HELP I'm stuck!

(Kimberly) #1

Been on keto since May lost 15 lbs in first 19 days then a few more over summer then NOTHING??!! Macros under 20 daily all Macros in check, drinking lots of water started IF in September fasting 16 hours M-TH nothing increased to M-F 20 Hour fast daily w/fasted cardio dropped two lbs last month can’t get scale to move any further I’m 5’3 152 lbs wanted to lose a few more any other suggestions??

(Robert C) #2

I have two suggestions if you want to jump to your goal weight quickly:

  1. Stop the cardio and do strength training only.
  2. Fast 2 or 3 days a week.

A cardio session burns only a few hundred calories (very few calories as you do it often and become efficient) and makes you hungry and is a stress so can put your body into a mode where it resists losing weight.

Fasting for a day (once keto adapted it is easier) burns a few thousand calories in a day.
Fast 2 full days a week and you’ll drop a pound a week pretty much for sure.
Dr. Fungs protocol of 36 hour (breakfast to next day dinner) or 42 hour (dinner to the second day’s lunch) fasts 2 or 3 times a week will probably get you 2 or 3 pounds down a week.

The final pounds are stubborn, so you might want to think about being a little more aggressive if your body seems to have come to its keto resting place. This way you might be able to finish up your desired changes pre-2019.

(Kimberly) #4

I’ve been an athlete all my life (competitive gymnast) then runner/weight lifter in my adult life so I will continue to lift, cut out the cardio and try the fasting that you suggest I’ll let you know how I make out! Thank you so much!!

(Kimberly) #5

Yeah I do like my cheese I’ll try to cut it down too see if that also helps!

(Carl Keller) #6

Are you hungry? Do you have constant energy? It could be you are not eating enough. Your body can go into starvation mode and dearly hold on to fat, if you deprive it for extended periods.

Or perhaps you are eating too much fat and your body can find adequate fuel in your stomach and has no need to burn body fat.

(Kimberly) #7

Hmmm… ironically I’m not hungry when I’m fasting only eating during a four hour window I suppose it’s possible I’m not eating enough I’m not one to count calories just macros

(Kimberly) #8

Quick question should I continue my M-F 20 hour daily fast WHILE throwing in a 24-36 hour fast once twice a week or should I go back to eating breakfast lunch and dinner on the other days?

(Robert C) #9

My suggestion was 36 and 42 hour fasts - eat something like:
Sunday dinner
Tuesday lunch (a 42 hour fast to start the week)
Tuesday dinner
Wednesday breakfast (finishing 3 meals in a row to start another fast)
Thursday dinner (a 36 hour fast)
Friday dinner (a 24 hour fast)
Eat any/all meals you want Saturday and Sunday and start a new pattern (possibly different order or maybe 3X36 hour fasts) the next week.

Make it fit your week - if you have a planned business dinner on Wednesday night, maybe start the week with 36 hour fast
Sunday dinner to Tuesday breakfast
Tuesday lunch
Tuesday dinner - start a 24 hour fast before Wednesday dinner.
Thursday breakfast - start a 36 hour fast
Friday dinner

(Robert C) #10

The point is you want full days of no eating (as many as possible) to move weight down quickly - 24 hour fasts (OMAD) can still be seen by the body as calorie restriction because you are getting calories every day.

(Kimberly) #11

Got it! Thanks for the clarification I’m 13 hours in my first fast of the week!

(Robert C) #12

Another thought - don’t weigh yourself this week if you follow this plan.
The ups-and-downs will be large and it is not worth the mental anguish (people tend to only remember the negative).
If you do weigh yourself, do it approximately weekly after consistent conditions (after eating the last three meals or after not eating the last three meals).

(Kimberly) #13

Thank you!! Did just as you suggested and lost two pounds in 5 days. If I can keep this pace I’ll be able to unwrap my goal weight just in time for Christmas!!

(Robert C) #14

Great.

If you want to shoot for Christmas then another thing to do is mentally prepare.
Walk through your future days - if you celebrate Thanksgiving - pack that between two longer fasts so you can enjoy it worry free.
Also mentally walk through shopping at the mall (this was always difficult for me).
With friends or alone, think of how you might handle that fasted vs. a latte and Mrs. Fields cookies (not much keto in a mall).

(Kimberly) #15

Yes, will be doing Thanksgiving but all keto friendly! I’ve never cheated on keto since starting not worth or willing to kick myself out of ketosis!! I want to eat this way for the rest of my life I’ve never felt better!