How Come I'm Not Losing Weight On Keto?
Ketovore Advice Blog 5
Dear Spring,
I have been doing the ketogenic diet for almost two months now. The swelling in my feet and ankles has mostly gone away, I’m not getting bloated as much anymore, and I feel a lot better, but other than the initial twenty pounds of weight I lost, (which was mostly water weight) I haven’t lost any more. I am about to give up. Do you have any suggestions?
-Kaylinda B. from Louisiana
Dear Kaylinda…
First, I am so sorry—I have experienced the same frustration with keto plateaus. It can be particularly challenging at the beginning, especially if there are other ‘ketoers’ around you who are having success while your weight loss is stalling.
Here is a list of reasons for plateaus I have compiled that might help you on your journey:
Insulin Resistance
There are more people who are insulin resistant who are unaware of it than those of us who have come to the knowledge of IR. It takes a while to get our bodies back to a place where our pancreas, our cells, and our insulin are working properly. And the longer our bodies have been in this state, the longer it may take to overcome.
IF (Intermittent Fasting) Window Is Too Small
Are you snacking? Stop it! Are you having coffee with cream outside of your IF window? Stop it! Is your IF window too small? Try doing a 16 or 18 hour fasting window without consuming anything except water, plain tea, or black coffee. If you’re above forty years old, do at least a 20-hour daily fast. Start with a 14-hour fast if you have to, and work your way up.
Lack of Consistency
Are you staying consistent? Most of us (myself included) started out on keto thinking that we were doing enough because most of our meals were keto-friendly, and we were only cheating every few days. This is flawed thinking; especially when we’re just starting out, consistency is imperative. Once you’ve reached your goal, you can ease up a bit, and allow some ‘splurge’ meals every now and again (within reason). Try to stick to the regimen as closely as possible; the reward will be great in the end.
Age
If you are a woman who is pre-menopausal or above, you may have to work a bit harder than everyone else due to hormones. (If this is you, don’t feel bad; this is me too). As I said above, if you’re above forty, I would crank your IF window to at least 20 hours or even more. If you have already gone from three meals per day down to two meals per day, and you are still having problems, take it down to one meal a day (OMAD). Also, stop comparing yourself to younger folks; compare yourself to who you were yesterday. Be encouraged, there are folks in their eighties kickin’ butt at keto!
Sneaky Carbs
If you are eating foods you believe to be keto-friendly and are not, this may be hindering your progress. Some alternative sweeteners, most fruit and juices, some low-carb snacks, some veggies, some dairy, some sauces, grains that we’ve been told are healthy…all of these can have carbs secretly lurking in the shadows with sinister plans to attach themselves to your thighs. (I will be posting a more comprehensive ‘sneaky carbs’ list; stay tuned!)
Carb Count
This kind of goes with the point just above. You may need to start counting your carbs more closely. Some keto folks follow net carbs while others count gross carbs, which may be the way to go for you, since you are having more challenges. Some Keto & Carnivore gurus advise consuming less than fifty carbs per day; some say thirty; some twenty… After facing my own weight loss challenges, I would advise sticking as close to ZERO carbs per day as possible (under ten if you can manage it) and doing this until you have reached your weight loss goal. If you find you just have to eat at least twenty-five carbs per day to maintain for a while—that’s fine. At least you are moving forward in the right direction. Just raise the bar every now and again when you feel able to do so. Later on down the line, you can add back a few yummy things while still adhering to a healthy keto/carnivore lifestyle.
Lack of Support
In the past I have underestimated the power of a solid support system. With keto, ketovore, and carnivore, oftentimes you may not have any support in your immediate vicinity, or worse yet, you have people discouraging you. Seek out like-minded individuals, (like right here) and ask for help, read testimonies, and share your own experiences. It could mean the difference between success and failure.
Lack of Patience
If you (like myself) spent decades stuffing your body full of poisonous foods, then it may take a bit longer to undo the damage. In fact, if you have a lot of weight to lose, chances are that there is quite a bit of fat around your organs, and that is where the fat will come off of first, and thus, you may not notice a huge difference to start with. For some it takes weeks, for some a couple months, and for some it may even take a year or so; you will likely see other health improvements before the weight loss. Also, stop weighing yourself! This can be such a downer, and it’s not a good gauge as to your progress anyway. Throw the scale in a drawer somewhere, and pull it out every month or two. Use a measuring tape instead, or better yet, just go by the way your clothes are fitting. Start celebrating even the small victories.
Stress
If you have too much stress in your life, it can greatly hinder your progress. Stress increases cortisol, and this can keep you insulin resistant, which can cause you to hold on to unwanted pounds. Stress is a big deal, yet most don’t take it seriously. (Read my blog ’29 Ways to Combat Stress’).
Lack of Sleep
This one has been one of the biggest issues for me. The experts say we should each be getting 8-9 hours of sleep every night. I know, I know—you have a job, or kids, or school, or whatever, that keeps you well below that number. I get it; I am currently battling middle-of-the-night hot flashes and whining puppies! Boo! But perhaps there is a solution. (Read my blog, Lack of Sleep Hinders Weight Loss).
Too Much Protein
Keto is about consuming high fat and moderate protein, but many people are unknowingly consuming too much protein, which can hinder weight loss. Carnivores—this may not apply to you, as most of you eat until you are satiated, and your meals may look somewhat different than that of ketovores, and exceedingly different than that of ketoers.
Too Much Exercise
I know—we’ve all been told that exercise is what will make us lose weight, but it’s just not so. I’ve lost more than seventy-five pounds with little to no exercise at all, and heard countless testimonies of others who have done the same. Also, when I was exercising, I lost zero. Exercise is very healthy for many reasons, but often does very little in the weight loss arena for many people, and could very well hinder your weight loss efforts. Weight loss comes with a diet free of sugar, and grains which turn to sugar. If you have a lot of weight to lose, I would suggest holding off on any heavy workouts until you get within a healthy weight range. Then you can use exercise to tighten up in areas.
Giving Up After Cheating
We have all been there. You’re doing really well for a week or two and then you have a weak moment when that malicious piece of cake beckons you from across the room. The very WORST thing you can do at this point is give up completely. Make some allowances for cheat days, (not every other day, mind you; consider perhaps special occasions…no, not Pirate’s Day). When you do splurge and eat badly, you are likely to feel a big difference in the way you feel a day or two afterwards. Use these moments as learning experiences to propel you towards success.
Dairy
Some ketoers, ketovores, and carnivores do just fine eating dairy, and some do not. If you are still plateauing, and consuming a lot of dairy, I would suggest removing the majority of dairy from your diet—at least for a while. Then watch and see if it makes a difference.
Need for Prolonged Fasting
If you have tried all of the above, and your weight loss is still stalled, I would suggest a prolonged fast, or even sporadic prolonged fasting. This is fasting for between 24 and 72 hours. I worked up to an every other day OMAD, (I ate one meal every 48 hours, and did this for a week every month. You could do this until your weight goal is reached). This kind of fast will put your body into a state of autophagy. We have learned in the past that starving yourself is very unhealthy, but we were misinformed; prolonged fasting can be highly beneficial. At the 24-hour mark in a fast, the body reaches autophagy, which allows the body to begin ‘eating itself.’ Now, that may sound like a bad thing, but God made our bodies to be very intelligent. During autophagy, the body starts ridding itself of the bad stuff first—all the toxins, and yes, FAT! Just a warning; most people have to work up to this. And it’s very important to make sure you are consuming enough electrolytes, or you can get very lethargic. (For electrolytes, I drink filtered water with a sprinkle of Redmond’s Real Salt or a quality pink Himalayan salt).
I hope this list helps. The truth is that plateaus happen to most of us. Sometimes the body will finally just kick back into gear once it accepts that this will be the new path instead of the old one. Don’t get discouraged. Stay the course, and it will come. God bless you on your journey to health and wholeness. Don’t just live, but thrive.
~Spring Dalton
Disclaimer: The information in this newsletter does not substitute or replace professional medical advice, diagnosis, or treatment. You should always consult with a physician or health-care professional if you ever have concerns or questions about your health. The use of any information found in this newsletter or any of the content within Ketovore with Spring is solely at your own risk.
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