Cycling or Taking a break

stall
(Pamela40) #1

My hubby and I have been on Keto since January.
I did it for health reasons and he started Keto to lose weight. That said, my weight has been creeping up a couple pounds in the last month and he has stalled after losing about 20lbs (he’d like to lose another 10lbs). We are considering taking a break for a few days and starting again. We have read where people cycle, take 1 day off a week, etc. Would this be appropriate? My concern is if I take a break that I’ll feel like crap since I haven’t had carbs in my life for quite awhile. Any input?

(Allie) #2

I would say it would be best to look at what you’re actually eating and re-evaluate your macros accordingly, rather than deliberately go off track. If you share what you’re both eating then people will be able to advise better.

(Christopher Bingel) #3

I usually only feel like crap if I really blow my carb limit (like desserts or pizza or pasta) or if I go off diet for multiple days. There is a lot to be said for changing up your normal if you’ve stalled. Either increasing carbs, fasting, adjusting macros whatever.

Just keep track of what you do and check the results. It would be great if you could report back on how it worked!

(James storie) #4

Are you guys restrictions calories or fat to try to force the issue? If you are, I would stop. Also, are you just going by what the scale says or are you tracking measurements? The scale is a notorious liar! How is your hunger? Still there or nonexistent? I’m not an advocate of early fasting, but when you start sporadically fasting it can be used to increase the amount of time your insulin is low. If you are at this point, have you tried a feast fast cycle? I’ve been keto for about 3 years and experienced a lengthy dry spell in the middle. It comes and goes!

(Pamela40) #5

I am meticulously keeping track of my macros and yes I use both the scale and fat monitor as a gauge. My fat % is exactly the same just the scale creeping up. I also run 45 minutes 3-4 days/week.

My macros goals are 5/15/80 and I’m usually on-point. My protein is usually between 15-20%, though. My goal is 86 grams but I tend to be closer to 100 grams. I really struggle with keeping protein low. My net carb grams are typically around 25 grams.

I’m not concerned about hidden carbs bc I am super anal about reading labels and record even the carbs in so-called zero carb foods

So I guess I’m mainly gauging myself as stalling bc the scale is creeping up the last month. I suppose it could be hormones or water weight.

I can’t say what my husband is doing for sure. He’s def not as meticulous as myself and I’ve advised him to start tracking again.

(Allie) #6

It’s possible that is too much protein as it is certainly on the higher side for a woman. My upper limit is 89g and I lift heavy weights almost daily.

(James storie) #7

Now this is just a suggestion, you do what you feel is right. But if I were you, I would quit tracking macros. Just worry with the total carbs (20 grams) and protein. The lower your carbs, the more room you have for protein. I’m not saying eat a lot of protein, it just allows a little more flexibility. Eat fat until you can’t imagine putting another bite in your mouth, then don’t eat again until you are hungry. It’s harder for your head to accept than your stomach. Even if this involves skipping a scheduled meal. The fat percentage on your scale is not accurate, I would not trust it. If you can become more intuitive your journey would be more enjoyable. I don’t know about you, but I can’t imagine tracking for the rest of my life.

(Siobhan) #8

I personally would not advise a break because these very quickly turn into binges.

I agree try lowering protein. I was in the same spot as you somewhat, gaining weight slowly… lowered protein to 1g per kg of lean mass and started losing again.

NO fat or calorie limit. Eat until full!

(Pamela40) #9

I agree I am hesitant to break for fear of going overboard!

(Pamela40) #10

Do you go off total carbs or net carbs. I usually try to stay around 30ish TOTAL carbs as then my net carbs are around 20ish. Before anyone points it out, I need more fiber in my life!!!

(Siobhan) #11

Fiber is really not necessary actually so I wouldnt worry about it.

Heres some other things that could cause weight creep…
poor quality/not enough sleep
stress
snacking
eating too close to bed time
too much protein (1-1.5g per kg of lean mass is recommended)
not enough fat
chronically restricting calories or undereating
High basal insulin preventing further loss - fasting can help
To name just a few. If youve been stalled there are quite a few things you can (and should) try before risking a binge/break

Just suggestions though do what you think is best!

(James storie) #12

If you are having trouble loosing weight, go with total. This take the guess work out of it.