Plateau or stall

FANCY1977
FANCY1977 Posts: 31 Member
edited December 2024 in Social Groups
I have been keto since January 1st, down almost 20 lbs have another 40 to go before June ( that’s my goal) but my loss has slowed, I have started to track again because I am getting discouraged :(. I work out 30 minutes per day. Any suggestions ? Any or all comments are welcome 🤨

Replies

  • Shadioutwo
    Shadioutwo Posts: 36 Member
    edited March 2019
    When you say "started to track again", I think that's the key. I don't lose any weight (keto or not) if I don't track what I'm doing - calories and macros.

    In addition, most of us women find that our weight loss isn't linear in keto. I know that I stall for 2 weeks around my period and then drop after that.
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
    Jan 1 to now is about 10 weeks.

    20 pounds in 10 weeks is an average of 2 pounds per week, which is a very good (and arguably a bit fast) rate.

    You're doing fine. Just keep going. Weight loss isn't linear.
  • swezeytba
    swezeytba Posts: 624 Member
    Also an odd thing that happened to me about a month or two in. I actually had to start eating more calories. I bumped my daily limit up a hundred calories just to see what would happen and "boom" I started losing again. So you can definitely adjust things to your fit you personally.
  • VictoryGarden
    VictoryGarden Posts: 194 Member
    I agree with swezeytba, try upping your calories for a couple days.

    Failing that, try fasting! I find if bumping up calories, almost to "cheating" levels doesn't work, then a 2 day fast is my next go to. (or if 2 days sounds just too long, try 1 and see what happens, just don't "binge" after your fast!!). I also try to fit in a nice lengthy walk or more vigorous exercise those days, with stretching before bed.

    You can also try 16:8 Intermittent Fasting (essentially just skip breakfast!) and see how that works for you.

    If you are eating nuts, peanut butter, or anything with sugar alcohols in it, that can also sometimes slow down the loss. PB is my weakness, I try to not use it unless I am just scavenging through the cupboards like a starving rat so as not to give in to far worse temptations. :wink:

    As a side note, there are sometimes just "times of the month", that vary for us ladies. I usually have at least a solid 2-2.5 weeks where I just don't lose. Sometimes I even gain as much as 8 pounds! I find that I can lessen that time frame and lower the effects if I keep up on my salt intake and drink water like a fish. :) So I usually don't start pulling the extra cal's or major fasting out of my bag of tricks until I have gone a SOLID 3 weeks with no budge in the scale.

    FWIW, I also slowed way down after the first 15-20 pounds. Just keep with it and don't get discouraged. It will stall and jump forward just like all weight loss does as your body adjusts.
  • FANCY1977
    FANCY1977 Posts: 31 Member
    I am wondering if I am eating too many carbs. Example today I ate 34 total carbs (16 net I think). Is this a problem ?
  • qweck3
    qweck3 Posts: 346 Member
    You indicated that you workout 30 minutes a day. You could easily be replacing fat mass with lean mass. This is where the home scale is not a good guide. If you lose a pound of fat and gain a pound of lean mass that is a big 0 on the scale but it cannot hide in clothing that magically starts fitting regardless of what the scale says. 16 net carbs are perfect keto carbs.
  • FANCY1977
    FANCY1977 Posts: 31 Member
    Ok thanks everyone. I am not quitting :).
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    I lost nothing for about a month, then dropped 3 lbs in the last week...the scale is a witch with a capital B, it is capricious and evil...measurements and photos are my saving grace!!!
  • FANCY1977
    FANCY1977 Posts: 31 Member
    good to know! Thanks!
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