So I’m new to the group and have stalled out. Last week I made some adjustments and increased fat I dropped two lbs!! Only to gain them back 3 days later.
I’m under 20g of carbs at 72-122g of fat and 100 grams of protein. I’m not currently working out but prior to two moths ago I was lifting 4-5 days a week.
Not wanting to give up but frustrated about the stall. I was keto for 7 months and stalled, gave up took two months of. Directed by the online coach I was working with who said I needed cards to build muscle and burn fat.
Only to gain 5 lbs and now trying to get it off again with keto.
Did a 20h fast last week and so my best to 16/8 IF
Not big into fasting so not sure what’s the next step
Stalled
Logansober_06
(Chris )
#1
PaulL
(You've tried everything else; why not try bacon?)
#2
How accurate is your scale? Mine is rather wildly variable. I weighed myself three times in a row this afternoon, and got three different weights, over a spread of ten pounds. If your gym has a balance scale, it might be better to weigh yourself there.
Also, are you eating enough fat? Don’t try to cut calories, it’s counterproductive. If the body thinks there’s a famine, it goes into survival mode and lowers your metabolic rate and stores more fat.
Other than those two ideas, I don’t have much else to offer, being fairly new to keto myself.
skinnyjeans13
(Deb)
#3
My advice will be rather unconventional, but it has worked to get ME to 8 lbs from 3rd revised-down goal.
Keep your carbs around 20 grams. Protein depends on your activity level: sedentary- lean body mass x .6 = grams per day. The remainder in fat.
But don’t OVEREAT fat. You want your body to use your STORED fat . It won’t if you’re eating too much off your plate.
Watch cheeses, dairy, hidden carbs, etc. Lots of green leafy veggies. Do 16:8 or better every day. Do a short (15 minute) weight workout 3 times a week working all major muscle groups.
When you are fat adapted, your body doesn’t go into starvation mode since it has ample body fat and ketones to use for energy.
Try that (if you want) and let us know what the scale shows.
Logansober_06
(Chris )
#4
Unconventional in the way of not eating more fat?
I’ve been told your not eating fat I’ve also been told eat less so your body gets it from its own storage.
I’m some where between 80-122g of fat a day.
I will add in the weightlifting starting next week
And see what happens
What are your thoughts on water??
marklifestyle
(Mark Rhodes)
#5
Too much protein compared to your fat would be my standard answer and in accordance with most people here. I too even after converting to Keto struggled with the idea of giving up my protein. I eat at least 2 times the amount of protein I eat in any given day as fat. I weigh 200 pounds and shoot for 170-200 g of fat daily. My LBM is of last reading 156. 156/2= 78g of protein, TOPS. I continue to add muscle and lose BF this way. Excessive protein and not enough fat will leave me hungry and likely convert glucose to meet energy requirements. Fats induce ketones and the rest is easy.
Jason_Stevens
(Jason Stevens)
#6
I believe you can’t drink to much water, some will disagree. I use plenty of salt. If I drink around 3 litres or less and eat the some food as the day before I’ll wake up heavier. If I drink more than that ,say around 4 litres i see continued weight loss each day. I have eaten almost zero carb the last month as an effort to break a stall(i’m nearing the last few kgs), I lost a bit more. Interestingly I added back some greens (broccoli and brussels sprouts) 2 nights in a row and put on almost a kilo. Obviously this was water weight put it show how your body is such a sponge and you have to consider everything you put in your mouth. I went back to zero carb, spent a day peeing and went back to my current weight. I am pretty boring these days and I can eat pretty much the same thing everyday and can almost predict what the scales will say the following day. Not enough water and i’ll be heavier, enough water i’ll be very close to the day before(hopefully lighter).