New and not losing
Morning! Could use some help- have been trying to follow keto for about a month and using this app helps...I’ve lost 3-4 pounds, not what I see others losing, and am confused! This last pound is the yo-yo pound which is back up again this morning! What am I doing wrong? The carbs at at or below 22, and protein is usually close to the limit, fats are close, but usually this one is not at the target. I was hoping this would work for me - any ideas?
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I’m having the exact same problem
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1. How fast you lose is unique to each individual, and the less you have to lose the slower it's going to go.
2. It sounds as if you are not maintaining your macro ratios. If you are shorting any macros you need to short the others proportionally in order to maintain the 5 - 25 - 70 percent keto macro ratio. Look at the pie chart on your daily log, select the colored slice for carbs and see if that percent is over 5%.
3. You need to be sure that you're eating at a calorie deficit. I suggest going to one or more of the many resting metabolic rate calculators available online and determining the amount of calories that you burn daily just by being alive. Whatever that number is, you need to be eating less than that in order to lose weight. I'd suggest trying several, I get very different values from different calculators.
In your settings you can manually select the number of calories you want each day or manually set your macros. Do not drop your daily calories below 1200 without doctor's instruction.
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One thing with keto is don’t use scales “they lie”. You will lose visible inches before actual kg weight. Use the ketogains app calculator to get your macros right then input into carb manager using custom grams from the drop down list. Keep carbs around 25% and track Net carbs not total. When using the ketogains app use sedentary for exercise and zero out all other exercise. If you have a lot of weight to lose you’ll see results a lot faster than someone who is smaller with only around 10-20kg to lose as their weight goal. Cut out all the bad 5’s - bread, pasta, sugar, potato & rice. There is also another app called keto Doctor that has masses of correct information on foods, recipes and keto I’d advise you to get this and research for yourself. Good luck in your journey. 😉
