Overcoming a Weight loss stall

keto
newbies
science
(Matt Rogers) #1

Hey everyone,

I am currently at a stall for weight loss. I have been relatively the same weight for almost 1.5 months now. I fluctuate about +/- 5 lbs from my average each week. I workout 6-7 times a week and have been strict on my carb intake but have not really focused on my other macros.

I am going back to tracking my macros again as I was doing more of an intuitive keto for the past 3-4 months. Since I have lost a lot of weight my hunger has increased and I feel hungry more often and as a result have been eating more often. I still eat keto but I feel I may be consuming too many calories, which my most recent tracking has confirmed. What are some ways to help get past this weight loss stall? Simply reducing my calories? Also, what can I do to help with the increased hunger I now have that had resulted in me snacking more often than not?

Any tips would be greatly appreciated, thank you!

Cheers,
Matt

(Jack Bennett) #2

Where are you now and where do you want to be?

#3

Hi Matt! :raising_hand_woman:

When you say you are really strict on your carbs, how do you know you are staying under 20g net carbs without tracking.

Also, what type of exercise do you do on those 6 /7 days a week and for how long?

#4

We need different approached when we face a stall. I tried quite a lot in the last 8 years while I was stalling… They improved my life so I am not very disappointed. They were even useful to lower my calories (it’s pretty bad if one originally tends to overeat but it’s still an improvement) and raising my satiation and satisfaction.

My newest change is lowering my carbs. I eat carnivore now, I probably won’t be this strict for long but it’s very good to get rid of many plants I ate in bigger amounts. Carbs mess with my satiation and I can’t eat little anyway, I can’t afford an additional burden.

Another thing is lowering the number of my meals. I can’t eat small meals so too many of them isn’t a good idea. A slightly bigger meal satiates me better and for way longer. Timing is important too, I need to eat somewhat late.

Exercise helps me but it hinders others.

So you should find your own method in the end. Think about what you can change to make things better. Try things.

Reducing calories was quite impossible for me but maybe you can eat less added fat if you consume too much, it’s possible. Maybe you eat so much because you have some problematic items. I could eat too much on keto if I used lots of heavy cream or chocolate or my fav nuts. And they don’t satiate me well, high protein does. Find your own most satiating keto style.

(Davy) #5

Great success so far, Matt. Congrats!
We might need a bit more info. What is your weight now and height?
If you don’t want to say, that’s okay.
I agree with Shinita. Go Carnivore for a few days and watch a few lbs come right off. i.e. only eat meats, eggs, butter, fish, and no carbs. This will get you over your stall. Try to get your GRAMS of fat as close to equal your grams of fat.
Once I went on a 3 day bacons and eggs only diet…and stall was over.

(Matt Rogers) #6

Hey Jack,

I am currently at 248 lbs but I would like to get down to 210. I started at 340 lbs.

(Matt Rogers) #7

Hey JustMo,

I guess strict was the wrong wording. I focus on carb content of foods and it is more of an estimate that I am below the 20g of carbs. I mentally keep track of the carbs I consume daily and take into account carb content and portion size of the foods I eat. Though there have been times I consumed more than 20g of carbs.

For exercise I now running about 3 miles a day 4x a week and on the other days I put in about 40 to 45 mins on the elliptical. I also have integrated some kettlebell strength training a couple nights a week too but that is not as consistent.

(Matt Rogers) #8

Hello Davy,

I am currently 248, 5’ 10” tall, started keto when I was 340. I have heard of carnivore but have not given it a try. Is there a way to sum it up for me and I could possibly give it a try? Thanks

(Davy) #9

Yep man, just no carbs for 3 days to try it out. Bacon and eggs, or steak and eggs, or hamburger and another meat, can throw in hard cheese with any of these meals. (cheddar or Colby or pepperjack and jalapena) Throw in fish also, like fresh salmon, or canned BumbleBee Wild Salmon. Or chicken liver is the superfood of meats. I often eat TWO kinds of meat with many meals. Full fat milk is okay. Mayo is not bad, coconut oil is good, Kerrygold butter is good. Cod liver oil is good. (these will help keep your fats up) Nuts are a no no for now.
Just for 3 days for trial. I almost guarantee your stall will be over. Let your protein grams = your fat grams; or very close. Don’t worry about your proteins seeming high. Eat at least 2000cals total and up to 2200 is okay at your current weight. These based on a BMI calculator. Lower cals than 2000 may cause stall. Higher than 2200 may cause stall.
The exercise you’re doing is fantastic! If you feel a bit weak at first, you could skip exercise, just for 3 days.

(Matt Rogers) #10

Hey Shinita,

Thank you for the advice. I do have problem items that don’t seem to satiate me like cheese, which I eat too much of and also mayonnaise is one that I eat too often. I was eating lunch and dinner with no or maybe one snack daily. Nowadays I am eating those meals and a couple snacks daily as I do not feel full like I used to.

I will look into the carnivore diet and see if the no carb increased protein is the route that could work for me. I just am looking to feel satiated longer and help take away the hunger I feel too often these days. Thanks!

(Matt Rogers) #11

Awesome Davy! I will give this trial a go and see what happens. Thank you for the advice and info, I appreciate it!

(Davy) #12

Welcome. I tried this and on the 4th day weighed…down another 3 lbs.
Read post 8 again and again, to make sure you got everything. Plus it’s motivational. :wink:
edit: oops, didn’t see how much you were exercising…so you can go higher on the calories.

#13

Oh ok. Well, you have been doing keto for some time so you probably know what <20g carbs looks like. Sometimes, especially during a stall, its good to bring back the scales just to make sure the carbs are not creeping up on you as that could cause a stall and cause hunger pangs. As others have stated, going near zero carb for a short while can also help break a stall. Also, if you are not already - maybe eat more fatty meat/fish as they can be quite satiating

Exercise is good but sometimes it can get in the way of weight loss, especially if your body is not recovering within sessions. I find that 1-2 days workout a week can be sufficient with keto (if weight loss via diet is your goal with exercise just providing extra benefits). I was sometimes hungry on keto when I was overtraining.

I will also mention ensuring you have other non- dietary issues in check e.g stress, lack of sleep, digestive problems, not taking enough electrolytes etc as these can also cause problems in your weight loss journey.

If you haven’t already, cut out the keto treats, nuts, fruits etc for now. You can always reincorporate them in small amounts when you reach your goal weight.

(Jack Bennett) #14

Wow! Congratulations on your great progress thus far.