I can't reach my macros!!
I'm hoping maybe some of you that have been doing this a while may be able to help. I've been on Keto for 3 weeks and have lost approx 5 lbs. I only need to lose 20 lbs total and it is slow going. I'm female, 53 and post menapausal. The 5 lbs I lost was in the first week....so, water weight! I'm wondering what could be holding me back from any progress. I've updated my weight in the app, don't ever go over my carbs and drink a ton of water. I just started using the keto urine sticks and it shows me dead on at "moderate". I'm taking MCT and coconut oil and not eating any fat bombs or prepackaged food. The app has me at 13 carbs a day and it is rough!! It shows my calories should be 1054. I can't ever get in all the calories or protein. For the most part, at the end of the day, my calories are 700 - 800 and consistently fall short on protein. My fat is usually not maxed either, but closer, probably from the MCT. Could this lower calorie and protein cause me to not lose weight? I'm quite petite at 5' 0", started at 123 lbs and I just can't eat that much. When I try to eat more, my carbs go over!! I also do IF with 2 meals per day. Thank you for your help!!
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I think your calories are too low. Most of us need more than 700 -800 calories a day to get the nutrition we need. You also risk your body burning muscle instead of fat which may further slow down your metabolism. Most experts recommend at least 1200 calories per day for women.
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Gina Thank you for replying! I'm thinking my calories are too low, also. And I've also read that you should hit your protein, which I never do. When I try to hit my calories and/ or protein, then I go over on carbs, as the app shows only 13 carbs allowed. I can't figure out how to hit protein, up my calories but not go over 13 carbs. I just can't figure it out.
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If you increase your calorie goal to 1200, your net carb goal should increase to 15 grams. I started preplanning my food for the day so that I could balance my Macros. By entering food in app before you eat, you can edit portions or change to a different food that will better meet your Macros.
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You need to incorporate more meat into your diet. That will raise your protein and your calories. If your fat is high, you can eat leaner cuts of meat and or fish. Think chicken, turkey, halibut. If you can also use more fat go for beef, and fatty fish like salmon.
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I am 69 and only have 20 pounds to lose. I have lost 10 so far but these last 10 are at a stand still. I exercise daily. I have been on this diet since April 1. I love the fact that I’m not hungry. Stick with it cause you don’t have that much to lose. Good luck.
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Pork in small quantities will help you reach both protein and fat. Please enter it in ahead of time so you don't go over.
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Vickie Congratulations 🎈
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I find seafood high in protein and low in fat and carbs and lower calories. 🤷🏻♀️
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I am in the same boat as you I’m 51 yr and going through menapause.. I have been keto /low carb 4 yrs now.. I am learning that our bodies adjust To what we are doing . we need to change things up exercise different times of the day change your calories throughout the week. Do high-intensity training periodically. I was fasting every day and I’m realizing that doing it every day our bodies get used to it so now I’m mixing it up eating three meals a day and then a few days a week fasting. I will see how it goes. Sometimes we have to increase our calories so her body doesn’t think that we’re not getting enough and then go back to the lower calorie but not too low. Then our bodies can relax and not worry about feeling like it’s starving.
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This is my problem also, especially w protein. I decided I can go over carbs a little to hit most of my macros. I believe if we stay under 25 a day we are still in Keto. I have been doing this for 9 weeks, lost considerable weight and happy how it’s going. I don’t get over picky about my macros too much anymore, and I go up and down with both calories and carbs. I enjoy being more free with my choices and it’s working for me.
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Gina Thank you for the advice! I did change my calories and it reset my carbs. It's more manageable now but I'm still struggling to get enough calories. This plan has made me realize that this is how I've been eating for a very long time.....calorie deficient. Some days I'm finished eating for the day and I've only consumed 600-700 calories. I can't eat a large amount of food in one sitting so I think I'm going to have to change to 3 meals per day instead of 2. I'm making efforts to up my calories and will see if my weight drops at all. I will post results in a few weeks!
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lorrainef573 lorrainef573 Yes, I'm adding more calories and starting to eat 3 meals per day instead of 2. I'm beginning to think that is why I gained weight in the first place....calorie deficient / starvation mode. I'm just not a big eater! I will try this for a few weeks and than I will post my results.
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Holly I’m happy to help. Increasing your fat will also help since it has more than twice the calories of protein and carbs. Try to get the right percentages of fat, protein and carbs even when you don’t hit the grams. Good Luck
