In a big time stall.. help!

(Janet Ortiz) #1

I’ve been doing keto since April… I am down 32 lbs and many inches but the past month I have been stuck. I even adjusted my current and goal weight to see if my macros changed. They showed an increase in my calories. I gain weight smelling food… but this stall has me really down…I still have 45 more lbs to go. Any suggestions would be great!

Janet

(Jane) #2

Can’t offer any suggestions w/o knowing what you are doing now.

What does a typical day of eating look like for you? List the things you normally eat every day. Dairy, nuts and artificial sweeteners are notorious for causing stalls.

You should be fat-adapted - have you tried IF or EF yet? Both at great tools to break a stall.

#3

If you’ve lost weight and decreased your goal weight then the calculator definitely should have gone down; not up. Regardless though, if you use 5 different calculators you’re going to get 5 different answers. From what I’ve learned, you should probably just calculate your own (focus on macros; ignore calories):

  1. Carbs: ~20ish max
  2. Protein: Try 1gm per 1kg of lean body mass(not just your weight). You can use this calculator to give you a suggestion of what your LBM is.
  3. Fat: this one is trickier (for me anyway). The standard answer is “eat fat until satiety”. However, I’m not sure I know what “satiety” really feels like. It’s kind of tough to define. Maybe someone can chime in and help you with more info. For me, I basically just try to get as close to my protein macro as possible and in doing so I add in healthy oils/fats whenever possible. In other words, I like to use eggs to help get my protein, so if I fry them with butter that adds in good fat too. Tuna “salad”? Add in lots of mayo and/or olive oil. This seems to be working well for me, but if I were to hit a stall I’d try to adjust the fat macro first so that my body used more body fat instead of plate fat (dietary).

Aside from macros:

  1. you might want to keep a strict-ish food journal for a week just so can actively see what you’re eating. You might find that, once you’ve got it down on “paper”, something sticks out to you as a stumbling block. IE, hidden carbs, a lot of sweeteners, or doing too much snacking.
  2. Have you started doing Intermittent Fasting (IF)? If you haven’t, that’s a big tip that I see has helped a lot of folks. Start with 16:8 (not eating:eating), then 18:6, 20:4, and/or One Meal A Day (OMAD).

Good luck!

(Janet Ortiz) #4

Thank you for the suggestions. I have done IF… I’ve also done reboots that help but i can’t afford to do those all the time.
I input all my food that I eat and even liquids into my keto app I use. I am very particular in what I eat and drink… almost always water or decaf coffee with heavy cream and stevia.

I may need to adjust my protein intake as well.

Thank you again!