Help! Just turned 50 - really need to lose this weight

[AnotheChinHair]

I am short, just 5.3 and currently weigh 69Kg. I hate the way I look.

I am on week 5 of couch to 5 and going really really well. When I don't run, I do the 30 day shred, either level 1 or 2.

I often also walk for one hour, not every day though.

Diet wise, I have been mostly following the Keto diet for a week. I am on top of my sugar cravings and I am not eating any processed food. I am probably eating a ridiculous amount of almonds.

I am thinking of doing intermittent fasting, so do the pseudo-keto diet within the hours of 10 to 6. I could probably also fast one day a week.

Breakfast is 2 egg omelette with mushrooms and spinach. 2 coffees with milk.

Lunch is vegetable soup with minced beef.

Dinner is a huge salad with chicken breast.

If I have to snack in between I munch on nuts. I need to stop that. don't I?

I didn't weigh myself before starting last week, I couldn't face it. So I weighed myself today and felt really deflated. I am 3 Kg heavier than I was in Oct. I know realistically this means that I was even fatter than I though, but it is so disheartening. And I do know how ridiculous I sound as I have only been dieting for a week.

The keto diet recommends fats, but am I overdoing it with the nuts? Just how much fat should I be having and how do I measure that? Should I stop drinking milk as it's sugary?

You needs to track your food intake properly you know how many carbs you are actually having. If you just guess you will eat too many.

Milk isn't good - very high carb, try unsweetened almond milk instead. Weigh and count the carbs in all the veggies you are having. They mount up surprising quickly.

Thank you checker. I almost want to be given a breakfast, lunch and dinner that I can stick to for a week, same foods every day just for a week, to get an accurate idea of portions and split of fat/carbs and protein. Otherwise you're right, it's all guess work.

Nuts can be a problem not because of the fat, but because they are high in calories and also, some contain a fair few carbs. Have them in moderation.

Milk is also carby - I choose double cream, or unsweetened almond milk, depending on how I’m going.

I also wouldn’t worry about eating too much fat - It’s hard to eat a lot of fat. You may find your issue is actually getting fat high enough in relation to protein.

This site is a really good starting point: www.dietdoctor.com/

Also My Fitness Pal: work out how many calories you want to eat (start close to your TDEE and see how you go), and set your carb, protein and fat goals.

You will also need a decent set of digital scales - eyeballing amounts will lead to carb creep. After a while you may be able to eyeball 40g of cheese for example but at the beginning lean on your scales.

Essential items: butter, cream, coconut oil, green veg, avocados. Prepare to spend on avocados. Probably also bacon.

ta-da! Keto 101. Sort of.

It sounds complicated but with the help of MFP and a digital scale you should get into the rhythm of it. I’ve been on Keto since 2016 and it’s second nature - never going back.

I've been doing low carb for 10 months now and have lost 9.5st. I use the NutraCheck app and I weigh and log everything I eat. I eat a max of 20g carbs a day (though these I don't stress if I go over by a couple) and I keep an eye on my calories. If I go too high (above 1500) I know I don't lose weight. It was a massive pain at first, but it's second nature now.

Now that I'm used to eating so much less, I tend to have the following in an average day:

Breakfast
I don't find I'm hungry in the mornings anymore but I do have 2 lattes during the course of the morning made from 200mls unsweetened almond milk (heated in the microwave) with a nespresso coffee shot and sometimes some skinny coffee syrup.

Lunch
A small amount of protein such as 100g chicken breast, turkey or 3 slices of a good quality ham. Slice of cheese, usually Gouda or Leerdamer Light.

Dinner
My main meal of the day. I eat a lot of salad (lettuce, baby cucumber, radishes, raw mushrooms, avocado, mangetout, cherry tomatoes) with feta cheese and roasted chicken. Another favourite is stir fried veggies (Brussels sprouts, mushrooms, leeks, courgettes, red pepper, spinach etc) with fresh chicken stock broth and crunchy pork belly pieces - flavoured with gluten free soy sauce, garlic and ginger.

Dessert
Don't normally have any but if I do want any then I have sugar free jelly or Alpro no sugar plain yogurt with some walnuts and skinny maple syrup.

Sorry for the essay!

Thank you both.
Okay so I need to wean myself off the nuts and milk.
checker I notice you don't eat vegetables at breakfast and lunch and also you barely eat any breakfast.
I have kitchen scales (digital) but how do I know when I've reached say 40 grams of carbohydrate? Are there kitchen scales that can measure that?

You need to use an app and input your foods and the weight, then the app will work out the carbs for you...

@AnotheChinHair you need an app for that - I use my fitness pal. You input everything you have eaten (or drunk) and it calculates your carbs, protein and fat.

@ChequerBoard appears to be doing low carb, not Keto. Keto is low carb, medium protein, high fat.

Diet doctor is the best starting point, honestly. Visit the website, look around, get a feel for the Keto eating process.

I remember using MFP in the past actually; I've just signed up again. Problem is, it tells me I need 1,500 calories a day. There's no way I will lose weight on more than 1000 calories a day. No way.

Have you strictly calculated your calories before ie weighing everything? You would be surprised how many calories sneak in. Also check your settings on MFP - have you put in the right amount of activity for example - MFP expects your to eat any calories you burn from “proper” exercise back.

I’ve just done a rough calculation and you should be able to lose on 1,400 per day - unless there are other factors in play with your health ie thyroid issues?

I’ve seen so many people think they need to severely restrict calories (and 1,000 calories per day IS severe restriction), when they don’t. Start with the recommended amount (Once you’re sure it’s accurate for your lifestyle) and see how you go - the rate of weight loss may not be very quick, but losing quickly has it’s downfalls in the long term.

Also bear in mind nobody here is an expert! I’m just giving you my 2 cents, and what I’ve seen work.

Thank you Lala this is helpful. I don't think I have any issues beyond being peri-menopausal. I don't eat large amounts but I am very short, so my body doesn't forgive any extras. I have found the diet doctor website helpful as it visually displays what portions should look like.

Gotta keep on keeping on I guess...