Not losing weight on Keto? Stalls

(Sebastian Fernandez) #1

Hi everyone so I have been doing the keto diet for a couple of months now and it was working. I’ve lost weight up until now and recently I just can’t seem to go below my weight anymore. I fluctuate between 172 and 176 all the time and I feel no matter what I always feel heavily bloated when I eat. I eat about 20g of carbs a day but sometimes 30g if I go over by accident. I’ll admit I don’t watch out for my caloric intake but I try to eat at a reasonable pace. My average day starts with 2 eggs with cheese and sausage or bacon. For lunch i’ll eat chicken salad and for snacks, 2 cheese sticks. Dinner is something like ground beef and cabbage. What do you guys suggest I do?

#2

Two months in you might be ready for both intermittent and extended fasting. But caution, even fasting is not a cure all. I fast regularly and still face some stalls because sometimes I eat too much when coming off a fast.

Persistence and confidence in the system are still the key. Few good things in life come easily. It took no discipline to get where we are but some mental toughness goes a long way to get us out of this jam.

#3

I’m not an expert by any means. Only been doing this a few months myself. What I have read/researched recommend cutting out the snacks and possibly eliminating dairy. I’m positive some more experienced ketoers will chime in! don’t give up!

(Carl Keller) #4

Hello.

If it doesn’t affect your hunger or energy levels, you can try lowering how much fat you eat in a day so your body will be encouraged to use more body fat for fuel, instead of the fat you are eating. For me, this meant reducing dairy and nuts… not trying to make fat a part of my every bite of food. I think it might be reasonable to assume that you are fat-adapted.

You can also try eating a slightly larger dinner and skipping breakfast the next morning. The longer we can keep our insulin levels low, the greater chance we have to burn fat. Again, if this doesn’t affect your hunger and energy levels, this might be the little boost you need to encourage weight loss.

Don’t worry about calories… worry about keeping your carbs low and try to stay at 20 per day. Anything in excess of that will be prioritized for fuel and mean less access to fat storage. If you are using net carbs, you can try total carbs for a bit to see if that helps.

Another thing that might influence your stall is artificial sweeteners so if you are using those, it might be worth cutting them out since doing so will keep your insulin levels more stable.

Lastly, if you are close your goal weight, losing the last 10 pounds is always the most difficult. Your body wants a certain % of fat as an insurance policy against starvation and will do its best to hang on to it.

(*Tame Those Ghrelin Gremlins) #5

Hello, I too am at 2 months in. There are good suggestions already but I will add in my own. Personally what works for me is to keep my body guessing.

So I will do OMAD for a couple days then switch to 2MAD, then a fast. I also switch up my macros. One day I will have higher fat and lower protein then the next few days higher protein and lower fats. I have found for me this works and keeps things going. I steadily lose 1-2 pounds a week.

(mole person) #6

I’d ditch the snack. You don’t need that once you’re fat adapted. If you find yourself too hungry just start eating a bit more at meal times.

Next, absolutely think about losing a meal. Breakfast is best as it will give you a nice long IF period of low insulin for your body to get chewing on those fat stores.

You didn’t mention what you drink during the day, but if it has significant calories it will also influence your insulin spikes and the speed of you fat losses.