What I've learned after 5 years, 80 pounds of fat loss and 20 pounds of muscle gain


(LN) #330

I am hopeful! Since I am mid 50s I feel like I want to spend the next 25 years or so moving, not practicing eternal sleep. :smile:

The first couple days are the hardest, but I weighed myself and logged back into my diet tracker. Good start. :slight_smile:


(Leili) #332

I need help please.
I started keto 30 days ago combined with IF of 18 hours. Limiting my intake to 1-2 meals of healthy keto.
I eat 5-6 strawberries, 3-4 Square pieces of very dark chocolate, 200g protein, lots of veggies, I don’t eat cream or butter and just a little cheese, some peanuts and almonds and also sometimes 20g of oat bran I cook with water. Mainly just some oil. I also started taking mct oil in my coffee. I feel I’m bloating And not losing weight. I am a professional trainer, work out a lot. Run a lot. But I am still not showing keto on the keto strip test. I’m demotivated and don’t know what to do.


(Leili) #333

I need help please.
I started keto 30 days ago combined with IF of 18 hours. Limiting my intake to 1-2 meals of healthy keto.
I eat 5-6 strawberries, 3-4 Square pieces of very dark chocolate, 200g protein, lots of veggies, I don’t eat cream or butter and just a little cheese, some peanuts and almonds and also sometimes 20g of oat bran I cook with water. Mainly just some oil. I also started taking mct oil in my coffee. I feel I’m bloating And not losing weight. I am a professional trainer, work out a lot. Run a lot. But I am still not showing keto on the keto strip test. I’m demotivated and don’t know what to do.


(Jane) #334

How many grams of carbs are you eating a day?


(Susan) #335

Hi Leili, welcome to the forum.

If you keep your carbs at 20 grams or less, cut out the chocolate, peanuts, almonds, oat bran, and cut back on the vegetables then I am sure that you will start to see some loss =).

Keto is easy, 20 grams of carbs or less, lots of healthy fats and adequate protein, drink lots of water, and keep your electrolytes up, no sugar (and some of us even find we have to eliminate all sugar substitutes for weight loss as well).

Best wishes =), keeping the carbs as low as possible is the key to success.


(UsedToBeT2D) #337

200 grams of protein sounds way too much. I am 110 lbs lean body mass, and I limit to 80 g protein. Cut out all but the green leafy vegetables. Eat the cream and butter. Cut out the strawberries. Eat the cheese. Cut the oat bran. Eat more fat, less protein.


(LN) #338

When you are trying to induce you want only 20 grams of carbs, but you will always just want a maintenance level of protein. Our super helpful bodies will convert protein to carbs in a heartbeat, and the carbs from the metabolized proteins to right back into muscle and liver glycogen.

After you’re in nutritional ketosis, you can choose how many carbs you want between 20 and 100 grams. If you are doing the keto lifestyle for weight loss, once you get to your goal weight 100 grams of carbs a day is a maintenance level. You are still in ketosis, just not deep into ketosis. If you are fine with losing weight slower, you can increase your carbs somewhere between 20 and less than 100.

You don’t have to do this whole thing at once.

KCKO!