Jeff's Accountability Thread/ NEED HELP breaking a stall!

(Jeff Henderson) #1

Hi, Semi new to the forum, but not new to keto. I’ve been keto for 11 months and lost 50 lbs and it’s been really good I’m not the fastest looser of weight but it’s been coming off. I’m down to 203 pounds, my year goal I wanted to get to was 194 so I’m real close but it doesn’t look like it’s going to happen in the next month. I’m writing this because I need help/ getting frustrated. I’ve been stalled out for 4 1/2 weeks and I’ve tried reducing calories, upping protein and really watching carbs nothing has moved the scale. I also think i"m 100% fat adapted at this point and only had about two or three cheat meals for all of the 11 months. I eat about 70% fat and around 17-21 carbs a day around 5%, when I went to more protein I was around 60% fat. Mostly I’ve been 2MAD or OMAD and changing it up every couple weeks or OMAD on week days and 2MAD on weekends seems to work well for me. I’ve had a neck and should issue for the last year and have been going to PT but it’s getting better I have not been working out much besides my 90 mins of PT twice a week. I also been using the “lose it” app. to track macros and it adjusts calories according to my current weight. The other thing I have notice is I’ve been absolutely freezing the last month or so since the weather changed even yesterday it was 53 degrees out I had a sweatshirt on jeans and I was really cold. Today is in the low 30’s here in CT and I already have my base layer thermos on, I feel like something is going on with the stall and being freezing and I need a reset before the new year.

My stats: Male just turned 43
6.2 feet /188 CM
203 lbs. / 92 kg. shooting for 194/ 97 or alittle less over the next year.

I was thinking of starting alternate day carbs to LCHF (130-150) to under 10 carbs per week for two weeks then to carb. weekends and LCHF on the week days something like this:

First two weeks:
M-W-F Carb Days
T-Th.-Sat.-Sun. LCHF under 10 carbs
Weeks three and four:
M-F LCHF
Sat- Sun. Carb days.

I know I will gain some water weight, but hopefully this will reset my metabilism and hormones. I’m not looking for a excuse to cheat and I don’t think this will be a slippery slope and I’ll get back to LCHF full time or if I start loosing again stay to some carbs on the weekends. I appriciate input and what I should expect from this. I just started this plan yesterday and looking forward to my OMAD Porterhouse tonight.

(Jeff Henderson) #3

Looking back at some dates in to my loose it app.

Nov. 19th
two espresso with water in the AM
dinner: low carb Sheperds pie, 1/8 cup of Macademian nuts, 4 tablespoons of regualr sour cream,
76% 140g of fat
18% 72g of protein
6% 24g of carbs
calories: 1,655

Nov. 20th
two espresso with water in the AM
lunch: 2 low carb wraps, 1.5 cups of ground beef 80/20, Mexican shredded cheese 2.5 oz., sour cream 5 table spoons.
dinner: two italian sausage links
52% 92g of fat
37% 146g of protein
11% 42g of carbs (net carbs 24)
calories: 1,537

Nov. 25th
two espresso with water and cream (weekend)
Dinner: ltwo ow carb wrap, Pistachio 1/3 cup with shells, bacon thick cut 4 big slices, Turkey breast, 4 tablespoon of mayonaise
64% 113g of fat
27% 109g of protein
9% 35g of carbs (net carbs 16)
calories: 1,592

alittle cream on the weekend, some hard alcohol one day a week.

(Bob M) #4

I’m also in CT.

I was doing intermittent fasting, and over time began to get cold. I tried two things: (1) stopping the intermittent fasting and eating two meals per day, and even more if I was hungry, I followed my hunger signals (one day, I ate 4+ meals, couldn’t stop eating); (2) at some time later, I started taking iodine (Lugol’s iodine solution, I’m at 6 drops per day).

I’m no longer cold. Which one worked (or both together)? I’m not sure.

But to give you an example, you and I are nearly identical in weight, and my lunch today was 1,000 calories, 98g protein. I’ll have dinner, which will easily be the same. So, I’m easily eating 500+ calories more than you are a day.

I fasted last week for 4.5 days, and after HIIT Saturday morning and waiting too long to eat due to family events, my lunch was some ridiculous number of calories (1,700?). And I ate a huge dinner, too. I would not be surprised to hit 3,000+ calories that day, though I don’t track (I did put my lunch in the "what did you keto today, and it was 6 eggs, 12 ounces salmon, parm cheese, olives, and I counted then, but normally I don’t track anything - macros, etc.)

(Bob M) #6

I don’t think this is true. That is, it IS a side effect, but I used to only get cold when fasting multiple days, and then mainly at night. I got to the point where I could not fast a day until dinner, without being FREEZING. I couldn’t touch my own hands to any part of my body, they were that cold. My kids or my wife wouldn’t touch me, my hands were that cold.

That’s not a side effect of fasting anyone should go through.

I fixed mine by taking time off, eating more when I do eat, and (possibly) by adding iodine.

(Jeff Henderson) #8

HI, where in CT are you I"m in Brookfield and thanks for the info. I just ordered the Lugol’s iodine solution. I agree maybe I need more calories, but it’s hard to add calories when you are stalled and read so much about you can’t loose or burn fat unless your a calorie deficit, I also did go back to 2MAD to see if that would help.

(Jeff Henderson) #9

I do make a drink of lemon potassium, magnesium and pink salt like once or twice a week (leg cramps). My hands and feet have always been cold, but just after loosing the weight I’ve been even colder whole body this past month or so. Yes I’m at a computer a lot during the day.

(Carl Keller) #10

I’ve read that when the body feels like it’s not getting enough calories, it conserves energy by heating the extremities less so that it can spend more energy on better heating the organs.

There is some information on the web about carb refeeds but I’m honestly not sure if it will work for everyone. But most of the info seems to suggest that a carb refeed is like jumpstarting a stalled weight loss. It’s an attempt to reset hormones, restore metabolic flexibility and convince the body that it’s not starving so that fat burning will resume again.

(Jeff Henderson) #12

Hi Carl,

This is in-line with what I was researching and heard from people on here. Thanks for the link. Again like you said I don’t know if it will work and it does feel extreme after being Keto for 11 months.

#14

But does it have to be a carb refeed? Why not just eat keto foods at your TDEE (or even above), by maintaining your 20 g carbs and your reference weight protein and upping fat? This will jump start your BMR, which seems like it may be down-regulating.

(Jeff Henderson) #15

Possibly, but right now I’ll not messing with it doing a carb meal and dessert one night a week. I broke my stall and as of yesterday day I’m in onederland. 198.6 yesterday morning I was stuck around 203 for around 10 weeks. Last night was my carb night back to normal eating today but I’m sure I won’t eat till dinner or when I’m really hungry.

#16

That’s great. Congratulations!