I keep stalling and fell out of Ketosis again and can’t figure out why!

newbies
(Summer Butler) #21

As of lately only water! No diet drinks period this time. Lemon water at most. :slightly_smiling_face:

(Summer Butler) #22

I made some lemon pepper and some garlic! I am super in love with lemon pepper anything lol

(Ken) #23

If you’re secreting any ketones at all you are lipolytic. Also, you don’t have to have significant amounts showing on strips either. For those following calorically restricted protocols like CKD, it’s common not to show them at all times. Your body just uses them. It’s pretty safe to say that unless you’ve eaten a significant amount of carbs you’re in lipolysis. Ketone levels are fairly irrelevant.

(Ashley) #24

Good to know, I don’t measure mine, I don’t eat more than 20g net carbs, usually I’m more like 5-10 as I been eating mostly meat. So I’m sure I am, tbh I don’t really see what the urine strips show me personally.

(Summer Butler) #25

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(icky) #26

Are you eating enough?
I’m not sure if I’m reading your app right, but it looks like you’re eating very little fat and not very much food overall?
Do you get hungry throughout the day?

I might be reading your print-outs wrong tho…
On the first one it says you had 383 calories for lunch and dinner, but seems to say 475 calories total up the top? I’m confused :smile:

(Karen) #27

Did you put a stick of butter in your beef mix??

K

(LeeAnn Brooks) #28

That’s 838 calories. Way, way, way too low. You’re going to slow your metabolism and lower your BMR like this.

(icky) #29

The top one of the 2 pic’s seems to only say 475 calories, which is even less.
Can that be right?? I’m confused!

(Summer Butler) #30

The circle gives the overall total of calories and fats and carbs etc for the day. I sometimes am starving and other days not hardly hungry at all. I’m out a lot so sometimes I just forget. Still drinking tons of water though. I know the app is confusing it also took me a while tbh

(Summer Butler) #31

I added a tablespoon of butter as I heated it up. I portioned and froze the mix in separate containers to heat as needed. :smile_cat:

(Summer Butler) #32

How many calories would you recommend? I lost 30 lbs then stalled and lost 10 more then stalled again. Im really trying this time to not stall. I’m just glad I found this forum since there’s so many ppl also going through and learning that are helpful. :smiley_cat:

#33

Karen was suggesting you eat the entire pound + veggies in one day. No need to freeze. :slight_smile:

I agree that you aren’t taking in enough calories. I’ve never liked the term “starvation mode” much, but here’s an article that describes the idea. Your body may be reacting to the ten-pound loss.

I like that app (CarbManager, right?). Tracking carbs will help a lot. Now, if you haven’t, go to the settings area of the app and put in your weight, activity level, etc., and see how many calories it suggests you eat a day. I suspect you’re eating about half that. It’s fine to occasionally have a day with very low calories, but you need to have enough for your body to operate efficiently and burn fat.

#34

Link to article: https://www.healthline.com/nutrition/starvation-mode#section3

(Summer Butler) #35

I am going to reset my setting there. The carbs allotted is way too high lol I’m trying to stay around 20. I’m not trying to eat that few calories. One of the main issues and reasons I gained so much was because I ate once a day and maybe one snack after but it was all crap that I had before. Hard to get used to eating better some days. I make a different meal for my family and occasionally they eat the keto snacks unknowingly but for the most part they’d rather not lmao Maybe I need to bring the Atkins shakes back into my plan?

(Debbie) #36

How is your stress level? I have been dealing with a ton of stress and not sleeping lately and my macros did not change at all and I fell out of ketosis. I track everything in My Fitness Pal and I keep an on going spreadsheet at work of my ketones and glucose, a bit of a data geek…

(LeeAnn Brooks) #37

What’s your weight, height and age? That will determine what level of calories you should be at

(Summer Butler) #38

My stress level is high atm. It will settle eventually. I’m mostly low stress and remove myself from stressful situations and don’t do drama at all. Lol I am one of those don’t drink don’t smoke lame boring people embarrassingly.

(Summer Butler) #39

I’m 38 years old 5’2 and 219-220 I seem to bounce on those 2 lbs. My start weight was 259. I will post a pic of progress from my start to now.

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(Consensus is Politics) #40

Looks like all the bases were covered.

Things to remember…

#1 rule. Keep carbs low. If you have type 2 diabetes keep them under 20 grams a day. If you don’t have any metabolic issues other than wanting to lose weight, then you could go as high as 50 grams, maybe even 100. BUT… you really should shoot for fat adaptation first. Keeping carbs lower than 20 will get you there the quickest.

#2: eat enough. You don’t want your metabolism to slow down. You want to keep it running hot. If your intake is really only 900ish, that’s probably way too low. Look up your personal suggested calorie intake and try to keep right on it or even a bit higher, just NOT LOWER.

#3: don’t eat too often. You should really be doing IF everyday. Intermittent Fasting is [EDIT: isn’t, isn’t, isn’t, damned iPhone autocorrect] as bad as it sounds. Pick a window of time, like 9am through 3 pm. In that window of time eat all your food for the day there. Not a single gram outside of that. This ensures your insulin from meal times stays low. With elevated insulin, you can not burn fat. Insulin shuts off fat burning.

#4: remember that other things can raise insulin. Stress, lack of sleep, certain ingredients in food that you might not know about. (i.e. maltodextrin. It has a bigger impact on insulin than plain sugar does. It raises blood glucose twice as much as plain old table sugar does. It’s in a lot of products. Iodized salt, seasonings, cooking powders, Metamucil, Splenda , etc… they all have maltodextrin in them. It’s used as an anticaking agent. Remember, the list of ingredients lists the items in order of highest amounts first. So the further up the list, the higher the concentration. The Splenda erosion [EDIT: wtf Apple? Why does your autocorrect replace a word with a word that’s not even close? How the frack does erosion even look close to sweetener?]I was using had maltodextrin as the first ingredient. It might as well contained 50% sugar.)

#5: keep calm and keto on. As always, ask questions here. :cowboy_hat_face: