Sanity Check

#1

37 years old, female. Started Keto 1/25/19 at 225. Current weight 220 as of 2/13/19. Goal weight 150 (I also need to pass a fed govt PFT within a year for my dream job). I have been stalled the last few days and I just need you guys to tell me it’s ok. I also work out 3 to 5 days a week, half weights, half cardio.

Macros: 1,286 cals, 20 net carbs, 94 g fat, 90 g protein.

Food Log:

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Overall Stats since 1/25/19

Date Weight (lbs) Net Carbs (g) Fat (g) Protein (g) Carbs by % Fat by % Protein by % Total kCal Loss
01-25-19 225.00 17 85 78 5.94% 66.81% 27.25% 1,145
01-26-19 224.00 24 65 60 10.42% 63.52% 26.06% 921
01-27-19 223.40 28 110 78 7.92% 70.01% 22.07% 1,414
01-28-19 223.00 26 80 48 10.24% 70.87% 18.90% 1,016
01-29-19 222.80 23 93 95 7.03% 63.94% 29.03% 1,309
01-30-19 222.80 25 90 41 9.31% 75.42% 15.27% 1,074
01-31-19 222.00 18 78 73 6.75% 65.85% 27.39% 1,066 3.00
02-01-19 222.00 27 81 63 9.92% 66.94% 23.14% 1,089
02-02-19 221.80 24 88 73 8.14% 67.12% 24.75% 1,180
02-03-19 221.60 37 30 56 23.05% 42.06% 34.89% 642
02-04-19 219.60 18 93 59 6.29% 73.10% 20.61% 1,145
02-05-19 221.00 25 110 97 6.77% 66.98% 26.25% 1,478
02-06-19 221.00 15 86 140 4.30% 55.52% 40.17% 1,394
02-07-19 221.00 18 121 86 4.78% 72.36% 22.86% 1,505 1.00
02-08-19 219.60 19 100 118 5.25% 62.15% 32.60% 1,448
02-09-19 219.60 19 81 121 5.90% 56.56% 37.55% 1,289
02-10-19 219.20 19 71 72 7.58% 63.71% 28.71% 1,003
02-11-19 220.00 25 102 123 6.62% 60.79% 32.58% 1,510
02-12-19 220.00 18 83 133 5.33% 55.29% 39.38% 1,351
02-13-19 219.60
#2

A couple days isn’t a stall. You won’t lose weight every week. My first instinct tho is wondering if you’re eating enough, especially if you’re working out. How tall are you?

#3

5’2 - I am eating until I feel satiated…my workouts aren’t crazy, average of 200 cals burned for cardio, less for weights. Max sessions of 30 minutes.

#4

Keto is not a calorie restriction way of eating. It is about eating low carbs and whole foods.

(Full Metal KETO AF) #5

Just give it some time, you’re probably doing just fine. Keto is almost like magic but it does take some time and diligence to see it through. I am sure if you stay with it your goals are in reach. Your weight loss so far is water, fat loss takes a while longer.

(Amanda) #6

If my calculations are correct, you are not even three weeks in. I think you need to take a deep breath. Like others have said, you will not lose every day/week. You have made terrific progress :medal_sports: and this is a long term goal, not a quick sprint. Give your body a chance to adjust and process the new energy source it is tapping into.

I’m not an expert by any means, but I feel like your fat intake is low for most days. My understanding is that when calculating your macros to start, set it for maintenance levels, then as you adjust and become better fat adapted you can decrease your fat intake to meet your goals better.

If you are still concerned, you may want to try ditching the Splenda and sugar-free syrups. These have a negative effect on me, make me constantly hungry and stall me out, but everyone is different. n=1

Also, if I am reading your chart correctly, you are eating breakfast and then supper no lunch? If this is the case, you might want to push your breakfast to later in the day. It might help to have a bit longer fasting window.

The awesome/[spoiler]shitty[/spoiler] part of Keto is that everyone is different and what works for one doen’t necessarily work for all. You get to tailor the program to your personal needs. However, developing your personal program involves a lot of trial and error.

KCKO

(John) #7

I looked at your food list.

Ditch the artificial sweeteners. No half-and-half cream. No manufactured extras like MCT oil and and your protein snack.

Skip the wine. Cut out alcohol until about 8 weeks in, then add it back in moderation if you want.

Eat a real breakfast, not a coffee concoction designed to replace breakfast.

You appear to be eating strange things to hit numbers on a calculator, and not eating real foods to provide nutrition, energy, and to respond to genuine hunger signals.

You can, of course, do whatever you want that works for you. But you are asking advice about a stall, so those are some of the things I see.

(Robert C) #8

A 2-day stall is nothing to worry about.

But, it might be a good idea to change your meal planning a bit (to make life easier). It seems far too complex, can hide problems in the future and is generally unwieldy.

  • Too complex – why not just some steak, butter and leafy greens? Stay away from anything with a shelf life (other than spices).
  • Can hide problems – sugar free syrup, Splenda, Isopure protein etc. these chemicals (or chemicals in a water bottle) can mess with your gut. This means you can have trouble with some things down the road and not know it is just due to fake food / artificial sweeteners.
  • Generally unwieldy – anything that is complex to cook and does not provide leftovers tends to (for me anyway) get me to just finish what it cooked. This is in opposition to the idea of eating to satiety. Keeping recipes simple and large means you can just reheat when hungry later and don’t have to stop when still hungry.

Just some things to think about (to avoid working at an unsustainable pace – sometimes a reason people “fall off the wagon”).

(Robert C) #9

This looks like an unfinished sentence - let me try…

…then add it back in moderation if you want to significantly slow your progress.

#10

I absolutely appreciate your advice. I have a glass of wine once a week as a “reward” but you’re right. It’s not necessary. Thank you!

#11

LOL - fair point.

#12

I have steak about 3 times a week. Splenda and the sugar free is every day - I’ll do my best to reduce/eliminate.

#13

Not usually, just this day. For instance, today I had the same bullet proof breakfast, 3 eggs for lunch, and I’ll have roasted chicken thighs and some roasted broccoli & cauiflower for dinner.

#14

Thanks for the encouragement - Patience is not my strong suit. I’m learning.

#15

Thank you for the advice- most days i eat three times a day. This day I just wasn’t hunger and I realized I hadn’t had lunch as it was almost dinner time. I will eliminate the splenda and see how it goes from here.

#16

I am no expert at all, I’ve just read/listened a lot. My quick observations would be protein looks a little high and fat a little low. I also agree that you should ditch the artificial sweeteners for natural sweeteners ie xylitol, erythitrol and stevia. I can’t do erythitrol as it makes my stomach unhappy. I gave up artificial sweeteners well before Keto to help with my gut flora. I also think food selections are a little on the complicated side. You are early in the game so just keep going and remember the scale doesn’t always show you what you want, pay attention to how clothes fit and how you feel.