Very frustrated, not losing weight
I have been on keto now for a couple of months. Not one single time have I cheated on this plan. My weight keeps yo-yoing back and forth. Yesterday, all I ate was an omelet with bacon, onion, spinach and cheese, some buttered broccoli and a small handful of green beans cooked in bacon grease. This morning, I gained THREE full pounds. I didn’t even eat three pounds of food. Initially, I lost sixteen pounds in around two weeks. Since then, it’s back and forth, with a net loss of a pound or less per week. I’m rarely hungry, drink tons of water, but there is simply no reason for this ridiculous weight gain. My husband, on the other hand, who doesn’t even need to lose weight, loses all the time.
- Laine asked 3 weeks ago
- last edited 3 weeks ago
I agree with Tammy. It sounds like maybe you aren’t eating enough. Sometimes too you aren’t eating enough carbs. (gasp!) Yes, I know. Anything less than 20carbs for me isn’t a thing! lol I get grouchy, edgy, light-headed, frustrated….are you getting the scene? You have to find the right amount that works for you. Sometimes your protein could also be too high. I would do what was suggested before and check to see how much/how little food you are consuming and how they fit into your customized macro limits.
Another thing to look into is your sleep, stress, movement and also any medications you may be taking that are hindering your progress. If your daily level is more than 6 or 7, I would hold off on intermittent fasting until you get that under control. IF will increase the stress on your body and be counterproductive. If your stress is not typically an issue I say try it!
Lastly, I would try at least 2 weeks off of dairy. Yes, it is great to get your fat intake up but a ton of people are dairy sensitive and have no idea. I know when my menu has a lot of dairy in it, I stall BIG time. One thing to pay attention to is how many times you go to the bathroom. If it isn’t a few times a day, I would definitely try skipping the dairy to see if that changes.
Perhaps you’re not eating enough? Do you track your food? I would suggest you start trying to track everything with something like myfitnesspal.com – see where things are. If your body thinks you are starving, you won’t lose. Also, do you check to see if you are in ketosis? If you get a very cheap breathalyzer (not a good one because those can distinguish), you can track keynotes easily and inexpensively. When I am going strong, my breath with be about .04+.
I know the instinct is to restrict further, but I think you are probably hurting yourself more than helping.
Oh and you could also try intermittent fasting. Skip either Breakfast or dinner (whatever works better for you ) that way your overnight fast is extended. Then for the 2 meals you do eat, add in lots of healthy fats and moderate protein. Like to your omelet add some full fat sour cream and an avocado. To your broccoli and green beans add cheese and maybe olive slices. If you drink coffee, add in heavy cream and cinnamon (cinnamon helps stabilize blood sugar).
Your macros should be somewhere around 70/20/10 (in percentages) for fat/protein/carbs, plus or minus your personal preference. But your total calories can’t be TOO low (which is what it sounds like it might be from your description).
Another thought, how much more do you want to ultimately lose? If you are close to the end, it is sometimes really hard to get those last few pounds.
I second much of what Tammy said. Your post is a bit vague as to what approach you are talking to Keto. Can you describe your typical week including sleep and activity? Are you tracking? Are you weighing in once weekly first thing in the morning after elimination? With more detail you can really start to pick out the things that are holding your progress back.
- Nicodemus answered 3 weeks ago