Discouraged

I started a high protein no sugar or gluten diet under 1000 calories and have only lost 4 lbs (lost 5 gained 1) I don't drink soda or alcohol and have been exercising at least a half hour a day. I'm trying to lose my regain of 50lbs. It's so discouraging to not see the results I want. Any advice?

How long have you been on this new regime? Losing regain is not like losing after surgery. It took time to go on, it'll take time to come off.

I went keto on 1/1/18 and have lost exactly 40lbs. It's definitely more of a slow jog than a sprint!!!

Go back to basics- Protein first then veggies- all naturally gluten free. Focus on those first.

Don't drink with meals or ½ hour after.

Weigh and measure and Track your calories to make sure you aren't eating more than you think.

Further out from surgery it is not going to come off as fast. Good Luck

I have done exactly this. I log everything that goes into my mouth. I stopped drinking a half hour before and after eating. Meat first then veggies and definitely gluten free. I'm not giving up and my clothes aren't tight anymore. I just expected a change on the scale.

You've lost almost 10% of the weight you're trying to lose. That's a great start.

How long did those 4 pounds take? I believe a traditional amount of weight to lose is .5-1 pound a week. Unfortunately you have lost the early honey moon of surgery. It is now a regular diet. There isn't much need to go no gluten unless you are allergic. The gluten free thing is adding more things to worry about than you should have to.

When did you start this way of eating?

Are you measuring and tracking everything you put in your mouth with something like MyFitnessPal? What are you drinking? (I ask this because some people will cut soda and alcohol, but replace those with orange juice, for example, which is just as useless as soda! Not suggesting that you're doing this, just tossing it out there.)

Will you share a day of eating/drinking with us so we can try to troubleshoot for you?

For breakfast I put a protein shake in my coffee.

Lunch I had about 3/4 cup of homemade ceviche with gluten free tortilla chips. I do gluten free because when I eat gluten I get bloated and gassy.

Snack I have an apple or banana and maybe a gluten free pancake with a little butter and cinnamon with Splenda. Or rice or cheerios with Splenda and milk.

Dinner I have about 3oz of meat with a vegetable.

I don't drink anything bu****er or my morning coffee so no extra calories there. I end up around 1000 calories a day.

I would recommend skipping the chips - gluten free or not, they're still a lot of carbs that you don't need.

Ditto for your snack options - replace those with dense protein instead of the carb options.

There isn't a lot of protein in your diet for 1000 calories. Work on replacing the carbs with dense proteins instead.

You have a lot of unnecessary carbs in your day:

• tortilla chips (corn is high glycemic index...sugars)
• banana (high natural sugars)
• apple (natural sugars again)
• pancake (if you're trying to lose weight, even gluten-free, just no..)
• rice (might as well have potatoes too)
• cheerios (they are for toddlers, low in sugar - high carbs)

If you're going to have carbs in your snack, try to override with protein. Get something with favorable nutritional value that is hard to achieve with a vitamin:

• cheese (cubes, cottage, ricotta)
• yogurt
• nuts
• hummus w/raw veggies
• deviled eggs
• roasted pea pods (new fav of mine)

You'll find yourself needing to snack less. Protein has more calories, too. Try instead of pointless "fillers" to keep under 1000 calories, limiting your carbs to 50 or less and get more protein from food instead of a drink. You'll feel more satiated.