Sorry to hear you’re having trouble, if you want you can make a separate thread about the issues you’re having if you have questions but I’ll go ahead and address some things.
- It is very normal to lose water weight at first and then stop losing for 1-2 months. It took my dad 3 months to start losing again, and it varies person by person. You’re likely not doing anything wrong. It also took him that long to be able to skip meals, so that’s normal too. Your body is learning to use fat as fuel, which can take a while. Just get used to eating fat as fuel. Hungry but don’t want to worry about going over in protein/carbs? Eat fat.
- You’re likely hungry after giving up BPC because it has fat in it and that was keeping you full, plus caffeine is an appetite suppressant. As far as I know the only concern with caffeine (unless you’re sensitive to it) is that it causes you to flush out salts faster. Perhaps just keep it to the morning (BPC definitely!) and switch to decaf after that.
- Keep Calm and Keto On. You may not need to give up cheese, artificial sweeteners (as long as they are keto-approved. e.g. erythritol, stevia, sucralose, monk fruit extract, aspartame [for some]), and coffee. You are very early on, although I understand the frustration of nothing appearing to happen for a while, so just keep doing what you’re doing and if you remain stalled after say… 4 months (because you’re still in the “becoming fat adapted” stage) consider switching things up.
- The weight you gained from excess protein is water weight, because extra protein you don’t need is converted into sugar for storage or energy (because protein can’t be stored “as is”). It will likely come off in a few days. Don’t worry about it.
- The cramping is likely from one of the following: low potassium (be careful increasing this, too much is an issue too), low sodium (salt everything, put salt directly on the tongue and then a sip of water, drink mildly salty water if you can handle it), low magnesium (take epsom salt baths), low calcium (get from food).
Here are some guidelines and quick things for you:
- <20g of carbs per day
- 1-1.5g of protein per kg of lean body mass
- Fat to satiety. Satiety is the important part. If you are hungry, then EAT. Don’t worry about calories, don’t worry about “eating too much”, just eat until you’re satiated. Real physical hunger is a sign. Listen to it!
- Try not to snack. This may seem to conflict with #3, but if you are desperately hungry between meals, add more fat at meal time. This can take some time to adjust to, so if hungry between meals at first go for something as close to all fat as possible to prevent insulin response. Fat bombs, BPC, etc are perfectly fine.
- Keep Calm and Keto On. Your body is adjusting to running off of an entirely different fuel than its used to (from glucose to ketones). It is going to take an adjustment period, but this is completely normal. Follow the above, and trust that you’re doing okay unless there is some sign you’re not… in which case ask questions or use the search function on the forum to see what the fix is. What you’re experiencing is SUPER common. The key here is that yes many people experience amazing changes on keto… but that is after whatever amount of time. I experienced stalls and muscle twitches/cramping, as did my mom, as did my dad. It’s common. It’s a process.
Hopefully that’s not too long, and you probably know most of it already, but it can help to have it as a checklist. It is important to know that you’re likely doing most things right except things a lot of people overlook at first (like electrolyte levels).
We are here to help (plus your doctor!), and we all want you to succeed!
P.S. The scale is a filthy, filthy, filthy, filthy liar. It doesn’t account for increase in muscle. It doesn’t account for anything you’ve put in your mouth (e.g. if you drink a liter of water, you’ll gain two pounds. Does it tell you that? Nope). It doesn’t account for water weight. It doesn’t account for fat cells filling with water after they empty until you can finally flush it out when stress, etc, is low.
I would suggest: Taking progress pictures (face and full body), taking measurements (tape measure… waist, chest, hips, arm, thigh, you can include as many or few as you want), tracking blood glucose (if usually high), are all things that can help because one thing may change while the rest stays the same.
That plus NSVs (Non-Scale Victories) can help a lot too. Sleeping better? Clearer/smoother skin? Face looks smaller/less puffy? Shinier/less frizzy hair? Less ache-y joints? Make note of it if you notice it, it will work as a reminder that all is well even if the scale doesn’t move.
Hope any bit of this helps!