In Keto for 4 months & Weight Gain

(Azra) #22

Thank you for your information so I search for the information that you mentioned and was presented with the following RMR=1819 cal/day
TDEE=1906 cal

(Michael - When reality fails to meet expectations, the problem is not reality.) #23

You realize, of course, that these results are at best approximations based whatever numbers you plugged into the calculators. My first observation is that although the RMR looks reasonable, the TDEE looks low for that RMR. Using this calculator: TDEE Calculator; and these numbers: 41 years, female, 200 pounds, 5’5", body fat 26% and activity level ‘sedentary’; I get a TDEE of 2,184 calories which is 278 calories more than your result.

You’re using these calculators for your own benefit to help determine how much food to eat every day. So you need to use realistic input to get realistic output. That said, either way your 1200 calories per day ‘since March’ has been much too low. Since you’ve been eating mainly fat only occasionally augmented with chicken and fish protein, it’s no mystery why you’ve gained some weight. Keep in mind, however, that you have already realized other so-called ‘non-scale’ successes that accrue simply from being in ketosis. So even if the weight proves difficult, you will realize further benefits.

When I did the calculations, I used a conservative 26% body fat and the lowest activity level. I suspect your body fat is more than 26% and your activity level more than sedentary. For example if you use 30% body fat and ‘light exercise’ which means you’re not sitting all day, the TDEE result is 2395 calories. That’s almost 500 calories more than your result.

So with the info you’ve provide thus far my initial suggestion (and it’s only a suggestion) is to increase your overall amount of food to somewhere between 1800-2000 calories (based on a recalculation of your TDEE). You’re aiming for a daily caloric deficit of about 200 calories. Again depending on the TDEE result you may adjust that total intake up/down to get about a 200 calorie deficit. Additionally, you need to eat proportionally less fat and more protein. Keep your carbs sub-20 net grams per day.

Many people on this forum will tell you to eat ‘adequate protein’ and fat to satiety and don’t bother to weigh anything. That apparently works for some. I’ll let those people explain how exactly they determine what’s adequate protein.

Some people, like me for instance, weigh food portions and calculate macros and calories. I do it because my sense of hunger and satiety are not useful to determine when and how much to eat. You mentioned that you have not felt hungry eating 1200 calories per day. So you might be one of this group. Or not.

Finally, as @Momof5 says, sometimes it helps to do a multi-day fast to get endogenous fat burn going. I’ll let other who are familiar with it explain how that goes. I will say also that many people on the forum have successfully lost lots of weight and dealt with the ups and downs of doing so and hopefully some of them will offer their insight and input to help you move towards your goals.

(Azra) #24

I realised that I have gone up to 203lbs :anguished:… Okay so I will increase daily calorie.intake to 1800 and increase protein amd reduce fat intake and keep net carbs to 20g per day…I really can’t thank you enough for your support and all of this information! :slight_smile:

(Michael - When reality fails to meet expectations, the problem is not reality.) #25

Do it gradually over the course of a week to ten days. Don’t just start eating 1/3 more than what you’ve been eating for the last 3 1/2 months! Same applies to upping protein and reducing fat.

And keep in mind you will have make changes as you go along. It’s pretty much trial and error for each individual to discover what works best. Hopefully others will add input for you to help further.

(Azra) #26

Duly noted thank you for your time and advice!:slight_smile:

(April Harkness) #27

Same here. I had to drop artificial sweeteners, even keto approved ones like stevia and erythritol. Since i dropped them, i do not have bloat and am lean round the clock.

(Parker the crazy crone lady) #28

It might take longer than you expected to figure out your body. But if you are able to not stress about scale weight, and keep reading and learning about the underlying reasons why keto works, I truly believe you’ll eventually get to feeling good, and having a healthy body.

(Azra) #29

Wow that will be a challenge! I’ll try and thank you for your advice :hugs:

(Azra) #30

Thank you very much I do feel good so won’t look at scales because they demotivate me :slightly_frowning_face:

(Parker the crazy crone lady) #31

Yeah. You gotta do what works for you!