In ketosis, low calories as well but stuck

#1

Hi

This is my first post on this forum - I’m hopeful to learn more, find great recipes and support.

My average is under 10 grams carb per day, often 5-6 grams. I hover from 1000-1200 calories per day as well. I’ve been on low carb now keto for 8 weeks. Lost 10 lbs and have now been plateaued for almost 3 weeks.
Numbers and ratios are good. Moving more into a keto vs low carb diet. I diary everything so I know what I’m eating.

Any ideas how to break this plateau? I have 10 more lbs to lose. I’m 52 yrs old, started at 153 and am now at 143/144 after 8 weeks.

Thanks!

(Dustin Cade) #2

Are you still hungry?

#3

Hello and welcome!

My first reaction to the info you posted is that the calories are too low. If so, this would put your body into starvation mode, and force it to store everything it can and dial down your metabolic rate (i.e. shut down or slow down as many biological processes to reduce energy expenditure).

Have you had a chance to listen to these two podcast with the 2 keto dudes?

The one with Megan Ramos provides some strategies to shake up your system and break through plateaus.

The second podcast describes what happens with the metabolic rate in a feast and famine cyclical dynamic.

Hope this helps!

How is your mood and energy, by the way? Any difference from when you started the journey, through to now?

I hope you stay in touch and let us know how your keto journey is going.

(Sheri Knauer) #4

looks like your doing good with the carbs but I think your calories are too low and that could be why you have plateaued. You did not mention how many grams of fat and protein you consume daily. I am 50 and have been keto for almost 9 months. My average daily calories are between 1600-2000. I’ve lost about 25 lbs (started at 38 and am now 113) while keeping my carbs under 20 grams, protein between 50-70 grams ( I lift heavy at the gym), and fat 140-160 grams, almost daily IF, with some longer fasts thrown in on occasion. So I would suggest increasing your calories being careful not to over eat protein and consider IF if you don’t already.

#5

Not really - the last few days have been lower calorie than usual due to schedule. Most days I’m around 1200-1300.

#6

Thanks, I have not listened to those podcasts but will, I appreciate the great information.

On a personal note, I have multiple sclerosis. I’m blessed that the progress over the last 17 years has been slow however exercise, in general, is not part of my daily routine. If I overheat I get very weak. I work at home and am pretty sedentary. That is why I’ve been cautious of my calories going to high.

I just looked back on my Fitness Pal for the last week. I’m averaging 45-60% fat (mostly nuts, cheese, oils, meats) and 10-15% carbs, the rest is protein. I’m used to low carb so I’m trying to move into Keto but, of course, worry about all the added fat being that I don’t exercise.

Hopefully some of that info will help :slight_smile:

#7

I really hope you discover what works for you and find your path to better health with your MS.

Have you looked into Dr Terry Wahls? She is a doctor who has designed a keto diet for those battling MS. She has MS, too, and was able to transform her wheelchair-bound life to one where she can walk and bike everyday.

I hope you stay in touch and let us know how you are doing.

#8

Part of the low calories is that I have been trying some IF. I will stop eating at 8PM and not eat again until 15-17 hours later. So depending on the day that does affect the calories. I do not exercise (see reply above for info) so I’m concerned about adding too many calories on.

Thanks!

#9

Were you restricting calories before you went keto? Your body gets used to working with what you put in it regularly, I’ve personally noted that mixing things up as per the podcast with Megan Ramos really helps. Have some feast days between your IF days and maybe try a 24+hr fast if you’re feeling up to it.

Also, how often do you eat cheese and cream? Dairy products (except butter) spike insulin and that can also lead to people stalling. Maybe try cutting the dairy for a couple of weeks to see if that helps.

Best of luck with your keto journey!

(jketoscribe) #10

Personally I think the clue is right here: [quote=“lauriannem, post:1, topic:10998”]
I have 10 more lbs to lose.
[/quote]

In my several years (6+ ) of LCHF/keto I see this complaint often from people trying to lose those last 10-20 lbs. My observation is that you want to reach a number on a scale which is essentially an arbitrary vanity weight, but your body wants to hold on to equilibrium which is minutely controlled by multiple systems of checks and balances to maintain exactly where you are.

In other words, what you think you should weigh and what your body thinks you should weigh are two different things. And guess what? Unless you are truly in a starving state, the body wins.

Does this mean give up and abandon all hope? No, it certainly does not. It means finding a way to focus on health and body composition improvement, and establishing an eating pattern that’s no longer focused on scale weight but sustainably maintains the health and physique improvements you fought so to hard to achieve.

(roxanna) #11

Love this. I’m within 10 lbs but am in no rush and if I lose it I lose it. I’m enjoying eating plenty of delicious food and focusing on the long haul.

(Dustin Cade) #12

feeling good, enjoying life is my primary focus, I hardly weigh, really only do it every other month, really so i can share my progress on FB with friends and family… i feel amazing on this diet, I know i’ll get to where i need to be sooner or later…

#13

Hi

Thanks for all the advice. I do need to lose that extra 10 lbs to be where my body should be. I’m early 50’s and have a number of pre-existing issues. At 5’4" and smaller frame 135 is realistic goal, although in the long run I would like it to be less.

I will watch the dairy, honestly it is one of my go to’s. I am not a huge vegetable eater but I’m working on it and using many new recipes :grinning:

I will try to cycling a little and see if that helps as well. RIght now I haven’t eaten since 8PM last night so I have definitely been adding in longer periods between meals and then a few meals closer together.

Thank you again, this information is all really helpful!

(8 year Ketogenic Veteran) #14

Exactly. Phinney weight. Which I am totally ok with.
:phinney: