Not getting results:(

(Behi) #1

Hi,
I’ve been on Keto for a month, have been tracking my calorie intake of 1300 through carb manager and I brlieve I’ve been doing everything right but lost only one pound. I am quite frustrated and not sure what to do. I also do kickboxing 3 times a week. I can’t fast due to my very busy life style. I welcome your thoughts. Thank you.

#2

You need to provide more detail. What sort of foods are you eating, how tall are you, what age are you, what gender are you, how much do you need to lose, do you suffer any kind of metabolic derangement ???

#3

I agree with safi, we need some numbers and info before we can really help.

Right off the bat 1300 Cals sounds like you are doing a low calorie (not low carb) diet?

When I first started the “eat less, move more” mentality was alive and well within me, I had to break it and do the opposite - I had to eat more! If you don’t eat enough you’re metabolism grinds to a crawl.

I also had to make my peace with fat, that just meant using some butter and olive oil (no I don’t drink it every chance I get, it only takes a bit …)

(Running from stupidity) #4

These things.

(Sheri Knauer) #5

Yes, more info please. And what you have told us, like Alex99 mentioned, 1300 calories is too low. We’d love to help out if we can.

(Behi) #6

Thank you for your resonses. I am a 42 yo female. My weigh is 186 and my hight is 5 5. I am following a keto diet, 75% fat, 20% protein and 5% carb. Here is a sample of my carb manager report.

image
DFAD07FF-4496-4972-AF0C-3A1E806F99F5.png1242×2208 326 KB

(mole person) #7

Can you tell us a bit about what you eat and when you eat? Also, do you find that you are still hungry or is the amount of food you are eating right now satisfying you completely?

(Behi) #8

I normally eat cheese, butter, heavy cream, zucchini, cauliflower, green beans, lettuce, cucamber, reddish, a little bit of nuts and raspberries, eggs, chicken, ground beef, 1 slice of keto bread per day ( 1gr net carb), stevia. I track everything I eat through carb manager so I don’t eat more or less then I should. Some days I don’t feel hungry and sometimes I still am at the end of the day. depending on my activities.

(mole person) #9

When do you eat? Do you have three main meals? Do you have any snacks throughout the day, and if so how often?

I’ll start an answer while waiting for this last bit of information. First of all don’t worry about not losing weight yet. The first 6 weeks or so is a period where your body is adjusting to a very different style of eating. Many, many people don’t lose any weight in this initial stage.

What is happening as you make this transition is that your body is getting better and better at using fat for energy instead of glucose. Once this happens you will start to feel much less hungry than you used to and your body will very easily take the fat from your body instead of your plate without you feeling any discomfort. You do not need to eat every gram from your macros. The only one that you should try to hit is your protein macro in GRAMS not as a percentage. So in your case, from your screenshot, it looks like that’s about 73 g of protein. You can have UP to 20 net grams of carbs but you can have fewer if you want, and you can have UP to about 100 grams of fat. Now you do need to have some fat. Fat is where you are getting almost ALL your energy from and you’d feel terrible if you didn’t eat it. But you do not need to eat it all if you are not hungry for it and that’s part of where the weight loss comes from on this diet. Your body becomes more and more happy to eat the fat off your body instead of your plate.

People get very confused by the macros at the start of keto and think that all the macros are targets to hit. Only protein is. But, this is not a diet of calorie restriction. You are not supposed to starve yourself. Keep eating until you are satisfied and you should find that in the next few weeks you can naturally drop some of the fat.

So listen to your body. If you’re not so hungry sometimes add a bit less fat.

Meal timing is also VERY important however and I’ll get to that after I hear when you eat.

(Behi) #10

Thank you so mych for the information, it’s very helpful. I eat anytime and I usually eat snack, mostly cheese or greens with dressing or coffee with crwam, in between meals. Sometimes I try not to eat until noon and try not to eat after 8 pm. Having said that, most days I will eat my BF around 8-9, my lunch around 1 and my dinner around 6-7.

(Jane) #11

By eating 3 meals a day and snacking in between you are keeping your insulin elevated all day and that prevents your body from accessing your body fat stores for fuel.

You are just getting started so I wouldn’t try fasting yet. Start with eliminating the snacks first - eat more at your meals if you have to.

Then in a couple of weeks you should be getting fat-adapted and the first signs of that is hunger is reduced. Then start skipping breakfast and eat your two meals within a 6-7 hour window. That way you are fasting for 17-18 hours so your insulin should drop and you should start losing fat.

(mole person) #12

Exactly what @Janie said. This diet works best when your insulin is very low. This is when your body opens up your fat stores for energy. The longer the periods where you get no food, the lower your insulin will drop. For some people, insulin never gets low enough if they eat too many times during the day. So if you can, start leaving out the snacks. If you’re too hungry, then just keep going like you are for a few more weeks, but eventually, to maximize your weight loss you want to reduce snacking.

This doesn’t even mean you have to eat less in a day. You can eat more at the meals that you do eat. You just want LONGER periods between food. Trust us, this works amazingly well.

You may feel a bit hungry at first at the times that you are used to snacking, but this is just because your body is habituated to getting food at these times. After a few days of leaving the snacks behind you will feel that hunger reduce and eventually disappear.

(Behi) #13

Thank you again. I will try that.
Happy New Year​:confetti_ball::tada::confetti_ball::tada:

(Behi) #14

Thank you for the information and Happy New Year​:confetti_ball::tada::confetti_ball::tada:

(Behi) #15

Hi again. One more question. What about eating a snack with almost no calorie like lettuce or a lemonade made with stevia? Woukd that affect the insulin levels as well? Thank you

(mole person) #16

Yes, both are likely to have some insulin response and so it’s best to have nothing but water. On this diet it’s better to have less frequent larger meals and leave snacks behind as soon as you are able. If you find you are really hungry, just have a meal. If all you want is a snack, chances are you could wait until the next meal. We don’t work the same way once we’re fat adapted; you won’t be as hungry as you used to be on a carby diet.

(John) #17

That is actually true of any healthy way of eating.

(Running from stupidity) #18

#VOTE1JANIE

(Behi) #19

Wow, interesting. Thank you.

(mole person) #20

Yes, you’re absolutely right. We’re told that many small meals are good but it’s actually just a way to keep your insulin nearly constantly high.