KCKO - trying not to lose the faith! :(

[SophieT]

Awesome, thank you @Oksandrat. I will google and check out those names you mentioned and yes, I must also remember not to eat too little. Looks like the theme in these answers are positive - it’s really reassuring to know I’m on track. I shall take the small victories and KCKO!

[miketo]

Stress is also a way to hold onto weight. If your results are adding a little concern and anxiety it might be slowing you down. Just keep it up and the results will follow!

KCKO

[CandyLindTX]

My calories to match the macros over the last three days are:
Thurs: 1,364
Wed: 1,428
Tues: 1,378

@SophieT Sophie, I started out eating 1050-1200 calories and trying to “do” keto, and I wondered why my progress was so slow. This was when I weighed in the 275 range (5’-5", 63 yo). When I found this forum, I decided I needed to increase my caloric intake and increased to 1300-1350. The scale took a nosedive! I went along with that for a while, Then, I decided to try increasing again, to 1500. ANOTHER NOSEDIVE. I usually IF (intermittent fast - ie., skip meals) 16:8 or 18:6, and I change up the calories sometimes, too - higher some days, lower on others depending on what I’m eating and when. It sometimes pays to keep your body guessing.

I guess what I’m getting at is, if you’re not feeling/seeing any changes, scale, or non-scale, change something up. Try increasing calories for a week. Maybe you’ll have the results I did. This time last year, I would NEVER have believed I could be eating 1500 calories a day and still be losing weight!!!

[SophieT]

Thanks Candy, that is great to hear. I had considered this option - it goes against logic so is hard to grasp and maintain - but I’m definitely going to change it up!! Watch this space. Congrats on your changes too

[SophieT]

haha absolutely, I was trying not to be upset about it knowing that it might affect the stress levels but I was kidding myself. I’m definitely much happier for taking the punt to write on this forum - thank you for your advice

[collaroygal]

No lemon - having read the forum, I was drinking 1 lemon a day thinking that was a good thing

Not sure where you got this idea. Lemon and lime juice in small quantities is ok. In fact Megan Ramos has stated in one of her videos that she takes @2 TBS of lime juice daily to prevent build up of uric acid. That is a very good thing on this WOE. If someone in the forums was slamming lemon/limes they are mis informed. No you don’t want to walk around eating them, but some juice from them daily is fine. Just don’t add any sugar to it.

Your weight loss is a good thing. That is a short period of time to loss so much. Not sure why you think you have to exercise 2x a day. HIIT is not great for you when doing weight loss, it is for cardio health, do you have an issue with your cardio health? Or are you still stuck in CICO mode?

You did not mention your salt intake, most newbies are way under in salt. It is vital to get your electrolytes correct, salt is key for doing that. Maybe drink some ketoaide,

KetoAide homemade

It is very important that you check with your doctor before consuming Lite Salt, as it contains potassium. Do not over consume Lite Salt! I normally only drink two bottles of KetoAide a day and only add 1/4 teaspoon Lite Salt to each bottle. Do not supplement this with additional teaspoons of Lite Salt! That’s too much potassium! Again check with your physician before consuming Lite Salt. [image] [image] 290 mg sodium 350 mg potassium 75 mg magnesium

All the best on your weight loss journey.

[SophieT]

Hi @collaroygal, thanks for your message! With the lemons, it was more about the amount I was drinking; for one whole lemon, it came to 10 calories at 3.2g of carbs - I was looking at things to change up. The forum was suggesting for someone to cut down to a smaller amount per glass. So what you wrote there about 2tbsp would make sense. I’m not saying lemon is a no no.

I exercise twice a day for 15-20 minutes at a time because I have a goal I’m working towards and I enjoy it - it’s also for my mental health. From much of the reading I have done, it suggests that walking, as well as compound exercises, are great for Keto. The interval training I do measures a good amount of cardio on my fitbit as well as fatburn. What do you mean by 'stuck in calories and calories out?

I use Himalayan pink salt, sometimes in my water and also on my food - as well as the vitamins and electrolytes I take. I have seen the homemade ketoaide on this forum

[sweetcheeses]

3kgs down on the scale and 4cm smaller around the belly butto

Those ARE your wonderful keto results! Enjoy them. Appreciate them. Keep Keto and you’ll get more results.

Other people’s results are other people’s results. You have to work with your metabolism - we are not all the same.

Having said that, I do understand your frustration. These are big changes you are making!

[1964Hall]

Just a comment on the Chemist electrolyte tablets. I’m bought some for my ill wife who is not keto.
I sipped a taste and noticed it was very sweet to me. Ingredients had glucose in.
\v/

[LeCheffre]

You’re working out way too much.

HIIT doesn’t require two-a-days. You just do your twenty minutes, take a shower and revisit in two days. HIIT is about doing more metabolically in much less time. Only worry about the calories burned in a HIIT session as a measure of progress. Not as a caloric measure. The gear at the gym is not that great for it and you will have an afterburn effect. That the whole reason to do it.

Similarly, without getting too deep into your resistance training, you are not at a place where two a days will be useful. You have to allow the muscles a chance to rebuild. That means alternating muscle groups (“squat day” vs “deadlift day”) so as to allow growth and recovery. If you’re doing a full body circuit or sth similar, maybe lift MWF with HIIT TTS and rest on Su (or even both S days).

With this schedule of work, your body’s systems will want to hold resources. That would include body fat as an energy reservoir.

Also, do your weight in pounds. You’ll feel a greater sense of accomplishment at six and a half pounds than 3 KG.

[SophieT]

Thanks @1964Hall yes, you’re right they do have sucrose in them. Mine taste more on the salty but I think I will purchase a ‘keto’ electrolyte now - I’ve also seen a new magnesium spray which absorbs into the skin faster so I’ll buy that today too.

[SophieT]

Thank you @LeCheffre that is some interesting feedback which I will take on board. I don’t use the gym, it’s all at home workouts with basic equipment. So when I do a HIIT I shouldn’t enter it into My Fitness Pal as a calorie count or leave it out?
Also, we tried measuring in inches and converting weight to pounds but because we’re Antipodians it was hard to maintain haha I will relook at my workout schedule today

[LeCheffre]

You shouldn’t worry about the calorie count of HIIT for any type of CICO estimation, because what you do as the active part of the exercise is a small portion of the total caloric effect. Log it, but I find the more stuff I put into MFP, the more I get sucked into MFP’s assumptions.

It is possible to over train. That’s bad.

[SophieT]

@LeCheffre - Aha I see - yes you’re right about getting sucked into their assumptions. Should I keep on keeping on with the HIIT & Resistance exercises? (I’m not into running (hurt myself every time) and have no cardio equipment at home) I have a goal to lose at the minimum 1kg per week for a family reunion in 5-weeks.

[LeCheffre]

Keep on with the exercise. Keep records of what you do. Try to set a new high each session. Alternate resistance days with HIIT days. Work a defined program. Keep records. Switch it up every 4-6 weeks due to periodization effects. Take a week off every couple of months. Also, periodization.

[SophieT]

@LeCheffre Awesome, thank you

[collaroygal]

So when I do a HIIT I shouldn’t enter it into My Fitness Pal as a calorie count or leave it out?

MFP will let you set your profile to use lbs. or kgs. You shouldn’t have to calculate that part at all.

MFP’s activity tracker is famous for being way off. If you have an activity device like a fitbit or similar use that or you could try a calculator like this one based on heart rate average while working out. The site also has walking and running burn calculators as well.

http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.shtml

[Tlcoles]

Also, do your weight in pounds. You’ll feel a greater sense of accomplishment at six and a half pounds than 3 KG.

[SophieT]

@collaroygal wow excellent! Thanks so much

[Bellyman]

Have you seen either of these?