I have been doing Keto for 11 months. I’m 90 pounds down. My weight loss stalls for 6-8 weeks at a time now. I either carb up or do extended fasting to break those plateaus.
I hear so many people say don’t worry about fat intake when you have so much body fat to burn then I hear an increase in fat breaks plateaus. So some people do beef and butter fast or egg fast.
Other people say use mct oil or Exgenous ketones.
I have 82 more pounds I want to lose. Please advice. Thank you.
Well have you been on restriction of fat or do you eat at or near the maintain? Long term restriction will lower your BMR to a conserve mode so you hold onto fat. I think personally I would eat fat to your maintain macro for few days, then either fast, increase it again for a few days, then fast. Feast and famine has been working for me once I hit my first stall. I take in 250g fat and still lost a pound a day this whole week but I was incredibly active as well.
Excessive protein can also cause stalls, snacking or very long feeding windows.
Have you recalculated your macros recently? Your fat load should be going up as you loose.
I would say MCT oil is only going to raise your ketone level, but I would assume you are fat adapted at this point. So that won’t be a ton of benefit.
Exogenous ketones are useless if you are making your own from fat possibly even dangerous(nobody really knows long term effects.) don’t waste your money on them.
Without knowing how your eating it’s impossible to tell. MCT oil is a great fat and it does a lot for us, but it should always be used as a supplement, and not a food. Exogenous ketones are great for energy but they don’t make us loose weight any faster from the raise in ketones. You’ve lost a ton of weight and it’s normal to start hitting stall points. Best thing is a breakdown of how you eat to see if there is anything telling in there. Fat fasts DO work but they have a time and a place.
I haven’t been tracking anything but carbs this whole entire time. 5 days a week I fast 20-22 hours a day and eat in a 2 to 4 hour window.
My ususal routine is this:
Dinner at 7:30 & done eating by 9pm. Sleep at 12am. Wake up at 9am. Water. Then coffee with heavy whipping cream & Stevia at 1pm.
I track nothing but carbs. I’m not sure if how mich fat I consume. I do know that I cook with butter & use cheese on some things for dinner.
well in my case my body will let me under eat my signals for hunger are not the greatest until 18 hours. I would realign your macros and see how you stand I would be willing to bet you are well under on fat and probably total calories. As we drop weight we should be adding some fat.
Here’s what I see consistently in the literature. Any time you do nonstop chronic CR metabolic rate decreases more than is expected by weight loss. This usually leads to a stall and rebound at 6 months. On the other hand, a study did 2 weeks CR, 2 weeks weight stable (more food), and had substantially better results. If you’ve been at a fixed energy intake for a long time and stalled, you need to let your body know it is okay to use more energy, but if you do this with carbs+fat your body will want to store as much as possible since it has been facing a shortage for so long.
Beef/Lamb+Fish/Seafood + Tallow/Butter/Cream/Coconut Oil would be my recommendation.
I feel like the key to successful fat adaptation is fat intake.
Since you’ve got the carbs tracking down to an art form, track your fat intake. Fat is the key to success. Eat fat, burn fat. That’s the key along with carb restriction.
I will bet that you get this stall restarted in no time
Keep calm and keto on
With that much more to lose, I agree you should increase your fat intake. You are probably still very insulin resistant and up against that insulin that’s blocking fat release from your cells.
Should I work within the required macros for my weight? Or just work at making sure I hit what is recommended for my weight?
At this stage you need to keep the carbs below 20g. Try to hit your protein macro and reach your fat macro and just a little more on fat if you can. Ideally you want to hit your recommended calorie consumption and hopefully 100 to 200 calories more of fat. This will build up you BMR and establish a higher baseline to begin to loose weight again.
You seem to be doing IF/OMAD so shaking that up is maybe the easiest thing to do - go for 2MAD to get the body out of its rut and make it easier to take in more calories?
Upping the calories through increasing the fat is definitely plan B, as others have said, combining with 2MAD so you break out of the CR trap.
Ext. Fasting is probably plan C but can be combined with plan A/B, if that isn’t working.
After about 100 lbs (keto/CICO) EF is most effective way to break plateaus for me. Good luck with your shake-ups!
Lots of good suggestions here - don’t feel like you have to try them all at once! 
Try adding some fat, or change to 2MAD instead of 1. Confuse your metabolism by changing things up - that’s the plan.
I think I will add my brain octane oil to my coffee & then shake up my eating window. Start tracking my macros too. See if this fixes my problem.
Sometimes I’ve carbed up then fasted for 3 days. It works to break my body out of a stall too. But I have to be in the mood to make myself fast like that. 24 hours is simple and even 36. But after 36 I start getting hungry ussually.
Have you tried over-eating fat (keto bingeing) followed with a good fast instead of carbing. Might be another change up.
Congrats on your progress! Will be looking forward to hearing how you decide to shake things up and what works. Good Luck!