New and need help

(Lori) #1

I started the Keto Diet 1 week before Thanksgiving and followed it through the holidays which was a huge accomplishment for me. I am 9 weeks in and have only lost 12 lbs. I have a lot of weight to lose and have been fighting this battle most of my life. I am wondering if I am doing the diet wrong due to slow weight loss. I put info in my fitness pal every day. I have 8% carbs, 25% protein and 68-70% fat. Does this look correct?

(mole person) #2

Can you give us your age, sex, height and weight as well as the number of grams of carbohydrates, protein and fats that you are using for your macros? It’s much easier to give tailored advice when we have that sort of information. It is also very helpful to give as detailed a picture of your eating as possible. What and when do you eat and drink in a day?

(Allie) #3

You’ve lost over a pound a week but aren’t happy with that? How long did it take to put the weight on in the first place? Ease up on yourself and trust the process, it’s happening.

(Robert C) #4

THAT is a total win! Congratulations.

Honestly, you have not given enough information to say whether you are doing it right or not but the numbers you did give look promising.

After 9 weeks the (potential) large water weight drop is out of the picture and being down 12 pounds is a great 1.3 pounds a week on average. I think that is good because faster weight loss usually implies some restriction is happening or people are trying shortcuts too soon.

If you want more detailed feedback, we’ll need a description of how you are undertaking keto - % macro breakdown does not tell us if you are under eating - “a lot of weight to lose” to some people is anything over 10 pounds - to others it is triple digits.

(Allie) #5

@lmelegos I just read in another post that you’re only eating 1300 calories a day? Please do not limit calories as you’ll harm your progress. Keep carbs low as possible, ideally below 20g, and let your appetite tell you what you need protein / fat. Keto is NOT a calorie reduction diet.

(Lori) #6

Need to lose 100lbs! Huge amount!

(Lori) #7

On my fitness pal I am set at 5% - 8% carbs, 20-25% protein and 65-70% fat.

(Lori) #8

16 g carbs, 85 G protein and 106 g fat. Does that seem correct?

(Lori) #9

Averaging 16 g carbs, 85 grams protein and 106 grams fat. Does that seem like I am on the right track? I just need some encouragement and advise.

(Lori) #10

16 g carbs, 85 G protein and 106 fat

(Lori) #11

My first meal is lunch and second dinner. There is always a 13 hour absence before I eat the next day.

(Robert C) #12

Definitely on the right track!

Again, 1.3 pounds per week is a promising number and will get you 80% of the way down if you keep your investment carefully guarded (i.e. while it is working, might not be good to look for speedup short cuts to avoid losing your keto investment and weight loss with a bounce or “falling off the wagon” experience).

Feel free to provide more details - I see 13 hours of no food - good reasonable amount.
Again, don’t feel you need to up that while losing weight without shortcuts - keep it in mind for later.

(mole person) #13

Honestly it sounds like you are doing just fine. If you are really not consuming any calories between dinner and lunch then you are giving your body a very nice insulin break every day.

16 grams of carbs is excellent.

How is your hunger?

I think you should just keep going as you are for now. If you stop losing weight for a few weeks then we can see if anything should be changed up, but as long as you are having success there is no reason to restrict more.

(Lori) #14

I really appreciate your feedback.

(Running from stupidity) #15

Keto is this easy (Keto for beloved noobs)

This is for Phase One - the starter phase. It’s still not complicated later, but this is the really easy to explain version which will help you no end.

  • Eat under 20g of carbs a day

  • Don’t worry about the scale

  • Eat plenty of good food - fat and protein - while adhering to 20g/carbs/day. Don’t worry too much about macros and calories EXCEPT carbs. Keep them below 20g/day. (Prioritize the protein - always start with protein in every meal, but don’t panic about it.) Your job is to get fat-adapted, so give your body the fuel you want it to use. Also, your appetite will vary - it’ll disappear, then it’ll come roaring back. Happens to most people, don’t sweat it.

  • ELECTROLYTES/SALT - KEEP THEM UP

  • Buy the meat you can afford - don’t stress about grass-fed, organic (con), etc… The worst meat is better than the best bread.

  • Fasting is a tool. Nothing more, nothing less. Works for lots, not for others. Don’t let tools tell you to use it before you’re fat-adapted and it makes sense.

  • This site has a search function (magnifying glass at the top of the page) and a newbies section - use them both, you’ll get a better variety of answers to your questions far more quickly that way. SERIOUSLY, THIS IS VERY USEFUL.[1]

That’s as difficult as it needs to be for a couple of months.

My good friend Terence (being friends with a Kiwi feels kinda dirty, but there you have it, keto makes for strange bedfellows) tells me this thing I have described above is called “dirty keto.” So yeah, do dirty keto, kids! :slight_smile:

Lots of Love, THE JUICE

Expanded version is HERE

[1]If you can’t find a useful answer after searching and reading for a while, we can help you a lot more if you tell us relevant data about yourself such as your reasons for doing keto, your weight/height/age/gender, a sample menu plan & any relevant health conditions.