I'm frustrated šŸ˜¢

#21

I am an RN and the scientific side of why a person would lose weight on low carb is very interesting to meā€¦I get it. But when I hear the hype/ truth about how much weight people have lost it can be frustrating
but I as I think about my lifestyle has been eating low-calorie low low low fat from teenage for my life I wonder if itā€™s just going to take a little while to kick in and thatā€™s fine
I feel like I have weight to lose but not a tremendous amount ( 15 pounds maybe 20 ) so that could be part of it as well.
Iā€™ve read a lot about ketosis but now Iā€™m reading bits and pieces about keto adaption and that is interesting
if anyone has any more information on that that would be interesting to me

(Kimberley Demarest) #22

I agree with those after me, I think maybe you are not eating enough fat? I Focus on the faaaaatttttt. :slight_smile: My brother helped me wrap my mind around this when I first started. He said shoot for 100% fat every day. Which is pretty difficult but it jumps you into the idea of eating more fat. On packages of stuff, aim for things that are as high in fat as possible. Like others have said, the fat will make you feel full and so you donā€™t have to worry about calories. Eat until you feel full. I try to go for organic too. One easy way to get fat in on salads is put a whole avocado on it. Add home made mayo to everything, (I make mine with avocado oil and a whole avocado. very yummy) I also add full fat sour cream whenever I can.

Also in the beginning, I think it is important to eat when you are hungry. So if you are feeling a craving of something eat fat.

Here is my breakfast this morning.

  • 2 eggs
    -1 Oz of Mozzarella cheese
    -1 T of coconut oil to cook the eggs. (you could also use the left over fat from cooking sausage)
    -2 oz of Jimmy Dean Natural Sausage
  • 1/4 cup of heavy cream in 20 oz coffee.
    That there totals 1 gram of carbs, 50 grams of fat and 25g protein. I wonā€™t be hungry until probably around 5-6 pm on that.

My husband had the same breakfast, but just more of it.

I also think a water fast might be too difficult in the beginning, it works but, there is so much going on in the body when one starts Keto. The other thing that has helped was listening to the 2 keto dudes podcast from the first episode. As Carl tracks his journey.

(Linda Culbreth) #23

Manson, go back and read Maryann227ā€™s postā€¦thatā€™s what I was replying to.

#24

I feel like I am eating fatsā€¦definitely more than I ever have in my whole life but I will try to ramp it up
my ā€œgo toā€ has usually been fruits or carbs of course Iā€™m not doing that and secondly protein
I know itā€™s not huge amounts of protein but maybe more than I should? Iā€™m not perfect at measuring the protein just trying to limit portions primarily and eat more fat

(Judi Campion) #25

Iā€™m 3 months of Keto and before that for 5 months I was low carb high fat. I turned to Keto because of a 3 month stall.
The best thing I did when I started Keto was to read Dr Jason Fungā€™s book The Obesity Code. It explains the science really well. Being a retired dialysis nurse I felt that he is a kindred spirit!
The second best thing I did was to start looking at my plate as a ā€œpie chartā€, I aimed for 75-80% of the plate to be fat, 15% of it was protein and the remainder was carbs basically condiments.
I hope this helps.

#26

Thanks Judi

I love the science behind keto although I am just getting started on learning it. My husband went on it the same time and his weight is visable

already.

I hope I can have some success on the diet even if itā€™s slow.

Sandy

#27

Ok I sent this out in August and still no weight loss. I had joined a keto group for 6 weeks in September. We all tracked our fats and macros together. I am in ketosis now as I have been checking with a meter. I literally had keto flu for 6 weeks until I joined the group and increased my fats.
But still no weight lossā€¦ Actually I have gained a few.
I had a salivary hormone test done. I was told they did not ā€œlook too badā€ but I was placed on some dhea, and a supplement/ herbal support for estrogen/progesterone and adrenal.
My sleep is improving but not great. I get 6-7 hours a night.
I WISH Icould get more!
I increased melatonin to 12mg. Iā€™m wondering if I should take even more??
Does anyone have any suggestions?
I also did begin to IF got 16/8 several days ago.
There are times Iā€™m ā€œall inā€ and just plan to make this a life style of eating but there are days like today Iā€™m more discouraged.
As long as I get a fair amount of sleep in I can truly say I do have more energy and less brain fog than when I began keto.
My two concerns today are weight loss and sleep.
Also I am post menopausal.
Any suggestions would be greatly appreciated.

(Donna ) #28

Glad you are increasing your fats and trying IF.
See if you can get to 18:6.
Are you supplementing with sodium, potassium, and magnesium?

#29

I am here and there but I thought I would double up on the minerals and take more salt.
I started out 139lbs which is high for me to begin with. Now I am at 145lbs and I feel puffy. There are days I really could go without eating but Iā€™m wanting to nourish my body and heal some mild adrenal issues.
Iā€™m in another program that is giving guidelines on how much to eat but itā€™s getting very difficult to eat as much as I do. Iā€™m forcing it in instead of listening to what my body wants. There are days I feel like I could just go the whole day without eating but Iā€™m thinking I need to stuff myself with the fats to stay in ketosis and nourish myself.
At what point can I just not eat all the food but when I do eat eat a fully keto meal? I am definitely in ketosisā€¦I test my blood.

(Wendy Peterson) #30

Try Vega Sustain. Your electrolytes could be off, these ones donā€™t spike your insulin

(Wendy Peterson) #31

And NEVER force fat in!! Eating too much fat will still make you fat. If youā€™re not hungry, DO NOT EAT!! Even if itā€™s for a couple of days! Keto is simple, eat fats when youā€™re hungry, and stop when youā€™re full.

(Donna ) #32

Now.

Have you watched any of Dr Fungā€™s videos on IF/EF?

(What The Fast?!) #33

I thought the same thing too, but now that Iā€™m doing so much fasting, Iā€™m showing deep color everyday. I think they arenā€™t great if youā€™ve got low levels of ketones, but theyā€™re working like a charm for me now that Iā€™m so deep in ketosis from fasting.

#34

I test with jimmy moore keto blood testing.
Thank you all.
Iā€™m sure we can all of us agree there is some mixed info on keto. I did read a post here today that said itā€™s harder the older one is AND harder for women. Iā€™m 60 and female.
BUT I am very determined. I just want to do it right.
Lately my instincts have been telling my that eating a lot when Iā€™m not hungry canā€™t be right.

(KCKO, KCFO šŸ„„) #35

As a 68 yr old woman who started keto/LCHF in Aug.16, stalled out in Feb,17 and started reading about fasting so I added that and I easily reached my goal weight by end of April '17. I call bull shit on that statement. This is the easiest weight loss I have ever had and I have easily maintained it for 6 months. You can argue for your limitations and make them yours, but sex, age and menopausal status is not a limit to this WOE. Hormones of other types can slow you down, or not, if you are male or female. I started out in the obese range, had a lot more weight to lose than you do, at the same height BTW. If I can do it, an older female who has been battling my weight for the last 30 yrs, you can do it too.

Many people stall at first, or a few months in, on this WOE, but if you KCKO, the weight will start to budge. Your body has to be fat adapted, so it burns fat, that is what you want to happen, burn off the fat from your body, not your food. Ketones are just a way to figure out if you might be getting to that fat burning stage. Fat burning is way more forgiving than ketosis. You can fall in and out of ketosis easily in one day, or a half day for that matter.

If you havenā€™t already I urge you to listen to these 2ketodudes episodes
1, 15,26,32, 43,52,& 82. Hereā€™s the link to the website with all the podcast info.

And my parting words to you are this. Fat and Salt are your friends, disregard all that brain washing you had. And while calories are not the focus, they do play a part so eat fat, but not too much, protein in moderate amounts and as few carbs as possible. And do NOT force feed yourself.

(Clara Teixeira) #36

Is it posssible that something you are eating is causing inflammation still? For me personally, I cannot eat anything with high amounts of histamines. It makes me bloated and I feel horrible. If I eat pancakes made with coconut flour my mouth swells and I get hives on my face. Same thing with slow cooked bone broth. If you have adrenal issues (assumed because you are taking herbal support) maybe you are also sensitive to high histamine foods? It sounds as though you could have a stressful life being an RN. Cortisol is so mean to us women! Can cause us to gain weight/stall weight loss.

#37

I have and that is where, in addition to not being hungry often times when I eat, is what got me to thinking about more fasting.
I am in a program now and I highly respect the gal that has put it together. I think itā€™s really wonderful but I do believe Iā€™m fully fat adapted also taking some great supplements.
I had my hormones tested and they arenā€™t ā€œthat badā€ according to her
Iā€™m feeling it may be time to be able to do more fasting without causing greater damage.
And also for whatever reason I think I need to go heavy on the electrolytes and sant even though I have been very low carb since first week in August and strictly keto for about seven weeks.

#38

Since you probably fat adapted by now. I think Wendyā€™s on the right track. Hit your macros for protein for your lean body weight and less than 20g carbs. Then fat til satiated. If you have too much fat youā€™ll gain weight. Calories donā€™t matter as much on keto but still matter. You have to give your body a calorie deficit so it will burn body fat. For example cut back your fat grams by 5% to start out and increase every other week till your losing weight. Your macros will look off but your body will use your body fat for the extra energy demands. Also donā€™t forget the salt

#39

What is ā€œnot too muchā€ fat???
I have been trying to take in a certain amount per the program but it is hard.
I can eat, I have a fairly good appetite but what I was wondering is would you say when I sit down to a meal (hungry) just have it high in fat but if thatā€™s the only meal I eat or if the next one is a smaller high-fat meal thatā€™s fine.
But not a certain amount of fat for the day?
As we all know in ketosis your appetite is not the same.
I feel like all I do is eat itā€™s sickening itā€™s a lot of food !

(Todd Allen) #40

There is no requirement to target any amount of fat. There is no need to consider percentages or ratios of macronutrients. Just stay within your limits for carbohydrates and proteins, or track blood glucose and ketones through blood and/or breath and restrict carbohydrates and protein when glucose is too high or ketones fall too low.

Eat as much or as little fat as you need. Iā€™m still not sure exactly what ā€œeat fat to satiety meansā€. For myself, I find if I eat whenever I have any sensation of hunger I gain weight. But if I only eat when I have persistent hunger that doesnā€™t fade after drinking water or tea or is strong enough that I donā€™t forget about it after getting busy doing something, then eat modest portions slowly giving hunger time to fade, then I do ok losing weight. I do IF with a fairly narrow time window for eating and find I do fine going to bed a little hungry so long as Iā€™m not waking up hungry.

12 mg is a pretty big dose of melatonin, especially as a regular daily sleep aid. I suspect like most hormones developing resistance is possible with chronic high exposure. Iā€™d look for other ways to improve sleep and try to reserve melatonin only for the times when you really need it.