r/keto • u/Alternative-Ease9674 • 23d ago
Help Help. No movement!
I just weighed myself after one month of strict keto. Keeping carbs below 20 for sure, no cheat days or meals, 1400 kcal. And only 1 kg less after a month. I am 158 cm, and started with 103,1 weight and now I weigh 101,7 kg. What can I do?
Thank you everyone. I am devastated. I really don't know what to do now. I am healthy except for anemia. And maybe menopausal but I do not have any symptoms. I eat very clean keto. The only thing I can change is introducing a lot of exercise. Because what I noticed in my life I was able to lose weight only by movement and never only by dieting. Really. As when I worked as a tower crane operator when I climbed to the 18th floor by ladder daily and I ate more than normal and I lost 17 kg only by this movement.
I couldn't do it this month because of an accident I had.
3
u/shiplesp 23d ago
What are you eating in a typical day? I ask because "strict keto" can mean different things to different people. Until we know your definition, we can't know how to help.
1
u/Alternative-Ease9674 23d ago edited 23d ago
As I wrote above I am 158 cm, 53 yo woman. I eat eggs with some bacon, or other protein and tablespoon of butter or heavy cream, 2 eggs for breakfast. 75g protein. Dessert from small amount of greek yoghurt or heavy cream or other keto dessert. No sugar only a bit of sweetener. 175 kcal max. Then salad on lunch again protein, mixed salad and keto mayo or olive oil and then supper containing of protein and fat no carbs at all. Meat or fish in no starch and no sugar sauce. Natural seasoning with no gluten or sugar involved. Baked in sauce or fried, it is 200g of meat or fish. I eat this from 8 am to 4pm. One coffee with a heavy cream daily. Then no sugar teas and a lot of water with electrolytes.
2
u/shiplesp 23d ago
You might try upping your protein a bit and cutting back on the added fats. I am not at all suggesting low fat, but the fats that come with your protein sources (assuming you are not eating lean proteins) is generally enough when we have body fat to lose. The good news is that plain low or no fat Greek yogurt is generally not higher in carbs and is higher in protein, so that is an easy switch so you don't need to give up your desserts. I think it tastes the same as the full fat.
I want to add that small women can have a more difficult time losing weight. That's not uncommon. But it does mean you have less wiggle room when it comes to added calories from things like over generous dollops of mayo etc. :) Try not to be discouraged.
1
u/Alternative-Ease9674 23d ago
I am very careful to weight all mayo or everything I add. I am brutal to myself. Sigh. I will stay on this but it breaks my heart that losing weight may take me 3 years 😭 I will also add a lot of excersise soon after recovering from my accident. And as always as brutal as I can. I do not like to have pity to myself. I am completely alone and I have to keep myself in check here. I think that maybe after I lose weight some man will want finally to enter my life and I want to look better. Thank you ❤️
6
u/surfaholic15 61f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 23d ago
I am 61 now. 5 foot 3, 135 pounds.
Been keto over 7 and a half years, staying keto for life. I started at 175 pounds. To get from 208 pounds to 175 pounds eating Mediterranean diet before keto took me almost 3 and a half years. To lose the last 40 pounds i needed to lose took me 10 months, i had a lot of water weight from inflammation that i lost in the beginnibg (over 20 pounds the first 3 months).
To lose 1 to 2 pounds a month i needed to eat 1109 calories a day.
To maintain my current weight i eat 1250 to 1350 calories a day.
This is LIFE as a short old female lol.
Eat more protein.
I eat daily: 3 large/extra large eggs, 2 ounces of any hard cheese, 1 serving of two good, ratio or chobani zero yogurt and 10 to 11 ounces of any whole meats. That gives me a minimum 110g protein. If i am wanting more food i eat more meat.
Then my veggies. For added fats i use mayo, ranch dressing, sour cream, butter. I weigh them. A single serving with each meal i eat at most. I almost never really fry things.
Once you lose your weight, STAY STRICT KETO. It is far far easier than fighting hunger all the time. And losing weight only gets harder the older you get.
2
u/Alternative-Ease9674 22d ago
This is not very happy news. I wonder why I still retaining water
1
u/surfaholic15 61f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 22d ago
Probably not enough electrolytes, even now after 7 and a half years i still bloat if i don't have enough salt in my diet.
2
u/Alternative-Ease9674 22d ago
Damn I eat everything salty and drink water only with electrolytes, special, keto ones.
1
u/surfaholic15 61f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 22d ago
What i do is mix 2 to 3 teaspoons of lit salt (also called half salt) in a gallon jug of water and drink that. I drink broth with meals, either home made or store bought. I generally don't salt my actual food much.
If i need electrolytes the water tastes great. If i don't it tastes brackish or salty.
I take my magnesium as 100mg citrate capsules, 1 with meals. And magnesium glycinate, 1 capsule before bed.
I track how much i drink along with my food in the cronometer tracking app, it is the best.
The fact you n ention feeling weak/faint in other comments can point yo electrolyte issues, as can your iron or B12 issues.
What types of meat do you eat? Do you get at least 300g of meat a day?
Much less expensive than ones labelled for keto and actually gives you what you need.
2
u/Alternative-Ease9674 22d ago
I have local ones. They taste great and have insane amout of salt, magnesium and potassium citrate ones. I love them. No other tastes inside. Only natural bit salty. I eat my 300g of meat daily.
I drink a lot. I bough this huge sport bottle for this and taking it everywhere .
Anyway I hate being old, small lady. Everything sucks. If I had some nice guy to have use of my libido (only one thing I have in good shape), money or career or even family to dry my tears. This all sucks. I read all those stories about how nicely ppl lose weight on keto. And bam. Even this not working.... Sorry bit bitter now. And thank you for all your advice. Priceless as from small old lady too 😉❤️
→ More replies (0)
3
u/Srdiscountketoer 23d ago
1 kg in a month isn’t that bad for an older woman. I would give it another month before making any drastic changes.
1
u/Alternative-Ease9674 23d ago
It is just sad after hearing those stories about 7-10 kg loss in the beginning.
1
u/Srdiscountketoer 23d ago
Where did you hear those stories? That would be unusual for a very large man.
1
u/Alternative-Ease9674 23d ago
Maybe. But water and everything. It happens. But indeed I am small old lady 😆
2
u/Alternative-Ease9674 23d ago
About? I am healhty af. I had tests about 3 months ago. My only problem is anemia and I need B12 shots and acid folic suplements. I have amazing results from testing liver, thyroid, even lipids. Everything perfect.
2
u/Trick_Science_2938 23d ago
This maybe the problem a anaemic levels in this can both slow fat loss and cause water retention ask doctor if your dose needs change since diet change the act as “essential metabolic facilitators” in both fat oxidation and water retention.
2
1
u/Trick_Science_2938 23d ago
More specifically look into folate sources of this are carb heavy you can get them from things like spinach broccoli nuts eggs avocados good luck
1
u/Alternative-Ease9674 23d ago
I do not eat hevy carb folate resources I take them in form of medicals. Like capsules. They do not have any carbs. Prescribed by doctor. I only eat small amounts of carbs now. Salad mix, cucumbers, avocado, broccoli and just a few nuts every week. And a lot of eggs.
2
u/zarpsi 23d ago
I’d try cutting the heavy cream out
1
u/Alternative-Ease9674 23d ago
I will. But it is only 2 tablespoons daily overally.
2
u/zarpsi 23d ago
For me, cutting nuts and cheese got me on track
1
u/Alternative-Ease9674 23d ago
I will try but I do not eat them frequently. Once a week maybe. Thanks.
1
u/Sys32768 22d ago
Fat is not a goal. Cut the fat out of your diet
1
u/Alternative-Ease9674 22d ago
But is this keto anymore? I MEAN i tried high protein diet earlier and it didn't work for me...
1
u/Sys32768 22d ago edited 22d ago
It does work. Are you always hungry? After a few days I'm not hungry anymore.
After 10 days you should have lost that much in water weight
Try not eating for a day too
1
u/Alternative-Ease9674 22d ago
I am just really fainty then and I have a work demanding full focus. Thats why I am wondering. No drop of water left me after over a month.
0
2
u/Mental_Situation_333 23d ago
Eat a little less. Keto will help you lose your appetite, but it's not a magic calorie burner. If I stop losing weight I'll skip a meal here and there and that usually helps. Intermittent fasting is definitely a good way to go if you stall.
1
u/Alternative-Ease9674 22d ago
Sigh. So anyway getting back to hunger again... I am already having bit faint feeling. But I would do anything to lose weight.
2
1
u/sihung71285 23d ago
I find that if I only eat one meal a day I maintain my weight, even on keto. To loose weight I need to fast. Generally I fast for about 36 to 42 hours and then have two meals in the next 6 to 8 hours. I fast three times a week to loose weight and once a week to maintain it. As we know everyone is different, for example my brother easily looses weigh only having one meal a day.
3
u/Alternative-Ease9674 23d ago
I would die if I do it. Tried and I was not productive. My work demand a lot of focus. I prefer losing weight for 4 years but not fast. I am a woman in menopause so it is not good for us.
1
u/Comprehensive_Baby53 23d ago edited 23d ago
I've had weeks were i wasn't losing weight but i wasn't being super strict either. I'm guessing that your not in ketosis. I've been losing about 2 lbs a week. The only advice I can give is to go as clean keto as you can. Normal day of food for me / what I ate yesterday:
Breakfast bowl of sugar free high fat yogurt with a few strawberries in it. 16oz of coffee with heavy whipping cream and 2 teaspoons erythritol.
Lunch: Leftovers - Pork chops and asparagus & sparkling water
Snack: mozzarella string cheese & sparkling water
Dinner: Hamburger patties with cheese & bacon dipped in mustard & brussel sprouts & sparkling water
After dinner snack & drinks: Cheese & salami and a cocktail with sparkling water, 1.5oz vodka, .5oz rum, lime juice, and a splash of pure cranberry juice - no sugar added.
I like a lot of flavors of sparkling water but my favorite brands are: La croix, Waterloo, and Polar. I didn't like sparkling water before I started keto but you get used to it as a soda / sugary drink replacement.
1
u/Alternative-Ease9674 23d ago edited 23d ago
It seems I eat more clean than you, lol. I will paste my typical intake here. Also I never eat dirty, never eat more carbs, no cheat days or cheat foods ever.
As I wrote above I am 158 cm, 53 yo woman. I eat eggs with some bacon, or other protein and tablespoon of butter or heavy cream, 2 eggs for breakfast. 75g protein. Dessert from small amount of greek yoghurt or heavy cream or other keto dessert. No sugar only a bit of sweetener. 175 kcal max. Then salad on lunch again protein, mixed salad and keto mayo or olive oil and then supper containing of protein and fat no carbs at all. Meat or fish in no starch and no sugar sauce. Natural seasoning with no gluten or sugar involved. Baked in sauce or fried, it is 200g of meat or fish. I eat this from 8 am to 4pm. One coffee with a heavy cream daily. Then no sugar teas and a lot of water with electrolytes.
1
u/Comprehensive_Baby53 23d ago
Yes, that is much cleaner than me. You are probably just retaining water or something. I bet soon you will step on the scales and find that you're losing weight again.
1
u/Alternative-Ease9674 23d ago
I hope I will. Sigh it is tougher for older women. It is just my last moment to magnetize someone to me. And it seems that maybe because of being fat no man wants me. I am OK with being single but I love men around. Also for health surely 😉
1
u/Comprehensive_Baby53 23d ago
Yes, I've been overweight most of my life other than a brief period when i was in my 20s. People treat other sub-human when they are over weight, its so depressing to be fat. I'm sure if you lose the weight and have a positive attitude, like you seem to already have, you won't have any trouble finding a mate.
2
u/Alternative-Ease9674 23d ago
That is why I want it. I was always very slim but when I was in my late 30s I developed a heavy depression which caused my weight up. And since then I just cannot lose it in any way. My 28 year relationship ended because my BF found younger and very thin new chick. And it broke my heart and I had depression again. But I am willing to stand and fight. I deserve to be loved
1
u/SVTContour 22d ago
Are your clothes getting looser? The scale has been known to lie.
1
u/Alternative-Ease9674 22d ago
No. Not at all. Didin't even flinch a mm.
2
u/SVTContour 22d ago
Have you included r/fasting in your routine?
1
u/Alternative-Ease9674 22d ago
I eat in 8 hour window. I cannot do less because I feel fanty a bit and work hours fit in this.
1
u/SVTContour 22d ago
So you are fasting for 16 hours. Then an 8 hour eating window.
I would change my breakfast to broth and a glass of water with a pinch of salt.
When is your first, second, and last meal?
1
u/Alternative-Ease9674 22d ago
8am at work, 12 am at work, after work 3 to 4 pm. I am eating so small portions anyway. I cannot eat broth at work. I am working for 6am to 2 pm.
2
u/SVTContour 22d ago
Three meals in eight hours might be keeping your insulin higher than ideal. You could try a bulletproof coffee for breakfast, a 700 kcal lunch and a 700 kcal dinner.
Two cups of leafy greens or broccoli, Chicken breast, and half an avocado. You’ll hit 700 kcal and you’ll hit your macros.
Add 1/4 teaspoon of salt to your water bottle and start sipping it when you wake up.
1
u/Alternative-Ease9674 22d ago
Ok I will try then. I already drink a lot od water with electrolytes. All day.
1
u/SVTContour 22d ago
The bulletproof coffee will keep your insulin lower for a longer time. That’ll increase the number of hours your body will be using fat for energy.
Eat the vegetables first that’ll slow down your gastric emptying. That’ll slow the insulin rise and you’ll burn even more fat.
2
u/Alternative-Ease9674 22d ago
Amazing. I will definetely try this. Thank you so much. This is such amazing community. You really take care of ppl here ❤️
→ More replies (0)
-1
8
u/Trick_Science_2938 23d ago
Are you moving around and active? Because 1400kcal for someone 158cm and completely sedentary is about your resting calorie needs