Hi. I’m four weeks into keto and things were going great at first but now it seems that my weight loss has stalled. Male, 32, 183cm and currently weigh 81 kilos. I’m not trying to lose a lot of weight, just my belly which I gained after giving up smoking. I’m aiming for 1715 kcal at 75/20/5 which works out at 143g fat, 86g protein, 21g carbs. My question is, should the macro ratios be applied to each meal or is it the day as a whole?
Macro ratios... help needed
Roy_D_Rushing_Jr
(Roy D Rushing Jr )
#2
I’m newer than you at this, but my understanding is that you apply it to the day as a whole. Ideally I guess it would be applied to each meal as well, but that’s less practical and probably wouldn’t net you any noticeable benefit.
I’ve been doing a lot of research and it seems most everyone stalls right around where you are. Common suggestions are either just maintain the diet and things will get moving again at some point, or you might be able to break through the plateau with a fast
hedleylo
(Lonnie Hedley)
#3
The entire day.
We’re similar in measurements, except I’m a little lighter (143ish lbs). Just an FYI, with your (our) measurements, you’ll need to incorporate exercise to reduce your belly. You’ll lose some weight with Keto, but to focus on shaping your belly, I’d add a little cardio (maybe an ab workout too). Low intensity to begin and work up to something a little harder.
cama
#4
That’s good to hear. I thought I had been doing it wrong the last four weeks and that’s what is causing the plateau. I have bought a rowing machine to add some cardio but I should definitely add in an ab workout too 
I’ll also trying a fast and see if that gets things moving… Thanks for the advice 
rhltechie
(Mandy)
#5
I’m only 2 weeks in but I’ve been a long time food tracker. Do you log your intake? I know people say it’s not needed but I find if I don’t write it down, I end up with carbs I didn’t expect. Plus… I’m a geek. I like trends and tools that track my macros in a pretty way. Congrats on quitting smoking! I did as well… Man, it’s tough.
hedleylo
(Lonnie Hedley)
#6
It’s likely the initial weight loss was water weight. You’re already on the leaner side than most so you shouldn’t expect rapid weight loss. Or a drastic change in body composition without an ample amount of exercise.
Calorie restriction can only do so much before it bites you and affects your BMR.
cama
#7
I’ve been using an app to track my intake which has been quite fun but also time consuming. I’m normally spot on with fat, under with carbs but struggle to get 86g of protein. I’ve been enjoying watching my progress despite this plateau. I’m going to fast today and maybe tomorrow to see if I can get things moving again. Congrats on going smoke free yourself. It is tough but well worth it. It’s only 5 months for me but I feel a huge difference already!
cama
#8
I did think that the weight loss was just down to water weight. I have noticed dry skin on my hands and arms despite drinking about 3 litres of water a day. I’ve started doing some cardio and light weight training 5 times a week but I will take your advice and also throw in an ab workout too!
MooBoom
(MooBoom)
#9
To be 4 weeks in and stalled is totally normal. Pretty much every person new to keto experiences it, around 4-8 weeks in from what I’ve seen. I think I saw it referred to as PISS (Post Induction Stage Stall) in another post today.
Please don’t worry, just stick with this WOE and your stall will give up the ghost after your body has adjusted 
Genewich
#10
I want a new initialism to go with KCKO; MINW: Measure Inches, Not Weight. During my whole journey I’ve gotten smaller faster than I’ve lost weight, and I think that’s what we are really after, isn’t it?
cama
#11
Thank you. It’s really encouraging to hear that i’m not the only one and it’s completely normal.