Lost 22lbs fast and now stuck...suggestions please!

(Liz) #1

Hi,

I started back at keto in January after too long a break for various reasons. I love the lack of hunger which is back with me and believe my macos are pretty good, around 80-85% fats and aiming then for 15 grams carbs so arond 9-10% protein.
This saw me drop those pounds in 6weeks but now I can’t seem to get lower…I need and would like to drop another 100lbs, not too worried if it takes time but think a couple of pounds a week is reasonable.
Usually breakfast is coffee, cream and 5mls of emulsified coconut oil, lunch often the same and some good fatty meat with spinach,asparagus etc. If I am hungry I add butter to reach those macros.
I am a 56 yr old female…any suggestions as to how to shake it up?

Thanks :grinning:

#2

I’m sure others will chime in but a good place to start is to plug in “stall” in the search function. Lots of good discussions on why stalls happen and what to do and how to think about the weight loss journey. Time is on your side and there are various tools to work with you.

Given that you have lost 22 lbs in a very short period, I would question whether this is considered a stall. I think it is just part of the process! Hang in there!

You don’t have to reach your macros. If you don’t feel hungry you can cut the fat amount. Fat is to satiety. Protein first, then some carbs if you want, then fat.

Next step is also to consider intermittent fasting, then eventually extended fasting. These are great tools.

(Liz) #3

Thanks avocadosrule, will look into that, I have tried IF in the past…guess that it may be a good time to try again, appreciate your input

(Todd Allen) #4

2 lbs per week is a fast rate of fat loss to sustain for significant periods of time. It’s easier to lose 2 lbs/week when one is losing water weight and muscle but those aren’t things you want to sustain.

I’m testing a strategy that is working well for me so far which is merely to set a goal for weight and then weigh myself each morning and if I’m below goal I eat normally and if I’m above goal I fast or near fast. This is imperfect in that there is a lot of short term randomness to weight fluctuations which creates random seemingly arbitrary fasting. But over the long haul it all seems to work out. But I’m only targeting 2 lbs / month of loss, hopefully mostly fat, and just for 3 months at a time before alternating to 3 months of focus on gaining muscle while trying to limit regain of fat.

(Liz ) #5

48 year old female. I started out 70 pounds from goal about a year ago. When my slow but steady fat loss ceased around November I decided that my insulin was still too high to let me access body fat and now my much healthier fat cells were holding on oh so efficiently to their treasure. To break the stall I needed to lower my high fasting insulin (assumed since I have never had it tested) and to do that I started extended fasting weekly either 46 or 70 hours. Over the past few months I have started to see the scale inch down again, but in the mean time I went down several sizes in clothing so there are other metrics.

#6

How long has your stall been?

(Liz) #7

Stall has lasted now for just over two weeks…I think either IF or at least a 24 hr fast is on the cards!

#8

On the podcast in the earlier shows they say someone in your position would benefit greatly from IF or extended fast. Or not sure if your working out. Maybe start or if you are go more intense. Or if your already doing intense work outs try lower intesitiy more endurance based.

(Sophie) #9

Have you taken your measurements? If not, you should. There is a chance that you are shifting your stuff around, reconfiguring if you will. Many folks can lose inches without losing pounds. It’s worth considering because there is more to Keto besides scale readings!

(Brian) #10

I’ve had stalls of several weeks. It can happen.

Your body may be needing to do stuff you aren’t aware of before letting go of more weight.

Keep on with good eating habits an it will happen.

(Liz) #11

Thanks all!..I will KCKO and take measurements too. I have arthritis and joint issues to exercise is limited as painful.

(Liz ) #12

Wishing you well! FWIW I lost almost 50 lbs in one year with ZERO exercise.

(Liz) #13

Thanks Liz, I appreciate the encouragement!

(Hoteski) #14

Try ashwagandha drops in a small glass of water once a day. It helped me out of a stall. Got it from amazon