Hi. Congratulations on your successfully losing 20 pounds! I think you might want to lower your protein and you should be at 20 grams carbs. People react differently to protein maybe it raises your insulin even at 69 grams? Also you should try 1300 to 1400 calories perhaps your body is holding on to fat because it thinks it's starving.

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This! Congratulations!

Firstly - a fat fast is an Atkins concept where you do 3-5 days of getting 95% of your calories from fat, and having no more than 1000-1200 calories per day. It's not recommended as a long-term fix, more as a jump-start if your weight loss has stalled (FYI, yours hasn't! A stall is more like 4 weeks with no loss. So don't panic!).

Keto is a more long-term way of eating, and allows a lot more variety of food. Macro's range from 70% fat up to 85% fat - it depends on the person as to how they feel best.


I agree that your calories intake might be a little low. I know it's tempting to dial down the calories as far as possible, but it won't necessarily make you lose weight faster. It sounds like your body is just recalibrating itself after the initial big loss (doesn't want to give up that lovely fat!!) . Some people do lose a lot regularly, but only if they have a lot to lose in the first place. Everyone finds that they begin to taper off eventually, and a couple of pounds a week (on average) is nothing to be sniffed at!

I think you should get rid of the fruit for a little while and just get your carbs from veg whilst you are still in the adjustment phase for keto. It's possible it could be still causing your insulin level to spike, which prevents fat being burned for fuel.

Also, I'd highly recommend extra virgin coconut oil in your coffee and to cook with if you're not already doing so. It's like the carb of the high fat world for giving you extra energy and creating ketones.

It can take between 3 weeks and 3 months for people to become properly adapted to keto. Lots of people can't stick with it if they reduce their calories too far, too fast. It worked best for me to concentrate on getting my macros right and not the calories to begin with... it just naturally worked out from there. I'm a bit of geek about testing stuff on myself, and an example is this last month - I 'overate' by 6.5 days this past month. I should have put on 2.5lbs. I actually lost 6.

So in a nutshell, you aren't doing anything wrong, you just need to tweak around the edges to get the best fit for you. As long as you are eating around 0.8g protein for each kg of lean mass, you'll have sufficient protein to conserve your muscles, and prevent excess being converted into loads of glucose.

Good luck and keep us posted on how you're doing!