How to get over the platue

(Kellie) #1

What are some ways to get over the stalling hump or platue . I’m not sure if I plagued but I know my weightloss has slowed. I have lost 23 pounds in 3 months so my BMI is 26 which is close to the healthy range highest being 25 but I still would like to loose about 30 more pounds . ( currently at 161- started at 184 - 5’5 female) I have been 161 consistently these last two weeks so I’m not sure if I hit a platue or if it’s just going to be slower now or what. I don’t really excersise ( so if I should to get me out of a platue please say something ) but Iv very strict keto no sugar at all and 20 g carbs or less a day . I eat mostly the same foods every day and keep my calories under or around 1300.

7 am Breakfast - black coffee with heavy cream

9 or 10 am Snack - string cheese , some almonds , half an avacado , hard boiled egg

11:30 or 12 Lunch - salad with cucumber , tomato and avacado dressing with chicken.

3 or 4 Pm Snack - tuna with mustard

6 or 7 pm Dinner - piece of dark chocolate or chocolate chip cookie I made or cheesecake I made ( all keto approved )

I don’t eat a lot when I get home from work because I’m not super hungery since I just ate 2 hours before Plus when I get home from work I usually just shower and relax and go to bed at about 8 or 9 so I just eat something quick lol not even a meal it’s mostly just an after work treat as you can see

(Diane) #2

I think there is a general consensus that as you get closer to your goal, your weight loss will slow.

That said, I would suggest moving towards fewer meals/snacks over the day to try and limit the number of insulin spikes you are getting over a 24 hour period. Maybe try eating the food from your morning snack and lunch at lunch time. Do the same for your afternoon snack and dinner. When your body has significant insulin in your bloodstream, you are unable to burn fat. With more time between meals, you allow your insulin levels to drop and allow fat burning to occur.

Make sure you are eating to satiety. You don’t want to eat so little that your body starts conserving energy and lowers your RMR (resting metabolic rate). This will hurt your weight loss over the long term and limit or stop any metabolic healing that often occurs with eating Keto.

Just a couple of ideas that occurred to me while reading your questions.

Good luck!

#3

That looks like so little food to me! I could have that in one meal and probably still have room for more. But that’s not what you’re asking :slight_smile: and I’m not very savvy with calorie levels.

Echoing Diane’s suggestion: I would try to concentrate those sessions into fewer meals so that you get less time under the insulin curve.

(Eric - The patient needs to be patient!) #4

Also seems like the fat ratio is low.

(Kellie) #5

Does having coffee with heavy cream spike insulin levels ? Should I just stick with only water for like a week ?

(Diane) #6

How much cream are you using per cup? How many cups per day? Are you also using an artificial sweetener in each cup? Do you drink your coffee all at once? Or sip over the whole morning? The answers to these questions can impact how much insulin response you might have.

That said, there are minimal carbs in heavy cream. So, any insulin response to just the coffee and a small amount of cream should be minimal. Many Keto folks drink coffee with cream for breakfast.

:yum:

(Kellie) #7

I only put in 2 table spoons heavy cream - 100 calories and 2 carbs , 10 g fat and 2 packets of stevia . And I sip on it from the time I get it which is from 6:30 am to about 7 am to about 9 or 10 am.

#8

No, fat has a very minimal effect on insulin. Even the artificial sweeteners (that bad ones) that provoke insulin don’t really spike most people. Cause more of a response than we typically like, sure. SPIKE? not really. If you have a glucometer you can typically catch the response in your sugar if you want to see what anything does to you, gotta test every couple minutes to catch it, but it can be handy if you think something is messing with you.

(Kellie) #9

I just don’t know if the morning coffee is a deal breaking in breaking the platue or not. I would prefer to stick with my coffee routine and then just not eat a damn thing until noon but if the coffee has to go too so I can get over a platue then see ya!

#10

I doubt it, HC is all fat, and fat is what we eat unless of course it’s the dairy itself which you’d probably know by now if you had an issue with it. Unless you’re sedentary the first thing I caught is your low caloric intake which can hold you indefinitely if your body wants more and you’re holding it back. Past that I’m a big fan of fasting for busting through plateaus and I’ve also had good luck with more or less going carnivore for a week or so which does almost as good as fasting for me and the wife.We’re starting to think we may have some issues with some of the veggies we eat. I loose about 2-3in around after 2-3 days of no veggies every time. Weight as well, but it’s something that may or may not hold you up depending on your intake.

(Kellie) #11

I am pretty seditary . And my caloric intake says it should be at 1300-1400 a day

(Diane) #12

Your coffee routine wouldn’t be the first thing I would look at changing. I think meal timing and upping your caloric intake would be better targets for “tweaking” to see if you see better results.

(Kellie) #13

Sounds good ! Glad to hear it because I love my coffeeeeeeee :slight_smile:

(LeeAnn Brooks) #14

I would argue that with you, but I’m pretty sure I already have.

If I were you I’d try to switch things up to get your metabolism thinking again. It sounds like you’ve set into a pattern and your body had adjusted to that pattern. I’d try one day at 1000 calories and the next day do 1800 (if you’re going to continue with calorie restriction that is). It will still average to the same but you body won’t be used to the same amount each day.

(Kellie) #15

I see, thank you!

(KetoQ) #16

I’ve been dealing with a stall and I’ve increased my calories from about 1700/day to 2000+ per day. I’ve even had some 3000 calorie days. All keto foods, no cheats. Sometimes, I’m very hungry, I just eat more fat. Salads don’t do it for me, although I do like my veggies.

I’ve been eating more for almost two weeks and the result is I’m starting to lose again. I’m also very active, but I’ve been taking more time for recovery as well.

What got me to eat more is reading the recent post and discussion on this forum on the Biggest Loser study showing participants gained weight back because they lowered their BMRs, which was caused by the 1000/1200 calories a day diets participants ate while on the show.

The key takeaway is that if you can lose the weight while eating more calories, you’ll keep your BMR high and give you a better chance of succeeding at keeping the weight off long term.