Stalled

Start logging again. If you don't have one, look into purchasing a food scale and weighing everything on it.

xray_devil wrote: »

I've been doing Keto for about 10 months. First 3 months went great lost almost 40lbs then... nothing. Ive been at the same weight since. I was logging my food but got discouraged and stopped but kept eating right. My weight fluctuates .2 then .8 then .6. But I never go down to the next digit. Drinking tons of water. Need help please!

If you haven't lost for 7 months then you aren't in a deficit for whatever reasons. Either eating more than you think or burning less or a combination of both. Logging again should let you see where the issues are. If nothing else, it'll give you a few weeks of good data to take to the doc.

1. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

2. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

3. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

4. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

5. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

6. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

7. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

8. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.

xray_devil wrote: »

Ok MFP says 1200 cal. I've only eaten 1081 and I'm under 20 carbs. I've tried eating more fat. I've tried eating less. Same with proteins. I've been weighing and measuring my food much more diligently in the past month. I just don't understand where the problem is and how to fix it.

Would you be willing to set your diary to public for a bit? Sometimes having a second pair of eyes look it over helps.

Have you been through the steps I listed above?

xray_devil wrote: »

Yes. I recalculated all my values just recently. It said for me to eat more protein than fat so I've been trying that. Been a little challenging to eat that much and keep all the values in check.I haven't cheated in more than a month. I will look into trendweight. Never heard of it

Great! Hopefully the doc or dietitian can get you straightened out since you've done everything on the list. If it were me, I'd just go back to logging.

Is your appt soon or have you already been?