Plateau help!

I started a very low keto diet at the end of August and lost 8 pounds over the next two weeks.  Since then I’ve been bouncing up and down a few but basically hovering at 170 pounds. I’d like to lose more for health reasons of type two diabetes, nonalcoholic fatty liver disease and cirrhosis. I have done a two day keto fast Which took me down 3 pounds but then I’ve gone back up to my 170 plateau. Three weeks ago I lowered my net carbs to 16 total grams, about 5-10 net grams (using MFP  which does not have a net carb component) And I’ve hit that plateau again.

I have been exercising five days a week  usually walking or exercise class for 20 to 60 minutes. Maybe I need to add in muscle building exercises? Someone suggested using Keto7 DHEA, but I don’t get the purpose of taking exogenous ketones?! Can anyone explain why I might want to do this in a scientific manner, that just because it works? Or do you think this is definitely not something to do?

Any other suggestions? Four weeks and drumming in my fingers.

I take metformin for my DM. I  use keto strips and have had slight to moderate levels almost every day.

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  • There is a group of Keto followers on Face Book, it is called Cammon Sense Keto, according the their guru, nuts, artificial sweeteners (including Stevia) and too much proteins will cause stall, you can join and check out their files free to download, there is some good info but to me , the whole group seem kind of extreme

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  • I’m struggle too with being in a plateau for over four weeks now.  I adjusted my carbs  to 16 g and I lost only 2 ounces. 😕

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  • Dr Ken Berry does not believe in exogenous ketones. You are just creating expensive pee! When you go on a diet, I’ll use Keto as an example. You are lowering your carbs , which hold a lot of water in your system. As your body burns through the glucose it releases a lot of water and you lose a few pounds. Now the only weight you have to lose is your fat stores. Your body will fight to defend the cells, because  if you have dieted before your body thinks you will eventually give up again. As time goes by, and this could take up to a month for some people, your body will eventually give up and start to use those fat cells for energy.  You will then start to lose weight more steadily.  Be patient and track meticulously. Good things come to those who wait. Then as the pounds start to come off, you will start to see a difference, in your face and limbs first. Your body will defend that belly fat to the bitter end. 

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  • Another thing, have you told your Dr you are doing Keto? Keep a close eye on your insulin. You should read up on Dr Jason Fung. He is an expert on curing diabetes. But definitely watch your insulin levels and work with your Dr

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  • TomBib  thanks for the info, I will check them out. I do eat a lot of macadamia and  pecans, Also use Stevia in my coffee. So much contradictory information it’s hard to weed through what is true and everything may be individual to you! Thanks!

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  • Lisarose  well, my primary care doc knows that I am on kiddo, I have not yet seen the liver specialist and won’t until November 6. I know my blood sugar levels but no one has ordered and insulin test. I’m having blood drawn Monday, should I insist on a fasting insulin?  Probably a good idea! 

     And that’s what I thought about the exogenous ketones. I want to burn my own, not pay to take somebody else’s. My urine strips do still show that I am in ketosis but I’m just not seeing anything on the scale. I’ve upped my exercise and maybe I need to do some more fasting? Thanks for the input!

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  • Tweenkles Isn’t that frustrating? Just like being on a regular low-fat “balanced” diet. I could never lose more than about 2 ounces a week when I did that! That’s what I have liked about keto in the past, I can usually lose a pound a week but it’s  been about six weeks now at this weight....Sigh 

    I will continue to monitor everything!

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  • Lisarose Another question, do you think it’s possible to eat too much fat?

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  • I was stalling too. I started intermittent fasting.  I eat a big breakfast and a filling dinner. My version of fasting is 12 hours between meals.  I drink unsweet tea and tons of water with a very occasional diet pop  I keep it KETO.  This broke my stall and the weight is coming off again.  This works for me.  I do eat lunch on the weekends though.

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  • In my experience with my clients, I find that Plateauing happens quiet a bit. The  Ketogenic diet is design mostly for short term uses especially for women. I found this article very useful 

    https://keto730454974.wordpress.com/the-unsung-hero-of-weight-loss-for-women/

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  • I’ve come to the end of a month with no progress. I’ve readjusted my macros to do modified fasting. So for 2-3 days a week I’m going to lower my fat to 30 grams and eat .7g of protein. With one meal a day. I’ll keep in touch. Wish me luck!

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  • Recalculate your protein intake and overall calories. You could not be eating enough or too much. Scoobys calorie calculator is great, just ignore the macros they are keto. 

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  • Rosalesdee 

    Thanks, I will do that and recheck. I use my fitness pal For tracking macros which includes carbs, but not net carbs

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  • Lisarose 

    Good luck! I am doing a fat fast   For a couple of days and then one meal a day Type of fasting to see if that gives me a jumpstart. If that doesn’t work, Thanksgiving is coming and I will carb- out For a day. Who knows, maybe that will start something LOL

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  • Lisarose 

     Thanks, I’ve asked my PCP about checking my insulin levels and she won’t do it because she says there’s no reason to. She is kind of OK with me doing keto for a short period But not long term but did not say what she considered  to be a long-term.  She says she knows that I am producing some insulin at latest and should not be producing way too much sense I’m low carb. But that’s the part I questioned. Could I still be over producing insulin  F I’m very low-carb? I don’t understand what the mechanism would be. My blood sugar‘s are normal and my A-1 C is 5.0. My liver enzymes are  now almost normal. 

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  • Lisarose  Plateaus are so frustrating! I think that sometimes our bodies are just stubborn and are not going to follow the normal rules of metabolism, LOL!

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  • I did the Keto Summit 40 day challenge and they had us cut out dairy. I cut out all except for grass fed butter. I do miss cheese but I use nutritional yeast that has a natural cheese flavor. I use Swerve for my sweetener in my fat bombs. Cutting out dairy, which is inflammatory for many people broke my plateau 

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  • Katt I think those of us doing Keto have all had this.  You asked about exercise type... Yes, you need some resistance training to build muscle.  Your weight loss has slowed your metabolism.  You need to build lean body mass to raise it, otherwise you'll never sustain a calorie deficit.  Also try to raise your heart rate for longer periods of time... Again a metabolism booster that lasts even after you stop.  I use a monitor and try to get it up to the highest rate I can sustain for 40 plus minutes, with some reduced intervals... So like a range, not complete rest.

    Agree with stopping the exogenous... Those help people accelerate onset of ketosis, but are a waste after that, IMHO.  

    I also use intermittent fasts to help break plateaus.  14 to 16 hours minimum.  Use black coffee and water to get me through.

    Best wishes

    Reply Like 2
  • Katt I know some people adjust the fat.. go a little higher and see, if that doesn’t work, go a little lower.. play around with it and see. I know someone who’s been doing it for years and her fat intake is 85 or higher.. just a thought 

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  • Calories count. Are you sure your not taking in too many?

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  •  Hello,  just curios on how you are doing.  Did the change work for you?

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  • Still platteaued. Going to try cutting out sugar alcohols and continue OMAD.

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  • Katt what did you decide to do with exercise? I'm also plateued for about a month.  Just bought Flatbelly Tea to try to shake things up.  Bought at local health food store from someone I trust, but this is the stuff: http://bodybyleighton.com/product/the-flatbelly-tea/

    Use only 2 to 4 ounces first time as there is a laxative effect.

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  • How's it going Katt? Still plateaued? Anything help? I am hovering at 170, too, and cutting sugar substitutes. It's a big deal going from 2 heaping teaspoons of sugar and 1/8C milk in my coffee to just 1T coconut oil (kinda sweet) and 1T butter (much better blended with my NEW EMULSION BLENDER I got for Christmas!) If keto doesn't work, what does your doctor suggest?

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  • Katt I started keto after my PCP introduced it due to insulin resistance and metabolic syndrome. My triglycerides went from 215 to 74 after a year on Keto. 

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