keto question

[aritzia]

Hey guys,
I am a female looknig to lose weight off of my midsection. It is the only place I ever gain weight, everywhere else I have a small frame. I am done the first week of keto (it was rough but i did it!), and I haven't seen much of a difference. I do spin class twice a week, a weight class 3 times a week and try and fit in 5 k runs whenever I can.
I was just wondering how long do you think it will take before I see results, I am trying to keep myself motivated!
Thanks for your help.:tu

[5151]

how big is your deficit? keep in mind keto diets don't have any inherent metabolic advantages to diets with carbs they just tend to be easier for certain people once they get going probably because of individual insulin sensitivity.

[natenator]

it's been a week. you don't drop THAT quickly! At least females don't.

consistency is key

[howie]

Realistically you should only be dropping 1.5 lbs per week.

2 lbs at most.

Anything faster than this and you risk damaging you metabolism.

Keep going it will come off before you know it

[aritzia]

Iam looking to lose around 5-7 pounds, so I know that it will take a while (N)! I will just keep working at it, thank you guys for your help!

[Praetorian]

Post an example of your daily food intake and your stats...that way changes can be made if necessary.
P

[aritzia]

*one cod liver oil pill and vitamin c vitamins
Breakfast:
2 poached eggs and 4 slices of turkey bacon

Snack:
3 slices of harvati cheese and an instant coffee with one packet of salvia

Lunch:
Vegetable broth with 2 broccolli heads and celery inside

Snack:
2 pepperettes

Dinner:
100 g of chicken breast with pepper and lemon , 1 tbsp of extra virgin olive oil

Snack:
2 slices of mortadella

8 cups of water.

[aritzia]

23g/153g/84g (carbs, fat, protein)

and a little over 1304 calories

[countrychic]

how tall are you and how much do you wiegh?

[aritzia]

I'm 5'7 and weight 130lb

[Praetorian]

Thanks for the info aritzia.

A few things I see here...

1. not enough protein
2. too much fat
3. not enough trace carbs for training
4. incomplete unbalanced meals
5. luncheon meat...yikes
6. not enough essential fats

I would suggest something like this:

MEAL #1
2 whole Omega-3 Eggs + 4 additional whites

MEAL #2
SHAKE: 35g Whey Protein + 1 Tablespoon of (sugar-free) Peanut/Almond Butter + fiber

MEAL #3
“Lean Protein Meal”: 5oz chicken (or turkey, or tuna, or tilapia, flounder, or cod) + 1 cup green beans/cucumbers/greens + 1 tbs of olive oil or macadamia nut oil OR 6oz chicken + ¼ cup almonds, cashews or walnuts

MEAL #4
“Fatty Protein Meal”: 5oz Salmon or Trout or lean Red Meat (filet mignon, inside round, top round cut, lean cut sirloin) + a green salad (no tomatoes, carrots, or red peppers) + 2 tsp of olive oil + vinegar/lemon juice/apple cider vinegar

MEAL #5
SHAKE: 35g Whey Protein + 1 level tablespoon of (sugar-free) Peanut/Almond Butter + fiber

add: Omega-3 Fish oil pills (OMEGA-3 fatty acids) 2000mg 2x per day

Keep your water intake moderate 2 litres min daily and do NOT avoid sodium....use condiments such as mustard, no sugar (Braggs) soya sauce, hot sauce etc

Cardio 40min daily before breakfast works very well to start...weight train at least 4 days per week if possible.

Be prepared to diet for 4-6 weeks as a very minimum....it takes time and consistency depending on how lean you want to get.


P

[HardtoHandle]

Just a heads up about woman and losing weight.

Woman are genetically predispositioned to keep weight in the lower midsection. It's the very LAST place weight comes off when dieting. And, it takes a lower body fat composition to see a flatter midsection and smaller thighs.
Due to evolution...we keep that weight there for procreation.

It takes a lot more than just dieting for a week to see major results in that area. Sure; you may find yourself a wee bit flatter; but that's also due to the types of foods your injesting that don't give a lot of bloating.


Keep working at it....rome wasn't built in a day.

[aritzia]

instead of whey protiein is there some sort of substitute i can take?

[natenator]

I;m curious as to why you keep asking for help when you couldn't even follow the original advice given to you in this thread: http://www.canadabodybuilding.com/forums/showthread.php?t=5903

We're here to help people but we're not here to waste our time. Hopefully this time around you can try following the advice that was provided.

[St]

Thanks for the info aritzia.

A few things I see here...

1. not enough protein
2. too much fat
3. not enough trace carbs for training
4. incomplete unbalanced meals
5. luncheon meat...yikes
6. not enough essential fats

I would suggest something like this:

MEAL #1
2 whole Omega-3 Eggs + 4 additional whites

MEAL #2
SHAKE: 35g Whey Protein + 1 Tablespoon of (sugar-free) Peanut/Almond Butter + fiber

MEAL #3
“Lean Protein Meal”: 5oz chicken (or turkey, or tuna, or tilapia, flounder, or cod) + 1 cup green beans/cucumbers/greens + 1 tbs of olive oil or macadamia nut oil OR 6oz chicken + ¼ cup almonds, cashews or walnuts

MEAL #4
“Fatty Protein Meal”: 5oz Salmon or Trout or lean Red Meat (filet mignon, inside round, top round cut, lean cut sirloin) + a green salad (no tomatoes, carrots, or red peppers) + 2 tsp of olive oil + vinegar/lemon juice/apple cider vinegar

MEAL #5
SHAKE: 35g Whey Protein + 1 level tablespoon of (sugar-free) Peanut/Almond Butter + fiber

add: Omega-3 Fish oil pills (OMEGA-3 fatty acids) 2000mg 2x per day

Keep your water intake moderate 2 litres min daily and do NOT avoid sodium....use condiments such as mustard, no sugar (Braggs) soya sauce, hot sauce etc

Cardio 40min daily before breakfast works very well to start...weight train at least 4 days per week if possible.

Be prepared to diet for 4-6 weeks as a very minimum....it takes time and consistency depending on how lean you want to get.


P

Ya Luncheon Meats are nasty,even in the Book by..

The Anabolic Diet,by Dr. Mauro Di Pasquale

[aritzia]

natenator- thank you for your previous help, it just ended up getting extremely boring and the egg whites made me want to throw up. I tried to change it up as much as I could on my own but I just cant seem to get it right! Im sorry if anybody feels like Iam wasting their time :(!

[Benny62]

I'm week 3 on keto and the results are looking amazing,it hard to tell and your energy levels and moods can make it tuff stick with it and you'll feel great. I'm doing something with more protien and taking high potency omega 3s lots of nuts. The Palumbo diet. My energy is high now and the fat is really coming off, its hard to notice when you are checking yourself out everyday too.

[Praetorian]

instead of whey protiein is there some sort of substitute i can take?

You can substitute with a Vegan protein or soy if you like just make sure they contain very little carbs. Is there a problem with whey? The isolate form is virtually lactose free.
P

[natenator]

natenator- thank you for your previous help, it just ended up getting extremely boring and the egg whites made me want to throw up. I tried to change it up as much as I could on my own but I just cant seem to get it right! Im sorry if anybody feels like Iam wasting their time :(!
diets are meant to be boring. Can't all be pizza and ice cream. If you can't stick to what I suggested (which is close to Praetorian's) then you definitely won't be able to handle the diet Praetorian provided.

[aritzia]

benny62: Yah, I've been a little "weak" feeling but Im wasiting for it to get better thanks for the support :) Im excited to start seeing results

praetorian: To be honest I have never tried a whey protein before or bought it - but since your post i bought gnc double chocolate whey protein. I've actually found it to be enjoyable so far. I've seasoned my chicken and salmon to make it taste gooooood, and in the morning I mixed my protein with instant coffee - is that okay? Its in water so I wanted to find a little way to make it taste better. The eggs are the only thing that kind of gets boring but its okay - Im sure the results will be worth it ;)
Thanks for the help

[countrychic]

coffee is fine in your shakes, it actually tastes good with chocolate.

add in green onions, grn pepper, spices to your eggs .,....taste's good as well!!

[Benny62]

try this for eggs...stir fry some spinach with garlic (minced or pressed) with a little olive oil or pam spray no fat, add a little feta low fat, and scramble or make an omlette add some fresh cracked black pepper. I do this once or twice a week so I don't go crazy! just use less whole eggs and more egg whites for this to balance the fat/ protien ratio.

[aritzia]

thanks that sounds good! I will definitly try that.