Stalled :(
Carnivor0us
Posts: 1,752 Member
Hi guys,
I've been doing keto for like 2 months now and I've been stalled for the last 2 weeks. Are 40-60g of carbs a day too high? Maybe I should cut back. Any suggestions?
I've been doing keto for like 2 months now and I've been stalled for the last 2 weeks. Are 40-60g of carbs a day too high? Maybe I should cut back. Any suggestions?
0
Replies
-
Have you made any changes to your diet during the last 2 weeks? Like added in new food items?
For me I have to stay 30g or below mainly. Of course I don't count fiber so I can go to like 50~60g range worth of carbs as long as it's mostly fiber.
.
From what I researched the carbs varies from individual to individual. Some people can handle up to 100g and be in ketosis, but I think it's best to stay between 30~50g range0 -
I'm fairly new to Keto (2 weeks) but going by your diary if the numbers are correct your carb count seems high to me too be keto...
The May 27th one I'm guessing isn't really what you ate that day :laugh:
Maybe try cutting down to the 20 grams or less carbs a day for a week or two and see if that gets things moving again?0 -
Don't worry about a 2 week stall. Stick to what you're doing. Change it up some if you hit 4 weeks without losing. It's pretty normal to go 2 weeks with no change on the scale. Your body will replace fat with water for a time. Then it goes away.0
-
Have you made any changes to your diet during the last 2 weeks? Like added in new food items?
For me I have to stay 30g or below mainly. Of course I don't count fiber so I can go to like 50~60g range worth of carbs as long as it's mostly fiber.
.
From what I researched the carbs varies from individual to individual. Some people can handle up to 100g and be in ketosis, but I think it's best to stay between 30~50g range
I probably have...I think maybe I've been pigging out on too much Greek Yogurt and tropical fruits lately. I've just re-vamped my macros to reflect 5%C, 25%P, and 70%F.0 -
I'm fairly new to Keto (2 weeks) but going by your diary if the numbers are correct your carb count seems high to me too be keto...
The May 27th one I'm guessing isn't really what you ate that day :laugh:
Maybe try cutting down to the 20 grams or less carbs a day for a week or two and see if that gets things moving again?
:laugh: Yes, May 27th is totally accurate.
I have been guilty of eating the carb adjustments of MFP gives me after exercise - which are higher than my daily allowance. I think that's it. I'm going to cut back to 25g for awhile and see how it goes.0 -
Don't worry about a 2 week stall. Stick to what you're doing. Change it up some if you hit 4 weeks without losing. It's pretty normal to go 2 weeks with no change on the scale. Your body will replace fat with water for a time. Then it goes away.
B-b-b-ut I have GOALS!! With time limits!!
LOL, I'll try to be more patient.0 -
Watch your sugar intake. You can be under in your carb count but if a lot of those carbs are from sugar it can keep you out of keto.0
-
Watch your sugar intake. You can be under in your carb count but if a lot of those carbs are from sugar it can keep you out of keto.
Okay, that's good to know. I hadn't really thought of that. I figured if I was just under my carbs then it's okay.0 -
Watch your sugar intake. You can be under in your carb count but if a lot of those carbs are from sugar it can keep you out of keto.
Okay, that's good to know. I hadn't really thought of that. I figured if I was just under my carbs then it's okay.
Guess that means no more days of eating just a bag of sugar and lard then eh? Bwahaha :laugh:0 -
LOL. I completely understand goals and time limits. I've had to completely give up mine because my body refuses to listen to me.Don't worry about a 2 week stall. Stick to what you're doing. Change it up some if you hit 4 weeks without losing. It's pretty normal to go 2 weeks with no change on the scale. Your body will replace fat with water for a time. Then it goes away.
B-b-b-ut I have GOALS!! With time limits!!
LOL, I'll try to be more patient.0 -
Weight loss isn't linear... unfortunately it rarely works the way we want it too. Try setting more non-scale goals, such as lower body fat %, inches lost, clothing size, how you FEEL, better blood panels, etc. Reaching these types of goals is a lot more telling about your fitness/health than a number on the scale. Also, take progress photos and measurements so you can rely less on your weight as a gauge of your success.B-b-b-ut I have GOALS!! With time limits!!
LOL, I'll try to be more patient.0 -
Watch your sugar intake. You can be under in your carb count but if a lot of those carbs are from sugar it can keep you out of keto.
Okay, that's good to know. I hadn't really thought of that. I figured if I was just under my carbs then it's okay.
Guess that means no more days of eating just a bag of sugar and lard then eh? Bwahaha :laugh:
I know, my world is shattered!
0 -
Weight loss isn't linear... unfortunately it rarely works the way we want it too. Try setting more non-scale goals, such as lower body fat %, inches lost, clothing size, how you FEEL, better blood panels, etc. Reaching these types of goals is a lot more telling about your fitness/health than a number on the scale. Also, take progress photos and measurements so you can rely less on your weight as a gauge of your success.B-b-b-ut I have GOALS!! With time limits!!
LOL, I'll try to be more patient.
I know. You're right.
I'll start measuring my inches more often instead of the scale...although I've gotten a few compliments from people. That's always nice.0 -
Just realized something. If you are losing weight then stall, then you might need to redo your calorie/macro count. Once you get to a certain point you'll just end up eating at maintenance calories for that new weight.0
-
Just realized something. If you are losing weight then stall, then you might need to redo your calorie/macro count. Once you get to a certain point you'll just end up eating at maintenance calories for that new weight.
Yeah, I agree. I think it's a combination of carb creep and letting sugar be too much of my total carbs. I've lowered my carb percentage to 5% and I'm going to try harder to get more of those carbs from vegetables rather than fruits or dairy.0 -
Hey good news! I'm registering on the keto sticks again!
0 -
Nice! Did you do anything drastic? HIIT training or long cardio or something lol0
-
Nice! Did you do anything drastic? HIIT training or long cardio or something lol
Actually yes, 45 on a high setting on the elliptical. Gotta keep that up.0 -
Nice! Did you do anything drastic? HIIT training or long cardio or something lol
Actually yes, 45 on a high setting on the elliptical. Gotta keep that up.
LISS at around 4.5-5 mph for me works great. Each to his own though. As long as your not sore the next day, you will know your speed limit it is.
I personally keep net carbs under 23... some days I am getting 14-16.0 -
Nice! Did you do anything drastic? HIIT training or long cardio or something lol
Actually yes, 45 on a high setting on the elliptical. Gotta keep that up.
LISS at around 4.5-5 mph for me works great. Each to his own though. As long as your not sore the next day, you will know your speed limit it is.
I personally keep net carbs under 23... some days I am getting 14-16.
What's LISS?0 -
Low Intensity steady state0
-
Low Intensity steady state
Okay, so like long duration cardio with lower resistance?0 -
Low Intensity steady state
Okay, so like long duration cardio with lower resistance?
Yes. Normally you'd want to do 45+ minutes at low intensity. Keeping heart rate between 110~120 so you are using fats as fuels. Any higher and it will require Carbs which the body wont have. No Carbs = muscle breakdown0 -
I have two thoughts to share:
1) I've been doing keto (with a few scheduled breaks about every 6 weeks for vacations, weddings, and such). Some weeks I lose 3 pounds, other weeks I lose 1, and occasionally I don't lose anything or I even go up. But, my clothes keep fitting better and better and the inches (i.e., fat) keep falling off. So, my conclusion: The scale can be a great indicator, but it's not always an accurate one. Your body is likely transforming and the scale can't always keep up.
2) When I have stalled out a bit, I've noticed that dairy is a key factor. I was having Greek yogurt and cheese every single day for a while. Once I gave those up, I saw some immediate and significant progress. I also took out cream from my Bulletproof Coffee (it's not really suppose to be made with cream anyway). I still have a little cheese here and there, as well as some yogurt, but for me it's helped not to make dairy (except for butter) a daily go-to snack/meal element.
Overall, I think our bodies just tend to pick up on what we're trying to do. If you've been doing the same thing for a while, try to mix things up. If you haven't tried Bulletproof Coffee or intermittent fasting, for example, give it a shot for a week or two. If nothing else, you might lose just because your body will be tricked a bit.
Hope that helps!0
