loosing 1 lb a week..not enough...help

yvette59__

Hi, I do aerobic/zumba 2xs a week for an , Weight lift 2xs a week for an hour, strech 4xs a week for 45 min. I am 142.3 lbs and I have 5 to go. But have lost only 9 lbs since I began and 6 lbs of fat is in this. So....my ratios are 20-40 net carbs, 45 g Protein, and 115-160 grams Fat. Can you make a suggestion. I don't want to loose muscle I am 59. I want to gain it. Also the morning I have energy to doa class...at night time I am lethargic...like an old lady. Zumba has been a challenge...almost felt faint a few times. I was a fitness teacher for 25 years...but been gone for 18 years. Before this program I was breathing perfectly. Could it be the ratios...HELP. Please

Vickie

Assuming you have already checked with your doctor and ruled out any medical issue, you could just be overtraining. You are very active and not eating all that much. You are also very close to your goal weight; 1 lb a week at this stage is actually a lot, given that you're lifting weight and building muscle at the same time.

I think you need to rest, stress less and eat maybe a little more. If the doctor says you have no health issues, you rested and it still didn't work, then maybe you just have to switch to high carb low fat.

I would listen to my body.

Susan_RD_101

@yvette59__

Our bodies learn to adapt to our weight loss efforts. As our calorie intake decreases and we become smaller, our metabolic rate slows down in an attempt to stop further weight loss (remember, your body has no idea what a healthy weight is - when we lose weight, your body thinks you are either sick or starving).

Losing 1 lb of body weight, given the amount of weight you have already lost, is impressive. I wouldn't push it any higher, as you will likely reduce your muscle mass further.

I definitely agree with @Vickie , ask your doctor to run a few tests to make sure you are medically fit. I'd then look at your calorie intake and make sure you are not restricting more than 500 calories per day. I also think that with such a low carb intake, you will have a difficult time increasing the intensity of workouts. Yes, our body can use ketones during workouts for fuel, but it is really inefficient. Your current intake of carbs may make it challenging to increase the intensity/duration/frequency of workouts.

Kind regards,

yvette59__

Thank you for responding. I went today to take some tests. I will let you know what the outcome is. For sure...I was dehydrated and my blood pressure showed it. Also took all Electrolite test. and gallbaladder test...Thank you again for writing!!! I will let you know..

Phoenix4life

Just my opinion....raise the carbs (more energy, more nutrient dense). Your whole post started with your exercise...."you can't out exercise a poor diet". Check out the plant based doctors and eat left of Chef AJ's red line. You will be healthy, maintain muscle, and lose more than a pound a week. Each of us is on our own journey and only because you asked do I add this post. ( I know I would never be successful on your program and I would be lethargic). Best wishes for lots of success!

yvette59__

I appreciate what your wrote...The Ketogentic Diet was terrible for me. So I got off.
I just love working out and I just had no energy. I was on 50 g carbs..but still I got dehydrated...and ended up in the emergency. I was eating a plant basted diet too.
Really really healthy. But just did nto work for me...and I am still trying to recouperate. I will look up the Chef AJ s Red line. But I thank you for your post. I am done with all this...just going back to optimal eating...adding all plant based foods...with small amounts of Fish. I have lost always by exercising and eating well. So the Vegan Keto was just too tough for a 60 year old...My body could not take it...Happy and got sooo much energy once off..and I track nothing...I feel alive again!! Thank god!

Phoenix4life

Yea....plant strong, veggies and fruit for the win. Keto is unhealthy in the long run, It you want the research behind that statement, investigate Robbie and Cyrus Mastering Diabetes. Glad you are back on the carbs and "alive again"!

yvette59__

ahhh glad you agree...I truly never had such a hard time EVER. I went to holist nutrition school around 18 years ago for 3 years. So I have been out for 15 years. I was just going to do a Vegan Culinary Classes for a month to add into my diet. When I woke up in the morning...it said Ketogentic. I thought...what is this. So I knew they were upfrount teachers from way back and I studied it and went with it. Ya so I lost 10 lbs. but the entire way I was not feeling right. So after a month change it over for 2 weeks adding fish and eggs. But still was not right. So I got out...I studied every thing...reading all good and bad studies..But I tell you I still have a problem with the mineral ballance and its been 7 weeks. I hope I did not hurt any thing...any how...not a complainer normally because Ive had no problems till this happened. But energy is back. I will look into Robbie and Cyrus...thank sfor writing. I actually had two wines and 4 cups of water to back it up on the week end...and my blood pressure went up, ears started ringing, stomach tight. I ran to the kitchen to eat a avocado, sweet potato, and some almond milk. My electrolites...sodium/potassium imbalance...I believe. Could be calcium, maganisum...not sure exactly. So the keto did some thing to my system..was not sure what specialty doctor to go to to get a check up other than the regular doctor who told me to eat dates and get fork over knifes. Shes a vegetarian....I will look up this book.
Next for me is working out with weights to regain the muscle I lost!!! Dang it...

yvette59__

oh...let me mention...I have had no medical conditions before I began too. I was perfectly healthy...doing Dance Classes...

Susan_RD_101

An issue with keto is that when you reintroduce carbs, there may be shifts in some of your nutrient levels (phosphorus, magnesium, phosphorus), which can result in some abnormal symptoms. In reality, a keto diet shouldn't be followed without the assistance of a healthcare professional given that there can be negative side effects if not done properly.

Best of luck on your weight loss journey!

yvette59__

Yes,, I believe this... seeams as when I drank 5-6 cups of wanter at one time...this happens. Thought I was flushing the salt away so then I took poweraid 0 sugars. So confusing...I feel lost about what to do. When my body gets tight in my stomach, then neck feels numb with pressure , then ears pressure at 85%. Heart Rate goes up, and Blood Pressure. Its is absolutely frightning. I was not sure what mineral it is thats making me like this.... So I have taken a magnesium pill, drank Almond Milk, then Milk, ate a avacado, sweet potatoe, did not know to add salt or not. Did not know if I should use hymilian or regular idolized salt. This has been the hardest and worst experience in my life. I am afraid to go back to Dance Class...can you tell me if I should see a specialist and what type? Also happens next week I take my blood test pannels from my HRT Doctor so I will see some of my ratios..not exacltly sure exactly but it is for Bio Identical Hormones. Oh...and my Hormones are also off too.

Susan_RD_101

@yvette59__

Given your symptoms, I would make an appointment with your family doctor and also look for a dietitian in your area that is familiar with keto diets. You can find an expert by using the following search engine:

https://www.eatright.org/find-an-expert

While adequate hydration is important, too much water is dangerous as it can dilute electrolytes and make them less effective; 5-6 cups of water at once can be risky! I definitely think you should be taking a multi-vitamin/mineral (containing phosphorus, magnesium, potassium, and thiamin). It probably is also worth adding a small pinch of salt to your food (I prefer iodized salt but if you're taking a multivitamin, it matters less).

Best of luck!

yvette59__

Thank you Susan, Caring is so valuable..and I appreciate it very much. I will look for an expert. thank you ...for your knowledge. I use to be so on things years ago when going to holistic nutrition school and teaching fitness and counseling others. Now on the come back...after the 18 years...I have alot to learn. Tk you for the time to write me and I will look into the link to find some one..this really helps...So happy to have your opinion because I have had no one to confer with. Glad to know about the salt and will get back on my vitamins again...too...!!