Welcome, Claire!

Sia here. I lost 5 lbs last week.

I exceeded my carbs limit on one day (went a little overboard with cherries and strawberries). I must admit that I fasted only for one day (24 hrs) instead of two (again, I decided that it would be a shame refusing fruits as soon they will be out of season).

How is everyone doing?

Is it hard for anyone else to workout while in keto due to low energy levels?

I only just noticed this thread. Can I join? My name is Claire and I started keto on May 26, though it took me a few days to get my carbs down to 20g per day. I’ve been following a few Instagram accounts for keto, but don’t have anywhere to talk about it.

Junebug here. It’s been 2.5 weeks and still about 4-5 lbs down. If you only have like 15 to lose, is it a lot harder?

Sia here. Fasted for 24 hrs, lost 4.6 lbs (yes, it's water weight but I'll take it). I just had my lunch (2 scrambled eggs with bacon, a cup of broth, some roasted turkey and a tomato, cucumber and mayo salad plus black coffee).

However, I decided to have a small snack of cottage cheese with some sour cream in the evening because when I did OMAD before (only for a few days) I felt that I wasn't getting enough calcium.

NP and forgive me if it seems I'm intruding, please disregard if the below seems unhelpful.

Anonymous wrote:Now that I know how many carbs are in things. I can't imagine how anyone transitions off keto without gaining weight.

So I've been eating this way for twelve years now, with occasional periods of non-ketogenic but low-carb eating, and (on holidays) eating anything I like, because why avoid baguettes in Paris or pasta in Rome?

IME, you do gain some water weight when you eat enough carbs to move of out of ketosis -- usually 3-5 pounds for me. But it really is only water weight, since it comes off within a week of returning to ketogenic eating.

Having watched friends try and then abandon low carb, I think the main reason people gain back the weight after quitting keto is that it's much, much easier to consume excess calories when eating carb-heavy meals. In general, it seems like people who LOVE keto are also people who have serious carb cravings -- and difficulty feeling full -- when eating a standard American diet. So unless you're very very disciplined at calorie counting and resisting cravings (I am not), eating more carbs will also mean eating more calories, in the long run.

Anonymous wrote:1. I have read that woman do need to carb up to maintain weight loss (and otherwise, may suffer hair loss long-term!)

Twelve years into it, I've got a very full head of hair. I DO remember losing a bunch of hair about 3 months into keto (to be precise, the induction phase of Atkins -- which is ketogenic, 20g or less). My doctor (after some labs) concluded that it was telogen effluvium -- triggered not by the diet, but by losing twenty pounds pretty rapidly. She said it can happen on any diet -- or, for that matter, at any time you go through some kind of physical shock, or even an emotional shock. It's unfortunate but it does pass, and my hair did regrow to its former thickness. But man it was upsetting while it was happening!

Regarding women needing to carb up, there are a few studies out there that suggest in rare cases, a long-term low carb diet can depress the thyroid. So that would be one reason to incorporate more carbs. Years and years of anecdotes shared on low carb forums also suggest that some people have great luck busting a weight-loss stall by, once in a blue moon, eating a very carb-heavy meal or day (but the trick is, to go back to keto the next meal or day, and stay there).

I myself only dropped the last ten pounds and hit goal weight after I "climbed" a few rungs on the Atkins ladder, which has you reincorporate 5g of particular kinds of carbs each week. It's a cool (but sooo slow) system to figure out how many carbs you can eat, exactly, before you get knocked out of ketosis. IIRC I got up to around 60-65g net before I gained the water weight that showed I was out of ketosis. So I stuck with that amount and it really did restart my weight loss, back in 2007, and took me all the way to goal (where I've stayed, plus or minus five pounds, ever since).

Jane here. I stalled for about 2 weeks after a big weight loss and then all of a sudden lost another 4lbs and another pound a few days later.

I have done 2 days of going above 20 net carbs but on those days I stayed at 40 carbs and 60 carbs. The foods that I ate on the cheat days were not the super high carb ones -no starchy vegetables, pasta, bread, sugary desserts, rice etc. Both cheats were within one meal at a restaurant where I either had fasted for most of the day or had more fat/protein very few if any carbs.

Now that I know how many carbs are in things. I can't imagine how anyone transitions off keto without gaining weight.

Sia here (I posted once earlier). I did low cal and keto for several months and lost 25 lbs but then I stalled and got discouraged. Plus, my daughter has a bad whooping cough right now so I stress out and don't get enough sleep.

As a result, I gained 8 lbs back. I am writing here to feel more accountable.

I am fasting today and will be fasting twice a week. On other days, I am going to to OMAD + keto. Currently, I weigh 145 lbs (5'4") and will post my weight here every Monday.

Anonymous wrote:

Anonymous wrote:Sylvia here. Down 8 lbs and 3% body fat. Even though the scale has slowed my clothes continue to fit looser.
One bummer is I feel like i’m generally hungrier and more tired than I should be, even with hitting my fat macros.
I wonder if it’s because I exercise a good amount and need to adjust accordingly. Not sure. Maybe it’s just because of the calorie deficit (I track macros and calories). It would be nice to have a personalized recommendation based on my target weight and exercise habits. Oh well.
On the upside, my skin looks great!

A couple things:

1. I have read that woman do need to carb up to maintain weight loss (and otherwise, may suffer hair loss long-term!)
2. If you are going to carb-up, the best time is right before or after you exercise, so it's good that you exercise a lot.

You may need to adjust the macros a bit. I'm definitely not hungry but not really losing weight.

Lego.

Thanks for the feedback. I took a day off from running and increased my calories for a couple of days and now feel much better. Think I was just running myself down and not eating enough.
My personal preference is to stay in ketosis as I felt lousy after the weekend I had carbs and had to work my way back to keto. I think the back and forth would not feel awesome - especially as i’m relatively early in the process.
I appreciate the thoughts though.

Anonymous wrote:Sylvia here. Down 8 lbs and 3% body fat. Even though the scale has slowed my clothes continue to fit looser.
One bummer is I feel like i’m generally hungrier and more tired than I should be, even with hitting my fat macros.
I wonder if it’s because I exercise a good amount and need to adjust accordingly. Not sure. Maybe it’s just because of the calorie deficit (I track macros and calories). It would be nice to have a personalized recommendation based on my target weight and exercise habits. Oh well.
On the upside, my skin looks great!

A couple things:

1. I have read that woman do need to carb up to maintain weight loss (and otherwise, may suffer hair loss long-term!)
2. If you are going to carb-up, the best time is right before or after you exercise, so it's good that you exercise a lot.

You may need to adjust the macros a bit. I'm definitely not hungry but not really losing weight.

Lego.

Sylvia here. Down 8 lbs and 3% body fat. Even though the scale has slowed my clothes continue to fit looser.
One bummer is I feel like i’m generally hungrier and more tired than I should be, even with hitting my fat macros.
I wonder if it’s because I exercise a good amount and need to adjust accordingly. Not sure. Maybe it’s just because of the calorie deficit (I track macros and calories). It would be nice to have a personalized recommendation based on my target weight and exercise habits. Oh well.
On the upside, my skin looks great!

Anonymous wrote:PP here. You can have Diet Coke although for some people it increases their insulin and brings back sugar cravings. What I noticed is that once I was a few weeks in of not eating carbs I just didn't crave Diet Coke the way I used to and I drink far less by choice. I used to never choose water over Diet Coke but now the cans will just sit there.

I do think that drinking more water helps with the weight loss.

Yes, I agree, but I probably have a diet coke at most 2x/week, so I don't know that I can give it up.

Btw, whoever suggested the skinny pasta, thank you! My routine now is: coffee with heavy cream, skinny pasta with low-carb sauce & parm cheese, and healthy/normal low-carb dinner. I definitely feel like my calories have decreased since I started this work-week routine, but I haven't weighed myself (it was too depressing since I wasn't losing a pound), and I'm not starving since the heavy cream fills me up for breakfast.

I'm still not macro/carb/calorie counting because I go abroad in a couple days for 3 weeks, but I will be when I get home. I'm still letting myself have an occasional small, one carrot, and an occasional piece of fruit (one nectarine, one apple). I had one small piece of cake for my friend's birthday, and I felt so sick after that I wasn't able to eat anything for 24 hours and sipped water and tea, so my body is now rejecting refined sugar.

I'll be more strict after the vacay.

How is everyone else?

--Lego

PP here. You can have Diet Coke although for some people it increases their insulin and brings back sugar cravings. What I noticed is that once I was a few weeks in of not eating carbs I just didn't crave Diet Coke the way I used to and I drink far less by choice. I used to never choose water over Diet Coke but now the cans will just sit there.

I do think that drinking more water helps with the weight loss.

Why can't you have a diet coke on Keto?

--Lego

I have lost about 15 lbs in one month. I like Keto but I think its a little harder to get the hang of and not fall off. I did stall after the first two weeks but then a week later dropped another 3-4 lbs.

I love loosing the water weight and bloat. I felt puffy before and feel so much better without the extra water. My joints feel better and I am much more active without the achy/creakiness. I only really miss a few foods (fish and chips, beer, and pizza). I never craved sugar but I did crave Diet Coke. I used to be seriously addicted to Diet Coke and those cravings have gone away. When I ate carbs I was usually hungry later on. I am seldom hungry now even though I am eating less food.

Here is what is working so far for me.

1. Carbs add up even with keto approved foods. I think you have to really embrace when your appetite declines and eat less food. I'll eat a huge strawberry but not feel compelled to eat the entire basket. Here's a good tip. Drink a glass of water. Eat one and then put them away. Drink another large glass of water. If you really want another one, get it but you probably won't.

2. Don't overdo it on the protein or the cheese. If I eat a lot of steak, I'll make sure to eat an avocado.

3. Its easier if you cook from scratch. Most family friendly recipes can be adapted and you just don't eat the tortilla, rice or pasta that everyone else does.

4. This seems to be a good diet to get back into exercises, especially small weight lifting or swimming. You're eating a lot of protein, have more energy and I seem to be getting toned faster than normal.

5. I stopped doing the Keto coffee or adding MCT oil to things. It seems like extra calories. I do add olive oil to things like tomatoes, zucchini, spinach etc.

6. I found beer with only 2-3 grams of carbs.