Help and Guidance

(Colby Johns) #1

Hi everyone! So I started the ketogenic diet the beginning of the year when I looked back at a photo from Christmas and couldn’t believe how chunky my face looked! My older sister was the one who introduced me too it and I went from 192 to 174 between January and March. After losing that initial amount of weight I stalled and figured I just needed to take a break and start again. I kept with a healthy diet but ate more than my fair share of carbs for sure. I didnt gain anything back but I still wasnt at my goal weight. I just started back up the middle of August and I am now at 158. My goal is 135-140. However I have hit a stall as of last week. I am not sure if I should change things up, if so how? Would it be wise to, take another break, and start back up? I understand keto shouldn’t solely used for weight loss but it is the first diet in many years that I have tried that has actually worked for me! I would like to reach my goal by the end of the year so any and all suggestions are welcome please!

I am a 24 year old female at 158lbs

(Jennifer) #2

Switching things up is what helped me get over my stall. This included making sure I wasn’t eating the same thing every day, shortening my eating window, and increasing my extended fasts. The body gets used to things very quickly, gotta keep it guessing. :blush: Congrats on your progress so far! Fantastic!!

(Colby Johns) #3

Thank you! So if I potentially switched up my fasting window along with some of the foods I eat, this might help me get over that stall?

(MelissaH) #4

@skepticalgiraffe took the words right out of my mouth :blush: change things up, incorporate some fasting if you think you can, and try to eat whole foods with limited cheese. Your body gets used to your calorie intake and the times you always eat.

(Amy Ramadan) #5

There is no " one size fits all" here, you basically have to make small changes, preferably one at a time and see what works for you!! Don’t rush it, you will get there, and you have made fantastic progress so far!! Focus on how far you have come, versus how far you still would like to go!! And there are also the non scale victories as well. Keep in mind, you didn’t gain the weight overnight and the fire you won’t lose it overnight!! Slow and steady wins the race here. Think about what you have already done for your overall health!! Hope this helps!! :clap:

(Colby Johns) #6

Thank you for your input! I do have to say the non-scale victories have definitely helped me keep going. Question. What would you guys recommend for exercise? And would you incorporate low carb protein shakes? I fast from typically 7pm-12pm. Im going to try switching my fasting period as well as incorporating more low carb/no carb drinks that are filling.

(Katie the Quiche Scoffing Stick Ninja ) #7

You have not supplied us with any information regarding yourself.
Calories, macros, height etc

I would not recommend exercise until you are fat adapted again, if you were to begin with.
I would not bother with low carb protein shakes either, not when I can eat the protein myself.

I do strength training with a combination of fasting/feasting on off days. F*ck Cardio, lol.

(Chris Meservey) #8

Changing some things up doesn’t hurt to try. Just keep your changes small (dont group them), so you can measure the impact if - like a good science experiment. Try not to change too many variables. One thing I would do is reflect a bit on what you are eating to weed out any hidden carbs that were hurting your numbers. I am about 9 weeks in and after week 4 my weight loss just stopped after losing 12 pounds. I was still doing my food diary at the time and I went back and checked a few things. One thing i discovered is I was eating way too many nuts, specifically cashews. While good in moderation I was over doing it and exceeding my carb intake due to it. So I cut them out then added in Intermittent fasting 4-5 days a week and now I am trending down again (about .5 - 1lb / week) which is good with me. I am down about 17 now since early September. As others have said its not a one size fits all and experimentation can be the fun part. Reflect on what you are doing and then try something new for a week or two and see how you feel. No harm in it. Just keep at it and you will find your sweet spot.