Keto stall!!! I want to cry!
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ktgonka
Posts: 5 Member
I have been doing the Keto diet for the past 5 weeks now and up until the past two weeks have had a steady loss every week. I have not moved at all on the scale after the last two weeks. I drink plenty of water throughout the day and track everything (macros) I eat. I’m not doing anything differently than I did the first three weeks but just can’t manage to move past this stall? Do I recalculate my macros? I’ve lost about 8 pounds so far. Any suggestions from the Keto pros out there?
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Replies
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Eight pounds in five weeks is still a huge loss.
Are you counting calories? How are you measuring them?8 -
Yes, recalculate your macros that should help20
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There are mistakes that people commonly make that cause them to not lose weight that we might be able to spot if you change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings3
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No, you dont need to recalc macros, but what and are you tracking your calories?8
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Are you creating a calorie deficit?
Keto or not, you still need to create a calorie deficit in order to lose weight.
Keto doesn't magically make people lose weight. You must create a calorie deficit.13 -
I’m counting fat, protein, and carbs. I definitely try and eat as close to 1,200 cals per day and to target my macros (always hit my protein, get close to fat, and never go over my net carbs of 16g).0
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How are you measuring those calories though? Food scale? Measuring cups? Eyeballing portions?4
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Measuring cups when I can use them, try to pre portion stuff as much as possible. I eyeball portions but I usually try and overestimate if I do. I think I need to buy a scale, been thinking about that for the past week.5
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Measuring cups when I can use them, try to pre portion stuff as much as possible. I eyeball portions but I usually try and overestimate if I do. I think I need to buy a scale, been thinking about that for the past week.
Yep. Fats are super easy to add a ton of calories quickly. Scales should help that.8 -
I've been stuck for over a week now, too. Started keto on 5/14, lost steadily, then stuck! But I will say my clothes are looser, so something is happening.... I probably do need to increase my water intake but macros should be good and I've been logging every bite. I will add some intermittent fasting to see if I can get unstuck.
Good luck and don't get discouraged! I know one thing - we may get stuck now and again, but it sure beats going backward!11 -
A lot of ketoers initially show a lot of loss on the scale because of water weight. When you deplete your glycogen stores the water weight goes woosh! Soon after, the rate of loss will stabilize. This will depend on your calorie deficit and your stats—if you have 25 pounds or less, the weight will typically come off slowly, regardless of the way-of-eating.
Weigh all solid foods (including ore-packaged ones like frozen dinners, eggs, and sausage links) on a food scale, use measuring cups/spoons for liquids, and double check the database entries against the label for accuracy (even the green check-marked ones).7 -
I've been stuck for over a week now, too. Started keto on 5/14, lost steadily, then stuck! But I will say my clothes are looser, so something is happening.... I probably do need to increase my water intake but macros should be good and I've been logging every bite. I will add some intermittent fasting to see if I can get unstuck.
Good luck and don't get discouraged! I know one thing - we may get stuck now and again, but it sure beats going backward!
A week isnt a stall.. its natural. A persons weight can fluctuate 5 or more lbs a days and will often cycle from week to week. Changing something now will only add more variables.7 -
It's probably already said, but the lighter you are the less your body will need to maintain weight. That being said you'd need to change your diet accordingly and eat fewer calories a day to drop down in weight even further. Another thing that has probably already been said is that you are probably at a plateau. Plateaus happen to most people after a certain amount of weight loss. It's when you don't lose any weight for a few weeks even a month. The only way to push past a plateau is to exert more energy ( exercise harder ) or you can patiently wait out the few weeks and continue to do what you're doing.
Always remember "The Wind Always Blows Harder The Closer You Get To The Mountain Top"11 -
Thank you to everyone for some insight and helpful feedback. It’s enough to keep me going
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You're doing fine, you've actually lost quite a bit in a short period of time, and two weeks isn't really much of a plateu. I don't know if this applies to you, but ladies can often have monthly cycle variations on their weight. And weight loss isn't a straight line. It will go up and down left, right and centre, as long as the general trend is downwards, then it's good
A couple of suggestions for you:
- Be careful with prepackaged items, sometimes when you have portions of things, they can be out by small amounts. This can make a difference. For example, say you bought a 400g pack of 2 burgers and the packet said that 1 burger was 200g and was 200kcals. Simple right? Except actually, one burger is 170g and the other is 230g. And they look the same, so if you're sharing the packet with someone else, you have no idea which one you're eating. This is actually a lot more common than you'd think, so if you're really worried, weigh out your prepackaged stuff.
- Weighing things is always better than using cups if possible. Depending on how tightly packed an item is, can give you massive variations.
- And make sure you weigh things before they're cooked. It's normally more accurate for your logging.2 -
I have been doing the Keto diet for the past 5 weeks now and up until the past two weeks have had a steady loss every week. I have not moved at all on the scale after the last two weeks. I drink plenty of water throughout the day and track everything (macros) I eat. I’m not doing anything differently than I did the first three weeks but just can’t manage to move past this stall? Do I recalculate my macros? I’ve lost about 8 pounds so far. Any suggestions from the Keto pros out there?
How often do you weigh yourself, if it's once a week, you may not be getting and accurate reading.2 -
The initial water weight loss in keto is part of the 'hook'. Other programs have used a hook like this also. Nothing wrong with a good start - it helps get people going, but if you don't know how that works, it could stop you in your tracks once that initial "whoosh" is over.
About 8 or 9 years ago my wife and I jumped feet first into P90X - not just the fitness part, but he food part as well. What they don't tell you about the diet stuff they recommend is that they essentially put you into keto early in the program by almost eliminating carbs. They then reintroduce them through each 30-day phase so that you have enough to fuel your workouts. But the initial weight loss had nothing to do with the added exercise, and almost everything to do with the initial glycogen release. Stuff I didn't know then, but I do know now.
Said all that to say that with keto in particular, the initial loss is usually more pronounced than other methods, then (as many have said) you'll settle into fat loss rate commensurate with your deficit. Because energy balance always has and always will apply.
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I have just come out of a 2+ weeks stall (I'm not keto) during which I was beginning to feel frustrated. Now out of it and have had a bit of a whoosh. Don't panic, keep going. Provided you are keeping to your deficit and measurig accurately your loss will get going again. Your loss to date has been pretty quick - it may well slow down so be prepared. Many people do not lose weight in a linear fashion - 2 weeks with no scale move is common for me.3
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I am on keto (maintaining now, but used it to lose 10+ lbs) and found that unlike other diets I'd been on, there was quite a bit of stair-stepping, where I'd drop more than 2 lbs in a week, then stay at that weight or even gain back a half lb or so, then drop another 2 etc. Ultimately it was the fastest and easiest weight I've ever lost, but I definitely had weeks with a disappointment on the scale.3
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Running_and_Coffee wrote: »I am on keto (maintaining now, but used it to lose 10+ lbs) and found that unlike other diets I'd been on, there was quite a bit of stair-stepping, where I'd drop more than 2 lbs in a week, then stay at that weight or even gain back a half lb or so, then drop another 2 etc. Ultimately it was the fastest and easiest weight I've ever lost, but I definitely had weeks with a disappointment on the scale.
I would like to add for those who read this and are new to the whole thing, keto does make you lose weight faster initially, but it's mainly the drop in water weight and glycogen (especially in the first few weeks) which makes you lose weight fast initially due to the reduction of carbs. Long term, you lose fat at the same rate as any other diet out there, I am only mentionning this for information purpouses only. However with that said, it can be a big boost psychologically especially for those who have never succeeded in the past to lose weight for whatever reason.
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