Need advice; stalled after a month


#1

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!

Brian


(bulkbiker) #2

You’re not eating enough so your body thinks it’s starving and will hang on to every pound.


(Michael - When reality fails to meet expectations, the problem is not reality.) #3

Get the carbs below 20 net grams per day. As per @MarkGossage you’re not eating enough, especially not enough fats, particularly saturated fats. Let’s do some math:

19%20PM

Let’s add some energy expenditure, say your moderate daily exercise regimen:

31%20PM

6’0", 178lbs and 15% BF is pretty good. I wouldn’t be surprised if your metabolism agrees. Keto is a metabolic normalization process and your normal may not be exactly what you thought or hoped it would be. If you continue with your current energy deficit, I suspect you will start losing lean mass.

Don’t get fooled. Calories in/out is not the important thing. They’re just a measure. The important thing is keeping carbs sub-20 grams per day or less to stay in ketosis consistently, eating enough protein to maintain lean mass and enough fat, especially saturated, to keep your energy balance up.


#4

Thanks Mark!


#5

Great stuff, thank you. Will make some tweaks and report back. Thanks!


#6

Any update on your progress? I’m curious to see if eating more helped :grin: