On a plateau only 3 weeks in

(Laurence ) #1

Hi, I started keto 27 days ago, promptly lost 4 kg (I do not need loose a lot, one or two more kgs would be ideal). However, for the last 2 weeks it hasn’t budged. Not even fluctuated up and down by few grams! I have reactive hypoglycemia and am doing OK with it, I am also exercising (walking 4+km with dog every day, running x3 times a week and bit of cycling once a week). I found I had to keep carbs very low and fat high to stay in ketosis (75% fat, 20% protein, 5%net carbs). Just wondering where am I going wrong? Is it that my insulin is higher than most? I have just introduced IF and can do approx 17hrs. Any input /advice/ideas would be greatly appreciated.

(squirrel-kissing paper tamer) #2

Welcome Laurence. Is the exercise new and is it possible you’re seeing muscle gain while you’re losing fat?

27 days in is fairly new and you don’t have a lot to lose so it’s going to be slower now.

Can you make adjustments to your carb intake, are you already under 20 g daily? How much fat are you eating v. protein?

(Katie the Quiche Scoffing Stick Ninja ) #3

You’re not on a plateau
You haven’t been on Keto long enough to even consider this a plateau
A plateau is upwards of 6 weeks
You are in the adaption phase, a ‘stall’ is common right now, and will generally last until you are fat adapted.
A lot of people don’t start working out until then as right now your body is confused about it’s fuel source, hence your lack of energy.

(Frank) #4

As a side note. I tended to lose more weight the less active I was over the past year.

(Laurence ) #5

Hi PetaMarie,
Thank you for your response.
no I have been doing this level of exercise for years though I have had to dial down the distance and speed of my runs substantially over last year as my hypoglycaemia was affecting my ability to run.
My carb intake is 5%and protein is 20% I actually often eat less than 20gr net carbs a day as I was already low carb for a few months before doing keto.

(Laurence ) #6

Hi Katie, thanks for your reply.
I always exercised even when I was at my worst with hypoglycemia as I was afraid to completely let it go. So hard to start again from scratch… Though I certainly did dial it down substantially as mentioned above. At the moment I have only added tiny extra distance to each (couple kms) though at a very slow pace compared to before.
I am glad to hear you feel it will take off again, as I said I don’t have a lot to loose but it is the last few lbs that are the hardest!
I don’t want to give up… I feel so much better but physically and emotionally on this diet and I am in a stressful job. Thank you for taking the time to reply.

(Laurence ) #7

Hi, and That is interesting Frank! I wonder does anyone else have experienced this? And is it from fat loss or muscle loss then?
Does everyone find it difficult to stay in ketosis? I found if I lowered my fat intake to 70%i went out of it. I just wonder is it linked to my hypoglycaemia?

(Ken) #8

Yes, for me it’s easier to lose fat when not training, but still being active.

No, you’re not out of ketosis, your body is just using them. It’s not an issue of ketosis, but of lipolysis. Keto is only a minor energy pathway of lipolysis. As long as carbs are low, you’re lipolytic. You can easily go down to 60 percent fat and be just fine. You’ll burn more of your stored fat that way, high levels of fat are fine for the initial adaptive stage.

(Laurence ) #9

Hi Ken, OK, and sorry am still so new to this, trying to come to grips with it all. I measure my ketones with a blood monitor and it has repeatedly gone down to . 4 when I lower my fat to 70%. Does that not mean I am out of ketosis?
I haven’t heard of lipolysis, I must Google it (:grin: Dr Google is great!) but I assume, in short, it means I continue to burn fat despite being out of ketosis?

(Ken) #10

If you’re in Lipolyis, you’re also producing ketones. Ketosis is a small part of lipolysis, but is waaay overemphasized by Nutty Keto Dogma. Stop chasing ketones, it’s not only unnecessary, but can slow progress.

(Frank) #11

If some of it is from muscle loss (undoubtedly) I’m ok with that. Less weight on my joints is all good in my book. I’m 47 and not looking to impress anyone with abs or any of that crap. I’m definitely leaner than I’ve ever been and still just as strong so I don’t think I’ve lost much lean mass.

(Laurence ) #12

OK so more or less, try to relax into it, focus on low carb, which is is my main focus, as I first and foremost want to control my hypoglycaemia and it hopefully should all fall into place. :grin::crossed_fingers:Thanks all for your input and help!