One month in no cheats but no progress... help!

#1

Sorry for the long post but trying to give as much ch needed info as possible. Can anyone advise me what I’m doing wrong here? I know so many people who have dropped pounds quickly in my real life and on line. Men and women and all ages. I’ve been doing my best efforts at Keto for about 5 almost 6 weeks and have lost a whopping wait for it… THREE POUNDS! I have never cheated I swear, the only thing I treated myself to was a couple tablespoons of sugar free cool whip and cocoa powder 3 times and that was only in the last 2 weeks as I really tried to change my sweet habit from the start. I will chew sugarless gum once or twice a day and a couple times a week a Diet Coke. I drink Lipton diet citrus green tea a fair bit and the yogi Blueberry Slimlife green tea straight up no sweetner. I learn all I can and listen to 2keto dudes podcasts, Dr Fung and Meghan podcast, Obesity Code in audible, I read forums and watch YouTube videos trying to understand the science of it all which, I think I get other than a few remaining questions. I really don’t know what I’m doing wrong. I feel slightly better as in no more sugar crash cycles but by no means do I have the magical unicorn of amazing mental clarity and energy. Keto sticks show moderate color fir ketones always. I’ve sort of fasted several times but not truly yet, more so timed eating trying to go until 2 pm or so to eat except maybe morning coffee sometimes. With cream or half n half only. If I do eat breakfast it’s always includes fat like a couple pieces of bacon or scrambled egg with mushrooms sautéed in butter or coconut oil and I don’t need lunch. I don’t do BPC or fat bombs. I’m a walking fat bomb. (50 lbs to lose) I’ll save those for when I don’t have enough on me to live on someday - I hope. (Positivity, folks! )
I’m 52 female post menopausal so it’s not hormones. I have put this all on in 4 years as my life became and continues to be very stressful. (Why couldn’t I be the stressed out skinny girl, geez). I’m recording my food and tracking macros and staying within the calculated limits. Last labs just below prediabetes and I’m determined not to cross over. High triglycerides as well. Aiming for smaller clothes and better lab results.

So my question other than what am I doing wrong is this - am I correct in the following assumptions:
-eat fat to be satiated but not excessively because I have stored fat

  • if I have stored fat don’t add extra like fat bombs and bpc until at or near goal weight
  • don’t eat too much protein
  • eat extra salt (I add pink Himalayan)
    -no snacking and keep feeding in an 8 hour window when possible
    The only thing I can think of is nuts. Sometimes if I don’t have time or the correct food to eat I’ll eat nuts - plain almonds or macadamias.

Love the advice to do this Keto thing better. I’m not giving it up I just want to get it right.

Thanks y’all!

#2

Keto is not a magic quick weightloss diet. It can happen to some people but it shouldn’t be expected.

With that said. You have included little to no information about your food other than you are ingesting artificial sweeteners through drinks and chewing gum. This can be problematic to some. You might want to give those up and see if it makes a difference.

Three pounds is progress. It takes time KCKO

#3

Thanks Trisha. I wasn’t sure how much detail I needed to provide. I try to eat “real food” as much as possible and I do like to cook. I eat a lot of salad and green leafy veggies or zucchini or broccoli with at least one meal or as a meal, I turn a lot of things into lettuce wraps like chicken salad, tacos and BLTs with mayo, egg salad, etc. I eat lot of Caesar salad with chicken, bacon or steak added, chef salads or chopped salads full of meat and eggs and avocados etc. but no croutons or carrots or peppers or starchy or root veggies or fruit of any kind except the odd slice of lemon in my water. No wine even :worried: If it’s chicken breast I try and add some fat like mayo or cheese or avacado or something to it. I don’t eat fish or seafood but pork beef and poultry are all on my plate. No bbq sauces or ketchup or anything. Salad dressing is always ranch or Caesar. I eat all kinds of cheese except blue and feta. I haven’t gone crazy with any Keto recipes yet just basic carb elimination simple meals. I think I’ve found a decent work around to any restaurant menu so far but I stay away from Italian, that’s too hard.
So… maybe it IS the artificial sweeteners. Thanks for the tip I’ll try to go without this week and see if I make any progress. I know it’s not magic but I did expect more than 3 lbs given my diligence and the length of time so I am just verifying I’m on track before going too far down a wrong path. I mainly focus on very low or no carbs knowing they will add up in the foods I eat, even the “good” stuff. Onward and downward I hope, I hope that provides enough info and thanks again for the reply. :slightly_smiling_face:

#4

Fat: Contrary to popular belief, you can eat too much fat. Especially once you’re fat adapted and if you’re overweight (50 to lose). If you’re using dietary fat for energy, you’re not going to burn as much body fat. You should be less hungry now and able to cut back.

Carbs: Make sure you’re not getting hidden carbs in those salad dressings and other items.

Protein: Make sure you’re getting plenty of protein, not just fat.

(Jenny) #5

i have an issue with this: it can happen to some people but it shouldn’t be expected.

I think its fair to say most people start keto to lose weight. magic, no, but a good solid plan will lead to weight loss. And, there’s nothing wrong with doing keto to want to lose weight.

For many people doing keto and “feeling better” is a great thing but not the main goal.

Just kind of a trend I’m noticing on here lately…

anyway

OP I do think post menopausal is a more challenging time for weight loss. Everyone is different, some people say dairy or nuts will slow their weight loss. I know for me I have to monitor calories. But I would say try that only after you think you’re fat adapted. Or, intermittent fasting or alternate day fasting…sounds like you are easing your way into that. Also not sure if you exercise, i do need to exercise or i will stall. Many people do not, but I sure do!

sounds like you are doing an amazing job!

HTH

#6

No worries on not enough protein more so was worried about too much, as I really don’t weigh or measure or know my lean mass. (It’s in there somewhere lol) Thanks!

#7

Thanks Jenny for your supportive comment. I DO want to lose the weight and I think a lot of the other benefits will come along with that. As for exercise I’m going from sloth mode to trying to do more activity in small bits to start. Like riding a stationary bike and intentionally walking farther from A to B, taking stairs. Baby steps I know and I need to do this for general health. Thanks so much!

#8

post- menopausal does not mean that you no longer have hormones! Lots of hormones are involved in our health, and the female ones are still hanging around (in your fat cells among other places), which isn’t necessarily a problem, but there’s likely plenty of balancing and healing that can happen as you clean up your diet.

Baby steps to more movement sounds good!

(Jane) #9

I looked up my weight progress from last Thanksgiving when I started low carb. I had lost 10 lbs (mostly water) after 6 weeks but I also GAINED up and down during that period.

The first 6 weeks were about my only gains. Stalls - yes. But then a whoosh after a stall. But gaining early on isn’t unusual. Your body is trying to adjust to fueling itself from fats instead of carbs and it may rebel. LOL.

(Cynthia Anderson) #10

Some other easy ways to sneak in more activity. If you use a dishwasher hand wash instead.

Spend extra time cleaning.
Knit
Crochet
Needlepoint
Spend more time standing
Stand on tiptoes
Fidget
Lean forward then Back
Cross and uncross your legs.
Any and all extra movement burns calories

#11

Interesting I never looked at it that way. I figured post hysterectomy = no hormonal influence like before with cycles. If they are stored in my fat cells then I have plenty of hormones still :wink: Thanks!

#12

Good to know, thanks. It’s always a comfort to know you’re not alone and I’ll be more patient.

#13

I’m 57 and post menopausal as well for 5 years. I started this journey of Keto and IF and a few EF’s back in October/November last year. It’s now August and I have dropped 36 lbs of the approximate 50 I had extra. So although 50 sounds like a lot MY body didn’t seem to want to give it up fast either.

I got fat adapted and then started to cut back on the amount of fat I was eating so my body would eat it own.
Things that stalled me until I learned better?
Get rid of artificial sweeteners of all kinds.
Stop eating “convenience” foods. Those are the easy packages items that are definitely Keto friendly but still kind of processed.
Lowered my protein intake to .5 to .8g of protein per pound of body weight per day ( worked out to about two servings of protein the size of the palm of my hand)
Stop putting anything in my coffee until after my first meal which was and is usually noon and then only 18 or 35% cream.
Went to two meals a day and had second one by 6pm.
Every once in a while (once a month-ish) I had a day where I just ate more. Seriously ate more! Still Keto and maybe a glass or two of red wine. Because Life is also about “feasting” along the way.
Worked up to 18/6 ish most days with a few 42 and 48 hr fasts and once did a 72. Although thenxloser I got/get to goal the harder the longer fasting was/is so now I’m mostly OMAD OR 2MAD.
Oh and no snacking in between meals!

And patience. And staying the course. It will happen.

(Alison) #14

I’m 53 and post menopausal but on HRT. My weight loss is slow but I now know I just need to keep going even though it feels like my body is fighting me all the way. But the loss and exercise mean I’ve not needed a stick to help me with my arthritic knee pain for over a year so that’s a big win for me. So 20kg in 18 months is no sprint, but I’m happy to be the tortoise rather than a hare!

(Splotchy) #15

Also, don’t judge your results solely by weight. Possibly your body is getting rid of fat and replacing with protein. You may thus be quite a bit smaller and healthier without much weight loss. Plus, as you’ve paid attention to salt supplementation, you’ve probably not had the diuretic water loss which can look impressive but is really just a false start!

KCKO

(Catherine Aldous) #16

Have you taken body measurements? I’ve lost no weight over the last month but i have lost about an inch from my bust, waist and hips! Lots if folk on here including Carl and Richard talk about losing inches rather than pounds as our bodies adjust to fat adaptation. I made a decision to put the scales away for at least 2 months and instead focus on weekly measurements.

#17

Thanks Femstrong for the tips to avoid stalls. Today is day one with no Diet Coke. Interestingly I had given it up for years and this weight gain does coincide with starting up again, not that it’s the sole cause but the time line is the same. Other than a major stressful event and never getting a full night of sleep ever again that is my only real lifestyle change. Splotchy, I see no visible measurable signs yet but I’ll be a patient tortoise like Alison says :turtle:
Have a great day all and thanks!

(Karen) #18

Thank you so much for all of your tips. I too am 57 and 5 yrs post menopausal. Start weigh 177, current weight 174 but been as low as 172 three days back. Been on this for 2 weeks. Not a long time but if my numbers are wrong fot my age, I don’t want to wait 4 months to fix them! Hoping to be closer to 140 in 6 -9 months. My 28 yr old daughter has done extremely well (35 lbs so far and she said that it is easy to do and meals and fat bombs are so tasty that she does not feel deprived) I have used all on-line guidance for setting up numbers. My daily goals for macros are possibly off for my age. May I ask what yours are?
My (per day) calorie max is 1352, protein s 75 g, net carbs are 20, and fat is 100g. Daughter does not even think about calories as long as her other 3 numbers are good. I don’t think that will now work for me at this age and super slow metabolism. Also, do you count your daily calories ? Is my fat too high? Started this plan after 3 months of no sugar, minimal sugar. Now I only use swerve (erythritol) 1serving /day in a fat bomb) and One packet of organic stevia per day in my spinach/hemp/avacado green smoothie. Rest of meals tend to use leafy greens, no more than 4 to 6 ozs of chicken and or beef, avacado, celery, eggs, good oils , etc. loss has stopped and even started adding back on for no apparent reason other than fat/protein/ carb ratios land quantities being off. Yes, I could just wait 4 more months to KETO ON but! What if my fat/ protein/ calorie/ carb numbers are way off? I have a difficult time navigating this site, but I will keep checking back every few days. Thanks in advance for your numbers!
Kaylee

(Karen) #19

Also, to add facts to my question on you daily goals;

I rarely eat any processed foods (over 3 years), am Lectin-Free free and only eat grass fed beef, pasture raised eggs and goat cheese prdducts (no lectins). I never drank soda of any type (hate it) and have already been thru Keto flu, no sugar cravings due to history of pretty low sugar intake. If any other would Also like to show ratios that have been very successful for them (over 50 and female) I would greatly appreciate seeing those numbers, thank you all so much

(Karen) #20

3rd part to question on femstrongs numbers:
My Ratios are probably good 75% fat, 20% protein, 5% carbs but it’s the total calories that these areas are based on that could be my issue. 2 meals per day may be a great future plan but for now too hungry in the am and dinner (with eating lunch) to imagine 2 meals /day. I probably need to research ways to gradually move towards that idea too.
Ps -exercise is 3x per week - either gym for 1 to 1.5 hours or 13 mike bike ride.