Any long term keto’ers here? Need help troubleshooting

(BR) #1

Hi All!

Could use some suggestions and support here. Was on keto for 16 months and lost a lot of weight. Was about 30lbs to goal and stalled for 6 plus months. Gave up, put back on 10 and I’ve yo-yo’d the last 6 months. Thankfully, I haven’t put much back on.

Sadly though, I’ve been full blown keto again for the last 3 weeks with little to no movement on the scale and very little in terms of inches. I’m tracking macros, working out 5 days a week and keeping my electrolytes up but just…stuck.

Anyone else been here before? Any suggestions? I love IF but have stayed away until I get fat adapted. I don’t want to get obsessive but just frustrated that my body isn’t responding. Would love any troubleshooting techniques and suggestions. Thanks so much!!

(Katie the Quiche Scoffing Stick Ninja ) #2

How many calories are you eating and what do your macros look like?

(Ken) #3

You’re not necessarily stuck. If you’re consuming electrolytes, they can easily mask a normal one pound per week fat loss. Also, if you’re training, lot’s of other things are happening as well, along with you body filling up empty fat cells with water, waiting longer before it decides to dump the water and eliminating the cellular structure itself. All this doesn’t mean you’re not burning body fat, it just takes longer to show on the scale.

There’s a few things you can try, the first one being to go to OMAD, while adjusting your caloric intake to the point you’re hungry by the time you eat. The other options are CKD and TKD, monitoring calories to insure a 500 Cal per deficit, with limited Carb intake for metabolic purpuses, according to which protocol you decide to follow. Regardless of what you do, you should continue tracking progress with body measurements rather than just going by the scale.

Due to your previous fat loss and the weeks you’ve now been lipolytic, you’re probably fairly adapted by now.

(David ) #4

Keep working it- if you have not read Obesity Code- do so, the good Dr clearly explains how to reset your body’s set weight through timed eating. I broke my stalls with Intermittent Fasting and 3 day fasts once a month. I only eat two meals a day and make sure to hit my macros.

#5

just a toal guess based on to little info, but my guess is not enough calories.

(BR) #6

6’2 - getting 1900 cals, 100gr Fat, 190 protein, 20 carbs or less

(BR) #7

I was avoiding OMAD due to not being fat adapted yet (I think). I truly don’t think I’m fat adapted quite yet. - still fighting hunger some days. CKD/TKD send me down the rabbit hole. I would like to get to my goal weight before going that way as of yet.

(BR) #8

Definitely want to read that. I haven’t engaged in IF yet as I’ve read multiple times it can be stressful to the body when you are trying to get fat adapted.

(Bunny) #9

What you may actually be observing on the scale (BMI):

  1. Water weight sodium ratio? (ever weighed water after adding salt to it? This one is a no brainer if your e.g. a coal miner?)

  2. Muscle mass gain or loss?

  3. Actual inflammation or shrinkage, depletion; full dissipation of White Adipose Tissue (WAT) and Visceral Adipose Tissue (VAT)?

  4. Fatty Muscle Tissue?

(Ken) #10

Why do you think lack of hunger is a part of adaptation? If anything, the return of it while restricting calories is the real sign.

When the adaptive stage is complete, you generally have to eat below Maintenance to lose additional fat. You should be experiencing hunger.

(BR) #11

Thanks so much, Ken. Ever noticed any anxiety/depressive type moods while adapting?

(Pete A) #12

What guide are you using to shoot for these macros? I’d think your fat and protein numbers, if anything, would be reversed. Or at least fat a larger portion of your food to protein.

(Candy Lind) #13

NOT ENOUGH. I’m a fat old lady, never work out, and I eat around 1500. You’re 6’2” and working out 5 days a week? If you don’t think you’re fat adapted, you should eat at maintenance level until you are - then you can bring in a deficit and get the fat loss going again. My guess? 23-2500.

And this.

(BR) #14

Been using the ketogains calculator to calculate my macros…

(BR) #15

Really? I feel like I’m eating so much already :frowning:

(Candy Lind) #16

At maintenance? Or deficit? It’s really easy to underestimate your macros.

(BR) #17

Hmmmm…maybe I’ll boost my cals/fats as you said until I’m adapted…

#18

i read many threads in this forum and the most common issue guys have with weight loss seems to be under feeding

#19

I should add second issue is under feeding then snacking

(BR) #20

Curious where everyone calculates their macros from…