I am a month into this diet and have been really good except an occasion drink on the weekend - but not every weekend. And, only drank vodka or prosecco. I am 58, and want to loose about 15 lbs. (or at most 20). I only achieve mild ketosis and am very strict. I usually have some sort of egg or eggs for breakfast and coconut oil in coffee with cream. For lunch I usually have a salad of romaine lettuce with avocado and cheese and ranch or some days a slice of turkey breast with riced cauliflower and dinner is almost always a salad with the same or a turkey burger with cheese and sometimes bacon. My caloric intake is around 1000 to 1200 per day and I always have difficulties losing weight. I measure my ketosis with the strips you can test your urine with. I am needless to say getting frustrated. I have amped up my workouts to about 3x per week about 45 min to an hour of cardio - but i work full time and any more is difficult - any suggestions??? I do like the way I feel however, I feel good not hungry at all, I feel sharp in my thoughts… just want it to work.
One Month in Cant loose weight
Too much exercise not enough food? would be my take on your regime.
Slowing your BMR will not help you shed pounds. Eat more move less… (should this be the new keto mantra?).
I’m terrified to increase my food intake. I have always had difficulties losing weight and can gain very easily. I have lost weight in the past but even with Dr. programs, they have been amazed how slowly I lose. I have a lot of muscle mass, but a stubborn fat loss problem. My body likes extra weight
Until you are fat adapted you may need more fat. Not a crazy amount but more than it looks like you’re getting. After you’re fat adapted you can cut it back and let your body use stored fat. And if your salads are huge it might be more carbs than you need. If you’ve been calorie restricting a long time your body may be afraid to burn fat. Another thing to consider is that the less fat you have to lose the longer it takes.
And if what you are doing isn’t working, what will it hurt to try adding some calories for a week or two? If you don’t like it you can go back to calorie restriction. Me? I’ll never do that again. If you are going to do keto do it as stated, or you won’t know if it works or not. It’s a total mind reset.
KCKO
It sounds like you’re doing too much too soon. 1000 calories sounds low but I don’t know your stats. I’d start with the basics:
- Calculate your TDEE and eat at up to a 20% deficit of your caloric requirements.
- Log everything that you eat and drink in an app such as myfitnesspal or cronometer. Do this for at least a week. It will give you an accurate idea of your macros and caloric intake.
- Do not rely solely on the scale. Take measurements. There was a time when my weight stalled for 4 weeks, but I still lost inches.
- A month in may be too early to become fat adapted - do not add more exercise than what you’re already doing. It will only add more stress on your body.
- Patience. 15-20lbs is not a lot and the last few lbs are the most difficult to get rid of. If you’re certain you’re doing it right, trust the process.
I am already logging my food and tracking my macros …And my salads are not huge… just like a side salad I know many veggies have carbs. I was thinking of going a little less fat and low carb…? I know I have to trust the process - just gets me worried and of course frustrated…
Your energy consumption seems waaaaay too low. If your metabolism is wrecked, you need to repair that first. Don’t eat to a caloric deficit, but instead eat in a time restricted window, maybe even at a caloric surplus to repair the metabolic pathways
True fat loss is accomplished by manipulating hormones- NOT by calorie restriction. Once the body is hormonally balanced and metabolically healthy, the fat stores will get normalized by the body asking for the nutrition it truly needs
Read and watch Jason Fung
Marianna, in addition from all the guidance you’ve already gotten on here, I would say: take measurements! especially for women (and especially for women who work out), you’ll likely see fat loss and recomposition before you see a change in scale weight.
It’s fat you’re interesting in losing, right?
ok so if i add more fat should it be only healthy fats ? and how much more? Yesterdays Macros were 69% fat, 18% protein and 14% carbs on about 900 calories.
Yes, healthy fats like any fat from meat, butter, olive oil, etc. Avoid vegetable oil. But even bad oils are not so horrible for weight loss. But not good for other health issues. Standard macros are 5% carbs, 20% protein, 75% fat. A better way in my opinion is under 20 grams total carbs, protein enough to protect muscle mass, based on lean body weight, and fat to satiety. But if your metabolism is broken sometimes tracking macros can teach your body what true hunger is. The 2 Keto Dudes first podcast is a good guide for beginners.
This is really low…especially if you are working out. If your body thinks it is starving it will hold on to every bit of reserves it has for dear life. You need to eat more food and let your body know it is not starving and that it is safe burn those excess fat reserves. I would NOT eat at a defecit at this point. I know it seems scary at first…how can eating more help me lose weight…but it does! Trust the process. And don’t worry if this does not happen overnight.
I second the “kill the cardio” mantra ( and vote for the awesome new saying!), plus would add:
Start a Slow Burn strength training program
And also second the gradual increase of food.
You might also watch dairy, cheese, nuts, sweeteners…I am 56 and 15 lbs from goal ( or thereabouts) and found a lot of triggers.
Throwing my hat in the ring with the “too few calories/too much cardio” crowd - even if you do lose weight you’ll end up losing muscle which will only slow your metabolism further. Eat a decent amount & swap out some cardio for weights. It may take a bit longer (you’ve not got much to lose) but it will be worth it in the long run.