Hi everyone, this is my 1st posting. I’m a 60 year old female, went thru menopause about 10 years ago so well and truly out the other side, 6 foot 2 inches tall, and currently 118.5 kg (260 pounds).
I’ve been overweight since childhood, with 3 periods of my life at a healthy weight. I haven’t been a yo yo dieter, and outside of those 3 times I dieted to reach a healthy weight, I haven’t dieted at all. Just ate what I wanted and carried the evidence on my body lol. I’m a bit of an all or nothing kind of person and have always thought there’s no point trying to lose weight if my heads not “in the right place”.
Fast forward to 29 days ago - I started keto. Why? Hmm I hate to say it but my primary reason then was I needed a “project”, desperately. Something to occupy my mind during my waking moments because I decided to stop playing a computer game I’ve spent a good 90% of my waking hours playing for many, many, many years. I also have a new puppy and am determined to do right by her - which means a lot of socializing and exercising and training - none of which I can and would do if I was playing Everquest day in, day out. My friend, who lives with me, had started keto a month prior and was talking with me about it, so I started reading up on it and watching Youtube videos.
I’ve kept my net carbs to 10-20 grams a day every day (sooooo much label reading and trying to find accurate nutritional analysis chats online!). The only carbs I eat are from above ground green leafy veg, cruciferous veg, mushrooms, the very small amount in full fat cottage cheese, unsweetened greek yoghurt, unsweetened almond milk, fresh cream, MCT powder and the odd teaspoon of cocoa when I feel like a hot chocolate. So, I think I’m doing the very low carb bit correctly.
As for fat and protein - colby cheese, eggs, bacon, cream cheese, pork chops and steak, cottage cheese, unsweetened greek yoghurt, ground beef, mayo, cream, chicken drumsticks, MCT oil, butter and extra virgin olive oil. Meat is crazy expensive in New Zealand, hell most foods seem to be crazy expensive these days, so I have to do keto within my budget.
Ok, so what am I doing wrong? I’m eating on a calorie deficit because I want and need to lose a lot of weight - approx 1700 cals a day, sometimes less. Should I be starting keto on a calorie deficit or am I slowing an already slow metabolism? I’ve lost 5kg (11 pounds) in the past 29 days and am disappointed. I can hear some of you saying that’s great, but I am expecting it to be more. Am I wrong to expect more rapid weight loss? Do I need to eat more calories, at least initially?
I’m a bit confused about how much protein I should be eating compared to fat. I’ve come across folks online who say different things. The keto calculator I filled out gave me this as a guideline:
1703 kcal Daily Calorie Intake
20 grams Carbs (5%, 80 kcal)
100 grams Protein (23%, 400 kcal)
136 grams Fat (72%, 1223 kcal)
Does that sound about right? Would it hurt to eat more protein and a bit less fat some days? Or do i need to make sure I am eating about 70% of my cals from fat in order for ketosis to happen?
I have urine sticks and I’ve read they are not very accurate in showing how many ketones are in your urine but they will tell you if you have any. I never have any 1st thing in the morning, and have only had 3 positive readings (last week) when I tested at night. Why only 3 positive readings and none for the past 5 days? Does this mean I am not in ketosis yet? If so, why, when I’m keeping my carbs so low? I’m feeling very discouraged.
I’ll end here so this post isn’t too long. Thanks for reading!