Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I just finished 2 weeks of strict Keto + IF and somehow only lost 3 lbs. I was expecting much more and am not 100% sure where I went wrong. I didn’t count carbs/macros but thought I was following the diet perfectly. Looking back, maybe I ate too many veggies that added up to to many carbs? Or too much dairy? Or not enough fat?

Here was my typical menu for the 14 days:

10am Coffee w/ 2T heavy cream

12pm Lunch - always a salad with 3 cups of greens, red cabbage, 2-3 hard boiled egg whites, 1/2 avocado and goat/feta cheese with balsamic vinegar and olive oil for dressing

2/3pm Snack - 2oz cheese or Chobani zero sugar Greek yogurt (4 net carbs) or iced coffee w/ 2T heavy cream

6pm Dinner - simple grilled protein (chicken breast, steak, burger patty on repeat) with 2-3 cups lower carb veggies sautéed in butter or olive oil (spinach, zucchini, Brussels sprouts) or sometimes caprese (tomatoes, mozzarella and basil).

If you are female and have seen success on keto can you please share what you typically eat or critique what you think I did wrong?

Women sometimes don't lose weight (even gain weight initially) because body reconfiguration occurs, especially bone density improvements. 14 days is NOT enough time to be fat adapted. Your choices of foods may or may not be enough to even keep ketosis, depending on your body and hormones. You seem to have eaten a lot of greens and vegetables. You don't need those. They can add up carbs also. Even so-called "net carbs" can sometimes be incorrect, and your body may actually still process them.

Everything wrong with keto in one concise sentence.

Anonymous wrote:

Anonymous wrote:I just finished 2 weeks of strict Keto + IF and somehow only lost 3 lbs. I was expecting much more and am not 100% sure where I went wrong. I didn’t count carbs/macros but thought I was following the diet perfectly. Looking back, maybe I ate too many veggies that added up to to many carbs? Or too much dairy? Or not enough fat?

Here was my typical menu for the 14 days:

10am Coffee w/ 2T heavy cream

12pm Lunch - always a salad with 3 cups of greens, red cabbage, 2-3 hard boiled egg whites, 1/2 avocado and goat/feta cheese with balsamic vinegar and olive oil for dressing

2/3pm Snack - 2oz cheese or Chobani zero sugar Greek yogurt (4 net carbs) or iced coffee w/ 2T heavy cream

6pm Dinner - simple grilled protein (chicken breast, steak, burger patty on repeat) with 2-3 cups lower carb veggies sautéed in butter or olive oil (spinach, zucchini, Brussels sprouts) or sometimes caprese (tomatoes, mozzarella and basil).

If you are female and have seen success on keto can you please share what you typically eat or critique what you think I did wrong?

Women sometimes don't lose weight (even gain weight initially) because body reconfiguration occurs, especially bone density improvements. 14 days is NOT enough time to be fat adapted. Your choices of foods may or may not be enough to even keep ketosis, depending on your body and hormones. You seem to have eaten a lot of greens and vegetables. You don't need those. They can add up carbs also. Even so-called "net carbs" can sometimes be incorrect, and your body may actually still process them.

Anonymous wrote:I just finished 2 weeks of strict Keto + IF and somehow only lost 3 lbs. I was expecting much more and am not 100% sure where I went wrong. I didn’t count carbs/macros but thought I was following the diet perfectly. Looking back, maybe I ate too many veggies that added up to to many carbs? Or too much dairy? Or not enough fat?

Here was my typical menu for the 14 days:

10am Coffee w/ 2T heavy cream

12pm Lunch - always a salad with 3 cups of greens, red cabbage, 2-3 hard boiled egg whites, 1/2 avocado and goat/feta cheese with balsamic vinegar and olive oil for dressing

2/3pm Snack - 2oz cheese or Chobani zero sugar Greek yogurt (4 net carbs) or iced coffee w/ 2T heavy cream

6pm Dinner - simple grilled protein (chicken breast, steak, burger patty on repeat) with 2-3 cups lower carb veggies sautéed in butter or olive oil (spinach, zucchini, Brussels sprouts) or sometimes caprese (tomatoes, mozzarella and basil).

If you are female and have seen success on keto can you please share what you typically eat or critique what you think I did wrong?

Anonymous wrote:She said egg whites. Hard-boiled egg whites.

You're right, we would probably need to ask her how much olive oil she is dropping but a tablespoon goes a long way. Any more than that would be too much. Not just calorie wise but gross.

If she eats 15 to 1600 calories a day she's probably fine which is sounds like she's at
Or less.

I'm assuming if she's doing keto. She is measuring out her portion sizes but that could be not so.

Anonymous wrote:

Anonymous wrote:That's a sizable lunch OP. Try ditching 1 egg and decrease avocado by half. Half of an avo is a lot of calories,120cals. I would also look at your mid-day snack. Why do you even need that? I doubt with that lunch you're even hungry enough to eat a snack. Also snacking is a bad idea in general when dieting. That would save you 160cals per day. Those two actions alone will make a big difference.

Avocado: 120 calories
Egg whites: 30 calories
Olive oil and balsamic: 100
Goat cheese and feta: 100
Mixed greens: 50 (maybe!). 400 calories for lunch seems really reasonable. Just more proof to me that keto and fad diet people just engage in disordered eating.

Anonymous wrote:That's a sizable lunch OP. Try ditching 1 egg and decrease avocado by half. Half of an avo is a lot of calories,120cals. I would also look at your mid-day snack. Why do you even need that? I doubt with that lunch you're even hungry enough to eat a snack. Also snacking is a bad idea in general when dieting. That would save you 160cals per day. Those two actions alone will make a big difference.

Anonymous wrote:I think 1.5 lbs per week is a good, sustainable cadence for weight loss. keep going.