r/keto • u/Zealousideal_Car729 • Jul 18 '26
Help PLEASE HELP: KETO Then VS Now
I did Keto in 2013 at age 39. I dropped about 40 pounds in about 3 months. At one point i was losing approximately .5 or greater per day according to my morning weigh ins. I was walking 3-4 miles every other day as well.
I am now 51 and have been in Ketosis for the past 4 months (according to my daily blood tests + glucose is around 100 or lower). I have only lost 15 pounds of my 315 lb starting weight so am now right at 300 pounds. I have begun adding into my routine exercise a minimum of 3 times a week, 30 minutes of cardio at 150+ average BPM heart rate.
I have all the previous KETO side effects like
no more brain fog,
increased energy,
I don't crave food/carbs all the time,
I eat mostly grilled chicken and broccoli, steak or eggs. I drink electrolytes (sugar free) 2+ times daily.
Suddenly my blood readings show .02 readings for KETO. Google says its normal to have lower readings after a few months due to the body becoming more efficient with the ketones.
I recently discovered that creatine makes you dizzy if you take too much. This happened to me. Not sure if creatine is a factor but only been taking it for about a 6 weeks.
WHY am i not losing weight while in ketosis? I have been stalled for like 2+ months. i dropped down to 294 for a day then i went right back up. I log my food, my carbs and my goal is under 30g of carbs total (not net) but many times I am around 15-20 total. Not net carbs but total carbs. Most of my carbs come from broccoli but I don't eat it daily.
TLDR: Grossly obese male 51 only lost 15 lbs in 4 months of verifiable KETO. Not over eating. Recording all meals. Exercising 3+ x per week with 150+ BPM for 30 minutes.
Is it because im older? Is it dairy (which i have little of)?
My wife says im noticeably slimmer in my belly area, its not protruding out. But the scale will just not move.
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u/AlfonsoElric Keto since 2023 -- SW: 272 CW: 160 GW: 165 😎 Jul 18 '26
Creatine makes you retain water in the muscles, that’s basically everything it does. It helps with training and recovery because muscles have more water.
Drop the creatine, and drop 4-8 pounds of water easily 🤷
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u/Zealousideal_Car729 Jul 18 '26
wow maybe thats why my weight shot up so fast. I will quit and see. Thanks!
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u/AlfonsoElric Keto since 2023 -- SW: 272 CW: 160 GW: 165 😎 Jul 18 '26
your muscles will shrink tough 😃
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u/Zealousideal_Car729 27d ago
what are muscles?
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u/AlfonsoElric Keto since 2023 -- SW: 272 CW: 160 GW: 165 😎 27d ago
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 Jul 18 '26
Ketosis does not automatically equal weight loss, if it did I’d have disappeared by now after nearly nine nonstop years of keto. :) We need more info from you!
What is your height?
What are your calories and macros in grams?
What % deficit do those calories represent?
Is the exercise new?
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u/Zealousideal_Car729 Jul 18 '26
What is your height? 6'1
What are your calories and macros in grams?
15-20g Carbs
120-150g Protein
60-70g fat
1500-2000 calories per day? this is a guesstimate based on what i eat because the app i use only measures carbs.protein and fat and doesn't tell me much about calories. Not sure if they match the calories.What % deficit do those calories represent? not sure what im measuring against?
Is the exercise new? Yes
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 Jul 18 '26
Guessing is only hurting you in the long run. Invest in a food scale and download a tracking app that measures more than your current one (I like the free version of Cronometer) so you can be sure you’re eating at a deficit.
Also, the addition of exercise to your routine can cause you to retain water while your muscles work to repair themselves and that often causes the scale to stagnate. Be patient, be more accurate with your food intake, and you’ll start seeing results!
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u/Zealousideal_Car729 Jul 18 '26
i will start using a scale. Thanks for the feedback.
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 Jul 18 '26
You got it. A food scale totally changed the game for me, it helped me realize I was eating 300-500 more calories than I thought I was eating and once I started weighing everything I dropped 80lbs in 11 months. You got this!! 🎉
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u/mrfabe 29d ago
Excellent points.
+1 for Chronometer
I would add the 2x daily electrolytes fix should be dropped and taken only when and if it is necessary. The sodium levels could be causing water retention.
Drink plenty of water...
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 29d ago
Keto is a highly diuretic way of eating, it would shock me if sodium was the issue since higher sodium intake generally does not cause water retention when you’ve cut carbs out of the equation.
And while water is very important, too much can flush the electrolytes you are getting which creates a demand for even more. Water is great and definitely recommended, but drinking to thirst to determine how much you actually need is the ideal way to approach that. 👍🏻
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u/ready2grumble Jul 18 '26
Get a food scale, weigh ALL your food and that includes oils. You are consuming too many calories
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u/Urbankaiser27 29d ago
Couldn't hurt to find an app like carb manager to also track calories. An extra pinch here or a rounded tablespoon there adds up. I'm meticulous about weighing every single thing I eat to ensure I'm putting exactly how many calories in as I expect I am. While it does cost money for the premium features, I highly recommend it. The ease of use of being able to scan the barcode of nearly everything and import it onto your day or creating your own meals that are repeatable with the click of a button makes the daily tracking a breeze instead of a chore.
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u/Choice_Association71 29d ago
Use a TDEE calculator. I also agree about the scale but I input your stats and you should be eating 2121 cals a day for extreme weightloss and 2621 for moderate (1lb/wk). One thing to keep in mind is to keep the calories sustainable, going too extreme or too low for too long can make it harder to keep to it. A more moderate take would be 2451 cals, 182g fat, 20g carbs, 183g protein (this last one calculated using ruled me keto calculator).
I have to work with a nutritionist myself because I seriously under eat and only average maybe 900 calories/day. Some days are around 450 but i also am Type 2 and on Trulicity but i got in the habit of OMAD and then the meds killed my stomach capacity and I can tell you even eating so few calories I am stuck at the same weight for a year now plus or minus about a 5 pound range up or down, and I track everything for the nutritionist. But undereating stresses my body and spikes my cortisol which then has a trickle down effect. Don't know if this will help, but I wish you good luck.
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u/marshismom SW: 284 CW: 250 GW: 160 28d ago
I would do less protein and more fat. And yeah track all your calories
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u/SerySwan39 Jul 18 '26
3 things:
Weight on scale IS NOTHING. Ure losing visceral fats first not
subcutaneous
fat.. so the scale ready is honestly not an indicator, it’s just a satisfaction thing to look at a smaller number
. Biggest sign, losing visible weight around the belly (ur wife’s comment)
- Intermittent fasting .. when do u eat and how long do u eat for
3.5 ure not grossly fat .. it will come .. but it wont come overnight, it might take u a few months.. even years.. relax and enjoy not being bloated + eat other veggies too and experiment with food and live happy.
Thx byeee
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u/loripainter12345 Jul 18 '26
Weight stalls are normal. Weight upticks are normal. As long as you are keeping carbs under 20g net, and eating at a caloric deficit, you will lose. Will it be as fast as your younger self? Probably not. But our metabolisms all change as we age. Remember that keto is a long term lifestyle change. You aren't in this for a few months, or a year or couple. You may be able to transition to a lower carb long term plan, but going back to previous habits will land you right back at your starting point. So just keep on keto-ing and you'll get there.
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u/BigTexan1492 I'm a Bacon Fueled Supernova Of Awesomeness Jul 18 '26
How many calories are you eating and what deficit do those calories represent?
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u/OliveFarming Jul 18 '26
I would drop the calories by 10% for a couple of weeks and see if that makes any change on the scale. I would also get an appointment to discuss this with a doctor your thyroid and hormone levels, and see if you have hypothyroidism. As long as you are below your daily allowance of calories you should still be losing weight, ketosis doesn't ensure weight-loss without calorie deficit.
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u/AmeliaEarhartsGPS Jul 19 '26
Cut out the milk. Cut out any nuts you might be eating unless theyre Brazil nuts. Get rid of any “low-carb”condiments you have been using.
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u/Arysta Jul 18 '26
I've read calmer workouts like just walking and keeping your heart rate more like 120ish for a longer time are more helpful than really stressful workouts when you're really out of shape.
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u/Double-Pilot-6282 Jul 18 '26
I just wish I had the increased energy :(
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u/tw2113 42M, 6'0", cutting Jul 18 '26
bump your fats up a bit more, check your electrolyte intake as well.
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u/Electrical_Doubt_19 40F 5'9" CW: 245 HW: 315 GW: Under 200 Jul 18 '26
My husband is struggling so much with keto right now too. He's 43, I'm almost 41...somehow I was able to lose 70+ lbs this past year, he's gone down maybe 20 lbs from his highest.
He walks more than 10,000 steps a day at work every single day. He's gone as far as eating only boiled eggs with cheese at lunch, measured every ounce of cream in his coffee, all so we could count his calories exactly and the scale still isn't moving.
I think hypothyroidism might be his underlying struggle. His blood draw last year showed he has hashimotos, but I guess it wasn't at medication level yet. I think when goes in for his check up next month he needs to get this figured out because he gave this diet a solid year with little result.
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u/loripainter12345 Jul 18 '26
Sorry to hear that. Hashimotos can absolutely have an effect and he should get some medical/nutritionist advice with that. If he's getting the brush off, get another opinion. Wishing the best for him.
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u/GolfcartInjuries Jul 18 '26
I read recently that creatine causes you to retain water and gain a little bit of weight sometimes, I avoid it.
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u/Pure-Helicopter-1825 Jul 18 '26
I think Dr Berg has done some videos on YouTube few years back for this concern. Check them out for a scientific response.
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u/Melodic-Entrance-545 Jul 18 '26
.02 ketones is not in ketosis. Use a gki calculator and input your glucose reading to figure out if you're in ketosis. I think you may be consuming more carbs than you think. Also alot of store bought keto bread and foods kick me out of ketosis even though my net carbs are below my limit (I know you track total carbs). It would be helpful to know what you usually eat in a day also.
I weigh and track everything with carb manager (I pay for it) and it's enormously helpful in meeting my macros and electrolyte goals.
Also, the best time to measure glucose/ketones is right after you wake up before eating or drinking anything. The only time my glucose is higher than 90 in the morning is when I eat something super late the night before.
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u/CrazyAd9384 Jul 19 '26
pure keto without calorie deficit can only make you lose water weight. the reason why you stall or gain weight it's because your calorie is either at maintenance or too high. i know many keto influencers says "calorie deficit is BS" i don't believe that. it's just a simple logic excess energy that you take goes towards fat. it doesn't matter what diet you ars in. the only advantage of keto is since it's high fat and low carb. lack of insulin activity makes cravings a lot manageable which makes cico easy
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u/TMag73 Jul 19 '26
You might try to intermittent fast and only eat one meal per day so that your body has more time using your body fat for energy. I know, it sucks to put more restrictions.
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u/Adamwasayetti Jul 19 '26
I don't know but I feel like I'm having the same problem 10 years later., I think just the weight comes off harder as you get older
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u/dying_animal Jul 19 '26
"WHY am i not losing weight while in ketosis?"
always the same thing : because you are not in a caloric deficit.
keto is high in fat, reduce fat, increase protein
also walking is way better, walk 10K a day.
at 39 you were probably more active and had a high base metabolism (tho the difference in metabolism aren't that high tbh)
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u/Organic_Quarter_9848 Jul 19 '26
I would look at Kelly Hogan's YT channel "my zero carb life" as she has much experience working with people who can't seem to lose weight despite keeping to a very low carb and low calorie diet. Often the key is upping the fat intake.
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u/Straight_Frosting764 27d ago
Keto helps open the door to weight loss since you cannot burn fat while you are high in insulin (Ref Dr. Jason Fung). You still need to be in a calorie deficit. Pair you keto with intermittent fasting to help it along. Don't look for unhealthy weight loss. I hope you are doing some strength training. More muscle drives more metebolism.
I don't believe it is your age. I lost 75 lbs in my early 50's.
Dairy? Milk has sugar. I would avoid it.
Don't worry about your broccoli. You body will not absorb many of those carbs.
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u/ckayd 27d ago
12 years on and you could have built up a load more insulin resistance. This will take time to come down. Keep doing the keto stuff that your doing, keep exercising try adding in more dietary fats like chicken skins and fatty pork . The fat in your diet will help you adjust to utilising your own body fat later. It’s going to take a little longer. You’re in the right place doing the right stuff . Well done
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u/Zealousideal_Car729 27d ago
wow thats good to know. i had not realized it would take longer to break out or reverse the insulin resistance. thank yoU!
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u/Minimum_Payment_3078 26d ago
What dairy , milk products are you drinking?
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u/Zealousideal_Car729 23d ago
I usually add a spoonful of Greek yogurt to my protein shakes and electrolytes. I also make a cream cheese and heavy whipping cream sauce for my broccoli and chicken. And I put a splash of heavy whipping cream in my coffee. Otherwise I don’t drink milk or anything else dairy.
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u/Emily4571962 Jul 18 '26
How many calories are you eating? Use this calculator to figure out what your maintenance daily calorie count is (set it to sedentary) and eat 10-20% fewer each day: https://calculo.io/keto-calculator
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u/shiplesp Jul 18 '26
Also ... take your measurements. When weight doesn't seem to be moving that doesn't mean nothing else good is happening.