:

For more on all this, see the cornerstone books on LCHF/keto The Art & Science Of Low Carbohydrate Living by Stephen Phinney MD & Jeff Volek PhD, The Diabetes Code by Jason Fung MD, and Protein Power by Dr. Mary Dan Eades & Dr. Michael Eades - all of these physicians have helped thousands of diabetic patients turn around diabetes and gain healthy lean mass via LCHF/keto.

(Ajmal Bin Abu) #9

@SlowBurnMary thanks a lot for the detailed mail! Very helpful.
Any idea how many eggs or eggwhite i can consume in a day? Also is it advaisable to take low carb protien drinks? any brand recomond? And i will try to buy those books you mentioned.
Thanks again…

#10

You’re very welcome!

People around here are known to eat up to 8-10 eggs a day sometimes, and there is such a thing as a two week “Egg Diet” even! Personally, I don’t really like eggs (sulphur) unless cooked with enough cream or mixed with mayo or curry spices or served with pico de gallo etc.

You can add high quality/pastured/small farm egg yolks to a fatty coffee or a smoothie to fit in more, natural, low-tech protein (that is, if you are not fasting, which maybe you don’t need to be doing right now). The book “The Ketodiet Cookbook” has recipes for fatty/bulletproof coffee with egg yolks + collagen.

A good source of easy protein to add to all kinds of things is natural (undenatured) grassfed cow’s whey protein, and in your case, you’d probably want to make sure you add at least a tblsp of fat per serving of 20-30grams whey protein, or an avocado, or coconut oil :coconut:

On the other hand, if you eat fatty meat also it can help.

The Drs Eades talk about how some people are sensitive to the bad eucosanoids in eggs, and the inflammatory fats in red meat fats in which case they recommend limiting egg intake and trimming fat from meat (adding other fat on top). It depends on your genetics and microbiome to some degree.

Those books are great! I keep them on my reading table and return to them often. It takes awhile to become familiar with all the resources and differing approaches. Fortunately, keto foods are very tasty!!!

(You've tried everything else; why not try bacon?) #11

Personally, I would advise not using commercial protein preparations, since I consider it much healthier to eat whole foods. As far as the advice to eat moderate protein is concerned, it seems that the experts are changing their minds as we learn more, and “moderate” may be more than we have been thinking up till now. There are even experts (such as Professor Bikman and Dr. Naiman) who advocate eating quite a bit of protein. In any case, as an athlete, you can stand a bit extra protein to help build muscle with.

If I were you, I’d let hunger be my guide and would eat as much protein and fat as felt really right. Go by your hunger levels and by how you feel afterward, and good luck!

#12

It’s interesting that liquid whey drinking goes back many thousands of years in dairy-consuming cultures as a highly valued beverage (and even medicine/rejuvenative) etc. Traditional peoples who made soft cheeses (cottage, ricotta, paneer) and yogurts treasured the liquid created (even from making yogurt cheese, called lebne in the levantine culture) due to the natural separation of curds n’ whey.

So, the natural, ‘undenatured’ stuff is a totally different substance than whey protein isolate and its loads of other junk added to it. Apparently the undenatured cold-processed whey is a whole food that comes straight from curdled raw milk (the other half of yogurt/cheese many of us enjoy!) My understanding is that cold-processed, dried raw whey from pastured cows, simply dried and reconstituted with water or whatever is the closest we can get to quality old-fashioned whey.

And that whey being a concentrated protein is lower in carbs than yogurt (which is also good, but which adds up the carbs if relying on it for protein alas - otherwise I’d be quite content to eat lots of yogurt instead!).

(You've tried everything else; why not try bacon?) #13

Whey to go, Mary! :rofl::rofl:

#14

:rofl::rofl: Good one, hahaaa!