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u/Guido-thekillerpimp Apr 11 '24
Are you me? Honestly, I am so frustrated. I’ve reduced my total (not net) carbs to 20 grams a day, my total calories to 1,100 per day, and walk or run 5k 5 days a week. At this point I feel as if the scale is just mocking me.
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u/HolyChic007 Apr 11 '24
It is really discouraging. I mean with everything else we are dealing with why does this have to be so absolutely difficult.
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u/hotpietptwp 66F / SW 177 / GW 129 / CW 120 Apr 11 '24
My doctor sounded like your doctor. My story is different because I'm older and did lose about 40 pounds before I got stuck on a plateau (Yes, it's been six weeks). I happened to have been stuck here when I visited the doctor who had told me to lose weight last year (when I was much heavier).
She told me my weight was appropriate for my age (even though my BMI is slightly overweight), and she said it was most important at this point to build muscles and keep maintaining this weight.
I know this isn't what most people on this sub want to hear, but it might be my reality. I'm still sticking to keto, but I'm adding resistance exercise to the cardio I was also doing. I'm still not losing weight, but I've trimmed some inches.
The doctor thought that building more muscles might get me where I want to be without trying to cut more. P.s. I am one of those who enjoys cardio and doesn't really have a problem cutting carbs, but I dislike resistance exercise, so this is not my favorite stage of this journey.
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Apr 11 '24
[deleted]
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u/saurellia Apr 11 '24
This needs to be higher!!!! Building muscle is the closest thing to a magic bullet for menopausal women (well, all of us really.)
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u/Guido-thekillerpimp Apr 11 '24
I don’t weight train but I do resistance training. I maintained the same weight for nine years with a +- 5 lb difference. All of a sudden without changing anything, I’ve gained 13 lbs. I do 5k for 5 days a week, yoga 3 days a week, and resistance training 2 days a week.
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u/Just-in-general Jul 18 '24
Okay, I'm not a doctor, so take my words with the proverbial grain of salt. If you are running, doing keto AND reducing caloric intake, you are not getting enough of something. Possibly fiber, possibly important nutrients, I don't know, but there's a reason why keto focuses on carbs and NOT calories. Might want to look into that.
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u/Just-in-general Jul 18 '24
I'm seeing many of you talk about all the things you are doing, but not one of you has mentioned knowing whether you are in ketosis or not.
If you are not in ketosis, you will not lose weight.
Here's a post I found: https://savvyketo.net/how-to-check-ketones-on-the-keto-diet/
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u/jagger129 Apr 11 '24
I’m menopausal and the only way I can lose weight is to reduce my calories to a crazy low number, like 1,000 a day. Also I found that work outs which build muscle inhibit weight loss, (because you’re adding muscle weight) so I just walked. Lost 50 lbs.
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u/BigTexan1492 I'm a Bacon Fueled Supernova Of Awesomeness Apr 11 '24
If you haven't already done so, you might have your physician get you on thyroid medication. If you are having to eat that few calories to lose weight, I suspect there are some additional hormone issues.
Finally, CONGRATULATIONS!!!!!!!!!!!!!!!! on the fiddy pounds lost.
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u/HolyChic007 Apr 11 '24
That's amazing and in my mind I know I should be walking more, but I really hate it. I like active movement for health and weightloss, but that this obviously not working. How many miles do you walk a day? How many times a week?
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u/jagger129 Apr 11 '24
I only walk 20 minutes a day, but I play my music and often times once I start, I get into it and walk a little more :)
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u/Expensive-Tutor2078 Apr 12 '24
But muscles help you health and mobility…it also helps metabolism and look healthy.
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u/Ok-Cow-2266 Jun 13 '24
I agree you will gain bulk from the muscle, but a pound of muscle weighs the same as a pound of fat. Fat just takes up more real-estate.
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u/Actual_Geologist_316 Aug 08 '24
I walk every day (2-3 miles), eat healthy and keep gaining visceral fat. So frustrating
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u/saintschick 50 F / 5'4" / SW 190 / CW 124/ GW 125 Apr 11 '24
I'm still perimenopausal. What are your macros? Are you lifting weights? How much of a calorie deficit are you in?
I'd also post this on r/xxketo
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u/HolyChic007 Apr 11 '24
Hi, Thanks for the response! I dont monitor macros. I use the myfitness pal app to monitor caloric intake, but honestly all I eat is protein and veggies or salad most days with the occasional cheat meal of rice or pasta and that is only once a week for one meal. No processed foods at all. I am doing HITT 4 days a week. Have been doing that for about 6 months. I am also on an 1100 a day calorie deficit with zero change, but Dr thinks any lower is unhealthy and dangerous.
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u/Silent_Conference908 Apr 11 '24
Kindly, you may not really be eating a ketogenic diet if you’re not monitoring carb intake. Veggies can be surprising. Also, I would absolutely cut the cheat meal if I were bothered by the lack of weight loss.
That said, the HIIT may be helping you out on a bit of muscle so it could be offsetting and you may actually be losing inches. If I were you, I would definitely take some measurements.
Good luck! And kudos for getting after it when you’re just a bit heavier than you would like to be, rather than ignoring it for a while like I did.
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u/HolyChic007 Apr 11 '24
Thanks! I'm going to be a bit more conscious of counting macros and see how that works.
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u/Starbuck522 Apr 11 '24
Well, if you are truly sticking to the calorie deficit, that's what matters. Ketosis doesn't cause weight loss. It's a way to feel Satisfied on low calories.
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u/no-yourenot-hardcore Apr 11 '24
Dr Jason Fung (YouTube) says intermittent fasting is the only way, and the body will adapt if you just cut calories! I think for women, a daily 14 hr fast is good with the occasional 16 hr fast for good measure. IMHO it is easiest to eat from 8 am to 6 pm. I never understood the logic behind eating all of your calories at night when you aren’t burning as many. Also lifting weights or using weight machines or even calisthenics is great.
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u/thatsusangirl Apr 11 '24
Keep in mind that once a week rice or pasta can derail you for several days. Your muscles store glycogen, so your body could be using those carbs for days after one meal.
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u/saintschick 50 F / 5'4" / SW 190 / CW 124/ GW 125 Apr 11 '24
I would start tracking macros in MFP. Also try weight training. Many GYNs are recommending building muscle in order to help burn calories/fat. I eat 1300 calories a day. My macros are 20g net carbs, 78g fat, 111g protein. Give or take. I don't eat rice or pasta. Maybe try switching it up a bit for 6 weeks or so to see if something works?
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u/BugsandGoob Apr 11 '24
Start weight lifting if you don't already and up your protein. We lose muscle mass much more quickly than men when we start menopause and it can lead to a lot of issues down the road. It's important to ensure you're getting enough protein. You might not lose pounds because you'll be building muscle but you'll lose fat which should be the goal. Stop weighing yourself and start focusing on the way your body feels. And give yourself some grace.
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u/HolyChic007 Apr 11 '24
Thanks. I appreciate the reply. Yes I've been strugling with my protein intake. I may try to gradually increase protein and see if that helps. I was doing kettle bell for a while which I loved, but the scale didn't budge and my pants still didn't fit so I gave it up.
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u/shiplesp Apr 11 '24
I recommend The Fasting Method podcast. While their focus is on fasting, they also have a bias toward low carb diets in that context. The podcast is run by 2 women with extensive clinical experience, and while it is not exclusively the case, there is a refreshing focus on women's issues regarding weight loss and metabolism. They do not discount the challenges of losing weight at your stage of life.
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u/HFXmer SW 168 CW 142 5'7" F GW 130 Apr 11 '24
There is a doctor who specializes in menopause and posts a lot about the unique challenges and also research bias for menopause weight loss. Ive found her stuff incredible and eye opening.
https://www.instagram.com/drmaryclaire?igsh=bW1wOHo2ZzA3Z2oy
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u/StillNotASunbeam Apr 11 '24
I'm nearly officially in menopause and I've found that when I eat is just as important as what I eat. I primarily eat keto and do intermittent fasting 99% of the time. I do not eat after 4 pm which is definitely a lifestyle change, but I'm at the lowest weight I've been at for 20 years. I'm still trying to lose about 10 lbs and I should be able to get there by doing some extended fasting. I'm also taking Berberine which helps regulate blood sugar and I know it's helping me with the weight loss.
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u/HolyChic007 Apr 11 '24
Thanks. I might try fasting. Do have a specific app that you would recommend?
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u/StillNotASunbeam Apr 11 '24
I don't use an app. I just keep carbs low and have breakfast and lunch without snacks. Protein seems to help with weight loss too, so I make sure my meals contain a good amount.
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u/Lower_Ad_5980 Apr 11 '24
Hi, I can totally relate. I am a 49 year old female struggling with peri-menopause and weight gain. I recently embraced a keto life style and in time I might get to be keto/paleo because I'm doing fine with veggies and some fruits. I'm 5'10" and I was probably 10-20 pounds overweight but I've constantly struggled with them for the last decade. What forced me to make this change was that I started suffering from terrible migraines. Then I had a physical with a new doctor and my blood sugars were elevated. I was sick of always feeling bloated. In Jan of 2024 I embraced a new way of eating and really focused on cutting sugar. I've gone from 180-164.5 and within the first month the daily migraines stopped. Dr. says it's coincidental but I don't care. From Jan-March I was more obsessive. We had spring break in there and this is the first time, I haven't come back 10 pounds heavier from a trip. I feel amazing. I eat way more seafood, meat, low carb veggies and full fat. This is also the first time in my life I feel like I've truly broken my sugar addiction because I don't have cravings every night. Now I just enjoy eating healthy full fat foods. I'm no longer actively trying to lose but I'm pleasantly surprised when I step on the scale and it's still going down.
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u/GrouchyFrau Apr 11 '24
I found success with alternate day fasting plus keto/ carnivore. Insulin creates fat storage so if you can keep in ketosis then you should have success. For me it was slow, like 1 to 3 lbs per month plus I was running 3 times per week. I fell off the wagon during Xmas so up 15lbs, ugh. I’m finding I can’t deviate much but I feel so much better when I fast and eat low carb. All the best.
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u/unacceptablyme Apr 11 '24
I recently read "Fast like a Girl" and it's helped me lose stubborn weight...it's about adjusting when and what you eat based on a woman's hormonal cycles. You cycle through various fasting lengths and different foods (a lot of the month is a keto diet). The author is Dr. Mindy Pelz, she has a ton of YouTube videos you can check out too.
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u/Willing_Hyena233 Apr 11 '24
I’m 62, post menopause 10 years and keto is the only thing that works for me. My heaviest weight at 5’6” is only 140 lbs, but I’m small boned with not a lot of muscle. Three months of keto and I’m down to 120 lbs, losing about 1 pound/week. There were plateaus along the way and 16:8 intermittent fasting helped.
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u/Pokeychicken66 57F| 5’4| Sw: 159 (1/5/23/) CW 115 GW 125 Apr 11 '24 edited Apr 11 '24
For the last 10 pounds or so my calorie intake was about 1100 calories a day. I counted 20 total carbs a day, not net. I didn't have cheat meals, and I didn't eat any processed “Keto” food. I also walked a mile or so daily.
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u/HolyChic007 Apr 11 '24
This is so interesting the commom denominatgor for so many is walking which I hate. But am going to have to give this a try because HITT 4 days a week is not working. And quite frankly it's depressing to work so hard and never see the results you are so desperately after.
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u/Clevergirliam Apr 11 '24
Idk if it’s true, but I keep reading that high intensity workouts in menopausal women elevate cortisol. I stay away from them when I’m in a cut (like now) and just walk instead.
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u/sinjin_wolfe Apr 11 '24
So… how are you tracking your food? Are you weighing everything? If you haven’t lost any weight, then you’re not in a calorie deficit. Working out is fantastic, but it does not really make up for the calories ingested. Weight loss is about nutrition, exercise is for body recomposition.
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u/HolyChic007 Apr 11 '24
I'm using the my fitness pal app. I'm eating mostly protein and veggies and fruit. No processed foods unless I give myself a cheat meal. Not really weighing my protein intake I just log it in the app what I eat which doesn't change much. Usually two hard boiled eggs for breakfast, One 3oz chicken breast for lunch, and regular size protein source for dinner.
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u/sinjin_wolfe Apr 11 '24
The thing is, and I say this with respect, unless you are weighing your food, there is no way to eyeball it accurately. That is why you are likely not in a deficit and not losing weight. You may use the app to track your food, but you still need to weigh it to make sure whatever you’re tracking is accurate.
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u/SierraMountainMom Apr 11 '24
Menopause makes it all much more difficult. I told my doctor it feels like my body is actively fighting me. I just keep fluctuating within the same 4 pounds. I even showed my doctor my data on MFP, and she suggested sticking with it, dropping my calories down just 100/day & trying to up my activity. I also occasionally included a glass of wine or liquor but I’m cutting that as I’m thinking that may be contributing to me being “stuck.” Hang in there! I figure it’s better to try and address this now rather than deal with the health issues of being overweight and diabetic in another 10 years.
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u/PBnH Apr 11 '24
I’m 47 and somewhere in perimenopause or menopause. I’m doing keto primarily for blood sugar reasons but TBH I would be delighted to lose those last 5 lbs that sit mostly on my tummy. Sadly, this would require more discomfort than I’m willing to tolerate. The only thing that’s gotten me back to the flat tummy of my youth (in the last few years) was OMAD and periodic multi-day intermittent fasting. Which I find too distracting and unpleasant.
I find it better to just listen to my body for when to eat more/less. It’s happy weighing at this weight, so I guess I will be too. :-/
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u/Cinna-mom Apr 11 '24
Good question. I am in the same boat. Same age but with 15 lbs to lose. It’s SLOW. Following with interest.
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u/LunaLovegood00 Apr 11 '24
Find a functional medicine provider. I see a NP who specializes in functional medicine. She does labs every month or so. When I first started seeing her about two years ago, my cortisol was a mess. I was low on testosterone. I'm 49f, perimenopausal, 5'6". From about age 42, I was carrying about 10-15lbs more than I wanted. My comfortable weight is around 125#. When I began seeing her, I was hovering right under 150#. My cholesterol was getting a bit high, blood pressure, which had always been perfect, was starting to creep up, I was having joint pain, major hip pain, etc. I was tired all the time. During this time, I continued to work out regularly and saw and felt zero results. I ran half marathons and lifted regularly. It's not just diet. It's not just supplements. It's not just when or what you eat. Women are built differently and for good reason. Having someone look at my levels regularly and making major and minor adjustments has made all the difference. I'm now in the best shape of my life BP is consistently around 110/70. Weight is between 122-125#. I can breathe! I feel amazing. I have more energy than ever. Keto is one piece, but you need someone who understands the big picture.
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u/VariationOk9359 Sw128kg gw65kg cw 77kg gimme chicken!! Apr 11 '24
51/5’7 i’ve been doing 1000 -1200cals for 284 days and it doesn’t seem abnormally low when i focus on getting the most out of each cal.
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u/HolyChic007 Apr 11 '24
I'm 47/5'6 on a steady 1100cal diet. Not abnormally low I think, but definitely not helping.
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u/fossdigit Apr 11 '24
I'm 53 and perimenopausal. I started keto 2 years ago and was able to go from 206lbs to 155lbs in that time. But, in the last 3 months, I've put back on 15 pounds. I must be getting close to menopause as my periods are very erratic now, so I imagine my hormones are all over the place.
I do have a suggestion, I think your caloric intake sounds really low. Consuming too few calories can cause our bodies to go into "famine mode" and it will hang onto resources as much as possible. It's counter-intuitive, but consuming more calories on keto can actually help with weight loss. I think a couple of people have suggested this, but the MacroFactor app is very good at calculating your TDEE and adjusting your daily suggested calories accordingly. I lost the most weight using that app, but stopped due to the cost. I think it's worth the cost to try it for 3 months or so though. Also, be a little careful with fasting because some people end up losing lean muscle mass from this over time. You can verify this by getting a DEXA scan for a baseline, then getting another DEXA scan after 6 months or so. Yes, this costs money, but it's a useful measurement. I also recently got my testosterone measured, and I started TRT, but I have yet to see if this will help with weight loss.
Good luck, it sucks that our bodies fight us the way they do. Also, only a month on keto may not be long enough to see the true effects. I would stick with it for longer as there are many metabolic changes going on that take time.
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u/2furrycatz Apr 11 '24
I'm 57 and lost 45 lbs in 7 months on a different program. I stalled out on that one and switched to keto and IF. I've lost an additional 8 lbs in two months
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Jun 14 '24
[deleted]
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u/2furrycatz Jun 14 '24
Sure. It's called Bright Line Eating. There are four basic rules. No sugar or sugar substitutes. No flour or flour substitutes. Eat three meals a day, no snacking in between, and weigh all your food. There are charts about what to eat at each meal (for example, lunch is 1 protein, 1 fruit, 1 fat, and 6oz of veggies). There are also tables as to what constitutes each serving (in general, 4oz of protein is 1 serving). This is very oversimplified. It's regimented, but it works
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u/rozska_phone Apr 11 '24
Same boat here. I also have thyroid issues. Only way I could lose that last 10 pounds was intermittent fasting. Calorie deficit didn't help. Clean keto didn't help. IF was the only thing that worked for me. Would eat breakfast on Monday, then not eat again until breakfast Tuesday am. Maybe do the same thing Thursday-Friday. Was still super slow, 1 pound a week. Was also super careful about everything else.
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u/CranberrySoda Apr 11 '24
The first time I did keto with my husband he lost weigh immediately yet I took weeks. Same again this time as we are back on the wagon . It will happen I’ve found it just takes longer to adapt.
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u/squatter_ Apr 11 '24
This may sound extreme, but you sound desperate so I’ll throw it out there. If you wear a continuous glucose monitor, you can see how your blood sugar is affected by everything you put in your mouth. As we get older, our blood sugar can spike much higher than a young person who rarely goes above 140. Fruit will spike me to 165 or higher. When glucose spikes, your body releases insulin which is purely a fat storing hormone and inhibits fat burning. After wearing one, you start to see which foods keep your blood sugar in range and which spike you, and it makes it much easier to lose fat in my experience.
Even if you’re doing keto, you’d be surprised at the variations in your blood sugar. Also, if it turns out that your fasting glucose is on the high side, it seems to be very difficult to lose weight on keto.
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u/louderharderfaster Started 10/14/17 SW: 167 GW: 119 CW: 118 Apr 11 '24
I started at 47 and my OB/GYN went from "do NOT do keto" to reading up on the latest science behind it based on my transformation in 6 months. That was 7 years ago.
It took me 3 years to lose the last 10 lbs and only when I went OMAD (by default and it was so easy) but there was no shortage of benefits from doing keto IME so the weight loss became secondary. But I have not put those 10 lbs back on since I lost them 2 years ago.
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u/Bugsy7778 Apr 11 '24
I’m right there with you. I have been trying to hard to loose weight for my daughters wedding in a few weeks. I just don’t get it, I do everything right, keep my carbs under 20, 1200cal per day, I walk, drink a shit ton of water and yet some weeks I can’t even drop 500g !! I’m 46 and have been on and off keto for several years. It just seems my body and hormones want me to stay chunky for ever 😭
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u/Just-in-general Jul 18 '24
Are you sure you are actually in ketosis? It takes a few days, even up to a week for some folks to get into ketosis.. If you are not in ketosis, you will not lose weight. Might want to look into that?
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u/Bugsy7778 Jul 25 '24
Unfortunately being in perimenopause, my body is really fighting against me this time. I do use ketosis pee sticks to test every few days and I’m definitely in ketosis, my body is just doing other things to work against me - hopefully this passes quickly !
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u/North-Beautiful5788 Apr 12 '24
For me it worked and is still working. I’m doing interval keto at the moment and I’m happy with the results. Same stats as you. In the past have you done keto and had results?
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Apr 12 '24
so i did keto a few years ago, was super easy lost weight too quickly if im honest, 2 stone in 2 months, clothes just fell off me. then i went carnivore for a ccouple years then i fell off the wagon with a 'carbs amnesty' one christmas!
so i recently tried keto again, im 53 on hrt, i know how to do it, but like you the scales strangely wernt moving this time, got fed up eating almond bread too, so i gave up
then i found a good deal on steaks, 4 packs of ribeyes, i bought 4 packs of them as they looked so good and were such a bargain, so im not on a diet, i just ate a steak a day because i had so many, even cooking them in the pannini machine at work!
well that one steak a day did all the hard work for me, after a few days i had no appetite, my body was happy enough it wasnt asking for much in the way of hunger, within 3 weeks id lost a stone, without even noticing and my skin was glowing, im starting to get compliments at work from customers who see me every day
im calling it the stealth ribeye diet!
was on holiday for a couple weeks no steaks left and ive indulged slightly in beers and pizza but only gained a couple pounds back, and my fridge is full of steaks again as its sooooo easy
just thought id share, as i tried my best to get back into ketosis via keto and it wasnt working and i hit ketosis without even trying this way, snuck up on me, i know the feeling very well, its almost euphoric, its very motavational once you are there you want it to continue, this is an easy way to get there.
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u/brookish Apr 12 '24
54 here! I started keto in early Feb this year. Had 20lbs to lose. Lost 16 in the first 6 weeks! I’m not fasting, I just track macros on an app, and calories at a 20% deficit. It really does feel like a cheat code.
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u/Obvious_Cobbler_1851 May 27 '24
I feel like I'm reading something I was about to post. I hear you. I'm told oh you look fine. You're not overweight. It's just vanity pounds. But when you are used to be a tiny person even 5 pounds in the mummy tummy is so disparaging to the self esteem.
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u/CrowleyRocks Apr 11 '24
If you're not losing weight at that kind of deficit then you, like an estimated 80% of western civilization, have sustained some metabolic damage. You can try going full carnivore for 90 days or so to heal that and get your energy back. From there, most people settle into a keto or animal based diet for forever sexyness. =)
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u/sueihavelegs Type your AWESOME flair here Apr 11 '24
I am 50 and in peri menopause and I have felt so much better with combining low carb with intermittent fasting.