Hello. First of all, this seems like a great group, happy to find it!
I started Keto in April 2020. Before starting, I was roughly 6’0 188lbs. 43 years old, 15.4% body fat (according to my scale which is probably not that accurate from an absolute standpoint but useful for trending).
I lost 10lbs in the first month but haven’t lost any significant weight for the last month or so. I have refined my diet along the way, slowly reducing/removing things that could be slowing progress like alcohol, sugar alcohols, nuts, dairy, mct and most other oils, etc however I can’t seem to really get going.
I’m consuming roughly 1650 calories a day, roughly 25-30 carbs per day, and also working out for 45-60 minutes a day (average of 550 calories burned) and getting roughly 7-8 hours of sleep per night without too much stress. My fasting glucose runs in the 80-95mg/dl range and my ketones have been running in the .9-1.8mmol/l range. 2 months in, i’m running at 178lb and 14.8% body fat, but these numbers haven’t really changed for almost a month.
Generally I am not feeling hungry at any point. I was also skipping breakfast but decided to put that back in to see if it would help rebuild momentum. Lastly, despite trying every solution online, I can’t figure out how to regain “regularity” on this diet. Unless I use M-O-M, I really don’t have any movements, though there is no discomfort. Even the short stints using MCT oil, sugar alcohols, etc did little to make an impact. I take roughly 300mg of magnesium and drink roughly 80-100 ounces of water each day.
Any recommendations for strategies to address the weight plateau?
Thanks in advance!