I have been doing Keto for 3 months - not long, I know - I lost 4 lbs between May 21 and June 4, then a pound came back (water, I assume). I don’t expect miracles, but I was hoping for slightly more. I just want to be sure there’s not something more I can do.
Here’s the story - I have been tracking calories and macros for the last 2 months consistently, as well as testing BG and ketones with the keto mojo. Based on a friend’s advice, I test 1x per day - around 4pm – about 3 or 4 hours after my first meal of the day. Here’s the interesting thing. So, calories measured via MyFitnessPal ranged daily from 1300 to 1500 (my goal is about 1450). Macros were set up for max 20g of carbs. I rarely hit my protein and fat goals for the day, but I came close most days. Carbs ranged from 18g per day to as much as 45g per day. AT THE SAME TIME, at my 4pm ketone tests, I was consistently at a GKI between 3 and 6, for 3.5 weeks. And, no weight loss during that time.
MY DIET AND EXERCISE: I am not eating breakfast, though I do have coffee with cream in the morning. I’m assuming this counts as a fast (ends up being about 17 to 18 hours) each day, as my first meal is around 12, but maybe not? I eat 3 times a day, though - noon, then snack at around 4 (usually walnuts, or coconut yogurt with chia seeds), and then dinner around 7. I have an alleged intolerance to eggs, dairy, peanuts and almonds. So, my diet consists mostly of avocado, bacon, kale, broccoli, salmon, arugula, red meat, olive oil, (and I do eat butter still), turkey breast, coconut yogurt, occasional berries, nuts and salmon (yes, I put that in twice because I’m eating like SO much salmon!) I did a week or two avoiding dairy completely, and nuts, but that made me completely miserable and did not seem to yield different results. Now the only dairy I do have is cream in my coffee and I cook with butter sometimes. I do have a drink every other day – 2 oz of gin over lots of ice with citrus, or 5oz red wine. I find if I don’t do that, I eat way more and am completely miserable. It makes me feel indulged and happy to have a drink. But maybe that’s the next thing that has to go, I don’t know. I began exercising again after having broken my tailbone in February. But I’m moving slowly back into it – yoga, spinning (very little), pilates, weight training – about 3 times a week.
More info: I’m hypothyroid (Hashimoto’s) and gluten intolerant. So have not eaten wheat gluten for maybe a decade. I was always at the high end of normal weight for my height and age, but never overweight, then slowly started gaining in my 30’s (mostly with having kids, but not totally). I was always active and did sprint distance triathlons, weight training, etc. But consistently overweight in my 30’s with slow gain over the years. In the last 2 years I have had 2 broken bones (food and tailbone), so have been less active than I’d like. I’m about to turn 50, and am about 60 lbs over weight. I assume insulin resistance, given all of this. But still find the fact that I can demonstrate that I was in ketosis for a few weeks at least with no change in weight to be a bit surprising.
What’s going on, do you think??!! Thanks VERY much for your help.
Karen
