6 weeks keto, haven’t lost since water weight, advice?

(Aa_44) #1

30F, starting weight 160lbs, current weight 152.

I lost the 8lbs in the first 2 weeks and have been on a plateau since then. I think it’s what I’m eating, so if anyone can offer advice, I appreciate it.

I’m on two meals a day, but with coffee and heavy cream until lunch (2-3 coffees).
Lunch (usually)
-leafy green salad, quarter of a green pepper, half avocado, balsamic and olive oil dressing
-egg salad with 2 eggs, celery, spring onions, and mayo

Snack: slice of cheese and 10-15 pecans

Dinner: some sort of meat different ways, sausage, chicken thighs, pork chops, steak (only one of those), with some sort of veggie, often cabbage fried with butter, but sometimes broccoli with cheese.

Dessert: diet doctors fudge which is made of butter, cream and 85% chocolate

I found myself coming home and scooping peanut butter, but that needs to stop, so I’m off that now, but I’m sure it didn’t help.

Any advice on how to keep the weight loss going?

If anyone has gotten this far, I’m going to add my other successes on keto. I used to have chronic stomach pain and would just take probiotics everyday to try and make me feel better. (Also bad gas) That was completely eliminated day one of keto. It is amazing. I wrote on here about week 3 about how low my energy levels were and those have since improved. I am having problems with bright lights and my eyes, some people say to stop the diet but I can’t see how these things are related, so for now I’m KCKO!

(Chris) #2

Outwardly it appears you’re unrestricted with fat and too restricted with protein. I’d drop the peanut butter and cream and add more eggs or more meat. I know most here don’t track, but what do you think your daily caloric intake looks like? Too few can be problematic as the body will adapt to burn what you give it. Many people struggle with fat loss after restricting calories for too long.

(Ellie) #3

Congrats on your losses and non scale victories so far.
How tall are you? If you don’t have much to lose it will be slower. Sadly that’s just life!
I think your food mostly looks good, but I would make a couple of changes.
Ideally you should eat enough at each meal to get to the next one without being hungry and without snacking.
Each time you eat anything you release insulin. It is much less with high fat things, but there nonetheless. Maybe add the cheese and nuts to your lunch and try to get to dinner without snacking. I struggle with this too, so you have my sympathy for how much of a habit it can be.
Also, check the carbs in your dressing. Balsamic has a fair amount of sugar in it. Maybe sub it for ranch or blue cheese.

Other than that I think it is a matter of KCKO!

(Aa_44) #4

Thanks for your input. I am about 5’7, not overweight by any means, but my goal weight is 135-140, which wouldn’t make me look too thin at all.

I haven’t been tracking lately, but when I was, I would say I was around 1300-1500 calories/day. Is this too little? I also found when I was tracking that I was eating maybe 70-80% of my fat by the end of lunch time and that I was also low on protein.

Yes, I have found that I am a little hungry between lunch and dinner, so I was snacking before I went to the gym.

I think my next steps will be eating more at lunch, more protein, changing out the balsamic, and get off the peanut butter!

(MelissaH) #5

@Jacymac had some good suggestions, I’ll add a few more. You and I have about the same stats(I’m a little older):wink: Here are the things I did to break a weight stall.
I cut out carbs for my first meal which is around 1pm. So eggs, bacon, or sausage cooked in butter of course. Fat and protein will keep you full.
I stopped eating cheese with every meal and just focused on whole foods. Also, If you eat enough at each meal there’s no need to snack. I try to put as much time between meals as I can.

(Jennifer) #6

Hi! I have a similar situation to you. I’m 5’9" and hover between 155 and 160, trying to get down to around 140. I’m in week 6 of keto and haven’t lost weight since week 1. I feel like it’s harder for us leaner people, but maybe I’m just saying that to make myself feel better. :slight_smile: Currently, I’m just enjoying all of the non-scale victories and like you just trying to KCKO. Now that I’m kind of in a groove energy level wise, I think I may try a 4 day fast to try to get the body set weight moving downward. Check out what Dr Fung says about body set weight, it’s pretty interesting. And thank you for sharing your journey!

(MelissaH) #7

@Aa_44 my macros look like this for weight loss. I’m currently 147 lbs. Almost 5’7"
Total calories 1443
fat 112g
protein 86g
carbs less than 20
Hope this helps!

(Chris) #8

I love it when a story comes full circle, yes, you’re most likely too low. It can be hard to accept that one might have to bump that number up (seemingly significantly!) and possibly risk GAINING weight. However, your body’s adapted, like I mentioned in my previous reply, to running on what you give it. It’s not going to want to burn excess calories, because you need all of them just to function.

What I usually suggest is to up those numbers, say 2000-2400, for a couple of months. Then drop it by 250-500 to get you so you’re burning more calories than you take in. But don’t stop there, you’ll need to have some days where your calories are high again, just to keep your body thinking that it needs to burn more calories. Does that make sense?

An example is me, with fasting. I would fast 5 days a week and do what I thought was a FEAST all weekend long (within my diet’s parameters). After about 5 months of doing varying degrees of this I was injured and stopped fasting altogether. Gained back 30lbs of my original 80 pretty easily. My metabolism had slowed to use only the the food I could manage to stuff in on the weekends - which averaged out over the full week probably wouldn’t amount to a week’s worth of food. Now I eat every day, and I’ve been losing fat again.

(MelissaH) #9

@Dread1840 I agree that we don’t need the same amount of calories everyday. Once apon a time we didn’t have food handed to us for breakfast, lunch, and dinner. You ate when you had food and didn’t when food was scarce. Keep the body guessing, and change things up until you find what works for you!

(Katie the Quiche Scoffing Stick Ninja ) #10

You’re 6 weeks in, if you’ve been keeping your carbs below <20g a day and you don’t have much metabolic damage, it sounds like you are nearing adaption and are currently in the PISS Stage - Post induction stall sydnrome. This post gives a bit more information regarding it.