Weight loss stall
I’ve been on high protein keto (5:60:35)since feb 11 and my weight has been coming off slowly (2 lbs a week or week and a half), so far I’ve lost 28 lbs (10 lbs the first week and i assume its water weight ) and ive been following my macros ( i have smart macros on) never going over and coming as close as possible to them. In the last two weeks ive implemented IF (16:8) and my weight loss has been 2 lbs since starting the IF. What am i doing wrong and what should i do to speed up the weight loss?
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Too much protein can interfere with ketosis. Try the non-high protein keto diet and see if that helps. I know weight lifters are often nervous to decrease protein, but I know some weight lifters who get huge gains and are on a regular keto diet. Maybe try experimenting to see how your body responds?
Also, using MCT oil as your primary fat (or coconut oil as a natural source, but not as good, source of MCTs) can help with ketosis as well.
Also the often talked about:
Drink lots of water and get enough sleep.
Reduce stress. Cortisol can really hinder your progress.
Hope this helps. Let us know how it's going!
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Jean 25%, which is standard keto (5:70:25). Just make sure you selected keto and not high protein keto in your app settings and you should be good to go. If you are off on your macros for a day, just make sure your fat is higher than your protein. Also, if you are doing intermittent fasting (especially one full day or longer), then make sure you ate enough fat the day before because your body needs the fat for ketosis.
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Also, not all proteins are equal......beef is much higher on the insulin index than chicken or fish, for example. This means your response to beef is to raise your blood sugar more than if you ate the same amount of chicken or fish. I have found that mixing the protein up keeps me from repeating the same inadvertant mistake. Who woulda thunk?