Too much fat maybe?

(Charlotte) #1

First off… I’m REALLY sorry for this post, I understand they get annoying. I’ve been struggling with the same pesky +/- 2lbs for a month now and I think an outside opinion might help. I know scales lie, but I have also been more tired since this block started. I started off very strong the first 3 months with an average of -10lbs a month. I know things will slow down I just didn’t expect it so soon. I still have plenty of jiggles to lose. When March hit my body seemed to have decided my run was over which has messed up my “go with the flow” mantra. I have the same amount of stress I always have and deal with it like I always have since starting keto, so I don’t think thats a factor. I’ve tried an EF, but after 18 hours it didn’t “feel” right. I can’t explain it… I just didn’t feel normal so I didn’t push it and called it quits. I’ll probably try again in a few days. I’m wondering if maybe my fat intake is too high? The only thing I haven’t tried is cutting dairy to see if that will nudge me along which I am going to start cutting today. I don’t measure but my clothes fit the same as they did a month ago. Do you think there is anything else I’m missing? Thank you for your patience!

Stats:
38 y/o, 5’7, 211lbs, 4 months keto, 16/8 IF, 8hrs sleep, moderately sedentary
Average intake:
1500 cal, 90 P, <19 TC, 115 F, water for thirst.

(Robert C) #2

You could have slowed your metabolism on a consistent daily how calorie intake.

Body will - in that case - slow you down.

I would think that instead of lowering calories, you want to raise them and bring some of that metabolism back (so you can later leverage that to burn more fat).

Maybe adding 3 or 4 2500+ calorie days a week for a month or two? Get your energy back and try again with some meal skipping or full days off from food when you feel better.

(Charlotte) #3

It took me 3 months to get up to 1500. I eat to satiate and sometimes i’m super full with that 1500. I wouldn’t begin to know how I could possibly squeeze anymore in without jumping to fat bombs for more cals. I don’t know how I could find the room for 1k more cals. :sob:

#4

I was actually gonna say, to me, those calories seem low. Not sure where you need to increase, protein or fat… do you feel full most of the time?

(Charlotte) #5

If I eat more I’d throw up. I could attempt 3 meals instead of 2. I’m just never hungry during lunch time.

(Charlotte) #6

I will definitely try it, don’t get me wrong. I just have to figure out the mechanics. lol

(Jennibc) #7

I am curious about what kinds of fat you are eating. I recently read an article about a study with findings that soybean oil and even olive oil have obesogenic effects (in mice) whereas coconut oil did not. So not even all fat is alike! It’s interesting that when I quit seed oils three years ago (still eating sugar and fruit) had a 30 pound drop in six months (which is fast for me) and now that explains it.

#8

Ok, it does sound like you’re listenint to your body, then. 18 hours is pretty good for a fast. You don’t have to do 24. Maybe try a few more of those! I do 20, most days. You can do any window … I eat between 8am-12pm. On the weekends I don’t pay much attention to that window though.

#9

Oh and don’t reduce your calories during that window, if you do try more of the IF.

(Robert C) #10

Why can’t lunch be a half pound of 80/20 ground beef fried in butter and then melt some cream cheese into it and add a half-teaspoon of cayenne pepper - stir up and enjoy some “chili” (it kills by the way)?

Or a Ribeye (fried in butter too) topped with blue cheese and avocado slices?

You’ll find calories pretty quick that way.

If you have dieted before (as many have here) - you might be subconsciously sticking with larger volume filling foods (like a salad with olive oil dressing - Keto by macros but, hard to get down).

Some of these kinds of much more calorie dense Keto foods might help.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #11

Three months at ten per, and then wall.

Normal. Review how your eating may have drifted and tighten it up. But after that initial rush, it tends to come in fits and starts.

(Karim Wassef) #12

I hit several plateaus … just keep going.

Here are some of my gotchas

  1. Watch out for foods that cause digestive distress. For me, it was some plants and dairy

  2. Watch out for oils like corn and soy. Inflammatory oils are just as bad as carbs.

  3. Moderate activity is important to keep the lymphatic system going. Walking is good.

  4. The immune system is important. Get enough sun to keep your vitamin D levels healthy.

  5. Stress can retard weight loss… find social or other sources to improve your emotional state … walking and sunlight help here again

  6. Sleep enough. Lack of sleep also retardant weight loss.

  7. Watch out for hidden carbs. Cut out all processed food, even Keto. Sweeteners effect people differently. I had to give up peas and carrots. No berries or fruits either. Anything that looks like baked goods (even Keto pizza and cookies)… Every body is different and plants in general are full of hidden carbs.

And finally, eat more fat and measure your ketones and glucose if you’re unsure of your progress.

(Charlotte) #13

I only use avocado oil, coconut oil, and butter. :slight_smile:

(Charlotte) #14

I will definitely try more during the window and I’ll tighten up the times I eat. :slight_smile:

(Charlotte) #16

I have been making 1/2lb bunless stuffed burgers (bacon/goat cheese) with avocado on top. I actually don’t eat much salad with vinaigrette anymore. I’ve learned to not eat as much “filler” foods, and eat more foods that boost my cals and macros like steak, burgers, avocado, butter, cheese.

(Jennibc) #17

Whelp, then that probably isn’t the issue then! But don’t despair, having an off month isn’t atypical. Here we are the 29th and I am only 1.2 down since the beginning of March. And the only reason I am showing ANY loss is because for the last two weeks I haven’t imbibed in ANY alcohol. I had another month like this several months ago and then things picked up again. It doesn’t mean it’s the beginning of the end. Just keep going.

#18

one more thing - maybe try going even lower carb… As soon as I started sticking as close to zero as possible, I noticed a difference towards the end near my goal. (it usually ends up being about 10 total, between small amounts of cheese, homemade chocolate, and the tiny amount that adds up from a bunch of eggs). To go even lower carb this might mean cutting out things like riced cauliflower, etc… for me that added up a lot because it was so hard to have just half a cup with my dinner. So I just cut it out completely.

(Charlotte) #19

I’ve been doing all those things. Yay! :slight_smile: My daughter started her softball season this month, so now I am more a bit more active and social helping out with her team at practices and socializing with the other parents 3 times a week outside in the sun and fresh air… when its out. I live in the PacNw. I also have toddler twins that keep me busy. By sedentary I mean I don’t go to the gym to work out. :+1:t2: I also have been measuring my glucose and blood ketones since I started and I range between 0.5 and 0.9 ketones without trying and my blood sugars are always below 90.

(Charlotte) #20

I recently switched from net to total. I misstated my original post earlier which I should fix. When I really try, I can stick to 10g total fairly easy as long as I don’t munch on keto cheesecake bites. :slight_smile: If I cut my dairy I can go lower pretty easily.

(Karim Wassef) #21

That was a big one for me … Keto “Baked” goods and dairy other than ghee. Finally figured out how to add heavy cream back in.

Time matters a lot. The narrower your eating window, the more you will dig into ketosis. Try skipping a day.

The body learns our habits and adapts… you may need to shake things up a bit to kick it out of its comfort zone.