Gaining weight
I am seriously struggling on keto. I have only been doing it for 14 days and have been in ketosis the entire time(according to urine test strips). I have also been exercising 3 times a week and successfully doing intermittent fasting. My two daily meals consist of a protein, lots of healthy fats, and a keto friendly veg. My problem is that I am consistently gaining weight. 4lbs to be exact. I am trying to take the advice to stay away from the scales but honestly I need some reassurance that I am not doing this for nothing and that there is hope for me to also enjoy the benefits of weight loss.
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TW Lost 40 I was saying Congratulations for 40 pounds lost. I’m just starting and learning how to balance my Macros.
If you can help me in planning some meals to meet my Macros.
It seems like a lot of food to me.
Arlene
sorry it room me so long to answer I’m at work. Caregiving is a hard s job. Drains my energy!!! 🤗
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TW Lost 40 I want to lose this weight so badly, yesterday I went to join LA Fitness, a gym by my job.
I weigh 287, never been this heavy. Do have a Thyroid problem, take meds for it. I ate today so far,
3 Canadian Bacon
2 fried eggs with Franks hot sauce.
I want to get down to 190 or lower.
My birthday is on May, want to be slimmer by then. I’ll be 71. Yikes!!
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TW Lost 40 ZONA, TW here, today is your lucky day... I am 72 and I to have Thy issues, but now weigh less then I have in the last 35 yrs. Earlier this year I was 265 and today I am 225. I can help you if you are "all in", and don't listen to the naysayers. Try setting a realistic goal for the short term.
Do you have a GNC near you or somewhere around you???
PLEASE ANSWER MY QUESTIONS IN A TIMELY MANNER.
I noticed others tend to ask for help then ignore the requests for information. And sometime not even bother to answer simple stuff.
I will not ask you to do anything I am not doing myself or I have done recently.
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TW Lost 40 Arlene here. I do have a GNC by my job. The other thing is I cannot get into Deep purple just the pink on the ketone strips. That doesn’t stop me from following the Carb Manager and my Macros though. I want to lose badly. I promise I will do whatever you tell me to do to get rid of this weight!!!🤗I’m trying but struggling. Thanks TW
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arizonafun54 Arl, TW here, What I did is, go to GNC and get a jar of "GREEN SUPERFOOD" by Amazing Grass in the green container. Don't let them sell you on the more expensive one or different one... They get paid to sell not help you lose a few pds.
Now take 2 water bottles and put 1/2 scoop in each one and shake , shake,shake... NOW drink 1/2 bottle every 2 hours and make sure you shake it before you drink it. As it settles really fast , when you come back it will all be on the bottom so shake it. Get back with me and let me know what you think, you are on the way to losing.
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TW Lost 40 Arlene here, I am using the Himalaya pink salt.
Ok, I will stop!!!
I have found out I also cannot use any type of sweeteners. Not even Stevia. Which I do not need anyway.
Searching Carbs in Veggies.
Who knew some Veggies are high in Carbs.
This is definitely a learning diet.
All I’ve had so far today is Coffee with 1T Kerry gold butter, & 1Tbls MCT Oil. And now my greens!!
I usually eat by 1 or 2 also IF with Keto.
My plan was to eat an 80/20 burger, 1 slice of Swiss cheese & mustard. Usually wrap in romaine lettuce soon
Is it ok to eat OMAD? I’m not Hungrey anymore. 🤔
Not sure what to eat. 3 meals is too much for me with all the water I’m drinking. 🤗
I really appreciate all your help and feedback TW. I can’t wait to lose 40 pounds. lol
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arizonafun54 ARL, TW here, now that I know you want to lose 40, now you can drink the Super and scratch 1 of the meals. Also if you need to eat what I do is take a bag of Cole slaw(about 3/4 cup) and put some lo/no carb oil and vinegar dressing as a snack... last me a long time, hide the salt. Lo carb veggies are: Avocado,Swiss chard,kale, lettuce, spinach,olives,bell pepper, onion, Broc, , brussel sprts, Cauliflower, celery, egg plant, okra, zucchini n tomatoes,, If they are Lo Carb than eat them responsibly. They are Lo not no!!!
TW
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This is taken from the carb manager materials. I thought it might help someone struggling with a weight gain or stall after the first week.
Most beginners rely on the scale to measure their success on a diet.
This is a big mistake that often discourages people from sticking with their diet long enough to start seeing results. And the ketogenic diet is no different.
We’ve been conditioned to believe that scale determines whether or not you’re dropping fat.
In this beginners series, you’ll discover why that isn’t always the case and why the scale isn’t always an accurate measure of success.
What Happens When You First Go Keto?
The first week after you start the keto diet, you’ll often experience rapid weight loss. But don’t get excited too quickly: This is largely due to water weight being excreted from your body as you first restrict carbohydrates.
Each gram of glycogen (from carbs) is stored in the body with at least of 3g of water. Naturally, as you introduce fats and remove carbs, you’ll experience a lot of water loss, which means your overall weight will drop quickly.
Seeing the number on the scale go down rapidly followed by a complete halt is perfectly normal.
After the first two weeks, your body will begin to adjust to this new way of eating and glycogen stores will slowly refill. This means you may experience some weight gain, but that doesn’t mean you're storing body fat.
The Scale Fluctuates When You First Start Dieting
In the realm of dieting, there’s a phenomenon known as the “whoosh effect,” which is where fat loss becomes noticeable then stops abruptly. As mentioned above, your body will decide to drop a lot of water weight after you first go keto.
When it comes to overall fat loss, it’s important to look at the direction of your efforts long-term rather than what the scale says day in and day out.
Fat loss is not a smooth linear process.
Instead of focusing on your total weight, a more accurate representation of your progress is your overall body fat percentage [*].
Consider purchasing skin calipers or getting a DEXA scan every few weeks to see if your fat loss efforts are on the right track.
Why Your Scale May Not Be Accurate
There are many factors that influence your current body weight beyond just body fat. Just because your weight hasn’t moved does not necessarily mean you aren’t losing fat.
Here are a few reasons why you shouldn’t obsessive of the number on the scale:
- Muscle adds weight. If you exercise frequently, you’ll start gaining weight from muscle, especially as a someone who’s just starting out. Beginners who are new to working out will experience fast muscle gain within the first few months of a proper training regimen.
- Exercising increases bone density [*]. The more you exercise and eat healthy, the denser your bones become, which can add to your total weight -- which in this case is a good thing!
- Your body holds a lot of water. Two liters of water comes out to around 4 pounds. If you drank a lot of water before stepping on the scale, you may see a number much higher than usual. If you’re in deep ketosis, you may have excreted water and see a number much lighter than before.
- Exercised muscles retain water [*]. Exercising your muscles not only helps them grow larger, it also causes them to retain more glycogen and water.
- Carbohydrates cause water retention [*]. If you recently had a cheat day, you may retain more water and cause the scale to tick upwards.
- Hormonal fluctuations can cause changes in water weight.
- Not all scales give accurate readings. Many cheaper scales aren’t 100% accurate or consistent.
- Your digestive system could be carrying food. Especially if you’re constipated, you may have undigested food in your system that hasn’t been released yet.
Don’t Obsess Over Your Scale
The number on your scale can be misleading. While it can give you a general sense of your progress, it doesn't tell you much about your body composition (percentage of fat, muscle, bone, and water), which is what really matters.
Gauging your efforts is better approached with a holistic method.
If your clothes are fitting better, your friends and family are telling you how slim you look, and you have more energy throughout the day, there’s a good chance you’re well on your way to reaching your desired goal.
As long as you are eating at a moderate calorie deficit and hitting you macros, you’ll start losing body fat, slowly but surely.
Long-Term Fat Loss is a Slow and Steady Process
While it may feel exciting to step on the scale and see a number smaller than ever, this number can be deceiving, especially on the ketogenic diet.
Instead of focusing on the scale, gauge at your results by your overall body composition. For the most accurate readings, consider getting your body fat measured every few weeks.
Remember, the ketogenic diet is a lifestyle and results won’t come overnight. Setbacks are bound to happen, and it’s important to not get discouraged and keep pushing forward!
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arizonafun54 TW here, instead of worrying about scales and measuring one self, lets focus on preparing lo/no carb meals.
TRY: Egg salad
4 Eggs boiled hard (in egg slicer, slice 1 way then the other to make small pcs)
o carb Mayo, , 1 carb sweet sugar free relish, , o carb horse radish, 1 carb onion or powder,
( I do diced Jalapenos ) and pepper.
In a plastic container w/cover - combine all ingredients to incorporate... put some in a lettuce leaf and enjoy. Put the left overs in the refrigerator for 2 more trys.
***Remember you are trying to lose so eat sparingly , should last 3 days.
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TW Lost 40 Arlene here, I will pace my meals. Promise, I’m also going to make Tuna fish to take to work with me, put in lettuce.
I joined a gym yesterday & signed on with a personal trainer. Expensive, but need it to learn how to build muscle..
Bought Pulled Pork At Cosco yesterday. No Carbs!!!
Not eating much because I’m not hungry. My coffee holds me until afternoon.
I really appreciate all your help. Especially meal planning. Can’t wait until I lose 40lbs. Then onward to lose more.
Thanks TW your the greatest.
Arlene
P.S. Also drinking my greens every 2 hours!! 😁