Almond flour may not be right for me as I am healing inflammation and other issues, as it can be pro-inflammatory, especially with the omega 6's. Plus, trying to eat the Standard American Diet, but without grains or sugar, and with almond flour, is only one step up from SAD. I won't gain too much like I would with SAD, but I will not lose weight nor will I keep from gaining, or getting healthy. Once in a while sweets, made with coconut flour, might be okay. Or once in a while bread like products made with coconut flour may be okay. But for my main diet, meat and low carb veggies will allow the healing that I need.
Maybe a carnivore diet that allows for a small amount of veggies and fruits, as well as dairy, might be the ticket for me. Meat and veggies. Some berries. Some low carb dairy. That's it.
And that is what most people who are attracted to the Keto diet loves--that one can eat "sweets" without "going off plan", if they are made with low carb ingredients. But knowing what I know now about inflammatory foods, and almond flour, it's not the healthiest thing to be eating and will keep the body rife with inflammation and insulin. This is why I could not lose weight well.
How did I figure this out? It started by weighing myself daily, and not seeing the scale budge. Rather than getting upset and giving up, I started researching about what keeps people from losing weight. I mean, I punched in all the right aspects to lose weight. I lowered my carbs to around 20-30 grams per day; I worked at getting my fat and protein macros close to being right; and I started doing some light exercise. But the scale wasn't budging. I had no idea what I was doing wrong. I will enlighten you at the end as to what I did differently.
Many people who do Keto (or any other diet plan) tend to listen to the "experts" about not stepping on the scale every day; but then wonder why they aren't seeing results. Well, the majority of people who do the keto diet do see results right away; but there are some of us who do not see results, because we are either needing to heal from within before we can see results, or we eat too many almond flour "keto treats", thinking they are like a "zero" in our nutrition plan. It may be true that almonds can be low carb; but it is very easy to get too many carbs when they are ground into flour, and we eat a few cookies or muffins made from almond flour.
But no one really thinks about what they are doing wrong, and are surprised that they have either stalled or gained weight when they step on the scale. Weighing every day when first getting started is actually a necessary activity, as it can show you the effects of what you eat. While it is true that our weights can fluctuate by as much as 5 pounds during the day due to water weight or other things; and it is true that it can fluctuate greatly throughout the month, especially for women, due to hormones, the scale is a good tool to gauge the health of your body.
First, you can tell how much inflammation you have inside your body. Inflammation is a natural healing process when you get a cut or an injury, as it creates a barrier around the injured part so it can heal. When there is inflammation, there is also increased insulin to aid in the healing process. For a short time while the cut or injury is healing, this is perfectly healthy. The problem comes when you have chronic inflammation, such as in your internal organs, muscles, or arteries. Because of the chronic inflammation, your body will continually keep producing insulin, which means your fat burning potential goes down drastically, and you cannot lose weight. More than that, however, chronic inflammation can cause a multitude of diseases and/or conditions, including heart disease.
The scale is one tool in your bag that can tell you if something is off, if your weight is not going down. If you've punched in everything right, and your weight is not budging, it could mean that you have some inflammation that is preventing weight loss.
The scale can be a tool to help you figure out what will help reduce the inflammation. Experiment with various supplements and herbs, as well as different foods, and see what happens on the scale. If it budges, then you have hit upon the right mix for your body. If it does not, then move on to a different strategy. However, you must give what you are doing at least two to four weeks, depending on how much inflammation you have in your body. Sometimes, depending on how unhealthy you may be, the body could take up to six months to heal. Other times, it may just take a week to heal, and the scale will budge. The key is to keep working and punching in the components of a healthy lifestyle.
Secondly, the scale can tell you which "keto" or low carb foods don't agree with you; especially if you don't feel any immediate ill effects from what you eat. These may be the foods that create inflammation in your body, and may cause issues down the road. The scale can show when you stall or gain weight, and knowing what you know about inflammation, you can more easily tell when you have inflammation, even if you feel good. Then you can alter what you eat, and get back on track easier. If you were to weigh once a month, or less, you wouldn't be able to tell as easily what foods affect you. Weighing in on a daily basis will show you where you need to fix things if needed to keep you on track, without letting it go on too long.
While weighing in daily can be a useful tool in helping you stay on track and find the foods that work to heal your body, it can also be very detrimental to your progress, and may even cause you to give up, gain weight, and make yourself ill. Or it could cause you to become anal retentive about it and become anorexic. Neither of these options are healthy and should be avoided.
The best way to avoid these behaviors is to accept the number on the scale as it is what it is. Realize that it is only a number, and it is a tool to help you get healthy. Many years ago, I would weigh daily and get upset and frustrated when the scale stopped moving. I got discouraged and gave up. Then I would gain the weight back that I had lost, and made it more difficult for myself to lose weight later on. Just recently, I realized that the scale is only one way to measure health. That I am doing the right thing, and I feel better than I did when I was eating unhealthy foods. I relaxed about it when I wasn't losing right away, and just kept plugging in my routine.
There was also a time about a year ago that I went crazy and started having behaviors that I recognized would make me become anorexic. I freaked out about every little thing that went into my mouth, and didn't enjoy the innocent things I once did. This went on for about a month, and I drove myself crazy. I realized what I was doing, and stopped. I couldn't beat myself up anymore for what I ate, and I got to the point where I was gentle with myself.
Here's the thing about weighing yourself daily--it is only a tool to monitor your health through your weight. Don't take it seriously to the point where you are freaking out about it. And don't get discouraged to the point where you just give up and undo all your hard work. Step on the scale; read the number; and relax--tomorrow is another day. It can show you what works for your body and what doesn't. That's all.
How I Self-Diagnosed my Issues
So I promised I would share with you how I figured out what worked for me. As you know, I weigh myself daily to see what works for me. I got back on my plan at the end of December of this last year, so I have been doing this for about a month now. The scale did not want to budge for the first two weeks, but I kept plugging away doing the things I knew worked for the long term. Then I read somewhere that the more inflammation we have in our bodies, the more insulin is created to help heal that inflammation. Well, the more insulin our bodies produce, the less we lose weight. In fact, when our bodies produce a lot of insulin, we gain weight.
After reading that, a light bulb went off in my head. Aha! That is why I couldn't lose the weight--it wasn't what I was doing, it was what I did before when I wasn't committed to losing weight. What I did in the past created more inflammation and more disease and illness, which increased my insulin levels. It took some time for my body to heal from all the damage I did before, and while it is still healing, the scale is now budging.
What I am Doing
There are certain herbs and supplements that reduce inflammation in the body, without side effects. Turmeric, ginger root, along with Vitamins D3 and C, go a long way in reducing inflammation. I am taking those, along with avoiding the beverages and food-like substances that cause inflammation.
Sugar, grains, and starches cause inflammation, and they also raise insulin. Avoiding these items will work with the above mentioned supplements and help your body heal. Low carb veggies, such as salad greens and squash, work well to keep inflammation and insulin down as well. Low carb dairy, and plenty of meats and eggs round out my diet.
How it's working
I am starting to see results on the scale, and that is how I know my regimen is working for me. In the three weeks that my body started healing, I have lost 8 pounds. Not great for a low carb diet, as many lose that much in one week, but my body is still healing and working to reduce inflammation. It slowed a little bit in the last two days, however, since I fell and bruised my thigh, causing some short term inflammation. But I am still following my plan and taking my supplements, so it should work out just fine soon.
The takeaway from all this is that to lose weight and meet your goals, you may need to step on the scale daily and to experiment healthfully with what will work for you. Should you have keto or low carb treats? If they do not stall your weight loss or make you feel sick, then it should be fine. If they do, then cut them from your diet. Does dairy cause you to gain weight? Cut it from your diet, as it may be causing inflammatory responses. Weighing yourself daily will show you what works and what doesn't. Not weighing yourself daily could cause you to miss what may not work for you, and when you fail to lose weight all month, it becomes more difficult for you to know what the exact issue may be.
Remember to do it sensibly though. Take the attitude that it is only a number and a tool to help you hack your process and create long lasting success; rather than something to freak out about. Relax and enjoy life, and use the tools you have to create health.