I'm losing weight again after a 1.5 year stall


(carl) #1

I know many of you probably heard this on the 2 Keto Dudes podcast, but I seem to have cracked the code to my stall. Basically, since losing 80 pounds, I just did lazy keto. I focused on what to eat (and what not to eat) and not so much on when or how much. I would slowly gain 10 pounds, then do some IF or a 2 day fast to take it off again. So, I had my fun. A few weeks ago I decided to get a bit more disciplined with a pattern that had worked for me in the past.

I eat one meal a day, but a big fat meal. In fact, it started as mostly pork belly, with all the fat. I didn’t eat anything else for a week. Also, I made sure to eat in the late afternoon, and only spend that meal time eating. I ate less protein, about 60g, and more fat until I was stuffed. That full feeling lasted all night and carried over until morning. If I was hungry before my meal, I had an iced coffee with heavy cream.

After about a week of that, and losing about 9 pounds, I went to LC Breck. That was feasting feasting feasting. I didn’t put on weight there, but I did at my next stop, the Microsoft MVP Summit in Seattle. I had to go out to eat every night. There was never enough fat, and on the last day I succumbed to bread carbs. I came home 5 pounds up, but determined to get back on the horse.

So last week I started Monday. It’s now Sunday, and I’m down 9 pounds again.

This week though, I didn’t stick to pork belly. I had a couple rib eyes (on different nights), some ribs with butter and no sauce, butter poached burgers with bacon and cheese sauce on oopsie bread, and always fat to satiety. I also made chocolate mousse and vanilla ice cream with allulose. Before you use a lot of that, test yourself. It works for me, but may not for you.

Eating a meto variety didn’t matter. I am still constantly feeling full, never hungry, and the weight is coming off.

So, for me, I have figured it out. It may not work for you. I don’t know. All I know is that I’m so happy to be doing this. I feel great. I’m eating delicious food. I’m not hungry, and I’m losing weight again.

Keep Calm and Keto On


Six Months - Comments and Questions
Calories DOES matter on keto
Hello new journey Am I not eating enough?
Lower Fats Once Adapted?
Podcast #119 - Nina Interview - Question about Carl's stall
Omg! Pork belly!
(Roy D) #2

Congratulations! Glad to hear you found a path to continued weight loss.

KCKO


WTF! Why am I gaining if I’m not eating carbs
(Sophie) #3

Thank you for telling us about your 1.5yr stall. It makes my several month stall seem paltry in comparison. KCKO!


#4

Great to hear this Carl.

It really helped me to hear on your podcast to add MORE fat to my meals. I was not feeling full until I did that and lost 5 more lbs. I am 3-5lbs within goal. I also cut out keto treats (ie fake sugar) which really helped with the cravings. Even quit my Trident gum habit.

I also joined Overeaters Anonymous and it has helped a ton too. and since I already have a food plan (in addition to OA)(ie keto) I am on my way to food freedom!

Thank you for your help.


I don't have cancer
(*Rusty* Instagram: @Rustyk61) #5

Thanks @carl. I’m struggling with the same thing right now. I have been stalled since the first part of January. I’m going to thighten up the reins.


(Dameon Welch-Abernathy) #6

That’s great to hear, Carl!
I’ve definitely started going with “fat to satiety” in my diet.
Easy to do at home when I’ve got easy access to pork rinds, but a little more difficult when I’m traveling.
Which…is fairly regularly.

I think I may have broken through my stall, but even stalled, I was losing a little around the waist.
We’ll see how I do on the road the next couple of weeks.


(Liz ) #7

Carl, thanks for sharing your strategy! This is so interesting. Listening to the podcast I was wondering how much protein you were eating so I’m glad you said in this post how much.

Do you think your new weight loss has to do with lowered protein? I know it’s also about tightening up timing & ensuring satiety through fats, but how much do you think the protein matters in your case?


(Candy Lind) #8

That means cutting the japs, right? :smiling_imp:


(PAULA GRAINGER) #9

Thanks


(carl) #10

Definitely. I’m eating more fat and less protein. If I have too much protein, all the fat in the world won’t help.


(Kim) #11

I have been stalled for a while now, and I am getting frustrated, because now, some weight is coming back on. I know that 1. I need to track (I have become lazy) 2. I NEED more fat. 3. I need to eat less protein.
Starting Monday (after a weekend away trip) - I am going to go Dairy free for 21 days before an 8 day cruise next month!
I need to break the stall !!


(Cash Foley) #12

I’m so down on this! I talked to my buddies about this and the concern that was always expressed was “if you go low calorie your metabolism will slow down”. I figured if I asked here I’d get the same answer. That’s what our best experts say.

However, I don’t think it’s proven. I don’t think there have been calorie restricted, high fat, negligible carb tests. Without that, we only have speculation and n=1 experimentation.

My reasoning is, if I eat high fat, have body fat to burn, don’t raise my insulin with carbs or protein, my metabolism shouldn’t slow down because it shouldn’t be energy deprived.

I’m an eggs guy. I like fried because the rich yokes make feel full. Cream cheese and macadamia nuts for desert.

MCT oil to kick start ketosis. Maybe anyway. It’s a story. I don’t measure my ketones any more. I feel great and weigh less than I have in decades. I lost 80 pounds but seemed to find 10 somewhere. I don’t cheat (very rarely anyway) but have experience the yo-yo of fasting. I think Kirkland Protein bars, steaks, and too much heavy whipping cream have sabotaged me.

I always have extreme hunger after fasting 3+ days and eat tons of keto. Next time I extend fast, I will be disciplined and stick with the ultra high fat until I’m satiated. That might limit the yo-yo.

Keep calm and Keto on!


(Rob) #13

Congratulations, that is the very essence of fat adapted keto. Keto people don’t refer to it as calorie restricting to separate it from the bad, carb-fueled, Biggest Loser kind. Similarly no-one is referring to fasting as calorie restricting even though by definition it is.

Until you become fat adapted, everyone says eat to your macros (all the fat) to avoid the starvation effect, but once you’ve cracked it, the standard advice applies - very low carb, moderate protein and fat to SATIETY. For most, this creates natural calorie restriction, we just don’t go on about it :stuck_out_tongue_winking_eye: You do see a lot of people advising against overt calorie restriction but it is usually to newbies who want to restrict based on an old CICO mentality.

I am full on 1500-1800 kcals a day even though I should be on 2000-2300 but that is what makes me full at keto macros. It probably won’t when I get closer to my goal but I look forward to crossing that bridge when I get there :grin:


(Jennifer Kleiman) #14

In fact check this out, just published March 22 2018

In 53 (34 CR and 19 control) non-obese adults, we tested the hypothesis that energy expenditure (EE) and its endocrine mediators are reduced with a CR diet over 2 years. Approximately 15% CR was achieved over 2 years, resulting in an average 8.7 kg weight loss, whereas controls gained 1.8 kg. In the CR group, EE measured over 24 hr or during sleep was approximately 80–120 kcal/day lower than expected on the basis of weight loss, indicating sustained metabolic adaptation over 2 years. This metabolic adaptation was accompanied by significantly reduced thyroid axis activity and reactive oxygen species (F2-isoprostane) production.


(Cash Foley) #15

This study doesn’t speak to macronutrients at all.

I’m not sure what you are meaning.


(Jennifer Kleiman) #16

The linked study shows that if you go low calorie your metabolism slows down. True that it hasn’t been shown that losing weight through keto/fasting will prevent this.


(Adam Kirby) #17

I’m curious, do you know your fasting insulin, Carl?


#18

I’m entering mid-discussion, so there may be something I’m missing but what @Capnbob and @cashfoley seem to be discussing is that once the body is fat-adapted, you’re not actually calorie-restricting because the body has its own source of fuel.

Assuming you have fat to burn, you’re keeping insulin low and you’re fat-adapted, it might be something like:

1000 calories from food on your plate + 1000 calories from body fat = 2000 calories

which is not CR, but it looks like it is (if you’re only measuring exogenous calories).


(Michele) #19

And that’s a lightbulb :flashlight:moment!


#20

I read the blurb. So it simple calorie restriction not calorie restriction with keto?

Not sure why they spent money on this experiment, Keys’ Minnesota Starvation Experiment proved this a long time ago. So does every episode of the Biggest Loser. Prolonged calorie restriction on a typical Sad diet will result in metabolic slowdown.

The question is if you are fat adapted and have enough stored body fat to supplement and are able to access it, will you still have metabolic slowdown? Assuming you eat fewer calories than your body requires and your body supplements with its own fat stores