Not losing much

I’ve been doing Keto for about 6 weeks or so. I’ve stalled and really not losing. The app states, based on my input, I only get 7 net carbs per day. I don’t think I’ve ever been able to stay this low. Probably 15g is what I get most days. 

I also have a hard time balancing the fat, protein, carb percents. Staying super low carb I find that my protein creeps up. 

Feeling a little frustrated that the scale isn’t budging much even though I’m doing the diet and walking about 4 miles on most days. 

Suggestions? :)

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  • Make sure you’re getting your calories in. I was stuck and discovered that I wasn’t eating enough. Doesn’t matter if you’re eating low carb; if you aren’t paying attention to your calorie intake, your weight loss will stall. 

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  • It also helps to plug in your meals the day before. That way, you have more control of staying within your nutrient goals. Good luck!👍🏼 

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  • How long has the stall been? Work through it, it happens. Can take some weeks. Your only week 6, in about 1 month or more your pants might be a lot looser. Stalls are okay and it will discourage you. That's why people fail. It's a marathon and not a race. Don't beat yourself up about a stall. If your ketogenic , fat adapted , have a small bowl of Berries at night twice a week. Either count them or not. Try this for a few weeks see if that helps. Also, don't look at the scale so much. It's your jeans or slacks you monitor with. Week six is a turning point in most persons metabolism. It's still adjusting. You will start to melt in a month or two probably. Can't give up and keep the eye on the prize. If your eating full caloric count now, try decreasing a week or two but if your not hungry, don't feel the need to eat up the caloric count for the day. Remember, water weight in women fluctuates daily that's why the scale can be evil to our brain. Don't weigh but once weekly if you feel the need or less often. If your turning keto sticks colors your doing great. Metabolism is a tricky thing. It will get kicked into gear again but may take time. I just weighed and wholly Molly, three pounds of water overnight. So I won't touch the scale now for a few weeks. 

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  • vaughan.g81 

    but the question is HOW MANY calories per day? I’ve tried a few of those Keto calculators online and they all give some crazy low amount per day to lose weight. Like 1,460 calories. On one hand I hear/read that counting calories is not needed on the Keto diet, but of course don’t go crazy. I think 1,460 is quite low if you look at the averages people aim for on a normal diet. What are your thoughts? 

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  • watsonette I don’t count calories because if you are eating enough fat, your calories should add up quickly. Check out Dr. Eric Berg on YouTube. He’s done some videos on counting calories. He suggests not to do it. If you are getting the right amount of fat, protein and carbs, you shouldn’t need too. 

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  • Regarding having a hard time getting the ratios right.  Are you adding olive oil, coconut oil, and avocado to meals?  Organic smoked sausage has an awesome fat and protein balance.  I'm just getting started myself but have found getting my ratios right to be easy with these additions.  I do 20 net carbs a day and the Ketostix show me strongly in ketosis.  I've heard that too few carbs can actually stall weight loss for some people.  I don't know if that's true.  Just something I read.

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  • I am a little frustrated!  I’ve been on the keto for 4 weeks now, at the beginning (first two weeks I lost 3 kgs), then for the following 2 weeks I haven’t seen any change on my weight.  I did the test and I am on Ketosis, I do see my body changing, less bloated, comments from friends that I look much thinner but the weight doesn’t batch.  I even did the ground beef and butter to come out of the stall without luck.  Any tips?

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  • rddinteriors6894 Body fat doesn't weigh that much. Hang in there and don't weight yourself a lot. If your seeing your own body changing and others noticing that's what counts now, and your in ketosis. Keep doing what your doing. The scale is evil for our thought process in loosing the body fat. Give it time. Your only 4 weeks in - my scale didn't really move for three- four months after I lost initial water weight. If you weigh too much, you could cave in. Please put the scale away for weeks then come back to it. Better yet have a pair of jeans that are too small to guage. Let that be your motivator. 

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  • badmojomn thank you so much !  I am feeling a little discouraged, but I will keep doing it.  Weight fluctuates from one day to the other...... 

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  • Hey guys, I recommend a site called Diet Doctor... they have a massive amount  of info on keto... and you can do the free trial and access it all

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  • vaughan.g81 I thought staying low in calories would help with faster weight loss

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  • watsonette how active are you?

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  • danah374671ed I’m only exercising 1 - 2 x/wk and my office job is super sedentary so I’ve chosen that option when doing the calculators. They come up regularly with 1450 cal/day with a 20% deficit. I have to admit I struggle to stay under but I’m trying to find the right formula! Seems the only way is to preplan everything I eat (not my fav thing tbh!) :P 

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  • badmojomn I really love your input and positivity!

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  • enbrew583 I think so to a point. The body could go into a starvation mode and not let those fat cells go. So, some experimentation and patients is key for this. I know I’m calorie restricting now because I am not hungry much in a day. But then one day a week I feel like eating everything but stay keto. 

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  • watsonette Depending on what week your in, I would say st this point you shouldn’t be hungry at all.  If you are, then less veggies more fats and protein. If your exercising, this can make you hungry also. I would say if your struggling to stay under 1400 or so, post your normal daily eating habbits and have us take a look.  Bacon carries a high amount of fat for keto and it’s ideal to stay satiated.  I bake up pounds on tin foil lined pan until brown and keep in freezer. Maybe try eating ketoneggs salad with Real mayo, pickles etc. I have added some tuna to this on occasion. The egg salad, I could eat for breakfast and seems to be a hit in my house.  Whole whipping cream in coffee or tea few times a day. Maybe your not quite fat adapted yet if following keto. I struggled with calorie count first 4 months for sure. As long as the carb is down, don’t beat yourself up.  If low carb following, I really haven’t dug into that yet. Add 1 avacado a day. 

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  • watsonette okay. Sorry should have read your keto.  I would up the calories if your still hungry for awhile but stay under net carb count. You really shouldn’t be hungry but it happens. Also, restricting too many calories at first can cause a failure. If your hungry more one day, eat more bacon or fatty meats and cream, butter, good oils, etc.  Remember also, the mind can play tricks on us at first. It will tell you your hungry, but then you look back at what you ate in the day and say “ how in the heck can I be hungry, I ate a lot of food today “. It’s flushing out the glucose burning process and going into fat adaption.  Keep the excercise very light at first, and keep keto. Work your way up to what exercises you were doing slowly. If you find your hungry again, then there is a choice you have to make. Increase total calorie counts or not exercise. I do favor the first, but I know I got extremely hungry with exercising cardio. It’s best to let th body adapt to the new fueling process before turning to exercise. It’s a major process for the metabolism.  I hope this helped a little. If it makes sense, I’m a computer girl, only my wood pile is my exercise and an occasional stroll down the road. My legs are looking more toned because the fat is melting. When I work my wood pile- my appetite for the day and day after definatley increases. 

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  • tamiamendezfb3e I keep it “ real” but I’m also an advocate in my own way that ketogenic works if you let it happen. Self love is important I have learned. To take charge of your own health and to really understand the true benefits of ketogenic through self taught research is imparetive also.  I’m an open empty book and learn something new every day. I had beat myself self up the first few months ( scale and how I felt) and was almost the typical failure because my fat adaption process was truly a terrible experience for weeks. My doctors when I saw them during my fat adaption process even told me maybe I was hungry or “ people don’t stick to that eating very long”. I decided to not listen to them, and research. I’m passionate about it. The more I see results -albeit slow, the more passionate I get to getting others on board. 

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  • badmojomn I agree with you and you are right, it's been like that for me too. No hunger and sometimes I forgot to eat all day. 

    Here is a tip that helped me with that scale.... I measured myself and I put it down on a paper and sealed it in an envelope, I put that onto my fridge that said: if you think about giving up open this! 

    I think I was in about 4 months and my scale halted at 3 months. I opened my letter and I measured my self again and I was like wow!!!! 9 inches! I recorded my new measurements and salad the letter up. That's for when I want to give up again.

    This has kept me honest and on course. Listen to badmojomn when she tells you to dich that enemy scale!

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  • Same for me. Really struggling with the balance. My Net Carbs are 11g. If I adjust one then fat context is too high or protein is too low. I'm like you-frustrated. 

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  • I have heard that when you stall you are losing inches.  If my kero sticks are purple I am happy to stall,

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  • texxasgirl62 These are all tweakable”. If you feel like you need more of one thing, I think you can push it up. If you let a guide like the wheel run your life it will frustrate you, and we don’t want that. Some days you may not want all the fat, it’s okay! You have to be tuned into your body somewhat in what it’s telling you.  It took awhile for me. This is a guide, and what it’s preset at isn’t for everyone. Simply a guide.  

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  • wamdesigns The sad part is, I’m a heavy thigh girl. I sure hope the inner thighs tighten up because I look like the pillbury doughbough there all deflated! See, my self image issues again! I have been measuring but not recently. The fat is coming off everywhere so the inches are slow in one area but I’m okay with that. Maybe I’ll be beach bod material by summer. Lol

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  • badmojomn I know you will be beach body this summer!!! I told you too, that where you put it on last you will lose last, lol. That's how it has been for me. Btw, happy new year to you and thank you for helping so many people on this forum. Believers and doers like you make some of the people here stick to it.

    love your enthusiasm 🤸🏻♀️ 

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  • My suggestion would be to try a fast... Dr. Jason Fung author of A Complete Guide to Fasting has some great info on it. Excellent resource in my opinion 🙂

    Reply Like 1
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