Plateau for months

(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.

(Donna ) #21

There’s a Zornfast here on the forums the 3rd week of the month. Maybe you’ll be ready for that in January or February?

KCKO (Keep calm and keto on)

(Jer Ba) #22

Thanks everyone

#23

Hi guys,

I have the same…or worse problem. I’m 163 cm (5’4") and weigh 65 (144). In the past few months I gained some new weight which I tried to lose but failed, then I started the ketogenic diet forty five days ago, and in the first week I lost four pounds!

I was overjoyed, only to learn they were only water weight I promptly added back and I’ve been stuck at 65 again ever since. I haven’t lost inches either, so no, there are no other signs of success. I’m also hungry most of the time, so not even getting the satiety factor. I tried intermittent fasting of 16/8 for a week, and it made no difference. Urine ketone strips always show moderate or high ketones. And I exercise 6 days a week, a moderate exertion of at least 30 minutes with a combination of free weights, body weight and cardio.

As for what I eat, Per MyFitnessPal, I’m supposed to eat 1320 calories per day, and I’m tracking and following the macros of 5% carbs, 20% protein and 75% fat. Most days I hit my carb and fat macros or below, but I find it hard to hit the protein one, since I don’t eat meat, and only eat chicken, eggs, (which I also don’t enjoy) and fish, like salmon and sardines.

I can’t bear substitute sweeteners in any form and find they all taste horrendous in anything, so I’m not causing any insulin spikes eating alleged no-calorie substitutes, and I take my drinks unsweetened, and have thrown away all attempts at keto desserts and commercial substitutes. I also found almond and coconut flour products terrible, so I don’t eat any bakeries using them. I occassionally eat an ounce each of cheese and salami for a snack or sometimes meal.

The only thing I eat regularly is heavy whipping cream, which I put in my tea and cocoa to make them palatable (2 tablespoons per drink up to three drinks a day, since most of the time I can’t find something I like to eat, so I use a drink instead) I also drink unsweetened almond milk in those drinks. I tried the bulletproof coffee in every possible way, and I had to force myself to drink it, and I can’t see myself every enjoying it, and that’s why I substituted it with the heavy whipping cream version which is at least marginally palatable to me. The only nuts I eat (very occassionally) is an ounce or two of almond or pecan. I use vegetables like spinach and broccoli and brussle sprouts occassionally, and lettuce, cherry tomatoes, onions, olives sparingly in salads or omelettes and stay within my macros using them. In those forty something days I ate a couple of handfuls of raspberries and blueberries, but that’s it.

I use ghee, unsalted butter and refined coconut oil in all my cooking, and sometimes take a tablespoon of coconut manna as a dessert.

I am getting very discouraged, especially since I’m not getting the satiety factor, which would have been enough for me to stick with the diet indefinitely. The things I find palatable are so limited and repetitive, since all the so called keto version of foods like pancakes and desserts totally gross me out, that I’d rather just not eat them. My goal weight is 58- 60 (around 130), which is the weight I was totally comfortable within my own skin, but I’m literally not budging, and I don’t seem to be getting any other benefits. Any ideas what could be going wrong???

(Leigh Thomas) #24

You’re not under any stress are you? could be your adrenal if you have any form of stress.

Could also be a mineral deficiency.

Have a look at this video it may give you some ideas to addressing the issue.

#25

I am under a lot of mental stress, that’s for sure, but I’ve been addressing it for long months now and I’ve greatly improved my physical symptoms and sleep. The one thing that doesn’t seem to be responding are my hunger levels and weight.

Thanks for the video!

(Leigh Thomas) #26

You should limit your tea and coffee intake to 1 in the morning if you drink it. You want to avoid anything that stimulates the adrenal glands. Over stimulation of the adrenal will cause a heap of cortisol (the stress hormone) in the blood which causes increased insulin which will hamper your efforts.

Have a look through Dr Berg’s channel he has plenty of good advice on how deal with these issues.

#27

I don’t drink coffee (tried it only so I’d try BPC…which I couldn’t drink). I also drink only weak black tea and cocoa as a vehicle for the almond milk and whipping cream. I have to keep researching what could be wrong with me that I’m not getting even a bit of the ketogenic diet benefits. And I’ll keep hoping someone passed through something like my experience and broke through and has words of wisdom for me.

(Jer Ba) #28

So l have tired restricting the window of eating about fasting 16/18 hrs eating 8/6 hrs ( been 2 week now since you mentioned it). Kcal increased to 1800-2000kcal. Unfortunately it has not shifted anything at all still same weight, and l weight myself 1 x a week.
I don’t know what to do, l am not expecting massive weight drop but be nice if it moved a bit.

(Jer Ba) #29

No, l actually left my job 2 month ago and have been rather stress-free

#30

I’m in the exact same boat. I’ve tried a IF again, and eliminated nuts and the only dairy I eat is heavy whipping cream…and I’m still stuck at the EXACT weight, and no inch loss either.
Did you have any progress in the last couple of weeks?

(Jer Ba) #31

Nothing Olivia, it’s been 2 weeks on IF