paularichardson's Notizen, 30 Mrz 17

Maybe go back through your diet calendar and see if you've made some changes in the way you are eating. Some foods just cause me to stall...too much cheese and sugar alcohol will do it for me, so I watch those carefully. I think we all have our "stall" foods and because we are all individuals, we sometimes need to tweak our diets. Eliminate something you've been eating more regularly for a week and see if it makes a difference? 

Maybe a fast day once a week? 

I had to start being more aggressive to get me through my plateau. It has a lot of benefits - not only do I burn more calories, I also feel and move better. 

Sorry, Paula, I should have said, "aggressive with more workouts at the gym"! 

i thought maybe i was eating too much cheese as i love it but i slowed down on it and doesn't seem to make a difference  

i am type two diabetic so don't know about a fast 

check your sugar alcohols and sodium 

Sorry, I forgot that you are diabetic... 

Are you dropping inches? If not you may be at a plateau for a point and may need to switch your mindset to maintain and not stress it as long as you are not gaining. I hit 3 or 4 plateaus for a month or two. Sometimes an increase of activity os all that can break it. I'm diet controlled diabetic now, but was on insulin. 

If you're counting net carbs, don't; it's bogus. I drop pretty consistently when I keep my numbers at 74% fat, 22% protein, & 4% carbs. Check labels; you may be taking in more carbs then you realize. 

Read "The Obesity Code" by Dr Jason Fung. He's killing diabetes with intermittent fasting. 

A plateau can last up to 6 weeks. Do you own a food scale? If not, buy one. Weigh foods by grams. Do you eat high sodium foods like Big Mac's, sausage, etc. This will help you retain fluid which may cause frustration. Have you incorporated daily movement like walking? If you feel cheat days are holding back your weight loss then consider eating in a manner which prevents multiple 'cheat days'. Your diet provided for a lot of water weight loss initially and this can also be a source of frustration as you have stalled. You have a doctor's visit in a couple of weeks, circle the date, write a weight loss goal beside it and strive to be consistent. Best of luck. 

As you lose weight, you need fewer calories, too. So maybe you are just being super successful! :+)  

According to your food journal, your carbs and protein are too high and your fat too low. 74% fat, 22% protein, & 4% carbs will get the job done. I didn't follow that plan yesterday and I gained a pound. Have some eggs for breakfast and meat and veggies for lunch and dinner. Use butter or olive oil for cooking. I use Organic Valley Heavy whipping cream for tea and it has no carbs. That's what I use to raise my fat when it's too low. I also keep Frigo Cheesehead Cheese Sticks in the house incase I need to raise my protein. Also, figure out your meal plan the day before so you don't have to stress the next day about what your going to eat and how to get your macros right. Make a plan and stick to it. I winged it yesterday and, again, gained a pound. I've lost close to 50 pounds in 4 months but, when it comes to Keto, you're either in or your out. If you wing it you'll fail and get discouraged. YOU CAN DO THIS!!!!!! If you make a plan and stick to it, you'll be done if a short time and will be able to loosen the raise later, within reason. Also, eating your meals within an 8 hour window will give your body more time to deal with the insulin your giving it with food. I eat from 11AM to 7PM. Make a plan that works for you. Again, YOU CAN DO THIS!!!!!! ~ Andi 

Change your macros , and workouts types. A plateau can be easily overcome by sending your body into a dietary shock. Eat the same amount of calories, just change your macros. Weight lose is frustrating in general, because there's is NO direct route. Only ups and down and lots of set backs. Just keep working, and trying new things.  

I did get my results from my Dr. And I must say they were super fantastic. Blood sugar 5.3 cholesterol 156 and can't remember the others but she was tickled pink. As was I. Still having troublw losing but haven't gained. I appreciate Yourpissingmeoff's comment. And all the others as well. But I believe Yourpissingmeoff may have it with the "not enough fat". Just today I found a recipe for bulletproof hot chocolate. Thought I'd try it. It wasn't too bad at all. Will incorporate this into my woe (way of eating). Hopefully the extra fat will get me out of this rut. Again thank you all for the encouragement. Glad I came back!  

Sometimes you just have to vary things to get the scale moving again. There's been days I had higher carbs or way more protein and fats, but then saw a bigger loss on the scale shortly thereafter. Every body is different. Just try some fluctuations. 

I am diabetic and couldn't do fasts either at first and still don't do the total fasts but I can do the intermittent fasting. I try to eat in an 8 hour window and fast for 16 hours 8 of them sleep time. I do a bpc coffee when I first get up of the morning, at 9 a.m. I have 2 eggs fried in butter, around 1 p.m. I have lunch with meat and vegs and a fat (olive oil, butter, or salad dressing if I have a salad) then dinner between 5-7 p.m. I have dinner again with meat, vegs and some good fats. The fats in the coffee first thing in the morning help keep me from having a liver dump (dawn phenomenon) until I start my eating for the day but doesn't interfere with my fasting time. I hit a plateau and it has been over 2 weeks since I have maintained a loss or got below 280 lbs. Previous dieting experience lets me know how to deal with plateaus but it sure doesn't stop them from being super frustrating. The above suggestions other made is great. It really does help to change routines up a bit because our bodies do get in a rut and also want to hang onto the weight or even add a little even when we have been faithful on plan. Just hang in there it owes you and it will get to going down again! 

Sometimes you just need to switch things around a bit 

oh and be sure when you make bullet proof drinks (coffee, tea, broth, sugar free cocoa) to use a blender or immersion/stick blender or something similar it makes an amazing difference when it is blended at a high speed. much creamier and frothier than even using a shaker.