Keto, exercising- why no weight loss?

(Sarah) #1

I was diagnosed prediabetic just under two months ago.

I am working on macros of 5% carbs, 20% protein, 75% fat. I weigh and log EVERYTHING that passes my lips (much to the amusement of my colleagues when I insist on putting my own milk in when they make a cup of tea.) my calorie goal is 1500 a day

I am exercising regularly, at least 4 times a week minimum. Each session is around 45 minutes. Heart raising stuff like swimming, aerobics and some yoga. Last week I burnt just under 4000 calories, this week itā€™s around 3000 currently.

I weigh, measure and take pictures every Saturday. I do jump on the scales the odd time throughout the week for peace of mind but only log weekly.

Sorry boysā€¦ period arrived on Sunday and has now finished (added that in just in case it makes any difference whatsoever.)

I use ketostix sporadically which put me in the 1.5- 4 category.

Last Saturday I had not lost any weight at all. This morning I am still showing the same weight. I have lost 10lbs overall since I started (I completely embraced a carbolicious week in New York) and that has been through two ā€˜golden weeksā€™ of around 4lbs weight loss and then the odd lb another week. Those two good weeks were when I converted to LCHF in the first week and the week after NYC.

I am thoroughly at a loss as to where Iā€™m going wrong! I have my next blood test in a month and I am going to be devastated if all this hard work isnā€™t showing an effect on my HbA1c level.

(Pete A) #2

How long since you started?

It sounds like youā€™re doing everything right.

(Sarah) #3

I started around 8 weeks ago. Had a ā€˜week offā€™ in NYC and havenā€™t always been entirely accurate with carbs when I was first getting used to it but definitely strict for the last 4 weeks

(Pete A) #4

So ten pounds in 8 weeks? Thatā€™s not bad. How much do you need to lose?

(Rob) #5

You are doing mostly the right things and it is going pretty typically. If you read the forums, search for other newbies with the same complaint, youā€™ll see you are not aloneā€¦ and that it typically works itself out.

We donā€™t know your starting points (age, weight, height, conditions) or much else so this will be a little generic.

Initial weight loss was largely water, not fat, from depleting glycogen which is 3/4 water. The rest of the time so far has been spent having your body adapt from carb burning to fat burning. This takes time, typically 6-8 weeks but can be more or less. During this period, weight loss may well be slight and sporadic but it will come (unless you are already lean and have unrealistic expectation for keto :smile: This is all compounded by your cycle and other female complications.

Ironically, exercise is almost certainly NOT helping. Keto is not about CICO - it is about healing your metabolism so it works properly at which point weight loss happens if you are overweight. Exercise confuses the process, stressing the body when it needs to focus on its adaptation. The 3000kcal estimated burn is pretty meaningless compared to this. It is also a guess by whatever device is measuring since it does not know your body and how it uses energy. If you need to do it for sanity or fun, go for it, but if you are only doing it to lose weight, Iā€™d not bother until you are further into keto. That is typical advice (not just me).

Otherwise, you are eating to decent macros, and not at starvation rations, though if you are over 150lbs, you are probably undereating. Keto generally does not fear calories, fat, salt or vegan propaganda. :stuck_out_tongue_winking_eye: You should not be restricting calories to begin with. You need to feed your metabolism to heal it. Starving it will not help. You will probably find your appetite decrease as you adapt and be given the superpower to intermittently fast (e.g. 16+ hrs a day and the extended fast - 2 days or more. I just finished a 7 day fast on just water, electrolytes and a few pickles. 6 months ago, I couldnā€™t go 4 hrs without eating.

Make a few adjustments and the benefits will come, though more information will enable more specific advice.

PS The week off may have been something of a reset at this early stage. Totally understandable but may have cost you some of your adaptation progress.

(Sarah) #6

I am currently 78kg, 5ā€™4 in height and am aiming for 62kg.

(Sarah) #7

Age 32 as well, forgot that bitā€¦

(Rob) #8

Thanks for the info. Howā€™s this for adviceā€¦

Eat more, move less!!! :rofl:

You have entered bizarro land. :crazy_face:

(Sarah) #9

I just canā€™t bring myself to exercise less. Iā€™ve gone from complete couch potato and feeling very sluggish to someone who actually enjoys working out and feel so much better for it. Maybe Keto isnā€™t for me but Iā€™ll wait till my next blood test in a month before I make any big decisions

(Katie the Quiche Scoffing Stick Ninja ) #11

What do your macros and calories look like?
Is it possible you are eating too much protein?
Well done on the weight loss so far :slight_smile:

(Angelica Lopez) #12

Hmm, you mentioned you put milk in your tea, it isnā€™t cowā€™s milk is it? Anyway, that week off likely set your fat adaptation back a notch, this is especially true if you are new to keto and youā€™re at the beginning stages. Because keto adaptation does take several weeks for beginners and those who have taken long breaks. The longer you are on strict keto, the quicker your body can get back into it after you eat off plan.

(Rob) #13

Itā€™s great that you are into exercise nowā€¦ it is itā€™s own reward and a great contribution to your health. After a while, when you are sufficiently adapted, you will enjoy your workouts even more, you will do them fasted, you will gain unbelievable endurance. Richard of 2KDs rides a century (100km or 100miles) on not much more than water and electrolytes, impossible as a carb burner. Look in the Exercise sub-forums to see the evidence. All I am suggesting is that you cut back/out for a few weeks to make your keto adaptation easier/faster. You donā€™t have to but it should help speed up/ease the benefits.

As to your blood tests, I wouldnā€™t let that decide your future if it is a lipid panel coming. Keto is well known to mess up your cholesterol - improving trigs and HDL, but raising LDL and total cholesterol so that your doctor, who knows very little about lipids, will give you a statin and tell you to stop keto. Terrible advice once you research cholesterol (see Dave Feldmanā€™s cutting edge research at cholesterolcode.com).

Anyway, do what makes you feel good but donā€™t let unknowledgeable people inform your decisions. Good luck and KCKO.

(Diane) #14

Be aware, if youā€™re having your HbA1c checked, it takes an average of about three months on Keto to see the improvements.

ā€œBecause red blood cells in the human body survive for 8-12 weeks before renewal, measuring glycated haemoglobin (or HbA1c) can be used to reflect average blood glucose levels over that duration, providing a useful longer-term gauge of blood glucose control. If your blood sugar levels have been high in recent weeks, your HbA1c will also be greater.ā€

(This was quoted from: https://www.diabetes.co.uk/what-is-hba1c.html)

(Sarah) #15

Yes, Iā€™ve tried other milk substitutes like almond milk etc and it just doesnā€™t taste the same. So for the two cups of tea I have a day, I have cows milk and account for the carbs

(Sarah) #16

5% carbs 20%protein and 75% fat. Thank you :slight_smile:

(Karen) #17

5% is how many grams for you?

K

(Sarah) #18

20g of carbs

(Todd Allen) #19

Exercise is wonderful so long as it makes you feel better. It sounds like you are doing great, but if it were to make you feel like crap for days after exercising then you need to ease up to a level compatible with your current state of health and the other non-optional stresses you must endure. Adapting to keto can be an added stress at first but it should get easier.

Congrats on the awesome loss of 10 lbs in 2 months. Odds are much of the loss was water at first but given time the fat loss will catch up and the scale will continue moving, I suggest taking a weekly selfie instead of using a scale to monitor your progress. A picture is worth a thousand numbers.

(Martha Mac) #20

Hi, Iā€™m new, this story sounds a lot like me but I have been in ketosis for 4 weeks with consistent blood ketone readings of 1.3 to 1.8 mmol/L and NOT an ounce of weight loss. I know I know Iā€™m not supposed to be worrying about weight loss but itā€™s a bit demoralising. I started Yoga and now wonder should I stop? I also havenā€™t been too worried about CICO concept due to reading not to be concerned but I admit with zero weight loss Iā€™m so tempted to cut back on fat and caloric intake and increase exercise- but Iā€™ve been told so many times ā€œdonā€™t do it!!ā€ Help! ? I know Iā€™m in ketosis and I know I do actually seem to feel better in terms of my energy and mental clarity. I want more though. I feel a bit fed up with hearing about weight loss on Keto when Iā€™ve been monitoring my every morsel and keeping my macros perfect and have been in ketosis for 4 weeks and still not a zip on the scale :frowning:

(Kyle Kerstiens) #21

Nene - Can you provide more detail? Gender, height, weight, body composition, daily intake, fitness? It helps give a better solution