Stopped losing on Keto - new macros

marcletourneau
marcletourneau Posts: 4 Member
in Health and Weight Loss
Hey

I've been ok Keto for 6 weeks and have now stalled on weight loss for the last week.
I started at 170 lbs with the following macros
Calories 1700
Protein 170g
Carbs 20g
Fat 112g

I am now 157lbs and have been advised to change my macros to the following-
Calories 2000
Protein 170g
Carbs 20g
Fat 147g

Any thoughts on if I should increase protein as well or keep my initial count?

Thanks!

Replies

  • elphie754
    elphie754 Posts: 7,574 Member
    If you are not losing, how is increasing your calories going to help? That will create and even smaller deficit, and possibly even a surplus.

    How long has it been since you lost? 13 lbs in 6 weeks is more that 2lbs a week which is a significant loss.
  • marcletourneau
    marcletourneau Posts: 4 Member
    Been holding steady for about a week, advice received was that I need to raise my fats (which raises calories)
    I would really like to get my hands on some calipers to measure body fat, but I think I'm sitting around 14-15%, would like to get around 11-12%
  • elphie754
    elphie754 Posts: 7,574 Member
    A week is nothing. Be patient. Weightloss is not linear.
  • marcletourneau
    marcletourneau Posts: 4 Member
    Yeah... Gaining in all my lifts, so I'll try and stay positive!
  • yarwell
    yarwell Posts: 10,477 Member
    Excessive protein for keto.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    marcletourneau wrote: »
    Been holding steady for about a week, advice received was that I need to raise my fats (which raises calories)
    I would really like to get my hands on some calipers to measure body fat, but I think I'm sitting around 14-15%, would like to get around 11-12%

    1 week is nothing. I've held steady for 2 weeks straight no problem while losing 2lb/week. It all averaged out over the long term though with no change in diet. You have to look over 4-6 week periods, not a single week or a single day. I weigh daily, but I evaluate over much longer periods of time.

    If you want a quick estimate of BF, use a tape measure and the US Navy BF% method (google it). It'll get you within spitting distance and then you can compare to photos to guess if it is high or low.
  • CasperNaegle
    CasperNaegle Posts: 936 Member
    While I'm not a fan of low carb diets and I think it's a bad way to lose weight, I agree 1 week is not long enough to panic. If you are in a calorie deficit you will lose weight.

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