Stalled need ideas

(Short224) #1

So I’ve been doing this for 2.5 months this last month I’ve not lost a pound or inche I’m trying to focus on all the other benefits of keto as well ,but after awhile it becomes frustrating. I changed up to omad I eat dinner only as well and still nothing I don’t feel like I can fast for days though so that’s not an option I don’t know what I am doing wrong or could maybe do differently I still have 35 pounds left to lose . Anyone have any ideas would be greatly appreciated.

#2

What are your calories and macros? Watch for hidden carbs. Your protein/fat ratio may need tweaking. Count calories and slowly cut them. Don’t drink any alcohol. Lift heavy weights/run sprints. I’d suggest more sauerkraut, kimchi, and green veggies like celery, spinach, Brussels sprouts, broccoli.

(Short224) #3

I don’t count macros being it’s one meal I barely eat veggies it’s mostly protein & fat I probably need to track even though I dread tracking it’s all I’ve ever had to do on my last diet and I am so tired of tracking :tired_face:

(Garry (Canada)) #4

Once you track it for a few weeks, you’ll know exactly what your intake actually is and at that point you can throw out the counting. Right now you’re flying blind. :airplane:

(Short224) #5

If you don’t mind me asking how much do you average a week for loss ? I am not comparing of course everyone is different just curious what most people are experiencing.

(Chelsea Barnett) #6

I’ve been stalling as well since last week. Very frustrating. Following for suggestions

(Chelsea Barnett) #7

I also don’t count macros. Never have. Just carbs

(Garry (Canada)) #8

I have been keto for about 13 months. The weight loss 200>>>170 came in the first 8-12 weeks. Since then I have been in a 8lb window 168-176lb without tracking anything…just using the knowledge gained from when I did actually track.
I have another 10lbs to be at my ideal weight, but I’m not worried about it. My almost 38" jeans are now sub 32" so to me that is the true success. My ultimate goal and indicator of success will be a 0.5 waist to height ratio.

Don’t worry about stalling. Just stick with it. Magic is happening…you just can’t see it on a scale.

#9

Some people claim Keto is magic and calories don’t matter but they still do. You’re just more satiated with fat and protein so you don’t have to starve yourself. But you still need a caloric deficit to lose weight if your goal is rapid weight loss. You might want to eat around 1,500 to 2,000 calories daily to lose weight. Very easy to track if you’re doing OMAD.

(Angela) #10

Grinch You are a genius, where have you been? I’ve been getting hazed for saying much things. The most successful Keto folks track total calories (that are at a deficit from maintenance calories) while implementing Keto. Also watch the FAT, no fat bombs and butter coffee. Google or follow Dr. Ted Naiman for more tips. Also, patience, should lose about a pound a week. Good calculator below, I just made up what I thought my body fat percentage was (high!)

http://mariamindbodyhealth.com/keto-calculator/

(Short224) #11

Thanks it looks like a great calculator. The forum is to ask for help so if there is an issue with something probably best to scroll on by. Tracking calories is an option with one meal I’m definitely not over eating i think some things just work for some as it doesnt for others and it may not be for me .

(Robert) #12

My understanding is that calories don’t matter when you are new to keto and not yet fat adapted. Basically you are not exceeding protein and carbs but shoveling in the fats to get full to get your body used to using them for energy. This can take up to 8 weeks, or in my case forever. Once fat adapted you need to not exceed your macros which include calories to lose weight, maintain, or gain. Your macros should be calculated using data that is current. I run the numbers every week since you don’t see all victories on the scale.

Also, don’t starve yourself. If you only get 1 meal a day and you are way under on your macros, that is not good. Your body thinks it is starving and will hold on to all its fat stores. Calculate your macros with a deficit for weight loss, plan your meals (about 2 a day if you are fat adapted) and track what you eat daily for a few weeks until you get a feel for what you can eat. Keto should not be a chore and you should not be starving.

I am still new to this so I might be way off, if that is the case I will edit this again.

#13

If possible try switching your one meal from dinner to lunch. Even just a simple change like that could help break a stall.

I always eat supper as my big meal or only meal because of my work schedule; but I don’t mind being patient with my weight loss.

(You've tried everything else; why not try bacon?) #14

You didn’t give much information about yourself, so it’s hard to make suggestions, but the idea of eating fat to satiety is that it shouldn’t be necessary to count calories consciously; the body will do that for us, if we let it (and besides, it’s hard to out-think 2,000,000 years of evolution). The trick, I find, is stopping once I’m satisfied, because I am a sugar/carb addict and am used to eating food for emotional and psychological reasons, and sometimes the cravings get the better of me. I find, however, that I eat a lot less food when I can listen to my body.

It is important also to remember that a ketogenic diet is not primarily about losing weight, it’s about normalizing weight. And in fact, it’s not even about weight per se, it’s about body composition. A healthy body has a certain percentage of lean tissue and a certain percentage of fat, and a well-formulated ketogenic diet is a way of eating that uses the body’s built-in mechanisms in favor of health instead of against health. So when we eat a ketogenic diet, our body can sometimes put on weight in the form of lean tissue even while losing weight in the form of fat. The problem comes when our body’s idea of what constitutes healthy body composition is different from ours.

I have noticed in my own case that, even though my weight has been fluctuating between 185 and 195 lbs. (84 and 89 kg), my face has been getting thinner, and my belly fat has been rearranging itself. I now have the suggestion of a waist line, which I didn’t have a few months ago, my ribs occasionally show, and pants I bought in April are a bit looser, even though my weight has essentially remained unchanged. Yes, I’d like to lose another 14 kg/30 lbs. and another 6"/15 cm off my waist (not to mention going blond and gaining 8 cm/3" of height, lol!), but my life is so much better today than it was a year and a half ago, that I can wait for my body to finish sorting itself out.

If your only reason for doing keto is to lose weight, and it’s not working, then why continue? Fortunately for me, I actually started eating this way for the metabolic health it provides, and the fat loss has been a highly welcome side effect, not the main goal. Since all my blood work came back normal at my last physical, my heart rate and blood pressure came down to the normal range, and I have a sense of real well-being for the first time in a couple of decades, I think I’m actually doing pretty well on keto, even if I never lose another bit of body fat. :bacon:

(Short224) #15

My only reason for doing keto is not weight loss as my post stated ,but why would I continue on something for years without any loss people think this girls on a lifestyle change yet she hasn’t changed a bit !! I’m going to keep at it because of the other benefits it’s apparent you can’t ask questions on here without people assuming that you just want to lose fast that’s not it I’m making sure I’m doing it right and if anyone maybe had suggestions for what they have tried . Thanks for your two cents

(You've tried everything else; why not try bacon?) #16

Sorry I misinterpreted your words. This is the sentence that made me think your primary motivation was weight loss. My error.