Looking for advice: week 1 weight gain

(JojoBean) #1

Hi everyone, into my first week, I gained 2 lbs. The Keto calculator for my stats came out to be:

50/F/5’4" | CW 165 | 42% BF | Lightly active

  • 1388 kcal Goal, a 17% deficit. (678 min, 1672 max)
  • 25g Carbohydrates
  • 77g Protein (58g min, 95g max)
  • 109g Fat (30g min, 140g max)

My sample meals would be scrambled egg with 1 egg, 1 cup mushrooms, 1 cup mixed peppers/green onions/asparagus sauteed in 1 tbsp of butter. Lunch could be 1 slice of sprouted grain bread (12 g net), roasted chicken on mayo and 1 cup of blackberries, snack will be 1/2 cup walnuts or 1 whole avocado with cherry tomatoes, and dinner will be 1 cup of sauteed bok choy with roasted pork belly and 1 cup of blackberries. The only dressings I use are mustard, Italian seasoning, mayo, olive oil, lemon juice, butter, and dry rub for meat without sugar. I finish it off with a square of pure 99% chocolate bar.

Other snacks I concoct: 1/2 cup coconut water + 1 cup frozen blackberries in the NutriBullet, or cucumber and hummus, or egg salad with mustard and mayo, beef bones broth, chicken salad with almonds and kale.

I did have the headaches around days 3-4 but it went away. I weighed myself today. Last week, I was 165 lbs and today I was 167. I walk 6,000 steps (about 2 miles a day).

Am I doing anything wrong with the food? Not enough of something or too much? Thanks for any insight from the experienced folks!

(What The Fast?!) #2

I’m not an expert, but I would say not to worry about calories and instead focus on getting more fat. Eat some protein and eat fat until you’re full. The best advice I got was to just eat fat to satiety and not stress about calories - your body is smarter than a calorie tracker.

I would cut out all the fruit, coconut water, hummus, and also the sprouted grain bread for a little while as well. Each cup of blackberries has 14g carbs - I know the NET is less, but it’s still 7g of sugar. A lot of people count NET carbs, but in the beginning, I would try and stay under 20g carbs total - mainly from greens.

Those are my two cents, but there are many more experienced people who can give you their thoughts.

#3

yeah, I agree with @KetoLikeaLady. It may be that your carb count is too high. I know I wouldn’t be able to lose weight with the foods you listed.

It also looks like you are ignoring fiber carb grams, and only adding net carbs? If that is the case, the 25 grams carbs (net), could be something like 50 gram total. For some people (like me), the limit for weight loss is 20 grams total carbs. So, food like sprouted grain bread are not possible really, as they take up the lion’s share of the carb count. Also, there are carbs in high fat foods like cream and cheese…so it all adds up pretty quickly.