Mixed feelings about results during first 2 month

(Brandon Massey) #1

Hi all,

I am new to the forum. I am a 32 yr old male, 5’11" 225 lbs. I started keto 2 months ago.

I lost 10lbs in the first few weeks, but I have not lost any more since. I realize the scale doesn’t tell the whole story but it is starting to become very discouraging. My energy level great and I no longer get hungry or have cravings. I usually work out 5 days a week for about 50 minutes. My workouts consist of a variation of weight lifting and HIIT.

I am eating 1500-1700 calories and 70%fat 20%protein.

Does anyone have any advice on what I could be doing wrong to cause the scale to have stalled so soon? I’m not sure if my diet should be adjust or my exercise?

(matt ) #2

I would say adjust your timelines and expectations. You have lost weight, your energy is great, and you don’t have cravings. Those are all good things.

Give you body the time it needs to use these new tools it has to fix things. Its not all just weight loss.

Just curious what is the other 10% :slight_smile:

70% fat
20% protein
10% ?

(Brandon Massey) #3

The other 10% is carbs.

(matt ) #4

That seems high to me. But I guess 5-10% is OK? But you need to see what works for you. Can you get under 20g carbs a day? Where are you now?

(Brandon Massey) #5

It is usually under 20 net carbs, I have been using my fitness pal which does not track net carbs. So 10% total carbs.

(matt ) #6

Then I would say keep on keeping on and chances are you will keep going down…just not in a nice smooth line.

(Liz ) #7

Hang in there! The hardest part of Keto at the beginning is patience. If you’ve looked at all the things mentioned on this forum that can stall weight loss for some people (whey protein, artificial sweeteners, dairy, nuts) I would say you are just in PISS (Post Induction Stall Syndrome) and it will pass. KCKO!

(Braxton) #8

I’m a complete noob here and have only been doing this a week and a half, but from what I’m hearing on the beginning stages of the podcast talking about intermittent fasting could help? I have been doing this pretty much the whole time (mainly because i’m just not hungry in the afternoons) eating breakfast and lunch puts me at around 1200 cal’s for the day…roughly 75/20/5 and not eating at night. Seems like its doing good for me but then again I’m new so that may change as well.

(Allan L) #9

How are you getting your fat? Are you consuming added fat from BPC etc?

Try removing all added fat and only getting it from natural meat sources.

I put on weight in my first month and only once I dropped all the rubbish and ate healthy natural fat from meats did I start losing.

70% fat does not have to come orally, it can also come from your body’s fat reserves, the stuff you want to get rid of, so reducing your fat whilst limiting your carbs and hitting your protein can work too.

Dr Stephen Phinney talks about this right at the beginning of this video:

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(Brandon Massey) #10

A large percentage of my fat comes from the bullet proof coffee I have in the mornings. 1 tbs or butter, MCT oil, and heavy cream. This is usually my breakfast, It tends to give me enough energy to get through my workout at lunch. The rest of my fat tends to come from meats, nuts, and butter/oil used during cooking. I also take BCAA’s before my workout.

So it is 4 hours between my “coffee” and my workout, so I am essentially exercising on an empty stomach. Should I be eating before exercise?

(Allan L) #11

We are all a unique experiment of 1 and I only give you information that works / worked for me.

When I first started the keto diet I would drink BPC and did not lose weight. Only once I stopped this and reduced my fat did the weight start to melt away like the butter I was no longer drinking.

I work out every day fasted, around 10-11am then eat lunch noon to 1pm. I no longer need or eat breakfast. This need disappeared for me around the 6 week point.

For a few weeks try and drop all BPC / breakfast etc and eat lunch and then dinner, no snacking. This should help for 2 reasons, it will reduce the oral fat you are consuming so your body will tap into its stored fat and it will also help drive down insulin and therefore release more fat.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #12

Have you been taking measurements beyond the scale?

My first time through, I had a month with 4 lbs of fat lost and 4 lbs of muscle gained (hypertrophic weightlifting with maximum storage in muscles), and got discouraged because the scale didn’t move. But I lost an inch or so off my waist, which was better, only I didn’t see it that way.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #13

20 net carbs is 80 calories. If that is 10%, you are underfeeding at 800 kcal. Even if it’s 1200, you are still not eating enough if you are eating. If you are fasting, you are out of my wheelhouse of understanding.

Gains in musculature work better with protein ahead of the workout. At least that’s my understanding.

(Brandon Massey) #14

I am starting to think maybe my tracking is off. Here is what today looked like.

Calories - 1415

Net carbs were 20g

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I think my fitness pal is causing me some confusion since it only tracked total carbs which is throwing my percentages off. Just looking at the grams, maybe I am eating to much protein?

#15

In my experience net carbs are best left for weight maintenance days. As well as nuts and artificial sweeteners.

#16

Is hard to troubleshoot from the fire-ready-aim approach. Get a glucose and ketone meter and measure. Are you in ketosis? Are you eating too much carbs? Are you eating too much protein? Are you working out to hard? It can only be determined empirically. I prefer the measure, adjust, measure approach.

(Rob) #17

Sounds like under eating maybe. I did better eating a bit more and not worrying about calories. After that I felt more ‘fat adapted’ and then appetite fell away and I got full on way less food.

The other thing I’ve done to break through was to do a bacon/eggs/cheese 2MAD for a week. Crazy but true. 5lbs down week 1.

#18

I don’t think 2 months in is enough time to worry about being stalled. I have read numerous reports from folks who are much further along with this WOE who have experienced the same initial good loss followed by a period of stall. I am in a similar phase (though I have been sick much of February with a bout of influenza followed by sinus infection and bronchitis making me think the stress on my body has contributed to my stall). It is my understanding that this is likely due to the transition from initial ketosis to fat adapted which could take anywhere from 6 weeks to 3 months depending upon how much inflammation and healing your body has to work through. In my mind, the other benefits (feeling good, restful sleep, increased energy, etc…) keep me going. Eventually, there will be a woosh, and the weight will again come off. So patience it is as I Keep Calm and Keto On.