I think I am messing up keto diet somehow

[Strik9]

Ok, this is a typical diet for me the last several weeks (this was actually today's diet):

- 3 egg / 2 tbsp bacon bits / 1 oz cheese omelet w/ 3 strips turkey bacon
- 4 oz tuna salad with hardboiled eggs, tuna, cheese, almonds, green lettuce
- large plate of chinese chicken salad (was stuffed after I finished it)
- cup of coffee w/ whipping cream & stuvia
- 4-5 oz barbecued chicken w/ skin
- (2) BK double cheeseburgers w/ no buns
- large glass of 'greens' mixed with water, absolutely disguising but very healthy

and tonight, for the first time I also had the KFC double down (grilled) not very good IMO, has alot of sodium too

So today I was right around 2300 calories, and my BMR is 2800-2900, so thats a 600 calorie deficit.

Also I drink atleast 1 gallon of water a day, probably closer to 1.5 gallons - I am always thirsty on this diet for some reason.

On top of that, I have been going on 1 HOUR walks each day and doing pushups, situps etc.

I finally got a heart rate monitor so today I did 45 minutes low intensity cardio at an average of 145 BPM.



Anyways, point being is that I have been the same weight for 10 days. (+/- a few pounds). I figured at my weight at I would be losing a bit faster than this, as I have been on this diet now for nearly a month. So in one month I have lost maybe 11 pounds more most of that if not all was water weight.

[Jerbz]

Although really it shouldnt matter, you do have a damn dirty diet lol. Eating junk in the long term may have adverse effects. Anyhow on your problem, your intake seems to be greater than 2300. Are you certain your BMR is that high? It looks like you are consuming more than what you stated though.

Also due to the nature of your diet (which i feel should be changed to incorporate a cleaner variety of food, again though "shouldn't" matter) you have a lot of sodium intake which may be the reason for your scale numbers remaining constant due to bloat. Do you look different in the mirror?

Also have you been refeeding?

[slovak84]

What do you mean "due to bloat"?

[Jerbz]

high sodium diets often lead to water retention -> bloating.
that is to say, on keto it is encouraged to get in more sodium than the average diet, but the amount of fast food he eats may be tipping the scale a bit.

[ANIMALISTIKZ]

drop the fast food dude, thats only a matter of conveniance or indulgance. Dont make a routine of it. And ya theres tons of sodium in ur diet = bloating

[redheadlaw7]

I wrote about this in the FAQ...all of that sodium could be masking all of your weight loss. I can go up 7 or 8 pounds after a few days in a row of salt or alcohol.

[asto_86]

i agree with everyone... cut the crap for 3 days and I bet you see some results. cutting the crap means cook it all yourself

[BritishFighter]

I don't agree.

Sodium isn't an issue if you are working out regularly....and that doesn't look like much more (if any) sodium than in a usual Keto meal plan.

It really looks like what you listed that you ate, equals a lot more calories than what you think it did. But....I did the math, and it adds up....within reason.

I think you're just eating too much. The bottom line is that if you're not losing weight, back down your calories a little.

[Strik9]

- One small cooked hamburger patty
- 10 Almonds
- 1 tall glass of water w/ green drink powder
- 3 over easy eggs

(I have only been awake for about 90 minutes, graveyard shift)

[mtfx]

I agree with all the above. If you are not showing much difference, I would double check your BMR, maintenance cals and where you are at daily.

What are your macros like? How many carbs a day? Also, the fast food? Yeah...may be easy, but it is MUCH better to cut it out and eat something healthier.

And that BBQ chicken...there isnt actually...BBQ sauce on it, right? Its grilled? Sugar (which is in BBQ sauce) could create an insulin repsonse.

[Brianterz]

high sodium diets often lead to water retention -> bloating.
that is to say, on keto it is encouraged to get in more sodium than the average diet, but the amount of fast food he eats may be tipping the scale a bit.

figure it out.. your sodium should be less then on a standard carb diet.. just read the label on your carb foods and see numbers like 650mg for 2 slices of bread.... Also your diet does seem a lot higher then 2300 calories.. thats a ton on food you listed

[Brianterz]

You also need to work out a bit more.. if all your doing is low intesity cardio with push ups and sit ups... def. do not do a carb up.. There isnt anything wrong with your work outs if that all you have access too but its not hard enough for a carb day in my opinion

[Strik9]

The Barbecue Chicken is just plan chicken with some seasoning on it, then cooked on the BBQ. No BBQ sauce on it.

The only macros I really watch is carbs, calories, sodium & sugars. I dont eat anything with sugar in it since I started this keto diet, carbs have been very minimal as well, less that 20-30/day

[Brianterz]

The Barbecue Chicken is just plan chicken with some seasoning on it, then cooked on the BBQ. No BBQ sauce on it.

The only macros I really watch is carbs, calories, sodium & sugars. I dont eat anything with sugar in it since I started this keto diet, carbs have been very minimal as well, less that 20-30/day

Thats where your mistake is then... Watch how many calories you are eating.. Your def over your 2300

[Jerbz]

You also need to work out a bit more.. if all your doing is low intesity cardio with push ups and sit ups... def. do not do a carb up.. There isnt anything wrong with your work outs if that all you have access too but its not hard enough for a carb day in my opinion

Sorry I am going to have to disagree with this. Not doing a carb up is a quick way to end up at a stall. I'd do a carb up, just be sure to not go overboard. Do a search on refeeds and leptin and you'll know why.

[Brianterz]

Sorry I am going to have to disagree with this. Not doing a carb up is a quick way to end up at a stall. I'd do a carb up, just be sure to not go overboard. Do a search on refeeds and leptin and you'll know why.

did you read what his workouts are.. there is no way he is depleated if he is doing liss and push ups.. no where does it say in the keto hand book that carb ups are needed unless working out hard.. Infact in the stickies advice has been given many times if you can not work out then dont carb up.. Some poeple carb up once a month for 1 day.. Others 2 times a week.. It really depends on how YOUR body reacts to what you put it though.. when you need a carb day your body will tell ya

[Strik9]

Well the goal is definitely to do some higher-intensity cardio as I want to have great cardio and burn fat.

Like today I did another 45 minute session, and my heart rate average was 158, was jogging up long dirt hills, etc.

On the days that I will be doing higher intensity - should I eat a banana or something before I run? Or will I need more carbs than that?

[Brianterz]

Well the goal is definitely to do some higher-intensity cardio as I want to have great cardio and burn fat.

Like today I did another 45 minute session, and my heart rate average was 158, was jogging up long dirt hills, etc.

On the days that I will be doing higher intensity - should I eat a banana or something before I run? Or will I need more carbs than that?

NO.... stay away from fruit.. the glucose with go straight to your liver and throw you out of ketosis..

If doing just cardio ( any form or cardio ) there is no need for a post workout carb supplement or meal.. just wait about an hour and have a normal keto meal..

Diet is the best way to loose fat.. not cardio... stick with the diet.. use cardio when needed.. This diet is perfect for those that are looking to loose fat

[Strik9]

NO.... stay away from fruit.. the glucose with go straight to your liver and throw you out of ketosis..

If doing just cardio ( any form or cardio ) there is no need for a post workout carb supplement or meal.. just wait about an hour and have a normal keto meal..

Diet is the best way to loose fat.. not cardio... stick with the diet.. use cardio when needed.. This diet is perfect for those that are looking to loose fat

Hey Brian,

Thanks again for your advice.

To be honest, getting in great cardiovascular shape is more important to me than losing the fat. I figured they would both go hand in hand, and the ketogenic diet AND the cardio would really slim me down faster. So if anything I would have to modify the diet to work with the cardio.

I may be doing low intensity stuff now, but the plan is bump up my cardio a notch every week.

In fact my goal is to be running 30-40 miles week at a 7:00 mile pace. I know thats a far cry from my current 45 minute sessions at 145 HR, but the idea for me is to make the cardio 10% more intense each week.

The reason I need to be at 205 lbs, is that is the ideal weight I need to be in for the Military (enlisting as soon as I reach that weight)

[kenonator]

you sure you counted the cals correct? seems like they should be way higher than what you post if you are eating that much...

[Atavis]

figure it out.. your sodium should be less then on a standard carb diet..

Are you saying that based on his food list or in general concerning a low carb diet, because if it's the latter, that would be incorrect.

[Brianterz]

Are you saying that based on his food list or in general concerning a low carb diet, because if it's the latter, that would be incorrect.

Just from what i have seen.. and what eileen has said in the past.. if eating natural foods your actually going to be low sodium.. when i look at processed carb foods i see huge amounts of sodium.. I was curious at some point being i eat suasage every morning at what my sodium content was compaired to my carb ups

[Atavis]

Just from what i have seen.. and what eileen has said in the past.. if eating natural foods your actually going to be low sodium.. when i look at processed carb foods i see huge amounts of sodium.. I was curious at some point being i eat suasage every morning at what my sodium content was compaired to my carb ups

Ahh, well yes that does make more sense now. Natural keto foods do tend to be lower in sodium and high in nutrition than the standard diet fare.

When eating the natural foods, Keto generally requires some level of sodium, potassium, and magnesium supplementation.

[Brianterz]

Hey Brian,

Thanks again for your advice.

To be honest, getting in great cardiovascular shape is more important to me than losing the fat. I figured they would both go hand in hand, and the ketogenic diet AND the cardio would really slim me down faster. So if anything I would have to modify the diet to work with the cardio.

I may be doing low intensity stuff now, but the plan is bump up my cardio a notch every week.

In fact my goal is to be running 30-40 miles week at a 7:00 mile pace. I know thats a far cry from my current 45 minute sessions at 145 HR, but the idea for me is to make the cardio 10% more intense each week.

The reason I need to be at 205 lbs, is that is the ideal weight I need to be in for the Military (enlisting as soon as I reach that weight)

just for comparision purposes... Myself.. i was lifting 5 days a week, very heavy.. and doing 50-60 min MISS cardio 5 days a week.. and didnt need to modify the diet at all.. got down to 167 at almost 10% bf.. But thats me.. your body may be different... play with it and see what works for you

[Strik9]

just for comparision purposes... Myself.. i was lifting 5 days a week, very heavy.. and doing 50-60 min MISS cardio 5 days a week.. and didnt need to modify the diet at all.. got down to 167 at almost 10% bf.. But thats me.. your body may be different... play with it and see what works for you

Ya I keep hearing so many things and so many different opinions it gets a bit confusing.

I felt great today doing my cardio, I am just going to listen to my body and see how I feel. If I have the energy to do it, I might as well just go for it.

If my body is needing carbs Im sure I will sense it somehow, but until then I will just continue to do what Im doing for a few weeks and see what happens.

[Schwartz86]

Here are my thoughts (for whatever they may be worth)...

A.) If you have only been on keto for 10 days, you can't really expect much. As with anything diets take time.

B.) I would either cut back the calories or increase the workout. If you are not losing weight, you are probably taking in too many calories. Count calories in EVERYTHING, I consider them to be as important (if not more) than counting carbs. If you are new to this type of diet you REALLY need to do this, as you are probably consuming more than you realize.

C.) Feel free to cut back on the meals a bit. I am guessing you are eating like 6 times a day? I tried this and found it to be a huge hassle. Is that why you are hitting up the fast food so often? I personally think that eating serveral meals a day is way over exaggerated especially on a keto diet. I only eat one meal a day, at night after I work and workout. I have seen great results and felt amazing too. WHile I am not recommending this, I am saying you can see great results without eating several times a day.

D.) Consider lifting more and decrease cardio. If you are really wanting great cardiovascular health I guess you can continue what you are doing. However, if you are doing it to simply burn fat, or look better naked, I think an increase in weight training would do wonders for you. So often people think cardio is the only way to burn fat. Personally, I am in my best shape when I do little to no cardio.

[Atavis]

^^^very good advice.

[Strik9]

Here are my thoughts (for whatever they may be worth)...

A.) If you have only been on keto for 10 days, you can't really expect much. As with anything diets take time.

I have been in Keto for nearly a month. I have been stalled for 10+ days at around 280 lbs. In fact this morning I weighed in at 280 even. I dont get it

[Brianterz]

I have been in Keto for nearly a month. I have been stalled for 10+ days at around 280 lbs. In fact this morning I weighed in at 280 even. I dont get it

most likely the calories are off.. which is stalling you.. keep track of all macros not just carbs. keto % is 65% fat, 30% protein, 5% carbs.. to much protein *can* make you stall too.. since 45% or so is converted into glucose.. for some poeple this can prevent them from reaching ketosis..