Help? One month plateau?! Fat fast? 16:8 Fast?

#1

Hi all,
I have been doing Keto since October 7, 2018. Made it through the holidays, no problem, even if I stole a nibble I still lost or if I stalled it was for only a couple days. It’s now been about a month since I’ve had any loss. If anything I go up 2, back down 2. I’m down a total.of 20-22lbs, it’s up and down. I never go below my lowest number from about a month. I had done intermittent fasting before keto and it didn’t seem to do much for me. I have no problem w the not eating for 16 hrs. But I was wondering if anyone has had results with Fat Fasting? If so, what was some of your menu and loss? Thanks for any advice!

#2

Are you eating higher fat than protein? I’ve been reading a lot of information on this and seeing a lot of comments from people that if you are doing keto for weight loss, you need to lower the fat amount some so your body uses your own body fat as fuel. You made be eating all the fat you need to maintain and your body hasn’t needed to eat itself yet (gross but the best way I can put it, lol). I’m trying to preven a stall myself but increasing my protein and decreasing my fat a smidge.

I don’t know much about fat fasting though. Could help with insulin resistance.

#3

Hmmm, maybe I should try that, decreasing the fat. And maybe dairy too?.I tend to grab Slim Jim’s, a piece of cheese or Almonds for fat/protien when on the go and no time to pack a meal. So do you think more chicken, lean steak, tuna, maybe keto shake? How many grams of fat do you eat? I’ll have to double check my recommended macro allowance I guess.

#4

GI’m still relatively new but I’m trying to learn from all the people here and I actually am a bit of an outlier since I’m a vegetarian. I have been eating about 20-25 net carbs, 70-80 grams of protein, and 120-140 grams of fat, about 1600 calories a day and sometimes more. I’ve been dropping an inch per week off all the parts since about week 2 and fasting 24hrs 3 days a week plus 16/8 or even 20/4 the other days since week 2.
This week I’ve started increasing my protein to 120 grams or higher and decreasing my fat to under 100 and preferably about 90 grams. Sort of a switch of gram totals. Although today I did 170 grams of protein and 104 grams of fat. I feel fat adapted and I want my body to see my butt as food instead of my dinners, lol. To lessen the fat, I would try cooking with less butter or oil, not eating fat bombs and if you’re doing bullet proof coffee or adding extra fats just leave it out if you are doing any of those things. I would give that a try and just live off the fats in the meats, avocados and nuts etc. Not low fat, but lower than non weightloss ketoers need. I don’t feel comfortable enough in my knowledge of meat to steer you away from one type to another lol

(Frank) #5

The dreaded stalls. Ugh. Our body’s amazing ability to just say to us hey we’re cool just where we are. Screw that. Time to shake it up. Check out keto Roulette. Takes a bit of setup time but it works. We tend to get set in our patterns. Eating. Not eating. Food. Exercise. Etc etc etc. I did keto Roulette back in mid November 2018 for 30 days. Reset everything down 2+lbs and have been there since. Give it a shot. It doesn’t cost anything. Just search keto roulette in the maintenance category and read. If you have any questions just ask.

#6

Thanks! Definitely going to check it out!!! I’ll take you up in the question part if I need to, lol!

#7

Hi, thank you so much for the info! I think I need to cut some added fat and calories :frowning: Definitely want it coming off the butt too, lol. I’m not the greatest at keeping detailed track of everything. I used to be w just tracking carbs and calories. This is a little more in depth, so I need to get more discipline now…gotta step up I guess. Fingers crossed but I NEED to do something to get things moving again, I was going so good and then BAM, hit the wall :(. Thanks again for your help!!!

(Frank) #8

Anytime!

(Jane) #10

Lots of us here do not gain weight from adding butter and HWC to our coffees and cooking with butter, ghee and bacon grease. Just depends on the individual.

#11

Of course :). I’m just going off what I’ve learned from watching seminars by Dr. Fung and others specifically about keto for fat loss and the difficulty some run into when they take in enough energy from fat specifically so that your body does not use your own fat to fill in the gaps. Each body is unique and some folk can eat much more fat and still lose weight, some have to tweak it

(Allie) #12

That is simply not accurate. If you’re gaining weight from eating fat then something else is going on with you.

Keto is high fat and the calories your body gets from that fat are necessary.

#14

I would just like to clarify that I’m not advocating a low-fat approach if you are experiencing unwanted gain or a stall. I’m saying that the professionals I have been studying say to adjust the ratio of fat to protein. Essentially to do like 5/30/65 or 5/27/68 for your macros instead of 5/25/70 for weightloss. After fat adaptation, your body will use your own body fat to make up the difference. It can break a stall or stop gain. But if you’re doing low-fat, like 30-40% you probably won’t ever be fat adapted and that is not a ketogenic way of eating.

#15

Back to the Keto Roulette…I’m not sure I understand. So do you just do all different types of fasts, different “techniques” or things to trick your body each day? Did you mention an app? Thanks! :slight_smile:

(Frank) #16

The app is called Lucky Roulette. I created 4 different “wheels”.

  1. Eating pattern (omad, 2mad, 3mad, etc)
  2. Exercise (walk, resistance bands, core, no exercise, etc)
  3. Dessert (berries, dark chocolate, beer, nothing, etc.
  4. Stress relief (sauna, yoga, read, misc hobby)
    I spun each wheel every morning and that dictated my day.
(Frank) #17

At the end of each day before bed I would journal how that day went and post it. Did that for one month and brought my weight down consistently throughout the month.

(Frank) #18

The best thing to do would just read the posts. I think it’s under the maintenance category. Search keto Roulette.

#19

Great, thanks. When I get out of work I’ll definitely check it out! :slight_smile:

(Mel Simpson) #20

I’m about to embark on a fat fast. Last time I did 5 days and lost 9 pounds and regained 3. I had a fatty coffee and MCT oil as needed…only 1 to 2 tbsps a day.
I basically don’t to get back on track but heard it works well for a stall too. We are coming home from vacation where I ate anything and everything and even ate when I was full. It was gross. Will be home in about 15 min where I will be able to see what the damage is based in the scale. It won’t be pretty but fat fast for 3 or 4 days will get me back on track.

(Jane) #21

@Shortstuff and I were responding to the poster who advocated removing all additional fat from the diet, including those you cook with. Not you.

If you are stalled then by all means try reducing your plate fat. Just don’t eliminate it :grin:

(Full Metal KETO AF) #23

@ketoquestion I was hoping you’d clarify your comment about not adding fat if you want to loose fat. I took that to mean “ Don’t eat cheese and pour oil on your food if you’re trying to loose weight”. Which in theory is sound advice as long as you aren’t advocating some kind of low fat or fat free eating. I assumed you meant just don’t add extra beyond what’s in your actual meats, eggs and what oils you need for cooking them. But now I am wondering if @Janie had it right after your last post.