Not losing weight yet

Hey keto people! I’ve been doing this diet for about a month now. I keep under 20g of carbs a day and usually have the same thing for every meal — coffee with cream hard boiled egg and cheese at breakfast, salad with chicken breast and homemade dressing, and usually a piece of chicken or ground beef or fish at dinner with a low carb veggie. I lost five pounds pretty quickly but it’s been a few weeks and the scale does not move. Any advice or diet change tips? Not sure what I’m doing wrong here but I’m getting discouraged.

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  • I’m not losing either..... I think I am not eating enough. Frustrating. 

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  • meganwhalen6 If your following 20 net or under you should start to see more of a difference in the clothing you wear. Mainly pants/ jeans. Put the scale away for close to a month.  Fat doesn’t weight much. Keep at it, don’t get discouraged. It takes time for women especially for our metabolism to adjust. I didn’t see much loss until month 2.5-3, and this may depend on how much you want to take off ). Then it really started melting. Scale didn’t move much until those months but I saw more of a dramatic result in my jeans, like I could slip them on still buttoned. Be careful with any Atkins products also. You seem to be eating the good foods and make sure your adding fats. I always hold onto a pair of jeans I can’t get on, just for a goal mark. It will work, keep your mind Keto. 

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  • I'm feeling the same- super frustrated! 3 wks in & 1 lb loss. Clothes fit exactly the same way & only in "small" amount of ketones found when I test w/my strips  first thing in the mornings :-( My macros seem to be decent most days 75% fat, 25% protein, 5%carbs (my daily goal based on my stats is only 15 net carbs a day). Drinking my coffee in the morning w/grass fed butter & coconut oil, usually have 1-2 eggs, bacon or chicken sausage & 1/2 avocado for breakfast, tuna fish with mayo over salad drizzled w/olive oil for lunch, meat & a veggie (kale, brussels, asparagus, salad) for dinner. 2-3 Snacks- cheese & almonds, celery & cream cheese & pork rinds. I've cut out all alcohol & drink about 80+ ounces of water a day. I'm wondering what. Could be doing wrong?  Any tips/advice Badmojomn would be greatly appreciated! 

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  • Badmojomn thank you! that’s great to hear it might just take a while.  i do notice my jeans fit a little better. i’ll put the scale away! i always hated it anyway!

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  • tricia_mcwilliam Your three weeks in? Give it time please. It takes awhile. This really does. Patients will be a virtue for you. I personally would cut out the coconut oil and just use a teaspoon or two of heavy cream in the morning. Eventually wean off that if your into black coffee. Do you feel fat adapted yet? You could be really insulin resistant and your metabolism will fight you on this. Test ketones before dinner. Don’t over drink water either as this can flush out all minerals. I try for the 64 ounce plus my coffee but im finding my body is retaining that so I will need to cut down a little.  ONLY eat until just satisfied, if your satisfied before eating the rest of your meal, do not eat the rest. Try focusing on less carbs in Veg. Most importantly, put the scale away for 3-4 weeks. Like burry it out of site. This is so important we don’t weight every other day. Then set a goal day to weigh” in, put it away again. Your fat loss rate  depends on your current bmi, if your 20+ pounds, etc.  The more I obsessed about my weigh in the worse thoughts about quiting came to me. Ultimately you will see a change in your pants/ jeans in about a month or so. Then more and more change. Your friends will tell you that you have lost weight and your scale may not reflect much. You will be surprised. I sure was. Give it time. I must be really insulin resistant as I had a terrible adaption process and I wanted to quit weekly. I think I dreamt of sleeping on a huge pizza and eating it while laying on it. Totally bizarre dreams. Fat doesn’t weight a lot. That’s why the scale is “evil”. We as humans look for that “magic bullet” or magic pill to make the weight come off quickly. This won’t probably happen with insulin resistant people. Be patient, don’t weigh often, and just keto on. I’m personally making it a goal to only weigh in 1 time a month. Soon summer will be here and you will be surprised at the losses of fat you have had, and look at yourself in the mirror in a whole new light. I’ve always tried not to put myself in carbage positions also. I pick wisely where we go to eat so I am not tempted. I lost 20 pounds since last May and my goal was 30. My last 10 might  take a year, I’m okay with this. The more I keep calm and do what I am supposed to do, keto, I feel better about my outcome and my abilities to stay on track. 

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  • tricia_mcwilliam 

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  • Are you incorporating cardio exercise?  Have you purchased Keto strips? Do the turn purple?  Are you getting enough fiber?  Chia seeds in water, 1 tsp per liter helps with fiber.  Also don’t be afraid to incorporate a variety of foods, keep it interesting- nuts for example are good, but measure them with food scale.  Lastly intermittent fasting helps when you hit a plateau.  Look for books or YouTube videos by Dr. Jason Fung.

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  • When I first started I gained 9lbs then lost 19 the next month. I'm thinking the body just has to get used to things if all macros are right.

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  • Are you getting enough sleep? Too little sleep will stall out weight loss - it sure does for me. 

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  • For,whatever reason, I have no been sleeping well, too much in my head.

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  • Are you tracking how much fat you are eating? Your meals sound like you might not be eating enough of them. 

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  •  I just asked my friend if I am question she didn’t lose any weight in the first month but about 3 pounds but the difference and her before and after picture and how her clothes fit is amazing . I am just starting today and I’m realizing that a lot of people are saying that you have to stay keto so I guess it’s really important to make sure that you have the fats.  From the reading I did on the blog and asking other people if so important to have the balance most important to have the fats

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  • Tiko I was very restless type feeling first few months, tossing and turning a lot. I found making sure I didn’t have a hollow stomach when I went to bed, keeping the temp lower than usual, and occasionally taking a half a Benadryl tab or a tryptophan caplet helped. The body goes through an extreme process with keto adaption, and it’s a huge adjustment for some. My nerve endings even ached. It passes but I ended up napping a bit. With the pull of the full moons, I am wide awake weee hours in the morning. 5/6 hours of sleep. 

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  • We are all very different. You may be having too much fat. Have you seen the website: www.dietdoctor.com ? You don’t have to join as all the information you need is free unless you want access to all their videos. But there are FAQ pages and a few people with the same trouble as you so you could read the doctors replies and see if they are useful for you.

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  • tricia_mcwilliam I have just been hearing a lot of talk recently from the keto "experts" that snacking is bad. Try to eat more at meals and skip at least some of the snacks. Its something to do with how the body is absorbing and using the fat you are eating. 

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  • Throw the scale away...means nothing - gauge by tightness around waistline, chest, etc.

    In the end, muscle weighs more than fat and that's what you want - more muscle over time = better burning metabolism.

    Incorporate heavy resistance training 3x per week to achieve this.

    Make certain you are taking in good amount of Sea Salt every day and plenty of water until urine clear.

    Stick to it and stop being concerned with the numbers - my mirror tells the whole story :)

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  • linrenep yup. Snacks spike insulin , and we want to try to avoid that if possible. I’m really trying to focus on no snacking and trying out two meals a day now. Some days are tough for me on the two meals a day. I wanted to plain coffee fast till almost lunch time and having hunger pangs, so then I do cream coffee which is the opposite of I what I want to do. Even cream will get the insulin going a little. 

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  • I also have been trying 2 meals a day. It seems like I am all over the place. Some days starting first meal at noon isn't a problem. Other times I wake at 8 am starving. Seems I lose more when I resist breakfast so guess I need to be strong. I don't like coffee ( I feel like the only one on the planet), or not even crazy about tea. Now hot cocoa I could do. Lol , now we know why I have weigh problems. 

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  • linrenep Find a creamy dreamy unsweetened thing you can make. I had spiced tea with cream. That was good. That would be tough for me to not have a cream drink to fast on. 

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