Mary0117's Journal, 18 January 2018

I have not been hungry the last 2 days at all. I had to make myself eat meals but they were small ones because now I get so stuffed so fast. So I'm not hitting my numbers at all. I am well below...well for 2 days now. I felt sick and weak the last 2 days then all.of a sudden this evening I feel sooooooo great. I have energy and no nausea. Maybe late onset of keto flu??? Not sure. I am about 9 days in and been in ketosis, according to strips, since day 3. 

up your sodium potassium and magnesium, should help :) 

Me!🙋‍♀️ almost exactly how I feel 

I think more days of moderate exercise will get that weight dropping off! Your treadmill awaits! 

When our bodies think we are in starvation mode, you won't drop. Keep at it, you'll drop before you know it.  

I read that if you go below your minimum calorie intake to lose weight, your body will think it is starving, and it will hold onto weight. 1200 was my minimum daily calorie intake a day, and I made sure that I ate between 1200 and 1300. The weight came off steadily, 40 pounds in 4 months. So, you might be better off to err on the higher side of 1200 rather than below it. I did not focus on minimizing carbs, I counted calories. I ate/eat bread, pasta, rice, but I did make sure the carbs I ate were low or medium on the glycemic index. The great thing about losing the weight was that my stomach organ shrunk, and now I eat whatever I want, don't count calories, I just listen to when my stomach says it is full and stop eating for that meal. I have kept the weight off by listening to my stomach and actually have lost 15 more pounds, as I have upped my exercise (10,000 fast steps a day) to firm up. 

I am doing the 1200 cal diet as well. I rarely get up to 1200. I am also exercising, swimming and treadmill..I have been doing this for around 2 weeks and have only lost 5 lbs. Like you I think I should have lost more weight...I am eating lots of veggies and salads...lean protein  

I have the same problem getting up to 1200 calories most days. As you eat less you stomach shrinks so you just can't eat more. It's only supposed to hold about 1.5 cups of food at the most anyway. Just make sure you eat something, only when you're hungry and you'll be fine. Good luck.  

Thanks so much for the feedback!! I’m not reaching my 1200 cal I think because I’m not hungry so I’m not eating. But what I am eating is healthier low carb foods. I’ll try to have a protein shake which I do somedays but not everyday so that hopefully will get me closer to the 1000 or 1200 cal mark. I’m just under 5’ and weigh 145. Need to lose about 15 lbs, which I know to some is nothing but don’t they say the less you have to lose the longer and harder it is?? I need to get back on my cycle or treadmill too. That probably would help. Just turned 61 yesterday and this stuff is so much harder. Waaaa lol I don’t mean to sound like a cry baby... 

Angelia, I actually googled Keto Flu!!! It really is a THING!!!! I have all those symptoms !!! Which makes sense. I was also an everyday flavored latte at Starbucks junkie before last week and have just been having my coffee from my keurig in the morning instead. No bread, cookies, etc etc. thanks for pointing that out to me!! 

U need electrolytes - powerade zero is the way to go 

Electrolytes. Good point!! Thanks. I wish there were like buttons on here so we know people read our posts. I appreciate all the great tips and experiences. 👍🏻 

The scale is not the best measure of progress, the mirror and the way your clothes fit are much better indicators. Fast weight loss is detrimental. People concentrate on the scale way too much. 1 pound of muscle only contains 600 calories. 1 pound of fat contains 3500 calories. Fast weight loss could mean loss of lean mass which you actually want to avoid. A slow loss is a better indicator of good progress, especially if you're incorporating resistance trainer which should be a no-brainer. Unless your doctor told you that you need to lose as much weight ASAP, what is the rush? Benefits of slow loss. 1. More lean mass is being retained 2. Your metabolism will be running better 3. You'll feel less miserable 4. Less loose skin  

To keep me off the scale that can go up due to your intake sodium etc... I will measure myself during the week ..I only weigh once a week so that I dont become discourage if the scale goes up at times say maybe due to dining on ham...high in sodium.. I have been back here on FS less than 2 weeks and Im gathering info at this time and trying different foods.. ideas given here etc. tweaking my plan and following more what works for me it.. but sticking to the general keto plan ...yep, it takes a moment to grasp it all but you will figure out and find out just what works exactly for you. much success on your journey to feeling great.;) 

@Mary0117 - if you're wanting to BOTH lose weight and become smaller it's going to ebb-and-flow a bit. Some of my own observations these last seven months... If you eat more nutrient dense food (fats and proteins) for the calories you're limiting yourself to, your body will be satiated after you eat. Calories from carbs either burn off quickly or get stored as fat. As fat takes up more SPACE on our bodies than muscle, I was overjoyed that my SIZE was becoming smaller, and quicker than the actual pounds were being lost (on the scale). Although, for me, it was primarily about getting WEIGHT off my knees, hips and back so I could walk further and further. My last bit of advice for you... if you're wanting to build muscle (therefore, adding WEIGHT to your frame) do "strength training". If, however (and this was MY case), you need to reduce your overall SIZE and get the WEIGHT off your joints, your heart should be the ONLY muscle you need to exercise (low-impact, aerobic activity, like walking and recreational swimming). Let me know how else I might help/advise. Godspeed. 

Carbs do not get stored as fat unless there is a calorie surplus, the same way fat and protein cannot be stored as fat without a caloric surplus. Yes, I know there is more to it than that, your body is constantly losing/gaining fat throughout the day but if your net calories put you in a deficit, you will not have more fat than you did no matter what you eat. 

Hi, to get to the point if you lose weight fast your lose your lean muscle & fat together and like alot of people become soft and flabby with skin hanging Diablo said it right! slow weight loss is the key to developing fat loss,muscle growth and no sagging skin. Now before I went stupid and loss alot of weight and did damage to my body and looked like a scarecrow. I put a plan together and talked to weight trainers & dietitian's to get a good consensus of the intakes of carbs,protein's and fats..basically asked l want to lose weight,build muscle and not have excise skin, so talking notes this what i was told..high carbs, low fats and at least 80grms of protein...lose your weight slowly say tops 5lbs a month because if you lose to much weight fast your lose lean muscle with it. and they would ask are you in this for the long term, yes I'd say..so slower results gives you that better look mentally and physically..like they say the turtle wins the race. You can read my post it's way in the back.my arrows always pointing down. l can feel myself losing weight. l officially weight in once a month at the YMCA on the Tanita machine so i proof that it works and I have the readout slips to compare.remember meet your calorie intake or get close to it, exercise every 2nd or 3rd day but when you workout do it 100% and forget all this other nonsense. Do you think all this people you see walking around men and women looking buff starved themselves to look that way..you get what you put in to it...period. I've seen their fat pictures, l couldn't believe it..it was like looking at two different people.So eat healthy as a way of life, do not starve yourself and weight losses will be solid"" no yo yo effect"" excersize, and you won't be asking fs does anyone know how to get rid of flabby skin..at that point it's the scapel, so you don't want that...that's for the ones who dropped weight in time to quick! Some people think I've been taking steroids and say nope it's from foods and excersize. l hope this info was helpful.