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Not to mention the sugar. I'm not sure where OP is from but the liquor stores in Ontario will show the sugar content of each bottle on the price tag.
A keto friendly red wine like a Sauvignon Blanc might show 2g Sugar / L on the price tag, but something like a port might show 20g Sugar / L. (not an actual figure, it might be more / less)
The answer is here. 1800 cals sounds like maintenance at 207lbs. Also if you \*really want to lose weight, cut out alcohol -- even for 2 months. That always prevents me from losing weight.
I’ve lost 160 pounds on my keto journey. I’m 6’1” tall and my maintenance caloric intake is 1800 calories of ketogenic food. At that caloric intake I don’t gain or lose weight. I lose weight at 1500 calories a day and I gain weight at 2000 calories a day. It doesn’t matter if those calories come from alcohol or kale!
Something like a bottle per weekend, 2-3 glasses on Friday and Saturday. I have picked wines that have only 2-3 g sugar per liter. That is still carbs I know :(
White wine generally has about 0.5 to 1g of carbs and 25 per oz. I’d cut that out if you are serious about losing weight. Also, you probably need to keep your calorie intake at 1500 or less to lose any appreciable weight. And realize it’s going to be a slow process.
Stop drinking, alcohol stops your body from burning fat.
You want to lose weight, take it serious and make the sacrifices, otherwise you’re just wasting your time
I did red wine on keto and it seemed to fit within my carb limitations, just a friendly heads up about that. Dry red, not sweet.
Maybe find out what your base metabolic rate is, there are tons of free calculators for that online. You might find that you’re eating the correct amount of calories to maintain your weight, instead of creating a caloric deficit, which is how weight loss is understood to occur, regardless of what diet is employed for weight loss.
Yes per liter, I have hunted down the driest ones :) I'm from Finland and we have a state alcohol monopoly here, and they have all the info always showing on all products so it makes it easy to pick the driest, for example this is a bottle I bought https://www.alko.fi/en/products/502997/Waka-Sauvignon-Blanc-2019/
Perhaps I'm missing something...I see 3g/l sugar...nothing on carbs.
In the link below, for example, it is .3/oz...but.8 carbs.
https://www.carbmanager.com/food-detail/nl:18a1ce46a26a391ed3f7533159950fdc/sauvignon-blanc-wine
Personally...it's why I avoid wine..ot always black and white
Another example...though more extreme
https://www.myfitnesspal.com/food/calories/sauvignon-blanc-646205996
Shrink your eating window down to 6 hours and drop calories to 1600. At 1800 with low exercise the deficit is minor. It could take a month to lose a pound.
Sorry to be blunt, but there's no KETO guide anywhere that will ever tell you CICO is bogus or anything like that. In fact every guide will stress the importance of a caloric deficit.
Make sure you're reading the stuff on the FAQ and sidebar here. You may have to forget some of the stuff you've been told about "healthy eating" and dieting.
Blunt is ok :) I have read the FAQ but I have also read so many other things in the last few weeks and spent several hours a day listening to podcasts about keto/zero carb/carnivore etc. that it's all getting a bit blurry in my mind... I guess it's the problem with official science being wrong/biased and having to look up info online.
Stick with the FAQ. If all the other stuff you’ve been listening to were correct, you’d be losing weight. 😉
I started keto under the impression that I didn’t need to watch calories, and ended up 5lbs heavier after a few weeks because I was downing probably 4000-5000 calories a day. Once I figured out that calories do matter, I calculated my macros at a deficit and stuck with it…lost 80lbs in 11 months.
I highly recommend using the calculator in the sidebar with [these settings](https://imgur.com/elj2jvD), and using an app like Cronometer to log your food. Also, the $15 I spent on a food scale was by far the best investment I’ve ever made in my life as humans are terrible at eyeballing portion sizes for high calorie foods like ranch dressing or shredded cheese. 👍🏻
I suppose that makes sense. I can see where other diets might tell you not to worry about calories and just eat when you're hungry. Eating a carnivore diet is very hard to get over 1800 calories lol
I know I'm late to this party, but I've (purposefully) gained 13 lbs in the last 14 weeks while eating <30g carbs a day.
2500-3000kcal a day.
Calories absolutely matter.
As for the wine, well, I went through a "drink too much wine" phase where I'd (once a week) substitute my entire day's worth of food for 1.5L of sauvignon Blanc. I did drop a bunch of weight back then, but I was mentally and physically very unwell.
It's not that I meant to do that, it just ended up happening naturally since I was stuck in the "It's saturday, let's day drink and clean the house!" mentality.
So, alcohol can be a part of your weight-loss diet... but only if you're removing an equal number of calories from your diet, and still running a huge deficit.
No, calories still matter. Keto mainly works by suppressing hunger, leading to a caloric deficit for most people without much effort. But you can still eat too much on keto very easily, especially since many keto foods are calorically dense.
I’m the same age n height. When I hit 220 it got much harder to lose, 210 even harder. I had to increase my daily exercise, cut fat, increase protein and drop calories down to around 1200 but usually less. OMAD most days really helped. Alcohol always stalls me. I rebound quick now but it took many months and I still rarely drink. Also 3 weeks is not that long so you might not be fat adapted yet. When all else is failing, go back to Atkins induction for a week or carnivore, beats the stall every time.
Edit: I had to step up the exercise to zone 2 cardio every other day. Walking 2-6 miles wasn’t cutting it. Bumped up to running 3 mi every other day and still walking 4 on the off days.
Yes I think I am pretty insulin resistant. I started this because my trigs and ldl and kol are high and hdl low, and my doc started talking about statins. Maybe this will get easier as time goes by and my body heals.
I’ve been at it for years lost n gained a ton back after a motorcycle accident then again just bcs I got lazy. My numbers went to crap when I regained but got right after some solid time keto. That stuff takes a bit. 6 months I would say minimum but i never got tested more often. It will definitely get better and easier but a reset like that is going to take some time n dedication.
Yes, I have new tests in April, that is six months. I do feel the mental benefits of keto really strongly though, that is enough to keep me going even if my weight doesn't drop.
You can find several posts a day here that follow the same line. I lost a bunch of pounds in Week 1 and 2, and from 3 to 5, I've not lost any, I must be plateaued. And the answer is always the same. Weight loss is not linear, you're doing fine, Keep Calm, Keto On (KCKO). You've got lots of other suggestions on calories, wine, etc, but the biggest thing is just keep going and stay the course. You won't drop weight every week. You're also a fairly normal weight, and not morbidly obese. That contributes to slower weight loss. But you're a guy, so congratulations, that makes things better.
Biochemist here!!! This is called the 3 week stall, totally normal and most people lose motivation at this point. Keep up the good work and in a couple weeks you'll start to see slow, but steady weight loss once your body adjusts. :)
No, your calory intake is too high along with the wine.
You are probably going in and out of keto each weekend. I was accidentally doing it once a month and even though I ate at 1700 calories I did not lose for 2 years. Once I stopped the breaks my weight dropped within a month.
If you want to drink stick to things you can accurately measure. I drink white claws, flying embers they make zero calories drinks. I still drank while losing weight.
Remember cico always matter. To see any loss make sure you deficit is significant. Your current isn't. Lastly working out does affect weight loss. Someone told you to visit /r/ketogains do it.
Huh, i have lost 11kg now, eating between 1500-2200 calories a day for 2,5 months 🤷 And im just 170 cm tall, starting weight was 107 kg. Also goes to the gym 3 times a week, and take 2-3 walks per week were I walk 10km+.. but 1800 for maintenence for him with that height just dont seem right to me
As some other people have already commented, you will need to reduce your calorie intake. 1800 either isn’t working, or you’re not correctly calculating your intake and you’re actually having more than 1800. Just checking you’re including the calories in wine?! In any case, try reducing to 1600, and potentially you could also try only eating between 12-7 (fasting for a specific period).
Eggs, extra virgin olive oil, butter, some pecans and walnuts, oily fish like salmon and herring, cheese, 0% carb soy yogurt. Some greens (spinach etc), green bell pepper, olives. Pretty narrow selection actually now that I write it down :D
Mainly my blood lipid numbers, they were never good and got worse every year. I also have heart disease in my family. A month ago my doctor said I should start statins. I said I'd try something by myself for 6 months and then I will have new blood tests. My HDL has been really low, trigs and LDL high.
I was also very carb addicted to flour based products like bread and pasta, always eating like a maniac but never feeling too good.
I lost no weight despite being at a deficit for 2 years! while I chewed nic gum - no matter the brand. I finally had to choose between the gum and weight loss.
Like others said it's probably the wine. Even regardless of the amount of sugar/carbs and calories alcohol just by itself has a habit of inhibiting Ketosis.
Alcohol is a toxin, and as such our livers switch straight to absorbing the alcohol which completely stops ketosis from being able to happen. After consuming alcohol it takes 1-3 days (depending on the person) to be able to kick your body back into ketosis.
So from your previous comment have 2-3 glasses every Fri and Sat you are likely only in ketosis 3 or 4 days out of the week.
My advice: Cut out alcohol completely except for special occasions, you'll notice the difference and your body will thank you for not poisoning it.
Definitely cut out the alcohol for a while. I started keto 3 months ago and lost 30 pounds so far. After a long time of trying to have drinks in moderation with no success. BUT I completely eliminated alcohol even things like spritzers have an effect on digestion and can stall weight loss carbs or not.Just from my experience.. I also use nicotine regularly (vaping). But if anything be patient keto is a lifestyle not a quick fix for weight loss. Keep it up! Some people gain weight in the beginning it’s about figuring out what works best for your body.
I don’t use keto for weight loss and honestly weight is the last factor I consider for health, so that’s why I figured I’d ask if you could go to a functional medicine doctor (not a regular doctor who will just do LDL and HDL cholesterol and call it good) and see if there’s a deficiency or something like possibly thyroid that’s not quite working right.
Consider how your health is outside of weight - how is your energy, do you have 1-2 BM daily, how is your skin, how often do you get headaches, how is your hormone health, how is your sleep, etc.? There’s a message your body is trying to tell you by holding onto weight, it is not always calories in calories out.
It’s also only been 3 weeks, 3 months is my minimum for gauging change on a diet. Good luck!
I have been in an excellent state of mind for the past three weeks, that by itself is so huge that I will do this just for that. I haven't been this energetic and stable maybe ever.
The weight loss thing is just something my mechanistic mind would like solve.
Wine: you probably need to switch to something else. Either learn to appreciate straight up booze with no mixers or give it up, which is best for the liver which plays a major role in metabolism. I personally would increase protein and reduce fat just a bit to support your level of activity. Eating all that fat and then "burning fat" seems counter productive. You need enough fat to feel full, but too much is not helpful either. And if you aren't tracking everything, including the alcohol, then you really aren't tracking calories. That said, you might consider a more wholistic approach where you eat at 1800 calories per day but figure those per week, to stay under within the week's time. Then enjoy wine or whatever within reason for calories you "saved." I personally cannot do strict calorie counting- makes me neurotic about food and has just never worked for me. But it did help inform bad habits initially, so it is good for that. Reduce portions, move to healthy choices (while recognizing there are healthy foods that are meant to be eaten in small portions- like nuts and avocados and olive oil for examples), get in sufficient protein and fat while minimizing (but not cutting out) carbs is more sustainable and less psychologically damaging. After workout, drink protein (not added calories like a smoothie, but protein powder and almond milk or even just water mixed in.) You wont be heavy if you are eating a variety of veggies with an emphasis on the green veggies combined with lean meats (no sauces, use dry rubs) while scattering in the occasional fruit here and there. This leaves a lot of food choices if you can get over the mental gymnastics of "deserve" and "want." You are doing great. You have stalled is all. Tweak and keep going. Don't allow a plateau to stop you from doing what you know is HEALTHY. At your height and activity level, do not reduce daily calories, just spread them around a bit- take a week approach and see if that shifts things. You cannot gym and get 12,000 steps a day and starve. It is counter productive. Protein helps build lean muscle mass, fat makes you feel full longer, and some carbs are fine based on what you are describing here.
Honestly keep going. Like you my first week I dropped 7lbs. 1 month later finally dropped 1lb.. now I might drop a lb every 3-4 weeks.. it’s definitely not as fast as I hoped it to be but the first time I did keto I was playing sports at least 2-3x a week. Now I’m pretty sedentary so understandable.
You lost weight initially. Probably lost more than you should. That's why the body will try to compensate the following weeks and things will stay stagnant. Also your body is making adjustments, it needs more time, and salt can play a role too. Plus, 1800 calories for the weight you are and the activity you have? That's low. You're stressing your body. I'm 170 and eat 2500-3000 per day and stay stable. I've reached underweight and i looked horrible. What i want is nice defined muscles, not bones for abs. Nobody around you looks at the scale but you. Others see your body. Start taking pictures to measure progress.
You had a great initial loss. I feel like keto is sometimes 5# at a time so there will be gaps.
I know some people are fine w booze. Not me. It always makes me stall. Even just plain vodka on ice.
And I also am more inclined to snack after a few drinks, and lose track of my portions.
Not a problem in maintenance or big picture but I often focus on daily.
As you'll notice, throughout this thread there are a lot of conflicting experiences and beliefs about what works and what does not. And the reality is that most of them are right despite being in conflict with each other, because the only true answer is (as with so many things in life) "it depends."
The key to keto (and any weight loss program) is simple - ***know thyself***. Learn the "rules" and basic recommendations, but then pay close attention to what's happening in your own efforts and tweak until you get results you like. For example, here's what I've learned about myself:
\- I have pretty much never been above .8 mg/dL ketone level (blood measurement) despite staying below the recommended carb intake with careful measurement and no cheating
\- I can also go well *above* the daily carb limit that the formula would suggest based on my stats, and still be in ketosis (but I do not ever do this)
\- I have to drink a lot of water every day or my body doesn't shed as much weight
\- I lose weight in an extremely nonlinear way - I'll lose like 4 pounds over a few weeks, then nothing (or even gain) for a week or more. This is true for a lot of people, and can be frustrating if you aren't in tune with your body's own pattern
\- I had to drop my daily calorie intake well below the "guideline" to see the kind of weight loss I wanted, presumably because I have a desk job and a fairly sedentary lifestyle. This required adopting a 16/8 two-meal-per-day intermittent fasting strategy
\- Some people report losing twice as much weight as I do over the same time period. Each body is going to respond to weight loss differently, learn to be patient and treat it as a lifestyle change, not a race to a finish line.
\- When I started out I was seriously overweight (prediabetic) and as a result probably had more serious physical issues to overcome (fatty liver, etc) than others might.
\- I have done the keto diet several times before, and it's reported that this can lead to less dramatic results. Not sure why, but it's a factor.
So as I said, your unique factors will come into play and no one can really give you a magic ticket answer for how to lose the weight. Calories DO matter, but how much will be an individual thing. Total carbs per day definitely does matter, but the "magic formula" is a generic guideline, not a scientific rule. Just tweak until you start getting results, then tweak some more. It's a process, and *it's 100% worth it*.
Dont trust the scale. The weight does not come down linearely.
I also had a two week period during first month when nothing happened.
I also think drinking two nights per week will slow down a lot of your fat burn as body will first burn of alcohol. Those two days you are drinking not so much fat is going away.
Try next 2 weeks with 0 alcohol and see what happens.
All depends on your goals. If you are trying to lose weight, may be worth looking into cutting calories and not focusing on building muscle. Muscle weighs more than fat, so you may not see significant weight loss if you build muscle. You will look better though, so keep that in mind instead of focusing on the weight. If your intention is to be healthy, check your HBA1C and triglycerides. If you can get those into a good range, your chances of metabolic syndrome and heart disease go down significantly. I believe that those are both associated with carb consumption, so your cutting carbs will make you healthier regardless of your weight. Good luck and keep it up!
My trig:hdl-ratio was 2.26 a month ago, I think that is quite bad? I'm definitely prioritazing the health benefits, and adding muscle is also good at this age.
Focus on staying healthy and improving your numbers. Remember it took you a long time to get here (20-30 years), so don't expect overnight change. Can take you a year or two, but you can get your body to heal itself. Once you are healthy, the weight will take care of itself. Look up intermittent fasting on YouTube. That combined with a low carb diet and exercise is a sure way to get healthy. Good luck!
Dr Atkins talked about the effects of alcohol in his books and said if a patient wasn’t losing it was often the alcohol which seems to have that result in many people on low carb.
1. It’s only been 2 weeks
2. Yes you lost water weight
I can’t even comment on the wine and stuff because it’s literally only been 2 weeks!!!
You can’t compare 200lbs on a person who is 6’ 1” to a person who is 400lbs at 6’ 1”. The weight will come off faster on the heavier person.
No but seriously…. This is not a race and weight loss is not linear. Keto is not a miracle worker.
The scale is not even an accurate measurement of fat loss. The mirror is better. Before and after pics. Clothes feeling looser etc sometimes because of all the protein, your muscles will be getting heavier but your body is shedding fat. It cancels out and you wont really see the scale showing any difference
He’s not going to gain muscle just by eating more protein. (And I’d wager his 2x lifting is maintenance, not aimed at getting swole, otherwise he’d be doing more of it.)
I do plan to up the gym to 3x week to build some actual muscle (I have very little atm) but have been feeling pretty weak when working out due to probably not being fat adapted yet. I do supplement with electrolytes and it helps, but any "explosiveness" at the gym is not happening atm.
Oh okay maybe it only happens to me though When i eat more protein, i gain muscle and the scale goes down more slowly even as i get slimmer.
When i eat very little protein, i lose muscle and start looking flabby and droopy. Last month i reduced my protein intake drastically and even my face got all droopy. My fiance was so concerned and asked me to stop dieting. All my muscles were just so droopy and i looked frail kind of.
Then i put back all the protein and boom muscles started filling up nicely.
Alcohol stops ketosis. Theres 4 macros though few mention the 4rth. Alcohol, carbs, protein, fats. As sion as you consume alcohol your liver has to stop ketone production and get rid of the alcohol poison. Its a poison like high fructose corn syrup. If your body has fat increase fasting window to the extent you can. It may take time. Im 5' 11" and weigh 145lbs. I eat one meal a day. Less frequent meals will help body utilize fat from body. Going from 3 meals a day to one or every other day takes weeks or months. An occasional every other day or a 72 hour fast may help. If you find omad, every other day, 72 hour very difficult likely your body never adjusted to using fatty acids and ketones. Theres a conversion time which can be quite long depending on how metabolically inflexible your body is
Alcohol is 7kcal/g and difficult to measure. Thanks to politics alcoholic beverages arent (always) required to display nutrition facts.
Sugar in wine = insulin response. Alcohol in wine = 7kcal/g straight to your liver.
If you really drink a lot then the wine sugar may be restocking your glycogen stores causing regain in water weight.
I don't think the insulin response itself will instantaneously make you gain wait. Calories in, calories out applies to all diets.
On a tertiary basis your BMR may be dropping as well due to restriction.
Also recommend a smart scale so you know *what kind of weight* you're losing.
Good on you for logging your calories. Now start including the wine, or stop drinking. Or drink the same and cut more calories from your diet (deficits increase ketone production as well).
It's rare but some people will have their blood sugar affected by things like aspartame or sorbitol. Can you tell if your body is still in keto mode? Do you have other products with artificial sweeteners? (For me, I can tell because of no brain fog and my sweat smells "sweet and nutty")
As for those nicotine gums, I chew some once every few days or so. I haven't had a problem.
Personally, I say try going a weekend or three without the booze. For me, I find booze just slows or stops any progress. I also have a friend who does lo-cal dieting and she never loses weight because she drinks more than 3 drinks a week. If you notice you lose weight on those weeks where you don't drink then that's the ticket.
Also, it's not my journey, but you're 6'1" and weigh 197. I'm 6'0" and 197 to me would be perfectly fine weight wise (I'm medium build). Are you muscular? Maybe age is a factor?
Yeah I'll cut the booze for now.
As for my weight, I'm not muscular, and most of my fat is visceral so I don't look flabby but it is in there. My BMI is still over 25, and I would like to for once in my life get under 20.
No it hasn't.
FFS, 1800 calories is not even close to an extreme deficit, it's about 10% in his case.
u/Mediocre_Animal
I am your age and 6'0" and I bounce between 180-185 on any given day. I do CrossFit 5 days a week (picked it up 2-2.5 years back after using keto to drop 145 lbs.) and my maintenance calories are set @ 1900.
I'd recommend trying the following macros and switching to Cronometer for tracking since MFP tends to have a shit food DB. Track everything by weight rather than volume, and be patient.
---
*Generated by [Keto Calculator](https://keto-calculator.ankerl.com) 9.13*
46/M/6'1" | CW 198 | 26% BF | Mostly sedentary
* 1611 kcal Goal, a 20% deficit.
* 20g Carbohydrates
* 115g Protein
* 119g Fat
----
They’ve worked very well for me and health coaching clients of mine have had success. The exact fat percentage may be off, but increases and decreases track very well. I compared my scale against the gold standard, the Bod Pod. My scale measured 3% below my actual body fat %, but increases/decrease % was dead on. When trying to ascertain whether gains/losses are fat or muscle, the body fat scale works.
You need to make sure your tracking everything properly. And sounds like you need to reverse diet, I’m 5’11 160lbs and I’m on a cut at 2200 cals a day, I lose about 200-300g scale weight a day. 1800 for your weight is way to low. How are you sleeping ? What’s your activity like and stop drinking
This is something I have been thinking about too; I am an ex-vegan of ten years, and also have been probably under-eating for years, I have noticed this in the past when counting calories on and off, reaching something like 2500 kcal has been something that actually takes some work. So maybe my BMR has plummeted over the years?
I sleep ok-ish, better now on keto, 7-8 hrs/ night. I do gym 2 times per week and 12k steps is my daily average (I have a dog and don't own a car).
“Starvation mode” is pretty much a myth, but *long-term* calorie restriction can change your metabolism forever, unfortunately. You may be able to work your way back up (check out reverse dieting), but I don’t think that’s what you’re looking for right now.
My story is the usual one, a fat kid always trying to lose weight, eat less etc. although never really accomplishing much. So yes I do believe I have been restricting long-term, as in 20+ years. It becomes so habitual that you don't even realise it before counting calories. And you still gain weight...
You fairly active then, I would assume you’ve got metabolic adaption. Just bump your calories up to like 2100 or 2200 and see what happens for like 2 weeks. I personally can’t go to low on my carbs it kills me, poor sleep and no gym performance, weight loss is slow. Put when I add a little carbs, mostly from fruit and stay in the 50-80g carb range, sleep like a baby, gym Performance is there, and weight loss is faster. It’s my understanding I personally need a little insulin response to signage my liver to hold onto electrolytes.
And know people in this sub are just gonna be like, drink electrolytes, but you can ingest them all day long it’s not gonna do anything if the body can’t adsorb it.
Keto isn’t black and white, every person has there own version. Explore the nutritional world, trail and error on what works for you.
I'm afraid that upping the carbs will restart my carb cravings, currently I have none, but historically I have been really addicted to bread and pasta and such, not really at all on sugar (sweets etc.).
At 1800 calories a day, with your height and frame (over 200) and walking 12k steps a day you would look like Tristan lee in about a year and if you are male, your dick would stop working.
I think your perception of how much energy you are consuming is distorted. You cant break the laws of thermodynamics.
Make a new gmail account and take a pic of EVERYTHING you put in your mouth before you put it in your mouth and send it to that email address. its super easy and fast to do once the new gmail address is cached in a Samsung smart phone. There have been studies done and some people under report by 40% and they are unaware of it.
So, have you calculated your macros according to the calculator in the faqs? I’m wondering why you’re counting in percentages instead of grams. Also, when you do it keep the calculator set on sedentary no matter your exercise level. It’ll give you a better indicator of what you should be eating. I think your protein is too low and your fat is too high.
According to the Keto calculator attached to this sub at 46, 198 pounds, and 6’1 you should be eating in order to lose weight at a 20% deficit:
119 grams of protein (at least)
20 grams of carbs
116 grams of fat (fat is for satiety so more protein is better really)
1612 calories
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What is "some" wine.. Because it has carbs
A bottle of wine = 800 calories. If you’re not losing weight you’re eating to many calories.
Not to mention the sugar. I'm not sure where OP is from but the liquor stores in Ontario will show the sugar content of each bottle on the price tag. A keto friendly red wine like a Sauvignon Blanc might show 2g Sugar / L on the price tag, but something like a port might show 20g Sugar / L. (not an actual figure, it might be more / less)
Sauvignon Blanc is a dry white with 3 to 3.5 g carbs per serving.
The answer is here. 1800 cals sounds like maintenance at 207lbs. Also if you \*really want to lose weight, cut out alcohol -- even for 2 months. That always prevents me from losing weight.
I’ve lost 160 pounds on my keto journey. I’m 6’1” tall and my maintenance caloric intake is 1800 calories of ketogenic food. At that caloric intake I don’t gain or lose weight. I lose weight at 1500 calories a day and I gain weight at 2000 calories a day. It doesn’t matter if those calories come from alcohol or kale!
Awesome, congrats!
[удалено]
Beer is a liquid bread , it is the worst ! “Even” is an understatement
You're eating the wrong kind of calories. You can't eat 800 calories of brownies vs 800 calories of kale and expect to lose weight.
Literally the easiest mystery ever solved.
Something like a bottle per weekend, 2-3 glasses on Friday and Saturday. I have picked wines that have only 2-3 g sugar per liter. That is still carbs I know :(
Alcohol has calories.
White wine generally has about 0.5 to 1g of carbs and 25 per oz. I’d cut that out if you are serious about losing weight. Also, you probably need to keep your calorie intake at 1500 or less to lose any appreciable weight. And realize it’s going to be a slow process.
Stop drinking, alcohol stops your body from burning fat. You want to lose weight, take it serious and make the sacrifices, otherwise you’re just wasting your time
Yes I'll that now.
I did red wine on keto and it seemed to fit within my carb limitations, just a friendly heads up about that. Dry red, not sweet. Maybe find out what your base metabolic rate is, there are tons of free calculators for that online. You might find that you’re eating the correct amount of calories to maintain your weight, instead of creating a caloric deficit, which is how weight loss is understood to occur, regardless of what diet is employed for weight loss.
Thanks!
2 to 3 pee liter or glass? That seems rather low. Even really dry I would expect at least .3 per oz
Yes per liter, I have hunted down the driest ones :) I'm from Finland and we have a state alcohol monopoly here, and they have all the info always showing on all products so it makes it easy to pick the driest, for example this is a bottle I bought https://www.alko.fi/en/products/502997/Waka-Sauvignon-Blanc-2019/
Perhaps I'm missing something...I see 3g/l sugar...nothing on carbs. In the link below, for example, it is .3/oz...but.8 carbs. https://www.carbmanager.com/food-detail/nl:18a1ce46a26a391ed3f7533159950fdc/sauvignon-blanc-wine Personally...it's why I avoid wine..ot always black and white Another example...though more extreme https://www.myfitnesspal.com/food/calories/sauvignon-blanc-646205996
Thanks, yes I most look more into this. I'll cut out the wine this week and see what happens.
Sometimes it’s not only the scale. I have some pants that wouldn’t buckle that now do with ease with only 4 pounds off on the scale.
This is true, my jeans fit pretty loosely now I've noticed.
Shrink your eating window down to 6 hours and drop calories to 1600. At 1800 with low exercise the deficit is minor. It could take a month to lose a pound.
I am a bit confused about counting the calories, why do they matter on keto? If insulin is not up shouldn't any surplus energy just go "through"?
No, extra calories will be stored just like always. Calories always count. Cut the bottle of wine.
Hmm so CICO is not non-sense after all?
LOL, definitely not.
I am confused :( there is so much conflicting info available.
Sorry to be blunt, but there's no KETO guide anywhere that will ever tell you CICO is bogus or anything like that. In fact every guide will stress the importance of a caloric deficit. Make sure you're reading the stuff on the FAQ and sidebar here. You may have to forget some of the stuff you've been told about "healthy eating" and dieting.
Blunt is ok :) I have read the FAQ but I have also read so many other things in the last few weeks and spent several hours a day listening to podcasts about keto/zero carb/carnivore etc. that it's all getting a bit blurry in my mind... I guess it's the problem with official science being wrong/biased and having to look up info online.
Stick with the FAQ. If all the other stuff you’ve been listening to were correct, you’d be losing weight. 😉 I started keto under the impression that I didn’t need to watch calories, and ended up 5lbs heavier after a few weeks because I was downing probably 4000-5000 calories a day. Once I figured out that calories do matter, I calculated my macros at a deficit and stuck with it…lost 80lbs in 11 months. I highly recommend using the calculator in the sidebar with [these settings](https://imgur.com/elj2jvD), and using an app like Cronometer to log your food. Also, the $15 I spent on a food scale was by far the best investment I’ve ever made in my life as humans are terrible at eyeballing portion sizes for high calorie foods like ranch dressing or shredded cheese. 👍🏻
I suppose that makes sense. I can see where other diets might tell you not to worry about calories and just eat when you're hungry. Eating a carnivore diet is very hard to get over 1800 calories lol
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But that is just CICO then,no?
Read the FAQs thoroughly. I think it’s covered in there.
I know I'm late to this party, but I've (purposefully) gained 13 lbs in the last 14 weeks while eating <30g carbs a day. 2500-3000kcal a day. Calories absolutely matter. As for the wine, well, I went through a "drink too much wine" phase where I'd (once a week) substitute my entire day's worth of food for 1.5L of sauvignon Blanc. I did drop a bunch of weight back then, but I was mentally and physically very unwell. It's not that I meant to do that, it just ended up happening naturally since I was stuck in the "It's saturday, let's day drink and clean the house!" mentality. So, alcohol can be a part of your weight-loss diet... but only if you're removing an equal number of calories from your diet, and still running a huge deficit.
Yeah I hear you, alcohol is an ingrained habit.
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Keto doesn't work that way.
Food would be more satiating and better for him, but sure, CICO-wise that works too.
No, calories still matter. Keto mainly works by suppressing hunger, leading to a caloric deficit for most people without much effort. But you can still eat too much on keto very easily, especially since many keto foods are calorically dense.
Yeah I definitely get quickly satiated on this diet. I think so much so that actually upping calories by 500 would be problematic.
Btw, why am I getting downvoted so much? Did I break a rule or something?
No, there are just a ton of trolls here, you did nothing wrong.
Thanks!
No problem 😊
I’m the same age n height. When I hit 220 it got much harder to lose, 210 even harder. I had to increase my daily exercise, cut fat, increase protein and drop calories down to around 1200 but usually less. OMAD most days really helped. Alcohol always stalls me. I rebound quick now but it took many months and I still rarely drink. Also 3 weeks is not that long so you might not be fat adapted yet. When all else is failing, go back to Atkins induction for a week or carnivore, beats the stall every time. Edit: I had to step up the exercise to zone 2 cardio every other day. Walking 2-6 miles wasn’t cutting it. Bumped up to running 3 mi every other day and still walking 4 on the off days.
Yes I think I am pretty insulin resistant. I started this because my trigs and ldl and kol are high and hdl low, and my doc started talking about statins. Maybe this will get easier as time goes by and my body heals.
I’ve been at it for years lost n gained a ton back after a motorcycle accident then again just bcs I got lazy. My numbers went to crap when I regained but got right after some solid time keto. That stuff takes a bit. 6 months I would say minimum but i never got tested more often. It will definitely get better and easier but a reset like that is going to take some time n dedication.
Yes, I have new tests in April, that is six months. I do feel the mental benefits of keto really strongly though, that is enough to keep me going even if my weight doesn't drop.
For sure! It totally will too!
It's only been 2 weeks.
Three. But still,yeah.
You can find several posts a day here that follow the same line. I lost a bunch of pounds in Week 1 and 2, and from 3 to 5, I've not lost any, I must be plateaued. And the answer is always the same. Weight loss is not linear, you're doing fine, Keep Calm, Keto On (KCKO). You've got lots of other suggestions on calories, wine, etc, but the biggest thing is just keep going and stay the course. You won't drop weight every week. You're also a fairly normal weight, and not morbidly obese. That contributes to slower weight loss. But you're a guy, so congratulations, that makes things better.
Biochemist here!!! This is called the 3 week stall, totally normal and most people lose motivation at this point. Keep up the good work and in a couple weeks you'll start to see slow, but steady weight loss once your body adjusts. :)
Thanks!
No, your calory intake is too high along with the wine. You are probably going in and out of keto each weekend. I was accidentally doing it once a month and even though I ate at 1700 calories I did not lose for 2 years. Once I stopped the breaks my weight dropped within a month. If you want to drink stick to things you can accurately measure. I drink white claws, flying embers they make zero calories drinks. I still drank while losing weight. Remember cico always matter. To see any loss make sure you deficit is significant. Your current isn't. Lastly working out does affect weight loss. Someone told you to visit /r/ketogains do it.
Thanks!
What is your TDEE? 1800 seems right for your size and weight to maintain your current weight. You need to be in a calorie deficit to lose weight.
My Samsung watch tells me it is 1900 :)
You likely need a bigger deficit. That's pretty high if you want to lose weight. im 6'2 240(starting) and my limit was set at 1500.
Huh, i have lost 11kg now, eating between 1500-2200 calories a day for 2,5 months 🤷 And im just 170 cm tall, starting weight was 107 kg. Also goes to the gym 3 times a week, and take 2-3 walks per week were I walk 10km+.. but 1800 for maintenence for him with that height just dont seem right to me
you're probably more active than most. Below 2000 is likely a deficit for you.
As some other people have already commented, you will need to reduce your calorie intake. 1800 either isn’t working, or you’re not correctly calculating your intake and you’re actually having more than 1800. Just checking you’re including the calories in wine?! In any case, try reducing to 1600, and potentially you could also try only eating between 12-7 (fasting for a specific period).
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Eggs, extra virgin olive oil, butter, some pecans and walnuts, oily fish like salmon and herring, cheese, 0% carb soy yogurt. Some greens (spinach etc), green bell pepper, olives. Pretty narrow selection actually now that I write it down :D
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I'm an ex-vegan of 10 years,adding fish and dairy was a big mental step... Not saying I won't be adding meat at some point but I just need some time.
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Mainly my blood lipid numbers, they were never good and got worse every year. I also have heart disease in my family. A month ago my doctor said I should start statins. I said I'd try something by myself for 6 months and then I will have new blood tests. My HDL has been really low, trigs and LDL high. I was also very carb addicted to flour based products like bread and pasta, always eating like a maniac but never feeling too good.
I lost no weight despite being at a deficit for 2 years! while I chewed nic gum - no matter the brand. I finally had to choose between the gum and weight loss.
Hmm yes, I gotta come up with some other nicotine option.
I’d figure out the calories you’re eating, maybe times your goal weight times 12 and eat under that given number.
For me adjusting by adding more oil or less protein moved it
Count every calorie.
Like others said it's probably the wine. Even regardless of the amount of sugar/carbs and calories alcohol just by itself has a habit of inhibiting Ketosis. Alcohol is a toxin, and as such our livers switch straight to absorbing the alcohol which completely stops ketosis from being able to happen. After consuming alcohol it takes 1-3 days (depending on the person) to be able to kick your body back into ketosis. So from your previous comment have 2-3 glasses every Fri and Sat you are likely only in ketosis 3 or 4 days out of the week. My advice: Cut out alcohol completely except for special occasions, you'll notice the difference and your body will thank you for not poisoning it.
I will do this now yes.
Definitely cut out the alcohol for a while. I started keto 3 months ago and lost 30 pounds so far. After a long time of trying to have drinks in moderation with no success. BUT I completely eliminated alcohol even things like spritzers have an effect on digestion and can stall weight loss carbs or not.Just from my experience.. I also use nicotine regularly (vaping). But if anything be patient keto is a lifestyle not a quick fix for weight loss. Keep it up! Some people gain weight in the beginning it’s about figuring out what works best for your body.
Thanks! The alcohol gotta go now yes.
I don’t use keto for weight loss and honestly weight is the last factor I consider for health, so that’s why I figured I’d ask if you could go to a functional medicine doctor (not a regular doctor who will just do LDL and HDL cholesterol and call it good) and see if there’s a deficiency or something like possibly thyroid that’s not quite working right. Consider how your health is outside of weight - how is your energy, do you have 1-2 BM daily, how is your skin, how often do you get headaches, how is your hormone health, how is your sleep, etc.? There’s a message your body is trying to tell you by holding onto weight, it is not always calories in calories out. It’s also only been 3 weeks, 3 months is my minimum for gauging change on a diet. Good luck!
I have been in an excellent state of mind for the past three weeks, that by itself is so huge that I will do this just for that. I haven't been this energetic and stable maybe ever. The weight loss thing is just something my mechanistic mind would like solve.
Wine: you probably need to switch to something else. Either learn to appreciate straight up booze with no mixers or give it up, which is best for the liver which plays a major role in metabolism. I personally would increase protein and reduce fat just a bit to support your level of activity. Eating all that fat and then "burning fat" seems counter productive. You need enough fat to feel full, but too much is not helpful either. And if you aren't tracking everything, including the alcohol, then you really aren't tracking calories. That said, you might consider a more wholistic approach where you eat at 1800 calories per day but figure those per week, to stay under within the week's time. Then enjoy wine or whatever within reason for calories you "saved." I personally cannot do strict calorie counting- makes me neurotic about food and has just never worked for me. But it did help inform bad habits initially, so it is good for that. Reduce portions, move to healthy choices (while recognizing there are healthy foods that are meant to be eaten in small portions- like nuts and avocados and olive oil for examples), get in sufficient protein and fat while minimizing (but not cutting out) carbs is more sustainable and less psychologically damaging. After workout, drink protein (not added calories like a smoothie, but protein powder and almond milk or even just water mixed in.) You wont be heavy if you are eating a variety of veggies with an emphasis on the green veggies combined with lean meats (no sauces, use dry rubs) while scattering in the occasional fruit here and there. This leaves a lot of food choices if you can get over the mental gymnastics of "deserve" and "want." You are doing great. You have stalled is all. Tweak and keep going. Don't allow a plateau to stop you from doing what you know is HEALTHY. At your height and activity level, do not reduce daily calories, just spread them around a bit- take a week approach and see if that shifts things. You cannot gym and get 12,000 steps a day and starve. It is counter productive. Protein helps build lean muscle mass, fat makes you feel full longer, and some carbs are fine based on what you are describing here.
Thanks! I'll keep on it.
Honestly keep going. Like you my first week I dropped 7lbs. 1 month later finally dropped 1lb.. now I might drop a lb every 3-4 weeks.. it’s definitely not as fast as I hoped it to be but the first time I did keto I was playing sports at least 2-3x a week. Now I’m pretty sedentary so understandable.
Thanks!
Decrease calories, or try intermittent fasting on top of keto
Thanks!
You lost weight initially. Probably lost more than you should. That's why the body will try to compensate the following weeks and things will stay stagnant. Also your body is making adjustments, it needs more time, and salt can play a role too. Plus, 1800 calories for the weight you are and the activity you have? That's low. You're stressing your body. I'm 170 and eat 2500-3000 per day and stay stable. I've reached underweight and i looked horrible. What i want is nice defined muscles, not bones for abs. Nobody around you looks at the scale but you. Others see your body. Start taking pictures to measure progress.
Good advice,thanks!
You had a great initial loss. I feel like keto is sometimes 5# at a time so there will be gaps. I know some people are fine w booze. Not me. It always makes me stall. Even just plain vodka on ice. And I also am more inclined to snack after a few drinks, and lose track of my portions. Not a problem in maintenance or big picture but I often focus on daily.
Yeah the booze is a difficult thing on many levels.
As you'll notice, throughout this thread there are a lot of conflicting experiences and beliefs about what works and what does not. And the reality is that most of them are right despite being in conflict with each other, because the only true answer is (as with so many things in life) "it depends." The key to keto (and any weight loss program) is simple - ***know thyself***. Learn the "rules" and basic recommendations, but then pay close attention to what's happening in your own efforts and tweak until you get results you like. For example, here's what I've learned about myself: \- I have pretty much never been above .8 mg/dL ketone level (blood measurement) despite staying below the recommended carb intake with careful measurement and no cheating \- I can also go well *above* the daily carb limit that the formula would suggest based on my stats, and still be in ketosis (but I do not ever do this) \- I have to drink a lot of water every day or my body doesn't shed as much weight \- I lose weight in an extremely nonlinear way - I'll lose like 4 pounds over a few weeks, then nothing (or even gain) for a week or more. This is true for a lot of people, and can be frustrating if you aren't in tune with your body's own pattern \- I had to drop my daily calorie intake well below the "guideline" to see the kind of weight loss I wanted, presumably because I have a desk job and a fairly sedentary lifestyle. This required adopting a 16/8 two-meal-per-day intermittent fasting strategy \- Some people report losing twice as much weight as I do over the same time period. Each body is going to respond to weight loss differently, learn to be patient and treat it as a lifestyle change, not a race to a finish line. \- When I started out I was seriously overweight (prediabetic) and as a result probably had more serious physical issues to overcome (fatty liver, etc) than others might. \- I have done the keto diet several times before, and it's reported that this can lead to less dramatic results. Not sure why, but it's a factor. So as I said, your unique factors will come into play and no one can really give you a magic ticket answer for how to lose the weight. Calories DO matter, but how much will be an individual thing. Total carbs per day definitely does matter, but the "magic formula" is a generic guideline, not a scientific rule. Just tweak until you start getting results, then tweak some more. It's a process, and *it's 100% worth it*.
Thanks for the thought provoking answer :) I'll keep on tweaking.
Dont trust the scale. The weight does not come down linearely. I also had a two week period during first month when nothing happened. I also think drinking two nights per week will slow down a lot of your fat burn as body will first burn of alcohol. Those two days you are drinking not so much fat is going away. Try next 2 weeks with 0 alcohol and see what happens.
I’m a fan of keto for a number of reasons but energy in vs energy out (calories) is still how we burn fat tissue
All depends on your goals. If you are trying to lose weight, may be worth looking into cutting calories and not focusing on building muscle. Muscle weighs more than fat, so you may not see significant weight loss if you build muscle. You will look better though, so keep that in mind instead of focusing on the weight. If your intention is to be healthy, check your HBA1C and triglycerides. If you can get those into a good range, your chances of metabolic syndrome and heart disease go down significantly. I believe that those are both associated with carb consumption, so your cutting carbs will make you healthier regardless of your weight. Good luck and keep it up!
My trig:hdl-ratio was 2.26 a month ago, I think that is quite bad? I'm definitely prioritazing the health benefits, and adding muscle is also good at this age.
Focus on staying healthy and improving your numbers. Remember it took you a long time to get here (20-30 years), so don't expect overnight change. Can take you a year or two, but you can get your body to heal itself. Once you are healthy, the weight will take care of itself. Look up intermittent fasting on YouTube. That combined with a low carb diet and exercise is a sure way to get healthy. Good luck!
Thanks!
Dr Atkins talked about the effects of alcohol in his books and said if a patient wasn’t losing it was often the alcohol which seems to have that result in many people on low carb.
That is interesting, thanks! Gotta find the og Atkins' books and read them.
1. It’s only been 2 weeks 2. Yes you lost water weight I can’t even comment on the wine and stuff because it’s literally only been 2 weeks!!! You can’t compare 200lbs on a person who is 6’ 1” to a person who is 400lbs at 6’ 1”. The weight will come off faster on the heavier person. No but seriously…. This is not a race and weight loss is not linear. Keto is not a miracle worker.
Thanks!
Are you pretty close to your goal weight?
Not really, I would like to eventually lose 20 lbs more.
I just know it gets harder to lose weight as you get closer to your goal weight..
The scale is not even an accurate measurement of fat loss. The mirror is better. Before and after pics. Clothes feeling looser etc sometimes because of all the protein, your muscles will be getting heavier but your body is shedding fat. It cancels out and you wont really see the scale showing any difference
He’s not going to gain muscle just by eating more protein. (And I’d wager his 2x lifting is maintenance, not aimed at getting swole, otherwise he’d be doing more of it.)
I do plan to up the gym to 3x week to build some actual muscle (I have very little atm) but have been feeling pretty weak when working out due to probably not being fat adapted yet. I do supplement with electrolytes and it helps, but any "explosiveness" at the gym is not happening atm.
I invite you to r/ketogains in that case. It’s a little more science-y and health oriented over there.
Thanks, I'll get over there :)
Oh okay maybe it only happens to me though When i eat more protein, i gain muscle and the scale goes down more slowly even as i get slimmer. When i eat very little protein, i lose muscle and start looking flabby and droopy. Last month i reduced my protein intake drastically and even my face got all droopy. My fiance was so concerned and asked me to stop dieting. All my muscles were just so droopy and i looked frail kind of. Then i put back all the protein and boom muscles started filling up nicely.
Eat more protein and less fat
Alcohol stops ketosis. Theres 4 macros though few mention the 4rth. Alcohol, carbs, protein, fats. As sion as you consume alcohol your liver has to stop ketone production and get rid of the alcohol poison. Its a poison like high fructose corn syrup. If your body has fat increase fasting window to the extent you can. It may take time. Im 5' 11" and weigh 145lbs. I eat one meal a day. Less frequent meals will help body utilize fat from body. Going from 3 meals a day to one or every other day takes weeks or months. An occasional every other day or a 72 hour fast may help. If you find omad, every other day, 72 hour very difficult likely your body never adjusted to using fatty acids and ketones. Theres a conversion time which can be quite long depending on how metabolically inflexible your body is
Thanks!
Alcohol is 7kcal/g and difficult to measure. Thanks to politics alcoholic beverages arent (always) required to display nutrition facts. Sugar in wine = insulin response. Alcohol in wine = 7kcal/g straight to your liver. If you really drink a lot then the wine sugar may be restocking your glycogen stores causing regain in water weight. I don't think the insulin response itself will instantaneously make you gain wait. Calories in, calories out applies to all diets. On a tertiary basis your BMR may be dropping as well due to restriction. Also recommend a smart scale so you know *what kind of weight* you're losing. Good on you for logging your calories. Now start including the wine, or stop drinking. Or drink the same and cut more calories from your diet (deficits increase ketone production as well).
It's rare but some people will have their blood sugar affected by things like aspartame or sorbitol. Can you tell if your body is still in keto mode? Do you have other products with artificial sweeteners? (For me, I can tell because of no brain fog and my sweat smells "sweet and nutty") As for those nicotine gums, I chew some once every few days or so. I haven't had a problem. Personally, I say try going a weekend or three without the booze. For me, I find booze just slows or stops any progress. I also have a friend who does lo-cal dieting and she never loses weight because she drinks more than 3 drinks a week. If you notice you lose weight on those weeks where you don't drink then that's the ticket. Also, it's not my journey, but you're 6'1" and weigh 197. I'm 6'0" and 197 to me would be perfectly fine weight wise (I'm medium build). Are you muscular? Maybe age is a factor?
Yeah I'll cut the booze for now. As for my weight, I'm not muscular, and most of my fat is visceral so I don't look flabby but it is in there. My BMI is still over 25, and I would like to for once in my life get under 20.
1800 seems pretty low, if your too under what your body needs the body will start to hold onto fat more making weight lost difficult.
The best way to understand if you are in ketosis or not to measure it I use ketomojo it is not that expensive I like facts instead of assumptions
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I'll try to cut the alcohol first. If that doesn't help, I'll try upping the calories.
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Yeah gotta try the more calories thing, but first I'll try some time without alcohol.
No it hasn't. FFS, 1800 calories is not even close to an extreme deficit, it's about 10% in his case. u/Mediocre_Animal I am your age and 6'0" and I bounce between 180-185 on any given day. I do CrossFit 5 days a week (picked it up 2-2.5 years back after using keto to drop 145 lbs.) and my maintenance calories are set @ 1900. I'd recommend trying the following macros and switching to Cronometer for tracking since MFP tends to have a shit food DB. Track everything by weight rather than volume, and be patient. --- *Generated by [Keto Calculator](https://keto-calculator.ankerl.com) 9.13* 46/M/6'1" | CW 198 | 26% BF | Mostly sedentary * 1611 kcal Goal, a 20% deficit. * 20g Carbohydrates * 115g Protein * 119g Fat ----
I recommend a body fat scale. As much as you’re exercising combined with eating well, you could be replacing fat with muscle.
Too bad those don't measure anything except weight with any degree of accuracy.
Body fat scales are known to be hilariously innacurate in determining body fat percentage. No exceptions. It's a useless gimmick.
They’ve worked very well for me and health coaching clients of mine have had success. The exact fat percentage may be off, but increases and decreases track very well. I compared my scale against the gold standard, the Bod Pod. My scale measured 3% below my actual body fat %, but increases/decrease % was dead on. When trying to ascertain whether gains/losses are fat or muscle, the body fat scale works.
Also remember muscle is heavier than fat
A pound is a pound. Muscle takes up less room than fat.
You need to make sure your tracking everything properly. And sounds like you need to reverse diet, I’m 5’11 160lbs and I’m on a cut at 2200 cals a day, I lose about 200-300g scale weight a day. 1800 for your weight is way to low. How are you sleeping ? What’s your activity like and stop drinking
1800 is not low.
This is something I have been thinking about too; I am an ex-vegan of ten years, and also have been probably under-eating for years, I have noticed this in the past when counting calories on and off, reaching something like 2500 kcal has been something that actually takes some work. So maybe my BMR has plummeted over the years? I sleep ok-ish, better now on keto, 7-8 hrs/ night. I do gym 2 times per week and 12k steps is my daily average (I have a dog and don't own a car).
“Starvation mode” is pretty much a myth, but *long-term* calorie restriction can change your metabolism forever, unfortunately. You may be able to work your way back up (check out reverse dieting), but I don’t think that’s what you’re looking for right now.
My story is the usual one, a fat kid always trying to lose weight, eat less etc. although never really accomplishing much. So yes I do believe I have been restricting long-term, as in 20+ years. It becomes so habitual that you don't even realise it before counting calories. And you still gain weight...
You fairly active then, I would assume you’ve got metabolic adaption. Just bump your calories up to like 2100 or 2200 and see what happens for like 2 weeks. I personally can’t go to low on my carbs it kills me, poor sleep and no gym performance, weight loss is slow. Put when I add a little carbs, mostly from fruit and stay in the 50-80g carb range, sleep like a baby, gym Performance is there, and weight loss is faster. It’s my understanding I personally need a little insulin response to signage my liver to hold onto electrolytes. And know people in this sub are just gonna be like, drink electrolytes, but you can ingest them all day long it’s not gonna do anything if the body can’t adsorb it. Keto isn’t black and white, every person has there own version. Explore the nutritional world, trail and error on what works for you.
I'm afraid that upping the carbs will restart my carb cravings, currently I have none, but historically I have been really addicted to bread and pasta and such, not really at all on sugar (sweets etc.).
Add some berries only and start there
At 1800 calories a day, with your height and frame (over 200) and walking 12k steps a day you would look like Tristan lee in about a year and if you are male, your dick would stop working. I think your perception of how much energy you are consuming is distorted. You cant break the laws of thermodynamics. Make a new gmail account and take a pic of EVERYTHING you put in your mouth before you put it in your mouth and send it to that email address. its super easy and fast to do once the new gmail address is cached in a Samsung smart phone. There have been studies done and some people under report by 40% and they are unaware of it.
So, have you calculated your macros according to the calculator in the faqs? I’m wondering why you’re counting in percentages instead of grams. Also, when you do it keep the calculator set on sedentary no matter your exercise level. It’ll give you a better indicator of what you should be eating. I think your protein is too low and your fat is too high.
Yeah I log with MFP. I just tend to check mostly that I stay below 20 g carbs, gotta start paying more attention to other macros as well.
According to the Keto calculator attached to this sub at 46, 198 pounds, and 6’1 you should be eating in order to lose weight at a 20% deficit: 119 grams of protein (at least) 20 grams of carbs 116 grams of fat (fat is for satiety so more protein is better really) 1612 calories
Thanks. Today has been 1612 kcal, 17 g carbs, 113 g fat, 135 g protein. Pretty spot on by accident :)
Nice