Plateau for months

(Jer Ba) #1

Hi guys,

Needs some support l am 173cm and weigh 72.5kg, l started my keto lifestyle when l was 77kg, for both weightloss and to help with my GERD. The last 6 months l have been stuck, when trace everything anf if l stay at 1200kcal a day l can lose some weight, l managed to get down to 71.0 but it’s hard to sustain such a low kcal, these last 3 weeks l have only managed a 1500kcal and l have gained my weight back up to 73kg. My blood keton test on around 1mmol, l don’t eat any sweeteners only once in a while when l make keto dessert, my macro is 75% fat 20% protein 5% carbs.
My goal weight 65 kg my weight l had 10 years ago and l was very happy with my body.

My frustration is to loose weight l have to stay on 1200 kcal and it’s very hard.

Anyone can share their stories as l feel like throwing the towel in.

(Donna ) #2

Have you tried any Intermittent or Extended Fasting? (IF/EF)

Reduced calorie diets can slow the metabolism.

(Jer Ba) #3

I try 3 times a week to do 16/8, to be honest to actually get a filling sized meals on 1200kcal l only eat 2 times a day.600kcal per meal.

Not done 24hr fast thought as l heard for women and their hormone it’s not great to do it often.

What works for you?

#4

I’m pretty much in the same boat - hovering at about the same weight. But what is happening is my size is changing. Don’t ask me how - but the clothes are getting looser. Though I will admit to feeling frustrated when I read about folks that ‘can’t stop losing weight’ - all I have to do is think about what elevated insulin levels/sugar/starch are doing to my body - and I ‘just carry on’ and trust in the process. What I am gathering from the sharing of others - is that when this happens, it usually means a close check up of macros and sneaky foods that you might be reacting to (e.g. dairy, nuts etc), resisting the urge to resort back to COCI (unless you simply don’t feel like eating) and adding in IF and EF to ‘shake things up’. I’m thinking for myself that I need to encorporate some more EF into my life as I feel that I would be better off with at least 30-50 more pounds off my body. This is all motivated by the fact that keto has been the only time I have actually felt satisfied and felt so good. Hope that helps.

(Jer Ba) #5

Sorry about my ignorance but what is coci

#6

Calories In, Calories out.

(Donna ) #7

I have lost 27 lbs in 2 1/2 months. I am within <10 lbs of my goal weight, now.

What works for me:

Every day is a fasting day, either IF or EF. My minimum IF is 19 hours, so if I’m not on an EF, I’m fasting at least 19 hours, but I also go 20 and 24 hours, just depending on what’s going on that day. I listen to my body for EF’s. They have been 36 hours, 48, 70, 90, 120, and 7 1/2 days.

Once a month, I do a long one. Last month was 7 days right before Thanksgiving, this month was 5 days right before Christmas. My body seems ready and able for one really long EF a month, the third week of the month.

I supplement with pink himalayan salt, potassium, and magnesium. On EF’s I need more salt.

My only exercise is fast walking, which I only do if my body wants to do it. If I don’t feel like walking, I don’t. That translates to one or two 2 mile walks per week. But, some weeks it translates to no walks at all.

Fasting was much easier than I thought it would be. The first day, I got a terrible headache. The second day, still got the headache but it was a little better and I learned about pink salt. Third day, no headache. On EF’s, I still get some headaches sometimes, but they aren’t day-stopping and I can deal with them and they aren’t constant. My body is healing itself and that keeps me going.

Hope that helps! :smiley:

(Jer Ba) #8

So you don’t count kcal? Just make sure your macro are right and you are in Keto?

(Andrew) #9

Have you read The Obesity Code?

When I started I lost a ton of waist inches, had to buy new pants etc… no weight loss. No clue what that is from. I just added EF because I’m impatient (and it’s great for t2dm).

(Jer Ba) #10

Thanks for your reply, sorry for this stilly questions for if you are daily IF minimum of 19hrs then surely you are on a kcal restriction, do you then eat only one meal or more?

(Allie) #11

Eat more so your body has the fuel it needs to do what you’re asking it to do. Calorie restriction is never the solution as your body will just adapt to using less, so then you have to reduce more, and your body adapts again… and so on.

Maybe increase food intake while limiting to an eight out eating window (intermittent fasting) so your body has time off digesting to actually process its nutrition and burn some of its fat stores.

(Allie) #12

No you do not restrict food, you just eat only in specific window - still the full day of food. I don’t even count or track at all now.

(Donna ) #13

I either eat one big meal or two – usually the second would be in the last hour of my window and not as big.

I don’t count calories. I count carbs and stay under 20 carbs per day. I eat delicious fatty meats and very low carb veggies and some nuts. I love to eat hot wings, ribs, brisket, brussels sprouts, and pecans.

#14

some things to try:

  • if you can, drop down to one meal a day as that will help trick your metabolism

  • if you can, try fasting for four days which is enough time for your body to consume the energy stored in the stomach and liver which will place you into a deep ketosis and you’ll be fat adapted

  • if you can, try dropping your combined protein and carb macros below 60g and increase your fat intake to make up the calories

Your metabolism has probably slowed significantly.

Be aware, proceed conservatively.

(Jer Ba) #15

Can l ask for some clarification

When you say fast for 4 day is that IF or EF?

One meal a day is it unlimited to kcal?

(Alan Williamson) #16

On OMAD, I just eat to I’m full and eat keto. The key is to keep insulin level down. When I do that, I don’t get hungry. I mix OMAD in with fasting for 36 hours (whole day without food) and 2-5 day fast. I have had success with alternate day fasting too.

(Jer Ba) #17

So sorry OMAD???

#18

Yes, four day fast of < 800kcal per day will place your body into defending itself against starvation.

Frequently an extended fast would be some variation of water and salt to as high as < 800kcal per day. There lots of good threads in the Extended Fasting forum section.

(Brian) #19

That one used to get me, too…

OMAD - one meal a day.

:slight_smile:

(Donna ) #20

There’s an IF/EF section here on the forum, lots of great information. Spend some time there, so you can get up to speed on some fasting tips.

So, when you are fasting: don’t eat.

When you are in your eating window: eat Keto

Don’t count calories.

At first, you may tend to overeat in your window, while it’s all new to you. I know I did, kind of desperately eat in my window. Then, it all settled down.

Definitely try some longer fasts – not eating for 4 days, but you may need to work your way up to that. Go 24 hours, then 36, and so on.