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MELGIRL8's Photo MELGIRL8 Posts: 1,619
2/7/17 11:17 P

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Thank you James. I went to that site that Holly told me to check and ran my info thru the calculator. It's great to know where I should be. I actually cut a lot of my calories starting the other day. I originally had not been eating breakfast, just drinking my super coffee. Then I started making breakfast all the time. So I went back to just the coffee in the morning and I feel great. I wasn't hungry, I just liked the food I was making. This is the big thing for me to work on, eating with a purpose and not just eating to have something to do.

The thing that I love most about this way of eating is the lack of craving, I was not only addicted to carbs, but to sugar as well. There was NEVER a day that I didn't eat sweets of some sort. And I can honestly say that I have not had one sweet of any kind since I started this on January 1st. It's amazing. I know I would still like the taste of the things I used to eat, but, I don't want to start down that slippery slope again. And even when there are sweets out at work for everyone, I no longer hear them calling me like I used to.

I'm looking forward to seeing my weight loss improve. I pretty much cut my lunch in half too so I know things should take off.

Have a great week everyone.

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


 Pounds lost: 151.8 
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MOTHERBEAR4's Photo MOTHERBEAR4 SparkPoints: (61,507)
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2/7/17 4:02 P

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Yes - I think you should check your MACROS after a loss of 20 lbs.(I may have read that somewhere).. but to get into the habit maybe every 10 lbs.,

Me when I get that far on my journey again - I adjust my spark tracker to reflect that too emoticon .

Started 9/27/13 to release myself from my 'FAT' cocoon ~ Restarting 9/1/17 my journey!!!!

SW 254.4 lbs 9/1/17 CW 249.8 lbs 12/17/17 GW 145 -135 lbs by 9/1/18

I use this KETO Calculator to figure my min/max amounts http://www.mydreamshape.com/keto-calculato
r/
Carbs 18-24 g; (5%)
Fat 129-174 g; (80%)
Protein 55-73 g; (15%)
calories 1456-1956
as of 2/6/17 (recalculate at 10-20 lb loss)

Suggested Reading "KETO CLARITY" by Jimmy Moore & Dr. Eric C. Westm


 current weight: 249.8 
254.4
227.05
199.7
172.35
145
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (573,944)
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2/7/17 9:53 A

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Public Service Announcement.

in helping Cindi with the calculator info, i went to it again myself. i've been SO discouraged..i had gained 2.5 pounds total over the last 2 weeks..and was right at my jan 1 weight.
really, really discouraged.
so i put in my numbers and went what the heck..those arent my macros...typed it in again...and again...THOSE ARENT MY MACROS!!!
now remember..i was a nurse. I was a teacher. i have a degree in forestry. i'm used to working with numbers..every day at the bakery. and i didnt even THINK to check my macros when i lost 36 pounds...LMAO...
so, as of today(yeah thats right OVERNIGHT) i am down 4 pounds from yesterday morning. IN ONE DAY...because i stuck to my new, smaller macros. GEEZ. I wont get on the scale again till saturday..and if i dont lose another thing thats fine, too. 4 is stupendous!!!
If you are not losing..or gaining... CHECK YOUR MACROS!!!!
end of PSA...lol

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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-JAMES-'s Photo -JAMES- Posts: 12,294
2/7/17 1:00 A

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MOMMAKAT12,

the brain fog is due to the brain not being as Keto adapted as it could be. It just takes time.

On the other hand it is 6 years for me and I still get a little brain fog sometimes. I figure that when eating carbs, and one runs low the body demands carbs before the brain is impacted. Severe hunger for example.

My impression eating Keto is that I rarely feel hunger, but if I haven't eaten I sometimes feel "fuzzy", a touch of brain fog. In other words it seems like my thinking is impacted before my physical body is weak. My solution is to eat something high fat or high carb, and my fuzziness clears in about 20 minutes. So I travel with those individual wrapped cheese snacks.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
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170.5
155
-JAMES-'s Photo -JAMES- Posts: 12,294
2/7/17 12:45 A

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MELGIRL8,

Yes if you are eating over your calorie needs a few days a week, then on average you are meeting those needs, and not loosing. Sadly one needs to eat fewer calories than one burns in order to loose weight.

Keto just makes it easier because body fat is more "available" with less hunger. But eating food is enjoyable, a pleasant activity, even if you aren't truly hungry.

So my suggestion is, rather than take the stance that you won't do something until you reach your goal, take a more staggered approach to it. Every pound down is a victory, and one can typically loose about 3 pounds a week. So eat Keto stuff, as I'm sure you are, but cut the portions in half, yes in half. Once you get one pound down from where you are, and don't care what time of day that is, or if it is because you exercised and sweated off some water, don't care what or why. Then go back to larger portions sizes, if that is what you want to do.

If you hold steady, then a few days later, or maybe a week later, then take a run at another pound. So portion sizes in half for a few days until that happens. If you gained that lost pound back, loose that one, and one more. Maybe that will take 4 days, not 2 days.

But take a run at it one pound at a time, and be firm with yourself, but that firmness need only be for a few days at a time, not weeks or months at a time.


Edited by: -JAMES- at: 2/7/2017 (00:54)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
MELGIRL8's Photo MELGIRL8 Posts: 1,619
2/6/17 2:49 P

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Thanks Holly!! I will go there today. It could be just the boost I need.


"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


 Pounds lost: 151.8 
0
51.5
103
154.5
206
MOMMAKAT12 SparkPoints: (6,371)
Fitness Minutes: (10,448)
Posts: 21
2/6/17 10:51 A

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thanks for the suggestions. I am going to start concentrating more on my overall calories. I will need to eat less because I am having to drop my cardio exercises. I really don't have the endurance for them without carbs. I notice that I am having problems with brain fog. I know what I want to says but the correct words don't come out. I sometimes have to rephrase my sentences to replace the word that is right there but won't come to me. Please tell me this is a phase that will pass.

 Body Fat %: 27.0
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25.5
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (573,944)
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2/6/17 9:27 A

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i almost quit then, James. i had NO problems the first 2 weeks..then bam..i felt SO horrid..my son sent me a bunch of articles on it...and i held on. it passed...

Cindi..go to maria mind body. google it and click on calculators. it will tell you exactly the number of cals and macros you need to lose, stay the same, lose faster, etc

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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MELGIRL8's Photo MELGIRL8 Posts: 1,619
2/5/17 11:39 P

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James, again thank you for sharing your wisdom. I have been disappointed with my weight loss on he keto plan. Yes, the first week I lost alot.bit since then it has been up & down. I used your link below & discovered I could be eating too many calories. Not every day, but several days a week I know I've taken in more than the generated amount. It's not that I'm hungry, I just haven't trained my brain to cook with my hunger & not with my eyes.

I'm looking forward to next Sunday's weigh in to see if that is my issue.

"I WANT TO LIVE!"



"...People will forget what you said ...People will forget what you did ...but People never forget how you made them feel"


 Pounds lost: 151.8 
0
51.5
103
154.5
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-JAMES-'s Photo -JAMES- Posts: 12,294
2/5/17 1:01 P

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Holly,
that is interesting, I didn't know that the "low carb, or Keto flu" could occur weeks into it rather than a few days.

MOMMAKAT12,
when you go to a height, sex, weight, activity sort of chart to find the number of calories you would probably typically burn in a day, use your ideal weight, not your actual weight. This will be a long term calorie goal to maintain that lower weight. A higher calorie goal will sustain a higher amount of body fat.

Here is such a chart:
www.skinnyfiberweightlosssupport.com
/2
012/07/body-ideal-weight-chart-womenR>-men.html


If I do that for myself, 5 foot 8 inches, male, 155 pounds.
Now I try to figure out how many calories I need in a day.
www.verywell.com/how-many-calories-d
o-
i-burn-every-day-3495464

it comes up with 2000 a day. If I want to loose 2 pounds a week I'll need to eat less.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (573,944)
Fitness Minutes: (372,174)
Posts: 45,961
2/3/17 1:01 P

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If i may, James...I didnt get the flu till week 3 or 4..it wasnt horrible, but def was there.and i was convinced i had done something wrong...my daughter in law sent me some info that there are quite a few that do that. my macros were all perfect..my cals were fine..
if you go to reddit and type in keto flu in 3rd or 4th week there are some good articles on it. it helped me get through just knowing that i wasnt the only one...

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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96.15
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MOMMAKAT12 SparkPoints: (6,371)
Fitness Minutes: (10,448)
Posts: 21
2/3/17 12:47 P

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I was not consistent in tracking in the early weeks. Based on my partial tracking I think I was having up to 50 net carbs a day but probably only 1700 calories and exercise on most days. my protein seemed too high. This last week I tried to up my fat and decrease my carbs. My calorie count went up 2000 plus per day but my carbs went down to 30 net. I also stopped metformin the first week but went back on it after my dr told me to. I felt fine the first two weeks but really have felt awful this last week.
it's starting to look like too many calories. Based on my weight, a normal diet allows me only 1350-1500 calories a day.

 Body Fat %: 27.0
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28.5
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25.5
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-JAMES-'s Photo -JAMES- Posts: 12,294
2/3/17 10:33 A

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I have a number of questions for you...

First of all you absolutely can gain weight eating Keto, just eat more calories than you burn and you'll gain weight.

1) So my first question is, how many calories do you eat each day?
2) Do you track and record what you eat and drink?

You said in week one that you still allowed yourself some carbs.
3) How many grams of carbs did you eat each day in week 1?

Week for showed no Ketones. So this means that you either went deeper into Ketosis, where you more efficiently burn fat and fewer ketones, or partly burned fat is produced, or less deeply because you ate more carbs.

You wrote that you got the Keto flu in week 4, this is very unusual because the Keto flu occurs when you enter Ketosis, like in week 1.

So tell us what you are eating, and quantities of those things, so we can figure out the grams of carbs, protein and fat and figure out what is going on. I'm betting on too many carbs.

4) How many grams of carbs, fat and protein are you eating each day, in the last while?


Edited by: -JAMES- at: 2/3/2017 (10:34)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
217
201.5
186
170.5
155
MOMMAKAT12 SparkPoints: (6,371)
Fitness Minutes: (10,448)
Posts: 21
2/3/17 10:23 A

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I am very sad today. I have been on keto for four weeks now. Week one, I still allowed myself some carbs. I lost 3 pounds. Week 2, less carbs and I couldn't keep up with my regular exercise routines (bootcamp 3 days per week, 1 mile easy jog with my dog 5 days a week.) lost .7 lbs but urine strips showed very light ketones. week 3 same as week 2 but I noticed strips show no to light ketones in the morning and light in the evening. Weight went up and down but overall lost .7 pounds. Week 4, no ketones. I upped my fat and reduced my protein and carbs. I had ketoflu, no stamina at all, can't even shuffle with the dog, can't keep up with bootcamp and I've decided to give it up. I gained 3 pounds. I feel dizzy still, my vision seems blurry and I am depressed. I don't know what I'm doing wrong unless it is too many calories.
I am pre-diabetic and my dr. wants me to keep taking metformin. Metformin makes me nauseous if I eat fatty foods. I have been thin all my life until five years ago when weight started creeping on despite exercise and dieting. I've tried weight watchers and only lost weight if I starved myself with only 1300 calories. I've tried the sparkpeople diabetic diet but can't keep weight off. I only have 25 pounds to lose but nothing seems to work. My thyroid is fine. I blame menopause but I refuse to give in to being overweight.
I would appreciate any suggestions.

 Body Fat %: 27.0
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