Need help! Not losing 😬
I have been doing keto for almost 2 months. The last 3 weeks I have not lost, but have gained 3 pounds. I drink a ton of water, eat veggies, chicken, hamburger meat. I do not use any sweeteners or flours. I do more of a Whole Foods approach with keto. I have a hard time hitting my calories. I usually only get about 1000 calories...I stay under 20 car s a day, my protein about 75-85 and my fats about 80-100. What am I doing wrong?
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I'm only one month in but I've been reading a lot. I believe its important to hit your calorie goals otherwise you can slow down your metabolism from what I understand. That could be it, otherwise its common to stall anywhere from 1-6 weeks once you become fat adapted but once the stall ends you may lose a good amount of lbs right away and then start losing more regularly again.
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You need at least 1200 calories to keep your body out of starvation mode. Perhaps redo your macros. I use the 70/25/5 ratio. But I don’t eat that much fat. I eat enough fat to keep me full especially my last meal because I fast 18 hours. If you redo your macros, get them where they need to be, watch Dr. Berg videos about fasting. I plateaued for 2 weeks. Fasted 2 days in a row and lost 2.4 pounds. I just started a Facebook group Keto in Southern Oklahoma. We would love to help you. Great support and nonjudgmental!
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You should def. up your calories to a more sustainable total! Additionally I believe you may be going through a re-composition phase, this is just your body to adjusting your diet and the new way it is processing macronutrients. Give it time and stay the course, you will see the scale adjusting again- but also remember scale numbers do not always reflect the physical changes going on!!
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Hello Family I was wondering if you could help me with some questions I have?! Please I finding that I am at a standstill with my weight and I’m eating very clean and I’m not sure 🤔 if I’m not eating enough calories because I’m still sitting at the same numbers for over 3 weeks and sometimes even going up a pound or two??? Can you give me some knowledge please!!
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I guess it’s the comparison, others are losing 10-20 in the same period. I do have way more energy but sleep has become a major challenge. I’m not going to give up, this is the first plan I can truly embrace without being miserable. I waited to weigh myself after no loss last week and am hoping for the “whooosh”.
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SaraD STC is right. It's a marathon. A good reference point is to go to the MACROS tab in the settings and it will estimate the # of lbs you should lose per month based on your weight and settings. How close is this estimate to what you are seeing? 6 lbs in 3 weeks is 8 lbs/mo and that is double the highest estimate my macros calculated for me. Pretty good I would say.
The initial 10 lbs or so people are experiencing in the first couple weeks is water weight stored in the muscles and liver along with glycogen and not really "fat". This is somewhat pointed out in various articles in the Learn About Keto section, and flatly stated in other articles. A medical study, iirc. It's a nice feeling to see that go, but it isn't what people think it is. Then they are disappointed when the scales don't keep dropping super fast. It's better to have a healthy understanding of what Keto is and isn't.
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SaraD I’m with you on sticking to it since it’s not a miserable journey! I look forward to eating a greasy burger with no bun of course! I am having sleep challenges as well, but mine may be more related to menopause than Keto sleep. I’m not sure yet. I will say I do t think I have really mastered the macro thing yet. I think that’s why I lost 8 lbs quickly then have been almost stagnant for a few weeks.
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Have you tried upping your protein. Just watched a video by Dr. Berry that states a stall is if a month has gone by with no loss. Partly because of being female due to hormones, water retention and that time if the month. So it may just be your body. Three weeks on keto isn’t very long. Sometimes it takes months to become fat adapted, burning your own fat.