Everyone freaks out if they gain some weight when they start doing TDEE. You need to stop. Keep Calm and Keto ON.
There are a few reasons this happens. I talked about it in depth here: Why you might gain on TDEE
Rule number one of TDEE:
Make sure you are doing it right. You have to calculate your TDEE right. Using your actual weight and not your goal weight. Make sure carbs are below 20g and your protein is low enough. Between 0.45g per KG of ideal weight to 0.8g per KG of idea weight should do it. I recommend 1.0g per KG as this is more than enough to meet and exceed your amino acid requirements. The rest needs to be fat. There are some caveats here. The biggest one is if you have more than 100 lbs to lose you may need to find a midpoint between TDEE at 3 days a week exercise and your Base Metabolic rate.
Now if you have the right number but are gaining, CALM DOWN. It won’t be forever. Here are the hows and whys of what is happening:
1. If you have yo yo’d or have restricted calories for a long time, your metabolism is completely in the crapper. This is what TDEE is meant to fix. You will be using far less energy than someone who eats appropriately. This means that if you eat more than what you ate when you restricted the chances of you gaining weight are higher. Much Higher.
2. If you don’t have much weight to lose and you have restricted for a long time you will be at even more of a disadvantage because everyone knows that when you are near goal weight, even the tiniest fluctuations in diet can cause big swings and with chronic restriction, again, you have put your metabolism in the crapper. Again, this can be fixed with TDEE.
The average person that has not yo yo’d forever or has not chronically starved themselves will likely start losing right away. You are not likely that person. I would assume you meet one or both of the conditions above.
This is what will happen to you. It is like the exact reverse of caloric restriction:
1. You will initially gain weight (you lose weight quickly with restriction)
the weight gain slows as metabolism starts to rise (the weight loss slows with restriction as the metabolism lowers)
2. The weight gain stops as metabolism matches with caloric intake (weight loss stops with restriction for the same reason)
3. The weight should start to come off (weight starts to come back on with restriction)
This is the process it takes to reverse the years of damage that most people have done to their metabolism by restricting calories. It is the reality of it.
I know you have done this for X number of days and think that it is the end of the world that you have gained X number of pounds. In reality, you didn’t get to the state you are in in 30 days. It took you years to become over weight and to tank your metabolism. It will not take you 30 days to get out of it. It took me 13 years and I am still learning and evolving. 30 days is a blink of an eye.
Everyone needs to keep calm and realize that the “I want it now” mentality is what got you where you were and it will keep you from getting where you want to be. Slow down and heal yourself for a better tomorrow. The skinny jeans will still be there in a year from now.
If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.
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