I seem to be gaining and losing the same 5 pounds. I initially lost 15 lbs but then it was a you yo. I stay way under on carbs, drink a lot of water, and keep my fat above protein. I try to eat at a calorie deficit. I'm not hungry, no cravings. I haven't been feeling well the last few weeks and I don't want to give up on keto but it just stopped working. Any tips?
If you're struggling with losing weight over the long-term you're likely eating too much. How much are you eating and what are your stats?
I'm eating 1100 calories a day. My macros are C 15 / F 93 /P 75. I've also been sick and haven't been exercising. Maybe I need to pick a different time to start back? I know I've been over doing fat.
This adds up to about 1200 calories.
What is your height/weight/age/gender? What app are you using to track?
Possible you're eating too little too. I wouldn't say you're overdoing fats either.
The folks who lose weight the fastest on keto are usually those with the most weight to lose. Those with little to lose are often disappointed with how long it can take to lose the weight they want. So, depending on your details (height, weight, sex, age), this might not be far off from what is expected. Hard to say without those details.
I am 5'8" started at 207 lbs currently going between 194 and 189. Female, 67 yo. I lost 65 lbs 10 years ago on keto. My goal is 140 lbs.
Also being a female "of a certain age," I can tell you that weight loss can be exceptionally slow. My recommendation is to focus on getting more/sufficient protein as a priority. (We need significantly more as we age because we are less efficient at metabolizing it. Women are notorious for undereating protein. ) Get your fat from your foods that contain it or what you need to add to cook or make the food tasty. No need to add more than you need since you have body fat for that. Stay away from keto replacement foods and snacks for now. (Keto baking was a stumbling block for me.) You might be able to add them when you are closer to your goal. And be patient and persistent.
Perfectly put. I'm the same age, female, and it took me 2 years to lose 110lbs/50kg. I've only lost 9lbs/4kg in the past year, but am pretty much at goal weight.
If you're fasting, be careful. Fasting has always backfired on me. Anything more than 16/8 just increases my appetite and I end up gaining weight in the long run.
This causes me to do that same 5lb yo-yo you describe.
So, slow weight loss is fine. Yo-yoing is what it is.
I'll never stop doing keto as I've always gained weight insanely easily, and I know carbs are my kryptonite.
You're 194ish and only eating about 1100 calories worth? That's not really the best way to go about things; I eat more than that, yet am shorter, and I weigh less.
Who told you to eat more fat than protein to lose body fat? Read the FAQ here on r/keto.
Swap fats for protein as a start. Weight your food & manage both macros and electrolytes. The FAQs here have plenty of great advice...
Are you actually weighing and tracking your food or are you just eyeballing it?
Thank you!
lost 110 quick,<year. fluctuating from 1-10kg from goal 😭 for year + 😭😭😭 just gotta kcko🤷🏾♀️🤷🏾♀️🙌
Is it “keto flu”?
At the end of the day it best to focus on proteins and vegetable. Keeps your carb low. Do more movement. Join a gym and do some daily cardio.
But how do you feel? Elated and highly energised? Otherwise a few pounds doesn't matter.
''' I try to eat at a calorie deficit'''
You sure about this one?