Weight loss: Hi ya I have been on keto diet... - Weight Loss NHS

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Soniaweightloss
Soniaweightloss2020 January

Hi ya

I have been on keto diet for 2.5 weeks

I lost 8lb first week and stayed the same last week.

I have been aiming at 20g carbs a day sometimes going over. I struggle with my fats and mist of the time go over on protein.

My sister did my blood Ketosis this morning and it’s 0.7 says I’m in nutritional Ketosis does any one know what that means and am I doing it write?

I haven’t had bread crisps cakes biscuits potatoes since starting.

Any help greatly received...

thank you x

21 Replies
oldestnewest

Hi Soniaweightloss and welcome :)

Lots more people here understand keto better than myself and the question would probably be best posed on the lchf forum... healthunlocked.com/lchf-diet

However, as I understand it, levels up to 0.6 are normal so you're just showing signs of ketosis.

My guess is that whilst you've been overly strict on carbs, that by your own admission, you haven't brought up the levels of fat necessary. Increasing your proteins will not work and due to the lack of fat, your body will be trying to convert them partly into carbs.

Tagging in TheAwfulToad to put me straight and hopefully provide you with more accurate advice.

Tiggerr
Tiggerr8kg
in reply to Tiggerr

I see you posted first in the lchf group. You will get replies I'm sure.

Slim_for_good
Slim_for_good1st 7lbs
in reply to Tiggerr

Awful Toad doesn’t have much internet access just now so jumping in. 8lbs lost first week is great - it shows your body is using up your glycogen store which carries lots of water with it. No weight loss the second week is just your body getting reorganised, it does not mean you are doing anything wrong. Nutritional Ketosis means that your body cannot rely on carbs for energy & is using fat for energy instead. The liver breaks the fat into ketones as your brain cannot run on unbroken-down fat. This is perfect. I should not worry too much about doing anything different & stop worrying about protein quantities. But if eating extra fat does not appeal (assume you are not a cheese fan) I would say that choose to get your protein from sources with fat, like salmon, tuna, bacon, butchers sausages, beef, eggs, avocado rather than prawns or white fish or even chicken. Or if you want chicken, wrap it in bacon or Parma ham to cook.

Zipped-Mouth
Zipped-Mouth1 stone
in reply to Slim_for_good

I eat chicken and have it with either a creamy homemade mushroom sauce or if cold in a salad I use plenty of homemade mayo :) to make sure I am getting my fat intake

I also love a scotch egg with homemade mayo too :)

Just a few ideas on increasing your fat intake and enjoying chicken ;)

Knight06
Knight061lb
in reply to Zipped-Mouth

I love scotch eggs and never thought of adding that I’m also 2weeks into trying Keto diet and don’t eat nuts or have cheese

Knight06
Knight061lb
in reply to Slim_for_good

I’ve also read your reply and Thankyou for the explanation I’m having similar problems so this has helped me also as I’m only 2weeks into trying a Keto diet.

Slim_for_good
Slim_for_good1st 7lbs
in reply to Knight06

Oh two weeks is no time at all. Give it a couple of months. X

S11m
S11mMaintainer

Hi, Soniaweightloss.

Keto is great for some medical conditions - why are you doing it?

Soniaweightloss
Soniaweightloss2020 January

Hey everyone

Thank you for replying.

I feel I am a very unhealthy eater even when I wasn’t on keto I didn’t eat much vegetables my taste just can’t adapt to them! ;( I have tried trust me....

I used to eat more fruit.

How can I add more fats without over doing the protein?

I have been eating a lot of peanuts as I have seen they are really low on carbs but I see they are a no no.. so I have finished them if today and won’t buy any more! I think they were my crisp replacement...

I have been having cream in my coffee I never really drank coffee but love it now with cream. That worries me that I’m consuming too many calories..

I don’t have any health issues not thy I’m aware of...

I have a wedding in August and I’m so scared I’m not going to loose weight. I know the scales still haven’t moved again this week... where as when I stricted my calories I lost weight nearly every weeks...

Please can someone buddy me to offer support as I feel I might give up 😡😡

IndigoBlue61
IndigoBlue61Administrator
in reply to Soniaweightloss

The best place is the Daily Diary Sonia, write out your meal plan and then we can help and advise you 😊

Soniaweightloss
Soniaweightloss2020 January
in reply to IndigoBlue61

Thank you I will have a look for it

IndigoBlue61
IndigoBlue61Administrator
in reply to Soniaweightloss

It’s posted every afternoon for the following day, and is in both Pinned Posts and Events

Here’s the link for tomrrows

healthunlocked.com/nhsweigh...

Soniaweightloss
Soniaweightloss2020 January
in reply to IndigoBlue61

Thank you :-)

I will

Try and plan tomorrow meals trust me though they are soooo boring...

Slim_for_good
Slim_for_good1st 7lbs
in reply to Soniaweightloss

If you are not a fan of vegetables, look out for Tiggerr ’s meal plans in the daily diary - he’s not either & does all sorts of cool things to veg to help him get them down. Also if you aren’t eating a lot of veg, you may need linseeds & other seeds like chia & pumpkin to help your guts move things along on LCHF. Almonds are also full of fibre & less carby than peanuts.

Zaq12wsx
Zaq12wsxMaintainer

What about your exercise, you don’t mention I’d you’re doing any?

Surely a healthy, balanced diet along with moderate exercise of say, 30 mins a day, will aid the weight loss and promote a long lasting healthy lifestyle?

I only say this as it worked for me. I lost five stone in eleven months with this approach, and have maintained for sixteen months now.

I appreciate that we are all different, what works for me may not necessarily work for you, but it’s a thought.

Best of luck for the wedding and weight loss. You can do it!

Soniaweightloss
Soniaweightloss2020 January
in reply to Zaq12wsx

Hi ya thank you for your reply.

Yes I do exercise I kick-box twice a week and walk a lot and have a active job. I am struggling with the kickboxing though I don’t seem to have energy and my muscles in my legs get soo tired so quickly.

I had a Nasty knee injury last July and it’s still not 100% so have to take things a bit easier but it’s getting better x

To be honest, if you lost better on counting calories, you might be more suited to that method. LCHF isn't necessarily the best for everyone. The trouble with losing weight for a specific event is the danger you will pile it on again if you haven't found a diet you can keep up long term. Are you the one getting married?

Soniaweightloss
Soniaweightloss2020 January
in reply to Sherlock20

Hi ya thank you for replying

Maybe it’s not but I’m so scared that I will just gain all that I have lost so far within a few days...

no nit me getting married my son but they have asked me to be bridesmaid x

Congratulations to your son. You will look beautiful to them, no matter what you weigh. Because they've asked you because you are YOU. There's often a pressure around weddings and appearance for women, and I've never understood it, myself. It's easy for me to say, I know, but try not to put pressure on yourself for one day in one dress.

Soniaweightloss
Soniaweightloss2020 January
in reply to Sherlock20

Hi thank you for your reply..

I really wish I could be happy with my body and the way I look... I know my son loves me very much but I feel disgusted and will look awful in the pictures. :-( but on the other hand I’m getting obsessed about not loosing weight :/(

Poor you, feeling so awful about it. Try to focus on the happy things about the day. You are doing something about your weight, and that will show by August. Maybe not as much as you'd like it to, but when you look at those photos, try to see a work in progress, not a failure.

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