Keto help for my wife?
Hello. I did keto this winter with great success. I wanted to do something to lose visceral fat, not damage my gut biome and to gain muscle at the same time. I also didn't want to do a long term calorically restrictive diet since those seem to lower the metabolic rate. I chose to focus on more protein while limiting carbs to mostly cruciferous vegetables. I tried not to cut my calorie level although I probably did by cutting out the junk food. Anyway, after an initial weight loss of around 12 pounds(I know a lot of which was glycogen and water), I increased carbs slightly, and began to gain weight. At that time I was also doing a 24 hr intermittent fast on Mon, Wed, and Fri by skipping breakfast and lunch. On these days I would work out at about 5 pm for about an hour doing progressive body exercises and weight lifting. I think I gained about 10 pounds of muscle while losing about 2 inches around my waist. Anyway, after I stopped keto, I also stopped working out, but I continued trying to consume some MCT sources like goat yogurt and coconut milk(which I typically mix with some protein powder). After I stopped keto, I gained back about 8 pounds very quickly, most of which I attribute to glycogen and water weight, but then I started to lose weight again, and since then have lost about another 18 pounds, and even more around my waist. Now I am down to a size 34 pant. I feel most of this has been fat loss. I lost visible fat in my chin and butt, and I am sure elsewhere. Anyway, based on my success my wife wanted to try keto, but more vegetarian style (I know). After an initial weight loss of around 10 pounds, she has stalled. Test strips initially showed modest ketone levels, but now have dropped down to trace levels. I ate a more standard keto diet, but not a whole lot of fat - I did have a fat bomb I made with coconut oil, raw cacao powder, peanut butter and erythritol/monk fruit sweetener, and ate it before my workouts. Otherwise, it was limited to a yogurt and eggs and cheese in the morning, and a meat such as salmon or grass fed lamb for dinner with cruciferous vegetables - asparagus, brocolli, kale salad, etc. I usually had a protein smoothie made with unsweetened almond milk or later coconut milk, avocado, egg, and protein powder at least after my workouts. If I got too hungry on my non fast days, I would sometimes eat a nut mix for lunch or grass fed beef hotdogs, etc. My wife has a tough time getting into ketosis doing vegan keto. She has been using protein powders for most of her protein. She can't have dairy because of allergies. She has added a little chicken to her salad from time to time. I talked her into making an MCT vinagrette salad dressing, but so far that hasn't seemed to have helped. She has been trying for 3 weeks and is getting discouraged. I think she might quit. If she uses the usual toppings she likes on salad, such as cucumbers, tomato, radishes, etc even in small amounts it seems to kick her out of ketosis. She has been trying to limit carbs to less than 50 gr/day, but even with less than that she will have only trace ketones the next morning, and has just stopped losing any weight. My guess is she is insulin resistant, and have told her it may take a month to start burning fat, but we are approaching that without the results. Any suggestions?
B Creighton said:
I think I gained about 10 pounds of muscle while losing about 2 inches around my waist.
You did not gain 10 of muscle.
Gaining even a pound of muscle mass is a long tideous process.
This means you are guessing and don't know.
B Creighton said:
based on my success my wife wanted to try keto, but more vegetarian style
A Vegetarian Ketogenic Diet is an oxymorn.
It incredibly hard to get enough protein, let along quality protein to maintain, let alone increas muscle mass.
B Creighton said:
Test strips initially showed modest ketone levels, but now have dropped down to trace levels.
Test Strip Ineffective
They initially may work but eventually stop working.
That primarily due to the fact when someone initally goes on Keto, the body over produces ketone. It over reacts for energy.
Eventually, the body adapts. It determines the amount of ketones being produces is more than it needs. It then decrease the number or ketones to the energy level needed.
The ketone adaptation process is not different than when you drop your calories and eventually your metabolic rate drops.