I feel great and like the diet, which I’m following and tracking macros. I lost 8 lbs from July-December but haven’t been able to move the needle from 127 (I’m 5’6”) since then. I just want to take off another five pounds but can’t seem to do it, even with plenty of exercise. Any thoughts on how to pop this baby into gear?
Been 8 months-lost 8 pounds and then flatlined
CarlKeller
(Carl Keller)
#2
The last five or ten pounds is the most difficult to lose. It would probably be easier to work on body composition and add some muscle in exchange for the remaining fat. This will give you a thinner look but since muscle weighs more, you will “gain” weight and move further from your goal.
If you really want to pursue losing that last five pounds, you can try EF, dumping all artificial sweeteners, quit using dairy and nuts and going as low cab as possible. That means being mostly carnivore. Some of, all of or a combination of these things might help you shed that last five pounds.
Just realize that our bodies don’t see fat as we do. Fat is an insurance policy against famine, childbearing or injury. Our bodies are going to do their best to hang on to some of it.
charlie3
(charlie3)
#4
I’ve been collecting body composition data with a Renpho smart scale since early last September and found it invaluable. May be it will tell you there’s no stall, that body fat is still going down but muscle mass is up.
The Renpho scale data combined with Cronometer and a workout log app have helped me confirm that I can preserve or increase muscle mass eating 30 net carb keto. Fat mass, muscle mass, and body water all vary.
Karim_Wassef
(Karim Wassef)
#5
The body gets adapted easily so do things you normally wouldn’t do to confuse it… then don’t do them… then do other things…
Options:
OMAD
Skip a day
Sauna
Cardio
Weightlifting
Long walks
More sunlight
Skip 2 days
Sleep more
Eat more protein to break keto
Fat fast for a couple of days
Ice packs
Ice baths
Cold showers
Basically- shake things up do it stops being so efficient.
ZuleikaD
#6
You’re already at a healthy weight, so my guess is that you need to aim more for body recomposition than a change on the scale. One more thing to consider is some HIIT training, like sprints. Mark’s Daily Apple has some interesting info on how this affects metabolic rates:
Just a little refresher on the comparative benefits. The often quoted landmark 1996 study comparing the effects of HIIT and moderate-intensity cardio found that performing HIIT five days per week was more effective for improving both aerobic and anaerobic fitness than performing traditional cardio five days per week. The HIIT workout from this study was eventually dubbed the Tabata protocol and consisted of alternating seven to eight 20-second sprints with 10 seconds of rest.
Since then, we know interval training is effective in less frequent schedules. A study published in the International Journal of Obesity reveals three weekly HIIT sessions helped female participants lose as much as 7.3 pounds after 15 weeks. Meanwhile, moderate-intensity cardio led women to gain nearly three pounds over the same time period.
Workout Advice
Maria_Ortiz
(Maria Ortiz)
#7
Doing refeeds is the only thing that broke a long stall and not only got me to my goal weight, but I surpassed it by another 11 lbs. If you are relatively lean for your height you may want to try it. That being said, it can be a slippery slope for those who still haven’t completely broken their sugar or carb cravings.
Anyway. A refeed for beginners is when you eat one meal loaded with carbs that are normally restricted on keto. This is done in order to increase your leptin levels, which tend to flatline when eating low carb and exercising. Leptin is needed to burn fat, so increasing it once it’s depleted is important. Anyway, I began with one refeed a month, then increased to one meal every other week then to once a week and then to a full day of eating carbs and then finally 2 full days of carbs. This may sound devistating to your progress but it’s quite the contrary. The leaner you are the more carbs you need to eat during a refeed in order to adequately replenish your leptin levels. Of course it’s important to go right back on keto after your meals. I never once gained a single pound of fat doing this. There’s dirty refeeds and there are clean refeeds. I did the dirty kind and indulged in lots of sugar and junk foods, which worked like a charm. Once the water weight dropped off I lost an additional 5 lbs that week after being stalled for months. From that point I was hooked. I don’t recommend this if you fall off the wagon easily. It is really meant for those who exercise regularly and are trying to get very lean. I did refeeds combined with HIIT the rest of the week, which I am a firm believer in. If you’ve tried everything to get your weight to budge with no success, I suggest you research refeeding some more and see if it’s a good next step for you.
paylork
(Scout)
#8
Fascinating. I’ve never heard of such a thing and am hesitant to trust it (as you can imagine) but really interesting what you’ve laid out. I’m thinking about pizza as we speak…
EZB
(Ethan)
#9
Carnivore without cheese and heavy cream dropped me 15 pounds in 3 weeks after a 15-month stall on keto.
paylork
(Scout)
#10
Thanks Ethan~ So what did your diet look like – other than bacon?
I def rely on cream and cheese–not a ton but some.
pamplemousse
(Katie)
#11
For your height, 127 lbs. seems like a relatively low and healthy weight. You may not be able to lose another 5 lbs. because your body does not want to go lower.
JRS08
(George)
#12
at 127 you’re definitely already in the healthy weight range (115-155 for your height, so you’re in the lower end of that). another 5 lbs. might be tough, but if you’re really determined to do so then definitely try a feasting and fasting regimen for a week or two, that might get the gears working again.
EZB
(Ethan)
#13
I don’t eat pork actually, so no bacon.
I do meat, fish, eggs, butter/ghee.
Today, breakfast was 4 eggs as an omelette with smoked salmon as then filling. Lunch was 2/3 pound of ground beef with butter. Dinner was 12 oz of salmon and two eggs.
Maria_Ortiz
(Maria Ortiz)
#17
I was hesitant to try refeeding too thinking I’d gain weight, but you won’t. You’re so depleted, all that’s going to happen is temporary water storage that will come right off. Even when I totally went off keto because of my 2nd pregnancy, it took weeks for me to gain fat as I was so depleted at that point. Don’t listen to those who say you can’t lose anymore. I’m 5’2 and got to 89 lbs by doing refeeds with exercise. It can be done. If you aren’t comfortable with refeeding right now, maybe you can try carnivore first as others have suggested. If it doesn’t work, then the issue is most likely your leptin levels being too low. If you do decide on it, let me know if you have any questions or need any advice. Good luck!
Pasta
(Pri )
#18
Wow 89 pounds that seems so low. But for sure I need advice loosing more weight. I am stuck at 140 for month. Other then fasting tried everything. I would love to learn about pattern and timings and food type on your refeed. I am 5’3” and 140 8 months postpartum.
paylork
(Scout)
#19
I think I made a mess of my first refeed because I didn’t read enough. ate crap–potato chips and bread and cookies that I didn’t even really want. Sounds like it should be done with healthier carbs–duh. The good news is that it kind of jolted me into a panic and I’m back on keto doing mostly carnivore. Stay tuned and thanks!