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-JAMES- Posts: 14,107
4/22/19 8:41 P

CRASHELMUT,
I agree with SLIMMERKIWI ... it doesn't matter what kind of diet, calories matter.

I know people who were eating Ketogenically, and not loosing weight. They were eating big chunks of cheese, large steaks (like 16 ounces), etc, all Keto all right ... For whatever reason they thought that was all they needed to do.

I have a digital scale with a button to reset it to zero, and add the next thing and weigh it. If I wanted to I could put my coffee cup with coffee in it, push the reset, then squirt some whipping cream in there and weight the shot of whipping cream, heck I'm going to do that right now ...

Seven grams of whipping cream in the coffee. The spray can says 15 grams of it have 40 calories, and 3 grams of carbs, etc. Now 7 grams is close enough to half of that ... so 20 calories in my cup of coffee, and 1.5 grams of carbs, ...

It can be done. I can weigh the whipping cream in my coffee this way, I can weigh anything on my plate the same way.

With pork rinds (and I was looking for some in the house to take a picture, but I'm out) I'd put a bowl on the scale, set to zero, add a bunch of rinds and weigh them. When you track what you eat, and track calories and grams of stuff (carbs, protein, fat) then you often are surprised and enlightened.

I was surprised the the carbs in my coffee were as low as they were using regular whipped cream from a can, I thought it would be higher.

Was your question about less than 1 gram of carbs one gram of carbs in your cup of coffee? If so, that is quite low.

Edited by: -JAMES- at: 4/22/2019 (20:59)
James

All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)

current weight: 169.0
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4/22/19 5:33 A

Get some digital scales that weigh in grams. I weigh stuff and enter it, even if it is only 2-3 grams of parsley. That is a LOT less calories per gram than pork rinds.

It doesn't matter what 'type' of diet you are on, you still have to watch calories.

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CRASHELMUT SparkPoints: (61)
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4/21/19 4:57 P

I think what is happening is - I'm not multiplying out the portions of what it is I eat - pork rinds being one example. Told y'all I'm lazy!

So, okay. I need to measure out (weigh?) what I eat, but how am I supposed to do that with the pork rinds? Can I just look at the bag and see what it contains and multiply the servings? I'm sure you don't mean for me to actually weigh THOSE, right? If I know I'm going to scarf down the whole bag - well, that's THAT many calories, yes?

I know I'm guilty of "guesstimating" stuff, so now I plan to watch this a little closer.
I too use heavy whipping cream, but not for coffee. I miss milk so I drink maybe 5 ounces every now and then.I've been watching CARBS with that, so now I'll watch calories too. Less than 1 gram of carbs - is that okay?

]Thanks for helping me out. I appreciate it!

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-JAMES- Posts: 14,107
4/21/19 2:31 P

CRASHELMUT,
like SLIMMERKIWI wrote, if you aren't measuring your portions, how do you know you are eating 1500 to 2000 calories a day?

I eat pork rinds too. A 70 gram bag of "BAKEN-ETS" would have about 400 calories, and if you ate two of those (if I'm understanding your post right), that would be 800.

For example, my Keto breakfast of 2 eggs and an ounce of shredded cheese, and two cups of coffee each with two tablespoons of heavy cream has this:
- 2 eggs (150 calories)
- ounce cheese (113)
- 4 tablespoons heavy cream (206)

So my rather small breakfast has 369 calories.

James

All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)

current weight: 169.0
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SLIMMERKIWI SparkPoints: (321,379)
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Posts: 31,262
4/20/19 10:41 P

I strongly suggest that you read labels and weigh your food. It is highly likely you are eating a LOT more calories than you realize. You appear to be caught in the same trap that probably most people are. Until they properly get a handle on various foods' nutritional make-up they won't make the weight-loss that they are trying to achieve.

I love pork skin (crackling) too and would eat a ton of it, but am also extremely mindful of the fact that it is very heavy on calories, even tho' it is pretty much feather-weight.

Kris

Edited by: SLIMMERKIWI at: 4/20/2019 (22:45)
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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan

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4/20/19 5:37 P

"The other food - pork skins - is so light weight, I don't bother weighing it either, but I've been known to eat 2 bags, instead of just one a day."

I'm not sure what brand or size bag of pork skins you eat, so I picked UTZ brand. The example is an 8 oz container. According to the nutrition label, one serving of pork skins is .5 ounce or 14grams. one serving = 80 calories.

That doesn't seem so bad until you do a little math. an 8 oz jar has 16 servings. If each serving is 80 calories, it means the whole container contained, 1280 calories.

UTZ pork skin - example nutrition label 3.5 oz bag (560 calories for the whole bag)

And that's only 3.5 oz. Eat two of those small bags and you've just consumed, 1120 calories.

That's one thing I had to learn to do when I decided I needed to lose weight. I had to learn to read nutrition labels. Here's an example of my own. I love trail and nut mixes. I too buy a small bag. Like you, figured, how many calories can one small bag have ? Well, turns out, the small bag of trail mix I would buy had three servings, not one. So that 200 calorie snack I thought I was eating was really 600+ calories.

Many other members will tell you similar stories. We had no idea how many calories we were really eating until we all started reading labels.

Edited by: ARCHIMEDESII at: 4/20/2019 (17:48)
CRASHELMUT SparkPoints: (61)
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4/20/19 12:34 P

Weighing food: No, I don't do that. First, because I'm too lazy. Second, how much could a "Just Crack An Egg" with 2 eggs weigh? I usually just eat one of those a day, but yesterday (last night) I ate another.

The other food - pork skins - is so light weight, I don't bother weighing it either, but I've been known to eat 2 bags, instead of just one a day.

Infrequently, I will eat cuts of cheddar cheese, if I do get hungry. That amounts to once a week, however.

My wife will prepare cuts of meat as well, but those are just that - NOT a sit down meal.

I will increase my caloric intake a bit and see if that moves the numbers, but otherwise, I guess I will just keep "weighting" and hope to notice more changes in inches (that IS happening).

I just know that at almost 70, this is the last time I'm dieting for any reason. I'm just not going through this again.

Edited by: CRASHELMUT at: 4/20/2019 (12:37)

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4/19/19 8:45 P

I agree with James. Increasing your calories might be what is indicated.

Do you weigh your food for accuracy? If not, you could actually be eating more (or less) than you think and this can impact whether weight changes or not.

Kris

Co-Moderator Dealing with Depression
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www.sparkpeople.com/myspark/groups_i
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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan

current weight: 154.0
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-JAMES- Posts: 14,107
4/19/19 8:12 P

CRASHELMUT,
I'm Keto myself, so I know where you are coming from. Two things I suggest, calories up a bit, 1800 to 2000. It seems counter intuitive, eating more should make you gain more, but the body is a finicky machine. It's not as simple as CICO (Calories In, Calories Out) Certainly worth a try.

Second, what I am doing now is a no snacking challenge. Initially I woke up in the middle of the night, and a little hungry. I had some cheese (like an ounce or ounce and a half). But after the first two days I settled in.

You might try three meals a day, no snacking, to give your body a moment between eating. Maybe you already do that. If not, that is worth a try too.

James

All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)

current weight: 169.0
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CRASHELMUT SparkPoints: (61)
Fitness Minutes: (12)
Posts: 9
4/19/19 1:33 P

Just to answer a couple of questions:

1. I'm a man

2. The tea I drink comes in a gallon container. It is Lipton Green Tea Citrus - the diet version.

3. I'm pretty sure I'm a "clean keto" guy. I don't go nuts over stuff just because it has no carbs and I'm able to control my appetite most of the day. It's during the night when I have my "hungries". Calorie-wise, I'm still at 1500-1800 a day. I'm just not that hungry - which is why I'm surprised at why the numbers don't show weight loss.

Thanks

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4/15/19 12:33 A

Hi - Given your current weight I would suggest that 1200-1500 per day is too low.

Also, are you a man or a woman? If you are a man, then that range is too low, even if you were at a healthy weight.

Often weight-loss is first noticed not by the scales, but by how your clothes fit or your energy/fitness levels. You appear to be seeing improvements there so that is good.

Heavier people can afford to lose a little more weight per week initially, but generally around 2lb per week is a good amount. The slow losses are far more likely to stay off.

Good luck,
Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953

Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
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www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464

I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan

current weight: 154.0
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MARIA11X Posts: 581
4/14/19 11:52 P

Hi CRASHELMUT,

I don't do keto, but I do eat a lot of vegetables, some fruits, and some meats in small amounts. I also limit carbs, refined grains, and stay away from processed foods and fast food. I make an effort to eat 3 meals a day and no snacks. I do use sugar sparingly, because I am allergic to most artificial sweeteners and cannot tolerate stevia, spenda, or a lot of the sugar substitutes.

I drink a lot of water. I drink unsweetened tea. I only add sugar and half-and-half to my coffee, but otherwise, I do not sweeten my drinks and do not drink juices. I don't follow any certain eating plan like keto or Atkins or those types that have restrictions, but I do try and make the best choices I can.

I also do intermittent fasting at times. It's mostly when I have maybe eaten a bit heavier one day, I will do a 16-8 fast the next day, which means I will 2 meals rather than 3. I make sure when I have my meals, whether I eat 3 a day or 2, that they are actual meals, and not snacks, or "light" meals, because I expect that those 2 or 3 times a day that I eat, that it will sustain me through to the next meal time. If I were to "snack," my body will adjust and my metabolism will slow, to compensate for the lesser amount of food. I pair a healthy fat, protein, and some type of vegetable or fruit with all of my meals. My typical breakfast is a scrambled egg and avocado, or oatmeal and fruit. For lunch or dinner, I will have a "sandwich" without the bread, a "taco" without the tortilla or shell, or substituting cauliflower rice for actual rice. The healthy fat and protein will have me last through 5-6 hours or so until the next time I eat.

I used to crave baked goods like crazy about 3 years ago. Archimedes or James could probably tell you at that time, I couldn't go to the grocery store without passing through the bakery section and looking at the donuts, cakes, cookies and breads. Of course it was a fight to not give in.

As I started cutting way back on refined grains/white flour and sugar, and eating more vegetables and fruits, I rarely eat a baked good anymore, usually having a slice of birthday cake once every 2-3 months for a special celebration.

I would say take your time and be patient with yourself, it takes time to change new habits. And be sure you are eating enough. When I don't eat enough, I end up overeating at the next meal or next day.

Edited by: MARIA11X at: 4/14/2019 (23:56)

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-JAMES- Posts: 14,107
4/14/19 6:44 P

Yes, there are plenty of different types of success:
- pounds down on the scale (very numerical, but can be very discouraging at times)
- clothes fitting looser
- more energy
- better skin (an indication of better insides too)
- less digestive issues (bloating ...)

So one number on the scale is not everything.

Let me say that my idea of Keto is pretty much getting the most nutrition at the least calorie "cost". Sugar has calories, but no nutrients of any type (well traces of some), so I avoid sugar not because it is sugar, but because it doesn't give me any nutrition.

There are two aberrations of Keto:
- lazy keto
- dirty keto

For lazy keto, you keep your grams of carbs under 20 a day, but you don't limit calories. I have to say, if you are looking for weight loss, this is not a great plan.

For dirty keto, it means keeping the 20 grams of carbs a day in line, but not caring where they come from. So eat super healthy all day, and have say 10 grams left, .. eat regular chocolate (or whatever) to go up to your daily limit.

I have to say I don't do either of those. I'm mindful of calories, and I do eat sufficient veggies, which is where my carbs come from.

James

All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)

current weight: 169.0
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ARCHIMEDESII SparkPoints: (224,407)
Fitness Minutes: (344,866)
Posts: 28,471
4/14/19 5:07 P

CRASHELMUT,

Last year, a friend of mine decided he needed to lose weight. So, he went on a diet. After a few months, he'd lost 20 pounds. Do you know what he said made him happiest about losing the weight ? It wasn't that he could fit into smaller pants or be able to walk briskly without getting winded.

He said what made him happy was being able to look down and see his toes instead of his tummy.

Do you brew your own green tea ? Drinking tea does count towards your daily water intake. Just be mindful of the sugar. Do you sweeten your tea ? KETO discourages the use of refined sugar.

Also, I hope you're including some fresh fruit and veggies with your meals.

Because a can of tuna/mayo and some pork rinds for snacking isn't exactly filling or nutritious. One aspect of KETO that I've been reading about is that KETO dietitians encourage people to eat lots of veggies. Fruit would be berries since they have the lowest carbs. It's called clean Keto versus dirty keto. James can do a better job explaining that I can.

Edited by: ARCHIMEDESII at: 4/14/2019 (17:33)
CRASHELMUT SparkPoints: (61)
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4/14/19 4:17 P

Why couldn't it have been donut holes in my dream? I don't even like Jolly Ranchers.

Thanks for the replies - really appreciate you all for taking the time. I eat "Just Crack An Egg" (with 2 eggs) as breakfast - 3 carbs - and for the rest of the day, I basically just snack on Mutt&Jeff pork skins,water based tuna with mayonnaise, and meat from a slow cooker (bee/pork).

I probably don't drink enough water, but I love green tea and average almost a gallon a day.

Thanks for the invite to the keto place. I'll check it out, James.

current weight: 231.0
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-JAMES- Posts: 14,107
4/14/19 3:48 P

I agree with ARCHIMEDESII, about 1 to 2 pounds a week is about it. Maybe at the start a consistent 2 pounds for a month or two ... at most really.

I see you are eating very very low carb, ketogenic at 10 grams a day (that is less than I eat, I'm about 20 to 25). If you want to join a Keto team follow my ID to "Team Keto!".

.....
In my opinion your calorie intake is a bit low. I suggest 1800 to 2000 calories a day. It's not that cutting calories very very deeply speeds weight loss, as the body can "adjust" to low calories coming in. I'm always here to chat via spark mail too.

- James

Edited by: -JAMES- at: 4/14/2019 (15:50)
James

All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)

current weight: 169.0
217
204
191
178
165
LUANN_IN_PA Posts: 30,719
4/14/19 11:00 A

Took me six weeks of doing everything right to lose my first pound.
Patience.

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
CRASHELMUT SparkPoints: (61)
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4/14/19 10:20 A

Thanks. I appreciate the support. One thing I forgot to mention: I think my body is sending me subliminal "messages" by way of my dreams. For instance, LAST night I dreamed I was eating Jolly Ranchers as fast as I could shovel them in. That wasn't the first dream of this kind I have had. Anyone else?

I DO have to admit, however, that I no longer lose my breath when I put on my socks and shoes. I guess that's a sign of sorts.

Thanks again!

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MLAN613 Posts: 23,393
4/14/19 7:45 A

Arch always has good advice. Sit back, take a deep breath...as long as you are doing things right, you will see changes...eventually. It is frustrating though!

Also, know that the people SP are using really helpful and knowledgeable. If and when you have questions, let us know,

Meghan in Minneapolis, Minnesota, USA

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4/13/19 3:57 P

CRASHELMUT,

What you're experiencing is not unusual. While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. there will even be weeks you gain ! And that doesn't mean you're doing anything wrong. The weight doesn't magically drop off the minute you decide you need to lose. It really could take 6-8 weeks of healthy eating and regular exercise before that scale budges and that really is perfectly normal.

Instead, focus on the non scale victories. How's your blood pressure ? Do you know that if your blood pressure has decreased, your doctor would be thrilled even if you didn't lose a pound. Lowering your blood pressure or cholesterol or blood sugar or triglycerides is a HUGE health benefit.

When the scale moves will vary from person to person for a variety of different reasons.

Remember this... Rome wasn't built in a day and neither were you. If it took you years to pack on the weight, it's going to take some time to take it off.

CRASHELMUT SparkPoints: (61)
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4/13/19 1:25 P

Okay, I get it. I'm 69 and it's going to take a while, but how long? I'm low-carbing and I take in less than 10 grams a day. I'm in mild ketosis, and walking 1.5 miles every other day (disc degenerative disease). My caloric intake is 1200-1500 per day.

So does my body just need to get the "message" and THEN I notice the scales change or what?

How long has it taken some of you other seniors to see the scales change?

Thanks

Edited by: CRASHELMUT at: 4/13/2019 (13:27)

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