Newbie plateau?

#1

Hi there! I am in my fourth week of keto and for the most part loving it! I have so much focus and energy :grinning: I have my macros set to: carbs (15 g), protein (80 g) and fat (104g) with calories around 1300. I feel like I am missing somethingā€¦I have followed this and have not noticed any weight loss in a week. I am drinking about a gallon of water a day and have tested on the urine strips which have shown moderate/large levels. I have started lightly exercising so I am not sure if I need to adjust anything because of it?
I know you are not to judge progress by the scale but I am not sure how else to check to see if I am doing it right. Any help is greatly appreciated!!

#2

Keep calm, keto on!

These plateaus are inevitable. Also, I often have plateaus and then, whoosh, drop several pounds in a week. I have been at it for 10 months now, dropped 50+ pounds, and the best advice I can give is to keep the eyes on the prize and to think of it as the long haul! Donā€™t get perturbed by little bubbles - you are riding a wave!

Also, have you taken measurements? Are your clothes fitting better?

(Mike W.) #3

Trying lowering your protein.

(Victoria Mc Coy) #4

Adding a longer fast (46 hrs) worked for me. But I agree, the plateaus and sudden drop of multiple pounds seem to be normal. I am trying to learn not to be psychologically ruled by the scale. Iā€™ve lost 12 lbs in my 6 weeks of Keto so far and taken 2.5" off my middle.

(Candy Lind) #5

Some good advice already but Iā€™ll hit a couple of points. First, you didnā€™t give your height & weight, so we donā€™t know what you have to lose.

Thatā€™s about my macros when I first came here. I donā€™t go over 80g protein but I often eat as few as 60. I personally am 5ā€™-5ā€ & 238, and I already made the calorie restriction mistake, so Iā€™ll say that you may not be eating enough. I just KNEW that my metabolism was so bad that I could NOT eat over 11-1200 calories a day and lose.

I WAS WRONG. The two times Iā€™ve had big weight loss surges were when I INCREASED my caloric intake (all added calories in FAT). I went up to 1300, then to 1500. I havenā€™t eaten that many calories a day in YEARS, yet now Iā€™m eating them and still losing weight.

You have to eat enough to raise your BMR, and you have to do it with fat so you donā€™t increase your insulin release. IT WORKS.

A gallon a day? Donā€™t flush out all your water-soluble nutrients by drinking too much, and/or store too much water, thus inhibiting weight loss. You are past the keto flu stage so drink when youā€™re thirsty. Other fluids count, too. Listen to your body.

CONGRATS on finding the best keto support platform around. :clap: WELCOME! :innocent: and KCKO (Keep Calm, Keto On!). :bacon:

#6

I follow my own simple rule:

  • when in doubt, add more fat and reduce protein
(Chris) #7

What do you think is too much water?
Itā€™s kinda complex for me because I take lithium which requires more thirst water intake (keto aside). Iā€™m wonder at hear point water intake is ā€œflushing nutrientsā€

(Candy Lind) #8

Thatā€™s a tough question. You might need extra water because of that med, but only you can figure out whatā€™s enough and whatā€™s too much. Just be alert for water-related maladies such as constipation and muscle cramps (electrolyte imbalance) and youā€™ll figure it out.

(Chris) #9

No electrolyte imbalance but Iā€™ve had constipation issues. Not sure if itā€™s a problem because it doesnt hurt (usually). Ant suggestions. I drink plenty of water, and 2 tables spoons of paylium husk a day and 150 mg of magnesium citrate. Any other ideas?