Plateau / stagnation normal?

(chuck) #1

Middle of my fourth week ketoing. For the most part I’m doing great. I check my ketone levels nightly and fluctuate between moderate and heavy. The first two weeks things were happening quickly, I dropped a belt hole size and my shirts visibly fit looser. Now, things don’t seem to be happening. I know weight loss isn’t instant but am curious if I’ve hit a plateau or something. Is this normal , is there something I’m not doing ? I have been ramping up my exercise slightly, nothing much just walking , cycling and push ups , things like that.

(Blake) #2

Give me your average day of food. Try not to miss anything. Coffee with cream how much cream sugar free drinks and portion sizes… it could be what your eating or how you are counting but also you notice a huge amount in the beginning cause all your water weight goes away. Does not mean you are not losing at a good rate but the initial water weight tricks people almost to thinking this is awesome… it is awesome but you don’t see results like that for long unless your cutthroat…

(chuck) #3

Okay , sorry it took so long to get back to you. After reviewing my daily logs , I feel I’m not hitting my “fat” macro enough consistently. Which probably explains why my ketone levels (checked on urine strip) seem to fluctuate. Ending my fourth week and yesterdays level (checked in the evening) was at “trace” while the day before I was in the “large” category.

Here is Monday’s log.
Breakfast:
Keto bar (honest by design)
100z of coffee with a tblespn of heavy whipping cream

Lunch:
1.5 hambuger patties broken up over a cup of romain lettuce with one tomato, 1oz of goat cheese, 8 calamata olives, and a tblspn of Tzatziki sause

Dinner:
2 tomatoes
1 Hungarian hot pepper
1 whole portabella mushroom
half cup of pork sausage
1oz of cheddar cheese

Snack:
1 piece of string cheese
1 piece of hot hunter sausage
1 oz of pork rines.

70oz of water thru the day.

That was the majority of the week. Sometimes, I’ll have the same thing for dinner as lunch, changing up the hamburger patty for Italian sausage, chicken breast or tuna fish.

Now as of today, I have noticed more happening. It seemed like overnight my belt is loose. I’ve already lost one complete belt hole, now I’d say , in the next week will be down another. So things are still happening , just not as rapidly as the first couple of weeks.

(Bill Bates) #4

I think that’s pretty normal to lose a lot of weight the first few weeks and then stall out after that. That’s precisely what happened to me, I was losing about 5lbs a week, now I’m down to 1-2lbs a week. Some days the scale doesn’t move at all. As long as you’re seeing some sort of progress that’s all that matters.