Tips for a petite, almost lean person just starting keto adventure

#1

Hey guys!
I am 5’3", 38 yo and my current wight is 124 lbs. I’ve started keto a month ago and lost only 1 lbs.
I want to loose extra 6 lbs but it is not easy. My macros are around 20g carbs, 65g protein, 110g fat or so. I try to stick to 1350 kcal a day but I am hungry most of the time even if I eat around 1500 kcal.
I have started keto also to clear my acne and I see amazing improvement so far! Even my hair stopped falling out!
I also want to lower blood sugar levels and finally, once and for all get rid of sugar cravings or rather addiction I had for most of my life.
To be honest I have not had anything sweet, no forbidden carbs since I started and it’s so wonderful to be able to stay away from that freshly baked pie that sits there in the kitchen for the rest of my family to enjoy.
I have cravings but then I use cottage cheese with cocoa and stevia or some nuts. That’s it. Everything else I eat are eggs, bacon, meat, fish, green veggies, some berries, cheese, avocados, flax and chia, butter, oils (avocado, olive oil and mct), canned coconut milk.
Twice a week I do 16:8. Drink water and plenty of various teas all the time. I started to add more salt to my food and take magnesium and potassium supplements.
3-4 times a week extensive cardio workout (bodycombat or step). Can’t lift weights yet as I had a shoulder surgery 3 months ago.

I am sure I am in ketosis as I had the flu and was tired all the time for first 3 weeks (it got much better now), I check ketones levels with ketostix and the level is different every day but I am always in.
It’s frustrating to read that everyone else after 1 week of keto are loosing pounds like crazy and for me it is 1lbs in a month.
Any tips?

wanted also to ask about carbs - if I had 42g of carbs but 23g was fiber (per calculation in MFP) so I had only 19g net carbs, right? is that fine or should I change anything?

Thanks!

(Karen) #2

Sounds like keto veggies . Net carbs is acceptable. Any tips… Be a dude. Huge losses… Kidding. I’m stuck and whiny so, not much to offer on those great losses some achieve. Your foods look solid though, and the IF. Patience.

K

(Cece Blackstock) #3

Sounds like you’re at a pretty healthy weight already. Although total body weight isn’t the end all, be all of good health. Perhaps measure your body fat percentage? From what I’m understanding from The Obesity Code podcast, it seems women’s bodies are more efficient at utilizing HGH (FYI @Keto6468 :blush:) so you could possibly be gaining lean muscle mass (which you definitely want) and losing body fat.

Best advice I think: keep your carbs low as you can (you could probably handle more than some of us on the forum, but you’ve got to test it out for yourself) get your salt in, eat fat to satisfy, and finally, keep calm and keto on! Best to you!

(Adam Kirby) #4

At your weight the fat loss will come slowly unless you severely force it with extreme calorie deficit and exercise. In the meantime consider resistance training to become stronger and slowly add some lean mass. Beneficial in itself and it has a way of making one’s physique look better.

(Olivia) #5

You are in the middle of the healthy BMI range. So, weight loss will be difficult and slow but still doable. Unfortunately due to your size, your maintenance calories (TDEE), as calculated with the common formulas, are at between 1400 and 1600 kcal.

(Vincent Hall) #6

Sounds okay to me. It’s how I roll with it. But I go up to 30. I’m maintaining not looking to lose weight but increase muscle so I’m eating 2200 avg cals, 75-80% fat, 8-10% carbs, rest protein. Give or take a bit on avg weekly.
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