Please help, I'm not losing weight

#21

One should eat 120 gr. Of fat?

(Kiranjeet Bhabra) #22

I belif apart frm 8lbs ur cloting are much more loose perhaps…u can fit into som jeans were tight before…im nobody 2 advice bt…js to share with u i was doin keto for 7days…i didnt loose any weight…bt my shirts n pants were much loose …fell off the wagon…starting keto soon

(Todd Allen) #23

Yes.

No.
There is no certain amount of calories one should eat, nor is it possible to measure them accurately.

I don’t explain it. I don’t care if someone else can eat 5000 calories per day of fat and loses weight. I care about what works for me. And to find out I experiment. It’s ok to make mistakes. Just learn from them and move on.

The more fat you eat, the less body fat you will be burning. On a given day. But many find it easier to not over eat carbs and protein when they eat more fat which for the hyperinsulinemic is critical to shifting their bodies to burning more fat and less carbohydrate and protein which over time can make fat loss easier. When the body is running on fat and hormones become to conducive to releasing body fat then hunger fades and fat loss happens without forced effort. To get to that point most recommend tightly limiting carbs, eating protein in moderation and eating fat to satiety. I recommend strategies like eating slowly, following a modest meal with activity or a glass of water and only continuing to eat if you are still hungry a half hour or more later. And evaluating hunger based on less appetizing foods instead of treats.

(Jane) #24

Fat storage (and burning) is regulated by hormones and insulin plays a big part. When we eat a high carb meal our blood sugar spikes so our body releases insulin to bring it back down.

Insulin shuts down access to our fat stores. If you eat carbs every two hours you keep your insulin high and you never burn your own fat. If you restrict your calories but continue all day snacking your body will lower your metabolism to compensate.

Carbs raise the blood sugar the most, protein modestly and fat hardly at all. By eating meals of protein and fat your blood sugar and insulin remain low, allowing your body to burn your fat stores when you aren’t eating. If you consume too much fat then you will store it and then use it in between meals instead of the pre-meal fat stores.

Hope this makes sense. :woozy_face:

#25

You’re still thinking in terms of CICO, which only concerns itself with how many calories are in something, versus thinking about what you should eat and when you should eat it. You’re eating fat because it keeps you full, especially when coupled with protein. The longer you’re full, the fewer times you are eating, which gives your insulin longer time to be at rest. When it’s at rest, your body can access its stored fat between feeding times and run on that. That’s the ideal, you want long periods of time when you’re not eating, and that’s only possible when you’re not hungry. Fat being high-calorie is good.

(Cindy) #26

Laura, when I read through this thread, I feel like you’re still looking for that “magic” formula. Or like, in CICO-land, when they say “just eat fewer calories and move more.” Keto, in some ways, is NOT that simple. It works because it’s affecting your insulin levels. Insulin is a “master hormone” in that it, in turn, affects several other hormones and mechanisms.

You need to begin to listen to YOUR body. Don’t listen to what others have done in terms of fat bombs, macros, IF, fasting, water intake, protein, etc. Yes, keep your carbs LOW, but find what works for you.

So yes, that might mean, in the first few weeks, that you eat more because you’re getting over carb cravings and your body is still in the mode that it’s looking for SUGAR for fuel. Just keep depriving it of sugar/carbs, and it’ll eventually start burning fat for fuel. That can be 1) fat from your plate, or 2) fat from your body.

I honestly really feel that if people could let go of all the hype we’ve been fed for years (eat this, eat that, take this supplement and that supplement), we’d recognize when we need something.

I also think keeping it simple is important so you’re not doing a bunch of conflicting things at first. Limit carbs. That’s simple. Eat to satiety. Don’t be afraid of fat. Put away the scale. Give it TIME…time for you to pay attention to what your BODY is telling you. Thirsty? Drink more. Hungry? Eat some protein/fat.

Now, what that doesn’t give us is “If you eat exactly this, you’ll lose exactly that” so you have to take a leap of faith. But our bodies don’t work that way anyway, so it’s a false promise.

Cut out the carbs and the rest will follow. Simple. Everything else is just tweaks.

#27

Your weight loss sounds good to me. Be careful of nuts. Use a carb monitor that tracks nutrition value. No fruit, be careful of veggies. I recommend downloading carb manager

#28

Always have access to emergency food craving stoppers. Deli meat and mayo

#29

Thank you all! I really appreciate all of you taking time and patience to explain this new way of living food for me.

#30

Kirkland canned meats is great. Cool a bunch of steak and little hamburger patties. Read the backs, cheap food has soy and wheat in it

(Cindy) #31

Bacon. :wink: Celery and cream cheese. A very occasional spoonful of peanut butter (more often if it doesn’t have added sugar…mine does).

(Empress of the Unexpected) #33

It takes a while - I didn’t start losing until four or five months. Now, at nine months, I am at maintenance. This is a way of eating, not a weight loss diet. You need to give your body time to heal.

(Empress of the Unexpected) #34

No, she needs to get fat-adapted first. Don’t think you read the first post.

(Running from stupidity) #35

It’s a spammer trying to drive traffic to its site, just ignore it. Correct information isn’t the priority.

(Empress of the Unexpected) #36

Just noticed the site.

(Tyler) #37

I am just a fellow newb so you can take whatever I say with a grain of salt (and other electrolytes).

I actually saw here on the forum, a few things that changed my whole outlook (I was in the same position as you and confused by a lot that keto entails.)

1.) “You may not be losing weight, but you could very well be losing inches!” (Read: Body Recomposition)

2.)“Keto has no rulebook” (Read: Eat when you’re hungry, start with protein, keep carbs under 20gs, and use fat to achieve satiety then let your body do it’s thing IN IT’S OWN TIME)

You’ve got this, OP. Keep your head up and Keto on!

#38

I’ve learned early on, to stay off the scale and the calorie counting apps. You’ll drive yourself crazy chasing your weight and trying to meat your macros. Listen to your body and eat when hungry (healthy fats, mod protein blah, blah…), don’t eat when you’re not. Your diet looks good, but you may want to pull it back a bit considering you are new to Keto. Do you have the ability to check your Ketone levels? That would be a good indication to make sure you are fat adapted so you can rule your diet out as the issue. What is your exercise level? Have you noticed a decrease in hunger?

(Raiann Morse) #39

Thank you. I think you’ve explained it quite well. I’m one week in. I’ve been doing really well cutting carbs. I’m surprised cause I’m a carb freak. I didn’t realize how many carbs I was eating until I started not eating them. It can really get confusing. There are so many opinions.

(mole person) #40

This is a common misunderstanding. You do not have to meet your fat quota. In fact consuming fat when you are not hungry will only slow your fat loss. This is how you should look at your macros.

Carbohydrates: <20 net grams a day. There is no minimum, so 0-20 grams is all fine.

Protein: Aim to try to hit your protein target. I set mine at 1gram/kg of lean body mass. It doesn’t matter if you are a little over or a little under. Try to spread your protein consumption over your various meals as it’s the most satiating of the macros.

Fat:. This macro is where your energy is coming from when you take out the carbs. However, your body doesn’t care whether it gets it’s fat from your body or from your plate. So if you’re not hungry don’t eat more fat just to fill out a fat macro. This will only slow or even stall your fat loss. On the other hand, don’t take this as a reason to calorie restrict by going low carb AND low fat as this will leave you hungry and will, with time, lower you metabolism.

You are very new to keto and not yet through the fat adaptation phase. So for right now if you’re hungry, absolutely, eat to your fat macro. However, as you become fat adapted, you will notice that your hunger will decrease. when this happens, it’s no longer necessary to eat as much fat. Also, as others have mentioned you will, at that time, want to begin cutting out snacks, and eventually perhaps even a meal. It is the longer periods of time where insulin is kept low by no feeding that really open up your body’s fat stores as a source of energy. But, before you do this, wait for your hunger to begin diminishing. This generally takes a few weeks to get rolling.

#41

Thank you for clarifying that. Some people get hung up/frustrated (& eventually quit) thinking they need to meet this “magical” number every day. I only eat when I am hungry. Zero effort spent on counting macros and calories. That works best for me.