I have been living Keto since Nov 1. I started at 245 lbs. Nov 29 I was 233 lbs. My goal was 230 by end of Nov. On Dec 1 I was 237 lbs. Today 239 lbs. ! My diet is very strict with 20 or under carbs per day. I eat eggs, bacon, olive oil, nuts, cheese, beef, salmon, chicken. I use MCT oils and Keto greens. I drink green tea, black coffee and water. I basically have a bottle of water in my hand all the time. I do moderate exercise that includes both cardio and strength and stretching 3-4 times per week. No bread, no sugar. I feel the worst thing I am eating is a salad which consist of spinach, olive oil dressing, meat, egg, cheese and almond topping.
What am I doing wrong ? Am I destine to be at this weight ?
Need Keto advice
Hem187
(Craig Johnson)
#1
decreebass
(the cheater)
#2
Nuts can have lots of carbs, as can cheese and salad dressings. What are keto greens? Do you mean keto-friendly greens? Not being facetious, just trying to clarify and make sure it’s not some supplement I haven’t heard of 
Are you tracking every calorie and macro? I know there’s some mantra around these parts that you don’t track calories or macros, but at least for the first few months, it’s important; not only to know EXACTLY what you’re putting in your body, but so that you can get a good grip on exactly what a serving size of everything is (usually shockingly smaller than one would suspect).
My advice would be to get MyFitnesPal on your iPhone or Android, pay for the premium service for at least a month or two, and get deep diving with your calories and macros
What are your caloric and macro goals? Are you being sure to not eat to much protein? I’m 6’, 180lbs, 20% bodyfat so my protein intake goals is right around 70g per day (that’s not a lot). Many people over do it in the protein dept.
RobC
(Robert C)
#6
Keto is not really a true weight loss diet until after about 6 weeks or more - after you have become truly fat adapted.
THEN you can vary calories on your plate and easily have the fat burned from your body fat stores.
Beginning keto (first month or two) can have all sorts of weight changes - up or down - maybe due to just going away from processed foods, could be “water weight”, could be unintentional calorie restriction, could be the start of a new exercise program.
The logic of “I lost X pounds in my first few weeks of keto” being extrapolated to “I can lose X pounds every few weeks of keto” is not sound thinking.
Once fat adapted and after the keto way of eating is truly in place - that is when you can steer the ship. If you are gaining - maybe satiation is messed up for you or stress levels and sleep are not on point or you’re too good of a cook. If you are losing too fast, maybe you are accidentally calorie restricting (which will work for a while before backfiring).
Then you can measure and take action toward positive change but - in the adaptation phase it is best to keep calm and keto on!
Hem187
(Craig Johnson)
#7
decreebass
(the cheater)
#8
Well, just in breakfast you’re already at about half of your daily allowance of carbs…
That’s good that you’re tracking, though. I wouldn’t trust the “exercise” calories bit. That’s always wildly inaccurate lol. And rather than having the percentages, I would set it up so it shows you exactly by grams how much of each macro you can have.
Sorry if I sound nit-picky. I just want to see you succeed 
Hem187
(Craig Johnson)
#9
With a breakfast like that there is no way to cut more carbs out ! At least I can’t figure it out.
JohnH
(John)
#10
Week 4? Sounds like the typical Post Induction Stall Synrdome. I lost in weeks 1 and 2, flat in week 3, gained in week 4, then back to losing in week 5. It’s not a straight line, and you don’t need to be eating fancy supplements or trying to pack in extra fat or MCT oil.
Hem187
(Craig Johnson)
#13
I thought so also but I wanted to see if MCT made a difference.
I agree with you about the call stall syndrome. I was thinking that also.
JohnH
(John)
#14
There is some information that MCT oil is beneficial. I just have never used it.
From my experience, changing to this different way of eating requires a leap of faith and a decision to stick with it, fairly strictly, for 6 to 8 weeks, then check your results and see if it is delivering what you want.
If not, you can see if you need to fine tune your approach or try something else that may work better for you.
It’s working for me. Week 13, weight down 12.5%. I just try to go with the basics - eat real food, mostly prepared by me, keep carbs low, don’t avoid fat, use healthy fats, don’t eat more than what is required to make me feel adequately fed, try to eat full meals without snacking in between.
That’s pretty much it. I do take a few supplements (magnesium, vitamin D, B-complex), but nothing else out of the ordinary. My coffee is riddled with bullet holes because it is just black coffee.
decreebass
(the cheater)
#15
You’re probably okay; I forgot to subtract the fiber; but that’s still about a third of the way there. You’re doing very well. Just be extra vigilant.
And frankly, KCKO - you’ll have ups and downs, don’t lose hope and throw in the towel. Weight loss is just a pleasant side effect of keto. As others have said, as your body fixes itself, it’ll be adjusting what’s “normal”. Just ride it out and keep to under 20g net carbs daily, as well as just enough protein to maintain lean body mass (~1g per KILOGRAM - not pound - of LEAN bodymass; i.e., not total body weight), and the rest in fat (working with maybe a slight caloric deficit based on your metabolic needs.
And, of course, keep coming here for encouraement and information. There’s a lot to take in. I’m still learning after nearly a year of keto!
islandlight
(Laurie)
#16
Hi, @Hem187. I’ve had lots of ups and downs since I started in mid-July. I feel pretty discouraged when, say, I slowly lose 7 pounds and then suddenly gain 5 back. Or when I seem stuck for a whole month. Or when I have a sudden loss (yay) and then slowly inch upward again. But when all is said and done, I’ve lost 22 pounds in 20 weeks.
And I ask myself: What’s the alternative? Giving up and just gaining it all back? For me, that is the alternative. No thanks, I’ll take the slow and not-so-steady loss and look forward to more.
As others have said, you can’t really control how much you’re going to lose, or how quickly, but you can keep learning and tweaking. Good luck!
CarlKeller
(Carl Keller)
#18
If you are having consistent all day energy, no cravings for carbs and don’t have gnawing hunger issues, you can try to back off some of your fat intake. Once your body gets used to using fat for fuel, we can let our body fat be the main source instead of the fat we eat. My first 6 weeks I was used to eating 150 grams of fat per day and once I backed down to 100 grams the scale continued to move for me. I’m still not having cravings, my energy is consistent and I can go 24 hours or longer without “dying” of hunger.
Not sure if you are ready for this yet, but it’s something to consider trying.
Monurse
(MelissaH)
#19
My advice is to be patient and eat as many clean and real food as possible. Make sure you are getting enough sodium in. If you have a lot of body fat to lose you don’t need tons and tons of fat. Let your body burn it’s own fat.
240lbfatloss
(Ken)
#20
Sounds like you’re adapted, and using fat efficiently. Cut fat down to 60 percent of calories, protein to 35 percent, and add in some fibrous veggies. Then, adjust food amounts so that you’re actually hungry when you eat.
