Not losing weight.

[Shelk87]

I started doing Keto about two months ago, and I have enjoyed the experience. However, I have not seemed to have any gains from doing so. I'm 180lb, and started out by eating approx 2000 cals a day, lifting 5 days a week with mild LISS/MISS either after a workout or during days off (adding up to a few hours a week easily). My macro's are appropriate in regards to fat/protein/carbs, I have had approx 2 weeks during the last two months where I ended up eating non-keto. Things like fathers day, birthdays, w/e. Regardless, it was in a chunk and not spread out forcing me to go through induction over and over. Yet after 6 weeks, I have not lost any weight. I have gained strength from the lifting, but nothing more. So I figured maybe 2000 was my maintenance and dropped my meals to about 1650 for the last few weeks, but still no weight loss. My progress pictures I took last night look like they were taken a day or so apart from the ones nearly two months ago...

I'm lost. I spent a lot of time and such figuring out my meals and macro's when I started. I see others having great weight loss sucess in a month, or even sometimes weekly. Am I doing something wrong? Here are what my current meals are:

Meal 1 - Omelet
1eggs - 75/5/6/0/0 X3
1tbsp oil - 120/14/0/0/0 (half coconut to fry in, half olive-inside egg mix)
spinach NEGLIGABLE
6slice salami - 150/13.5/10/2/1 (will be less, don’t use grease)
1tbsp cream cheese - 20/.5/2/1/1 X2
total – 535/43.5/32/4/3

Meal 2 - Salad
Spinach - NEGLIGABLE
1/4cup dry curd cottage cheese 55/0/11/1/1 X2
2 slice bacon 190/18/6/0/0 (will be less, only using half grease)
1tbsp oil 120/14/0/0/0 (half coconut half peanut or grapeseed)
1tbsp parmesan 20/1/2.3/0/0
1tbsp cream cheese - 20/.5/2/1/1 X2
1tbsp feta dill - 70/8/0/1/1
total – 550/42/34/5/5

Meal 3 – Chicken
Chicken breast 230/5/45/0/0
Broccoli or cauliflower or Spinach - NEGLIGABLE
1tbsp feta dill - 70/8/0/1/1 X2
1tbsp coconut oil 120/14/0/0/0
1/2tbsp grape seed oil 60/7/0/0/0
total - 540/42/45/2/2

Meal 4 - Pancakes
1 egg - 75/5/6/0/0 x2
1/2 scoop vanilla protein - 40/0/10/0/0
1tbsp peanut butter - 90/7/3/3/2
1slice cheese extra thin - 40/3/3/1/1
1/2tsp baking powder
1tbsp peanut or grape seed oil - 120/14/0/0/0
1tbsp butter - 35/4/0/0/0
1tbsp coco - 20/.5/1/2/0 x2
batch – 515/39/30/8/3

*note* I only eat three meals a day, typically 1-3. I change out the omelet for the pancakes. Macro's are listed as Cals/Fat/Protein/Carb/Netcarb

Any thoughts? I'm completely befuddled. When I was in glucosis I was practically eating anything I wanted (within reason, no binge eating) and I woudln't gain weight. Also while in glucosis no matter how much I restricted my eating, I would never lose weight (hence the attempt at keto).

Shelk


*EDIT* I do a TKD, not a CKD. So I typically take a bit of dextrose + creatine + vitamin pills before lifting, dextrose + creatine + protein after lifting. 25gdextrose each time, and 20g protein at the end.

[Shelk87]

Anyone have any thoughts or input? I'm kind of between a rock and a hard place here

[Grifts]

You might have recomped, which is a slow process and might be why you can't tell any difference. I suspect you might not be calculating your calories correctly, so try to be careful with that. Try to weigh your food. A tbsp of peanut butter isn't necessarily a spoonful.

[Shelk87]

You might have recomped, which is a slow process and might be why you can't tell any difference. I suspect you might not be calculating your calories correctly, so try to be careful with that. Try to weigh your food. A tbsp of peanut butter isn't necessarily a spoonful.

Fair enough. I use actual tbsp measurements and flatten the tops with a knife, not just a spoon. I'm pretty exact on the tbsp ammounts etc, with the exception of weighing it as the nutritional value on the back isn't in weight. Any resources I can look at that will tell me how much a tbsp of peanut butter would actually weigh? Appreciate the thought, and I'll take a look at weights.

[kashepherd]

I am right there with you. I am not losing much weight, but i am seein some results in the mirror. I am also down a notch or two in my belt. Most of my pants are too big too. Not sure why it is not reflecting in the mirror or on the scale as much as it is with the clothes. Hope you figure it out, like you said a lot of others are having great success quickly, but some seem to struggle. I have incorporated more LISS into the ends of my workouts and it appears to be helping. I think from now on, i will try to do a minimum of 30 min at the end of every workout if i have the time. Also, since you have been on the diet for a while, it might be beneficial to carb up and see if it gives your metabolism a jump start. I am sure others know more of the science behind the idea and can correct me if i am wrong. Good luck and stick with it.

[Shelk87]

Thanks. I starting adding in an hour and a half of miss on my bike at the end of the night, and started to see results on the scale. I went down to 175 in the mornings, from 180, after about 4 days. I have also decided to try a CKD routine vs the TKD for a bit. I never thought about it until you just posted, but I have had to tighten my belt. So while the scale may not be showing it, perhapd I should try on my pants from a few years ago that didn't fit and check that out. Thanks for the support, and the reminder that sometimes it's not all on the scale.

Shelk