Started a strict low carb high fat diet, I've kept under 20 carbs a day (24 some days but that's with me rounding everything up)
Each Monday I weigh myself wearing the same clothes on the same scales, making sure the scales are set to zero first.
This week I've put on 1kg and to be honest, it's got me very down and I don't understand why. Sure I don't expect to loose 2kg every week, but I dodn't think I'd put weight on either?
9th July 2018 120kg (Start of diet)
23rd July 2018 116.5kg (waited two weeks before weighing)
30th July 2018 114kg
6th August 2018 112.5kg.
13th August 2018 113.5kg
I've kept a strict list of carbs, followed the diet doctors recipes to the letter, and my mouth is still like a sewer hence I presume I'm still in ketosis?
BREAKFAST
I've eaten the same breakfast for 5 weeks, the only addition has been 4 button mushrooms fried in butter which is 60 - 70gt, depending on which site you read, 70 grams of raw mushrooms is 2 - 3.5g of carbs.
According to diet doctor my breakfast is 1g and that's with tomatoes which I don't have, so at worst, if it's still 1g without tomatoes, adding the mushrooms makes it max 4.5g.
Total 4.5g
LUNCH
For lunch I'm having 25g spinach leaves, 50g iceburg lettuce, mayo, and some form of cold meat.
Spinach is 1g per 100g, Lettuce is 2 per 100g, mayo says per 100g 1.5g Carbs of which sugar 1.5g
I don't weigh the mayo, but the jar is 475g and lasts me way over a week, so if I say 1.5g a day for mayo, it's really a lot under that.
some days I had two or three cold chicken thighs which say "per average two thighs 0.2g carbs of which sugars 0.2g"
So the chicken days, 1g for lettuce and lets say 1g for spinach, 1.5g for mayo and 0.5g for chicken, = total 4g
Some days I've had salami or other German type sausage but always made sure it never goes above 2 carbs, so those days my lunch is a total of 5.5g
Total 4 - 5.5g depending on what meat I have.
I've also skipped lunch completely in the past week twice
DINNER
Dinner has been one of either
"keto pork chops woith Cabbage casserole" 11g
"Warm Keto Kale Salad" 5g
I have one for about a week then swap to the other.
I either add pork belly strips or steak to them (do't have pork chops).
I'm really liking the kale salad at the moment and have only had that in the past 8 days
Some days, Sugar free Jelly (<0.5g) with extra thick whipped cream (2.5g)
Total 14g if having casserole and jelly n cream
8g if having salad and jelly n cream.
So the total of all my meals (and this is rounding up so it's really a few carbs less)
Past week, only had keto salad, Total = 18g per day and I put on 1kg (plus I had two days where I skipped lunch.
Previous week where I lost 1.5kg and had the casserole Total = 24g per day
Again these carbs are overestimates, but why did I put on 1kg this week when I only have a max 18g a day yet loose it on the other weeks when I've had exactly the same, and still loose it on those weeks where I had the higher carb dinners?
I've stuck to this religiously, made sure I've kept a record, only drunk water etc etc etc
But now I've put on weight, while I will keep at it, it's not very encouraging.
Each Monday I weigh myself wearing the same clothes on the same scales, making sure the scales are set to zero first.
This week I've put on 1kg and to be honest, it's got me very down and I don't understand why. Sure I don't expect to loose 2kg every week, but I dodn't think I'd put weight on either?
9th July 2018 120kg (Start of diet)
23rd July 2018 116.5kg (waited two weeks before weighing)
30th July 2018 114kg
6th August 2018 112.5kg.
13th August 2018 113.5kg
I've kept a strict list of carbs, followed the diet doctors recipes to the letter, and my mouth is still like a sewer hence I presume I'm still in ketosis?
BREAKFAST
I've eaten the same breakfast for 5 weeks, the only addition has been 4 button mushrooms fried in butter which is 60 - 70gt, depending on which site you read, 70 grams of raw mushrooms is 2 - 3.5g of carbs.
According to diet doctor my breakfast is 1g and that's with tomatoes which I don't have, so at worst, if it's still 1g without tomatoes, adding the mushrooms makes it max 4.5g.
Total 4.5g
LUNCH
For lunch I'm having 25g spinach leaves, 50g iceburg lettuce, mayo, and some form of cold meat.
Spinach is 1g per 100g, Lettuce is 2 per 100g, mayo says per 100g 1.5g Carbs of which sugar 1.5g
I don't weigh the mayo, but the jar is 475g and lasts me way over a week, so if I say 1.5g a day for mayo, it's really a lot under that.
some days I had two or three cold chicken thighs which say "per average two thighs 0.2g carbs of which sugars 0.2g"
So the chicken days, 1g for lettuce and lets say 1g for spinach, 1.5g for mayo and 0.5g for chicken, = total 4g
Some days I've had salami or other German type sausage but always made sure it never goes above 2 carbs, so those days my lunch is a total of 5.5g
Total 4 - 5.5g depending on what meat I have.
I've also skipped lunch completely in the past week twice
DINNER
Dinner has been one of either
"keto pork chops woith Cabbage casserole" 11g
"Warm Keto Kale Salad" 5g
I have one for about a week then swap to the other.
I either add pork belly strips or steak to them (do't have pork chops).
I'm really liking the kale salad at the moment and have only had that in the past 8 days
Some days, Sugar free Jelly (<0.5g) with extra thick whipped cream (2.5g)
Total 14g if having casserole and jelly n cream
8g if having salad and jelly n cream.
So the total of all my meals (and this is rounding up so it's really a few carbs less)
Past week, only had keto salad, Total = 18g per day and I put on 1kg (plus I had two days where I skipped lunch.
Previous week where I lost 1.5kg and had the casserole Total = 24g per day
Again these carbs are overestimates, but why did I put on 1kg this week when I only have a max 18g a day yet loose it on the other weeks when I've had exactly the same, and still loose it on those weeks where I had the higher carb dinners?
I've stuck to this religiously, made sure I've kept a record, only drunk water etc etc etc
But now I've put on weight, while I will keep at it, it's not very encouraging.