Looking for help!

[Jjr]

I have been on a plateau as far as the scale goes. I am hovering at around 65-70 pounds lost in 6 months. I am still losing some inches, but very slowly over the last 2 months. It is a little disheartening, but it happens and I am confident it will pass eventually.
I have had many great results
Tri 399 to 139
Weight 400 to 335
Waist 60” to 48”
CRP 4.6 to .3

At my 3 month blood work I was very impressed, but I just had 6 month blood work done and there are some things concerning me

1)Hba1c 6.4 to 5.8 (at 3 months) to 6 (at 6 months)
2) fasting glucose 113, 108, 114
3) slightly low ast
4) slightly high co2
5) started testing morning glucose and ketones and the last 3 days glucose has been 115 and ketones .1.

I have not really changed anything in my diet, and I do not cheat or have cheat days.

Any suggestions would be appreciated.

[PaulL]

That is a significant improvement, so I wouldn’t be too concerned, just yet. But it is definitely something to look into.

I’m wondering about “hidden” carbs. It would be well worth it to look at what you are eating, and if anything has a nutrition panel and a list of ingredients, take a look at those ingredients. Are you familiar with all the various names for sugar? There are well over 100, not counting alternate spellings. Not only is every ingredient, the name of which ends in “-ose,” a sugar, but manufacturers have taken to calling sucrose “evaporated cane juice,” “agave nectar,” and the like.

In addition, compare the portion size shown on the nutrition panel with the amount you are actually eating. In the U.S., the label laws permit the manufacturer to choose a portion size that allows them to put 0 g of sugar, if the amount is under half a gram per portion. So if the amount of sugar is 0.49 g per serving, and you eat two servings, you are actually getting very nearly a gram of sugar without realizing. (In civilized countries, the manufacturers are required to state the amounts per 100 g of product, regardless of portion size, so you can know what you’re getting.)

If you take any supplements, it is especially important to check the list of inert ingredients for sugar/carbs, since a lot of pills contain a fair amount of filler.

[Jjr]

Thanks, I don’t take any supplements at this point. Except an electrolyte which has no sugar.
I may be eating too much protein, and too many calories in general though according to a bmr and activity test I am well below the calorie threshold ( though I am not a big proponent of calorie counting)
This is everything I ate yesterday weighed and entered and tracked.

[Monurse]

Your calories are pretty high, espcially if you eat that many calories everyday. You mentioned your current weight. Your height and age would help also. How many times a day are you eating?

[Jjr]

Age 41
Height 6’1-1/2
Weight 335
Fat free mass 205
BMR 2464
DEE (daily energy expenditure) 4188

I have been eating 3 times per day, no snacking, usually 6 am, 12, pm, and 6:30pm. I was fasting, but after I lost so much weight I started getting light headed when fasting. I take 2-3 tablespoons of salt, plus electrolyte supplements.

[Monurse]

If you have been keto for 6 months, I would try adjusting your macros. Eating less fat, and fewer meals per day. Maybe try OMAD every other day. Change things up! We don’t need to eat at the same time everyday. Our metabolism gets used to that. Hope that helps
KCKO, Keep us updated

[Jjr]

Today’s macros…

[Monurse]

Maybe @That_Fat_Guy can chime in here… I still think your daily caloric needs needs to go down and macros needs adjusted. Maybe try skipping breakfast, or just have BPC?

[Mnketo46]

I would say it’s time to shorten your feeding window. Keep your intake where it is if you want but have an 18:6 fasting window or something along those lines. I think you need to give things a good shakeup in order to get things going again.

[Jjr]

Bullet proof coffee at 10

Lunch omelet 3 eggs 2.5 oz sausage,.5 oz ham, 1 oz cheese, 2 T butter

Beef roast in mushroom and cheese sauce 7.2 oz, 1 bratwurst

Quite active, Carpenter, moving, climbing, constant from 7:30-5:30.

For today fit bit says
10,000 steps
9 active hours
5.3 miles
4864 calories burned
11 flights of steps

[Monurse]

How did you feel eating fewer calories? That menu looks good. Do you think you are fat adapted yet? If so try eating less dietary fat so your starts burning the fat you have. Instead of the fat you eat.

[PaulL]

Personally, I wouldn’t worry about the calories. The whole point of a ketogenic diet is to eat in a way that enables our hormones to do their jobs. Keep carbohydrate low and eat to satiety, and let your body decide how little or how much. Most people find that getting their insulin level down allows the other hormonal signaling mechanisms to function properly again. It was a revelation to me what satiety really feels like, and I am satisfied on a ketogenic diet long before my belly is actually anywhere near full.

The problem with restricting calories on purpose is that it is impossible to accurately estimate our daily energy expenditure, especially since the body raises and lowers the metabolic rate in response to how much food we eat. Some people have found, somewhat paradoxically, that eating more helped them lose fat. Given a low-carb environment, the body seems more willing to part with excess fat during times of caloric abundance than during times of caloric restriction. As Dr. Westman says, “Calories do count, but we shouldn’t count them.”