Have I stalled?
Fyreside
Posts: 444 Member
I'm sure some of the low carb veterans around here rolled their eyes at that title. But I seek to reassure that I have read all the great info posted in the stickies above. And I've tried so hard to just patiently stick with it. Try as I might, I just can't shake the feeling I'm missing something here... Or hit a plateau as such. Perhaps coincidentally the same plateau I hit on my previous attempt to lose weight back in 2016.
To the details. Sep last year I realized the year was escaping on me and I'd better get busy trying to lose weight before I finished another year feeling dissapointed with myself. I got my meal plans in order and started CICO with vigor in Oct. The more I read about keto, the more I thought it sounded like something that would really suit me. So In Nov I made sure my kidneys were up to it and with the enthusiastic endorsement of my GP, I dove into Keto and continued to lose weight at a steady rate until Dec, when I hit a weight I have not been able to get under for years now. 122kg. Its now a month later and the scales just bounce around the 123 range.
Don't get me wrong, I've had other NSV's. Visible changes in my face and neck, feeling healthier and the tape measure actually reaches around my belly now. But I'm not even half way towards my goal weight and I'm not yet down a shirt size. So I thought it time to ask.. Whats with this plateau I feel like I've hit.
For my part, I diligently count my calories and macros. No estimating, it's all measured and weighed. I have had no trouble keeping the carbs low.. Some trouble getting my fat to protein ratio right. But it's definitely in the ballpark. Here is the last two weeks of macros.
I take hydration seriously. And actually like the taste of cool fresh water. Using the colour of what comes back out as my guide to hydration levels. For a while there, I let my electrolyte replenishment lapse and after a week of headaches I realised my error and so for some weeks now have paid much closer attention to ensuring sodium, potassium and magnesium intakes are improved.
Calorie wise, I'm not eating too much as far as I can calculate based on my size/age. etc.. Here is an overlay of my macro intake by grams since Oct. Ideally to maintain a decent rate of loss, I would eat about 1700cal per day.
The two day carbs blip on Dec8th was me testing my body's carb limit.. stayed in keto. And from xmas up till last weekend I decided to take the pressure off and just eat to a maintainance level. (About 2200-2500cal) per day.
Anyway, thats it.. And I just don't get it.. I feel like I've been doing all the right things, but I'm just not making the progress I want to make. I reluctantly admit, I've been only eating 1000cal per day since monday, hoping to shock my body into burning some fat. But even that isn't showing any particular result lol. And I know it's not a plan with any future.
As always, all input is appreciated.
Cheers.
To the details. Sep last year I realized the year was escaping on me and I'd better get busy trying to lose weight before I finished another year feeling dissapointed with myself. I got my meal plans in order and started CICO with vigor in Oct. The more I read about keto, the more I thought it sounded like something that would really suit me. So In Nov I made sure my kidneys were up to it and with the enthusiastic endorsement of my GP, I dove into Keto and continued to lose weight at a steady rate until Dec, when I hit a weight I have not been able to get under for years now. 122kg. Its now a month later and the scales just bounce around the 123 range.
Don't get me wrong, I've had other NSV's. Visible changes in my face and neck, feeling healthier and the tape measure actually reaches around my belly now. But I'm not even half way towards my goal weight and I'm not yet down a shirt size. So I thought it time to ask.. Whats with this plateau I feel like I've hit.
For my part, I diligently count my calories and macros. No estimating, it's all measured and weighed. I have had no trouble keeping the carbs low.. Some trouble getting my fat to protein ratio right. But it's definitely in the ballpark. Here is the last two weeks of macros.
I take hydration seriously. And actually like the taste of cool fresh water. Using the colour of what comes back out as my guide to hydration levels. For a while there, I let my electrolyte replenishment lapse and after a week of headaches I realised my error and so for some weeks now have paid much closer attention to ensuring sodium, potassium and magnesium intakes are improved.
Calorie wise, I'm not eating too much as far as I can calculate based on my size/age. etc.. Here is an overlay of my macro intake by grams since Oct. Ideally to maintain a decent rate of loss, I would eat about 1700cal per day.
The two day carbs blip on Dec8th was me testing my body's carb limit.. stayed in keto. And from xmas up till last weekend I decided to take the pressure off and just eat to a maintainance level. (About 2200-2500cal) per day.
Anyway, thats it.. And I just don't get it.. I feel like I've been doing all the right things, but I'm just not making the progress I want to make. I reluctantly admit, I've been only eating 1000cal per day since monday, hoping to shock my body into burning some fat. But even that isn't showing any particular result lol. And I know it's not a plan with any future.
As always, all input is appreciated.
Cheers.
1
Replies
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If your body measurements are going down, you're definitely not stalling. Sometimes you retain enough water weight that the fat loss doesn't show right away on the scale.
It sucks, but sometimes you just have to be patient. If sticking to your calorie goals- and even dropping them further- hasn't made anything happen, it usually means your body is "doing its own thing" and will drop some more scale weight when it's ready to. That happens to me sometimes and I usually end up with a sudden big loss that seems to come overnight.
The only other thing I can advise is to check what exact foods you're eating. Some foods make me retain water even if they fit my calorie and macro goals. (For example, there is this one brand of frozen meatballs that always keep me from dropping weight if I eat them daily, and I have no idea why!)
Anyway, good luck with keto! I've been doing it since March 1st of 2017 and I'm down 94 pounds. Stick with it, you will get where you want to be!2 -
I hear what you're saying. But nothing has changed for a month. It's like my progress just stopped. And as much as I want to just be patient.. Sadly, I'm missing out on opportunities. I've already missed out on two jobs. And if I can't hit at least 110kg soon I will miss out on an opportunity of a lifetime. So if I sound a bit desperate.. It's because I am lol. I feel like I set realistic goals and I'm just straight running out of time to achieve them. I'd try anything I thought would work.. I'm just straight out of ideas.
I learned to live with the whole water retention thing a while ago.. But boy it's hard to believe I'm retaining 20lb of water.
Congrats on your results, really inspirational. And thanks heaps for the reply.2 -
Do the frozen meatballs have any sugar or grains in the ingredients? If they are causing any noticeable issues I wouldn’t eat them again. Something must be in them that’s not agreeing with you.
Honestly i think your fat seems too high. I would eat a bit more protein and a little less fat.
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Ok cool, Protein is definitely the easier one to increase. Thanks.2
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I have been doing Keto for 7 months. From June to the end of November I lost 65 lbs. now I have stalled. Dec was a rough month so I know I was over in Carbs but not in calories. My weight has stayed the same. I need to loss 15 to 20 more. Just can't get it to move. From what I have read here I'm not alone.1
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@carol7878 Congrats on the 65lb you've already lost. Lets hope we both have the breakthrough we're looking for asap.
Can I ask, how many cal per day are you eating? I've been doing more reading on the whole not eating enough aspect of things.1 -
I try to keep them close to 1200 but not over 1500. Try really hard to keep my percentages close also.
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Just a real general opinion here:
If you're going to up your protein try adding some real meat or fish or eggs rather than more of the Gold Medal Pork Rinds you are currently eating (sometimes several hundred calories a day). They're not a significant source of protein. (Google it). You must like meat and eggs ok since there is a little bit in your diary.
You might also want to consider meat and fish rather than cheese, cheese, cheese, cheese as your protein source. You're eating a lot of cheese. Often several servings a day. Many report they are stalled by dairy products. You have lots of cheese and whatever (I'm guessing) dairy you are putting in your keto coffee.
I'd also consider eating meat or fish in lieu of all the the Low Carb Protein Milk Chocolate Fudge (bars?) you are eating. I don't know what is in those but many report artificial sweeteners and sugar alcohols cause "stalls". I'm guessing they're a bit sweet?
Though I keep mentioning meat and fish, I am far from carnivore but that takes me to my next point of: You ate a few leafy greens before. Your diary is currently totally void of anything vegetable. Is there a reason for that?
You might be better served with a few carbs from leafy greens and fewer carbs from several cups of Keto Coffee a day.
Your food diary since mid November appears to be getting farther away from how a basic ketogenic diet is designed. I know you have been experimenting lately but what you are doing has not been working so well.
I suggest going to www.dietdoctor.com for a review of what one should generally be eating on a ketogenic diet at why. Kudos on your loss so far.7 -
I'll amend my above to say what you have been doing RECENTLY does not seem to be working so well. You've lost well, up until recently. Perhaps your body just needs to play catch up to the loss.3
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@kpk54 reading your reply makes me realise my discipline has been slipping. Sure I hit the macro targets.. But as you mention, there is a difference between a good steak with side dish and a bunch of cheese on crackles.
There are two reasons for this.. One being the more downhearted I get about feeling stuck the less enthused I am towards doing those big cookups that give me more healthy choices throughout the week. And the other part is that I've been spending much more time in a remote location whilst building a new cabin and working to get my property ready for full time habitation. I'm completely off grid out there so I tend to just take snacky foods like the low carb bars and crackles with some cream cheese.. I end up eating all the cheese quickly before it goes off in the current heatwave.
The lack of greens is just that I'm super fussy and kinda gag on most veggies.
You will be happy to know I did do a big cookup of both beef and chicken dishes yesterday. I hide as many veggies in them as I can and they are probably my most healthy meals. Oh and I just bought a whole leg of ham lol. Hopefully I'm not more than a few more weeks away from having a fridge set up out in the bush.
Thanks for your perspective.. I doubt I will ever eat a perfect diet. But as you note, there are definitely some things I can be doing better right now.
Cheers.
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Yeah, I stalled for about 8 months. Lost 20 pounds then Lost inches but no weight. I weighed 164 lbs and am 5ft 4in. and really needed to lose. So, I discovered fat fasting. I eat 80 to 90% fat and try to stay at 900 calories for Only 3 days. I wouldn't do it longer because it really isn't meeting all my vitamin needs. But it did get me back to losing weight again. I followed that up with IF (mostly eating just one meal a day) and wow. I've lost 3.5 pounds in the last 12 days.
I want to apologize to folks here. Last year I was adamant I would never do IF. I was wrong. When I combine it with low carb I don't get the terrible hunger pains I use to get when I combined it with low fat low calorie.
You may want to try it. Sometimes I think our eating patterns need a shake up and fasting clears away all that habit eating. Because when you go back to eating, all those old habits have been interrupted and it's like starting with a clean slate.3 -
Just a real general opinion here:
If you're going to up your protein try adding some real meat or fish or eggs rather than more of the Gold Medal Pork Rinds you are currently eating (sometimes several hundred calories a day). They're not a significant source of protein. (Google it). You must like meat and eggs ok since there is a little bit in your diary.
You might also want to consider meat and fish rather than cheese, cheese, cheese, cheese as your protein source. You're eating a lot of cheese. Often several servings a day. Many report they are stalled by dairy products. You have lots of cheese and whatever (I'm guessing) dairy you are putting in your keto coffee.
I'd also consider eating meat or fish in lieu of all the the Low Carb Protein Milk Chocolate Fudge (bars?) you are eating. I don't know what is in those but many report artificial sweeteners and sugar alcohols cause "stalls". I'm guessing they're a bit sweet?
Though I keep mentioning meat and fish, I am far from carnivore but that takes me to my next point of: You ate a few leafy greens before. Your diary is currently totally void of anything vegetable. Is there a reason for that?
You might be better served with a few carbs from leafy greens and fewer carbs from several cups of Keto Coffee a day.
Your food diary since mid November appears to be getting farther away from how a basic ketogenic diet is designed. I know you have been experimenting lately but what you are doing has not been working so well.
I suggest going to www.dietdoctor.com for a review of what one should generally be eating on a ketogenic diet at why. Kudos on your loss so far.
I couldn’t possibly agree more with this.
Good call3 -
Yep @Fyreside. Being off grid certainly explains the change in food and choices. Building a cabin certainly explains some of those huge calorie burns too. Thumbs up to that.
Actually it all sounds pretty exciting. I keep suggesting to my husband that we escape this suburban life and build a Tiny House somewhere but I'm not sure I'm quite ready for off the grid. LOL. Nourish that body so you can get that cabin done and enjoy it in good health!
@cedarsidefarm, we all change opinions as we try different things. I've learned to never say never.
I've been through a bunch of changes and revelations. I don't intentionally fast but I never know when I might decide to give it a try.
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I lost 68lbs in 5.5 months, then nothing for a month and a half. My diet had slowly slipped to mostly cheese, protein bars, artificial sweeteners and processed meats. I was totally stumped on why I wasn't losing. Once I took things back to basics, (clean, whole foods) the scale started moving again. 6
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Is the work you are doing on your cabin also relatively new? Have you considered you're building muscle? Also, if you're very active working in your cabin daily, you might need *more* calories to break your stall....? I'm sure someone more knowledgeable can chime in on that.
I also agree with the above comment on eating more "real food" and cutting back on the snacks that may fit your macros, but could also be hiding something in the ingredients list.
It sucks, but stalls are normal. I would die if I had to push through an 8 month stall like cedarsidefarm! Congratulations on your progress so far, try to focus on the downward trend and stay the course. Good luck!1 -
MySweetLavinia wrote: »(For example, there is this one brand of frozen meatballs that always keep me from dropping weight if I eat them daily, and I have no idea why!)
Have you checked to see if soy has been added to the meatballs? or even wheat bread crumbs? You'd be surprised at the ingredients in prepared frozen meatballs/burger patties.... Could make you retain water or have inflammatory properties if you are sensitive.
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Sorry for the lack of replies, I've been out bush again. If I hold my phone just in the right spot, I can get a bar of signal sometimes.. But darned if I can actually get a reply to post lol.
Just in response to a few ppl.. @kpk54 waking up in a forest is just such a delight. Good for the mind and the soul. Most of us can't just drop everything and go bush.. But if you find a way to add it to your lifestyle in your downtime, its just awesome. I'm working on having my cake and eat it too. . If I can get usable internet and better power set up, I will just stop coming back to town eventually lol.
I definitely hear what you folks are saying about good food. I've cooked up a bunch of from scratch dishes and portioned them out so I have some healthy snack sized meals when I need to grab something.
@yandster I don't feel like I'm building muscle.. but perhaps I'm just pushing myself harder as I do..
@canadjineh what about soy protein? I know those pork crackles I was eating lots of have soy protein added. I need to do some reading about how different protein sources may differ I think.
FWIW, probably too soon to say, but I've made one major dietary change that seems to be making a big difference.. I'm forcing myself to not eat late at night. Supposedly it shouldn't matter.. but it would appear that for whichever reason I am nearing my nemesis 120kg mark. Super keen to get under it and press on. Thanks again for everyone's support and suggestions. You rock.2 -
@Fyreside,
https://emedicine.medscape.com/article/932026-overview#a4Two heat-stable globulins constitute 90% of the pulp-derived proteins: beta-conglycinin, which has a molecular weight (MW) of 180,000, and glycinin, which has an MW of 320,000. Immunoblotting and competitive enzyme-linked immunosorbent assays have identified a 30-kD glycinin from soybeans that cross-reacts with cow's milk caseins and is composed of 2 polypeptides (A5 and B3) linked by a disulphide bond. The protein's capacity to bind to the different antibodies relies on the B3 polypeptide.
However, other soy proteins can act as allergens in humans. At least 9 proteins with MW ranging from 14,875-54,500 were found to react with human IgE in patients with asthma. Moreover, after enteric digestion, numerous potential antigens are generated at the mucosal surface.
Soy protein intolerance may cause different clinical syndromes, both immunoglobulin E (IgE)-mediated and non–IgE-mediated, ranging from skin, GI, or respiratory tract reactions up to anaphylaxis. These reactions include the following:
Rhinitis
Urticaria or angioedema
Asthma
Atopic dermatitis
Food protein–induced enterocolitis syndrome (FPIES)
Intestinal villous atrophy (malabsorption syndrome)
Eosinophilic gastroenteritis
Allergic proctocolitis
Constipation
Anaphylaxis (rare)
A European multicenter study, which included both children and adults (mean age, 26.4 y; range 1-69 y), showed that bronchial asthma and seasonal rhinoconjunctivitis are the most frequent symptoms (65% of patients), followed by atopic dermatitis (33%). In this group of patients, the first reaction to soy occurred at a mean age of 19 (±10) years (range, 3-44 y). [17]
Also: https://glutenfreeandmore.com/issues/1_13/Soy-Sensitive-Symptoms-1802-1.html0
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