Atkins Troubleshooting - one month of Induction with no loss

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Hannah149

Joined: May 14
Posts: 8

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Posted: 23 Jun 2014, 07:58
Hi guys!

I have avoided posting here before waiting for what I believe to be a 'respectable' amount of time... being patient, reading, researching, doing everything I think I should be, but, I'm finally at a point where I want to say - HELP!

I first began Atkins in August 2012. I was 165lbs, sedentary, and lost 30lbs in about 10 months, weighing in at my lowest at 135lbs around June 2013.

What changed? Well, at first I didn't think it was my diet. However, looking at the food diary I now strictly keep, I can see how carbs would have been sneaking into my diet so I was probably looking at 40-60 net carbs as well as finding all of the 'perks' (low carb desserts which could cause stalls etc).

I also have semi-regular cheat periods, maybe a weekend, maybe a week (or Christmas). I would have a binge, feel terrible, get back on the wagon. I have curbed that dangerous pasttime now.

In September 2013 I took up a physical sport for the first time in my life. In the nine months I have been playing roller derby, I have become fitter, stronger, more muscular and generally healthier than I have ever been. In some ways I've never felt better. I train twice a week, which is strenuous exercise, although I don't go to the gym or much else to be honest.

However, since my lowest weigh in in June 2013, my weight has creeped back up to 145lbs, a gain of 10lbs.

Now, first of all, what is always said: 'it's all muscle!' Okay. I understand the theory of that, however I've also spoken to some serious body builders who equally were a little sceptical and didn't want me to rest on my exercise laurels and ignore all weight gain. Indeed, one person said they wish it were that easy!

Furthermore, I am unable to lose. And I mean, UNABLE.

Here is what I have been doing. Since realising the scale was stuck around 145lbs about a month ago, I started keeping a diary using fat secret. It really opened my eyes at to what I was consuming. However, for one full month I have kept my net carbs between 20-30g. Calorific intake is usually 1700-2100 (often higher on exercise days). Ketostix show ketosis.

I have had absolutely NO weight loss. In fact, I've had weight gain. What I should note is that I have been very constipated, which I know will be masking any weight loss. I have to take constipation remedies almost daily to get even a little bit of stool. This is frustrating as also count my fibre intake and often intake 18-22g of fibre PER DAY! I also take water retention tablets to see if it helps. Nothing.

Next argument is 'ignore the scales! How do your clothes fit? Measure yourself!?' No change there either. If anything things feel tighter. Although, I realise this is likely down to the constipation too.

Either way, I am feeling very low about this. I have been following induction reasonably well, although I'll admit my downfalls: sometimes I eat nuts, I still drink caffeine soda drinks (they get me through life). But is that really enough to warrant no loss on induction for a month? Surely my more constipated stomach isn't holding that much weight?

Anyway, my, how I've waffled on. I just wanted to give as much information as possible such that some of the gut reaction responses may be curbed. Constipated? Yes, I eat fibre. Scales? Yes, I look in the mirror. Muscle? Yes, but I want to be realistic. I look in the mirror and I am not happy with what I see. I see the muscle, but I see plenty of fat, too.

I guess the numbers on the scale don't really matter, but when you have a lifestyle like Atkins and you are very conscious of what you eat, no change (and slight gain) is very disappointing.

HELP, PLEASE! Very Happy
Draglist

Joined: Jun 12
Posts: 933

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Posted: 23 Jun 2014, 08:34
Hi Hannah. I think we need to check your RDI and ensure you are not eating too much for your height, age, and gender. If you are a smaller person, 2100 calories per day is likely too much for weight loss. But there is no way to know without entering all your stats and checking. Check out the iPhone Body Weight Simulator, calculator.net, or iifym.com for calculators to check how many calories you should be targeting per day.
corifeo

Joined: Nov 13
Posts: 294

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Posted: 23 Jun 2014, 09:37
What Draglist is saying just for you info am bulking with 2100 calories a day.
NCNOLE

Joined: Feb 11
Posts: 1,223

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Posted: 23 Jun 2014, 11:15
Agree with the above! I'm 39, 128 lbs, Female... I work out considerably. I probably log about 10-12 hours of exercise per week and we are not talking zumba. I do HIIT, boot camp, run, walk, lift weights; you name it. Anyways, I eat between 1600-1800 calories/day, 125 gm protein, 70+ grams of fiber. I am maintaining my weight for 2 years now. So, I would say that you need to cut your calories, especially if you are not seeing results. Working out 2 x week is not giving you a whole lot of extra calories burned. Your body gets used to the same exercise and becomes efficient, meaning you don't burn as much.
Hannah149

Joined: May 14
Posts: 8

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Posted: 24 Jun 2014, 05:03
Hi guys,

Thanks for the tips... Yep, looks like calorie intake might be the issue. This is frustrating given the old adage that Atkins doesn't require the counting or calories. I also get that this goes hand in hand with 'well you won't feel as hungry so you'll naturally consume less', but that isn't helpful when you have never experienced satiety (like me). There is little actual guidance (that I have found) about what the actual aim should be.

My stats: Height 5"6, Weight 145lbs, age 26, female.
Exercise: Twice a week
BMI 23.4
BMR 1474

Based on the above, what would you guys suggest I target for RDI? IIFYM suggests 1655. This is fine but feels low... Perhaps I am getting my ratio of fat/carb/protein wrong.

Thanks so much for all your input.
mummydee

Joined: Feb 10
Posts: 2,939

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Posted: 24 Jun 2014, 06:54
I input your info into this page

http://www.calculator.net/calorie-calculator.html?ctype=standard&cage=26&csex=f&cheightfeet=5&cheightinch=4&cpound=145&cheightmeter=180&ckg=60&cactivity=1.2&printit=0&x=65&y=9

as you can see, 1659 to maintain your weight!

also if you could share your food diary maybe we could give some suggestions. Sometimes those who think they are following Atkins to a T are sometimes eating some hidden sugars/ fillers etc.

I've been a low carber for eons and am never hungry and love it.

Hope we can help

d

If it is a plant, eat it, if it comes from a plant, don't!
Draglist

Joined: Jun 12
Posts: 933

      quote  
Posted: 24 Jun 2014, 07:01
Wow. Razor's edge on how much you have to work with. A pound a week seems too low on calories so if you feel you need to lose, you would have to do between 1500-1600 on average for slow weight loss. What is your goal weight?
frenchie57

Joined: Feb 13
Posts: 13

      quote  
Posted: 24 Jun 2014, 07:31
The constipation stuff is no fun! I find that lots of water and magnesium supplement has helped me. Before I did low carb, I had no problems in this area. After more than a year, I no longer feel constipated, but definitely do not go as much as I used to. Possibly the water retention tablets contribute to the problem; maybe give those up for a week or two and see what happens.
Hannah149

Joined: May 14
Posts: 8

      quote  
Posted: 24 Jun 2014, 08:31
mummydee wrote:
I input your info into this page

http://www.calculator.net/calorie-calculator.html?ctype=standard&cage=26&csex=f&cheightfeet=5&cheightinch=4&cpound=145&cheightmeter=180&ckg=60&cactivity=1.2&printit=0&x=65&y=9

as you can see, 1659 to maintain your weight!

also if you could share your food diary maybe we could give some suggestions. Sometimes those who think they are following Atkins to a T are sometimes eating some hidden sugars/ fillers etc.


First of all, MY BAD, but I accidentally just made myself 2 inches shorter on my post (edited). I'm actually 5'6. I'm also not sedentary. I revised the figures and came out with this:

http://www.calculator.net/calorie-calculator.html?ctype=standard&cage=26&csex=f&cheightfeet=5&cheightinch=6&cpound=145&cheightmeter=180&ckg=60&cactivity=1.375&printit=0&x=92&y=11

1945 to maintain, 1445 to lose.

I might be being stupid, but how do I share my food diary? FAQs don't seem to help.

Draglist, goal weight is 135lbs again.

Frenchie, thanks for the tip. TBH I forget the water tablets more often than not! At the moment the only way I'm managing to go is to have 10mg of bisacodyl at night, and dissolved epsom salts in the morning.
Draglist

Joined: Jun 12
Posts: 933

      quote  
Posted: 24 Jun 2014, 08:44
The iPhone app Body Weight Simulator (which I think is the best of all) puts you at 1982 maintenance calories for your current weight. It says that you can get to 135 in three months by eating 1664 calories a day on average. Your new maintenance calories at that time will be 1889 per day.
mummydee

Joined: Feb 10
Posts: 2,939

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Posted: 24 Jun 2014, 08:56
lol,, don't shorten yourself before your time Hannah! i'm 58 and i've lost 1/2 almost on my height!!

When you click on MY FAT SECRET on the top, over on the right is a box with my notifications , my community etc, under my toolbox is my settings, I believe that's where you can open up your food journal.

If it is a plant, eat it, if it comes from a plant, don't!
Hannah149

Joined: May 14
Posts: 8

      quote  
Posted: 24 Jun 2014, 10:16
Hmmm, I have it set to 'shared with everyone' and always have... Tricky fatsecret...
Draglist

Joined: Jun 12
Posts: 933

      quote  
Posted: 24 Jun 2014, 10:25
On your profile, I'm getting "Hannah149's is not sharing her weight history." I wonder if you have to share everything or nothing? I can't see your food journal, etc.
Hannah149

Joined: May 14
Posts: 8

      quote  
Posted: 24 Jun 2014, 10:28
I defintely selected 'share everything with everyone' type option, however I just toggled it on and off and did a number of saves. Sorry people - hopefully it works now?

I love me some fatsecret.com, but sometimes the functionality is terrible! Sad
Draglist

Joined: Jun 12
Posts: 933

      quote  
Posted: 24 Jun 2014, 10:45
Seeing the same thing, plus this when I click the food diary: 'You do not currently have access to Hannah149's Diet Calendar.' Crazy.
Hannah149

Joined: May 14
Posts: 8

      quote  
Posted: 24 Jun 2014, 11:02
*tears out hair*

Mummydee, now I've accepted your buddy request do you see anything different?
mummydee

Joined: Feb 10
Posts: 2,939

      quote  
Posted: 24 Jun 2014, 12:14
nope, have you reported this to FS techies... if they don't respond, send a message in 'report abuse', lol, they always respond to me asap.!

I know they may sound 'simple' but have you re booted your computer since doing the setting change?
If it is a plant, eat it, if it comes from a plant, don't!
Draglist

Joined: Jun 12
Posts: 933

      quote  
Posted: 24 Jun 2014, 12:54
Hi Hannah. Even as your buddy now, I'm not seeing your stats. Hoping the reboot will force a browser refresh and maybe that will do it.
Hannah149

Joined: May 14
Posts: 8

      quote  
Posted: 17 Jul 2014, 05:48
Any luck now, folks?
mummydee

Joined: Feb 10
Posts: 2,939

      quote  
Posted: 17 Jul 2014, 07:44
nope.... Maybe try logging into a different Fatsecret site like fatsecret.ca and put your settings in there.... that's worked for some other techie problems people have had.
If it is a plant, eat it, if it comes from a plant, don't!



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