Thank you Janey! Any suggestions?? In fact, they might make you gain weight. Thanks again! I am exercising. I have a bad back so I need to rebuild a little before I do too much resistence work, generally 20 minutes every other day. No bigger than your fist and use real butter.Drink at least 64 oz of water everyday.Walk at least two miles everyday and do some light weight training no longer than 45 minutes.If you do this and stick with it you will lose weight.If you plateau include one cheat day every sixth day and then get right back on that horse.No cheating and you will get ripped. Thank you. Just replied to your comment - see above. Regardless of the diet we decide to follow……too much food is still too much food. In general, I'd say that 1200 kcal is way to low and I won't personally go below 1400 kcal. do I need more?? you went to a party). I'm not going over my cal total and it's zero carb.I'm frustrated that in the past week, I went down 1 # and then up 2#. If you exercise, you may even see a little increase in weight, as muscles are heavier than fat. Stress management and sufficient sleep are huge factors in weight loss! At the time I misunderstood how to follow the macros and instead of eating fat to satiety I ate the full amount indicated by my macros everyday, eating fat bombs & bullet proof coffee daily. I was at a significantly higher body fat, being at a 30.9%, so that probably accounts for the fast loss at the beginning. I am about 3 weeks in ketosis (according to urine strips) and have not seen the scale budge much and feel like I’m retaining water not just in my belly but also my face, neck, hands, and legs. I'm keeping my macros in order, logging calories, drinking gobs of water, habing good sleep and yet this...do I quit? We have plans for other platforms, too. The last 2 weeks I've been stuck. and nothing since. I do not have a thyroid issue and ketostix (I know they're inaccurate) say I'm in ketosis. I'm not sure why you keep having low reading even after fasting. Just a small piece, or a small bite of jerky. Macadamias are rich in omega 3, so I personally prefer them to other nuts. Ive been successfully in ketosis since Jan 1, 2015. Hi Neha, please, read my updated post here: How To Low Carb: 15+ Common Weight Loss Mistakes Although I'd love to help, I can't give personalised advice (please, read more here: Low-Carb Experts), hello all, i needed some advice with regards to what i am doing . I’m used to being pretty slim. I did have my stalls for a few months ( maintaining my weight for 5 months) but was eating more carbs but never strayed from the keto lifestyle itself. What I'm wondering is if I should continue the excersize I'm doing right now, if I should reduce working out and my calories, or if I should just cut our working out entirely. Thank you for your kind words! To find out more about sweeteners, here is my list of Top 10 Natural Low-carb Sweeteners. And eats 3 meals a day. I don’t have a fasting schedule or goals. , This article was really inclusive to any questions may pop in the head of dieters, thanks. I have also included light exercise in my daily routine ( I do about 3 days of resistance training in a week). What always works for me is skipping snacks, especially nuts and cheese and have just 2-3 regular meals a day, sometimes just one (meat, veggies, eggs, avocados). .....no sugar treats.I do find this regime hard.Not good in social settings.Making my friends feel GUILTY when they eat everything out in front of them.....I don't. Im considering getting a thyroid & full blood test done as not losing weight is extremely frustrating. I'm so confused on how to eat now and my dr. is no help at all. :o) Regards, Maureen, Hi Maureen, thank you for your kind words! I have been in Ketosis 3 weeks now and literally the only thing i’ve noticed changed is my menstrual cycle/ Spotting well before i’m due to start. My starting weight is 162 and I want to get to 145. I've noticed weight stall and even gain when I'm on my period. More MCTs!! 194 lbs for 2 months!! Ever since I started the LCHF life style i've started drinking less coffee (can't do black) and more coca cola zero (need that caffeine in my body.) i'm incredibly confused and feeling so disheartened. Here's some info that may be helpful: -Not accurate with indicating any useful information with regards to ketogenic dieting , they were never intended to be a diet tool. Success! I'd research Keto Diet and menstral cycle to read more. I am a breast cancer survivor and have followed my chemo with hormone therapy that blocks my estrogen production. At first, this will not be easy but the cravings will go away in a couple of weeks. Neither of us saw any change to our weight loss over the week.The impact some people report is typically based on carbs in the drink. I haven’t found any of that info on the published insulin indexes I’ve viewed. lots of fat to loose. When it comes to IF, you can try skipping breakfast of dinner for a start and if you can, you can try to fast for one day per week. You mention cheese and cream... so maybe too much dairy is part of it? I must say, this may be the most helpful "keto troubleshooting" article I've ever read. I eat on average 100-115 G protein. Thanks so much, this really helped! It went back to normal but in any case, you can check with your doctor in case it's something else. Learn how to personalize the keto diet to optimize fat-burning, weight loss, and hormonal balance. I saw your post on coconut oil. I will try your recommendations, it will be hard to give up fake sugar coffee in the morning though!!! Hi, I have to say such an interesting site. is a small square (1 inch cube) of soft mozzarella cheese and 3 almonds. They saud keto should now be fat based (‘fat burns fat”) and 2-3 oz of meat at meals. Meat, eggs, vegetables and nuts should be the main part of your diet. 40 to 36. Not all sugar alcohols have the same impact on blood sugar and I recommend you only use products sweetened with Erythritol, Swerve, Stevia or FOS. Idk. A glass of milk has about ten grams. If I am reading your numbers right the numbers you gave for your macros equal out to be around 2243 calories. At first i lost like 3 pounds but this week only 1. What am I doing wrong? My exercise does not make me hungry like your article suggested so I am guessing I am not overdoing the riding. I have been in ketosis 3 weeks and down 13 pounds. I have been doing this for 2 months I am down 10 ( on a good day) and my husband is down 25. Have a look at my new post (more details on weight stalling): How To Low Carb: 15+ Common Weight Loss Mistakes Yes, steroids may have had an effect and it may take some time to fix it (I don't think anything is permanent). Even when you are fully in ketosis roughly 25% of your brain's fuel needs must come in the form of glucose. About a week Female 49. The reason I'm saying this is that you may be lacking micronutrients, especially magnesium. I know that it's supposed to be good for the body to build muscles, but I can't confirm whether it's good for ketosis. Is there any keto advise for those of us who are allergic to nuts, avocado, coconut and salmon? -Dark reading can be a sign of hydration nothing more….hydration has a major effect on the reading. If used in morning coffee it would stop intermittent fasting, is that correct? It gave me great methods and and showed me what I was doing wrong before...there's even lots of free articles on the site... Hi, I just started the Keto Diet 9 days ago and I'm in ketosis. so im not already thin. I am an Indian and thus have a very very different eating pattern. I don’t think that the answer is to try to swap old bad habits for ‘Keto friendly’ options which just see you eating a bunch of processed junk like ‘Keto cheesecake’ and diet soda. I'm definitely in ketosis (ketostix turns purple) . The concept is that if you follow the keto diet, one day you’ll wake up and — whoosh — look like you’ve lost weight. I’m so stuck. How do I include bombs when just about evening includes the things that I am allergic too?? So thank you very much! Share it with your friends! My urine strips show purple each time. Cheese can make your weight stall. I have Hashimoto's,  on 150mg Armour daily. What do I do? I don't know what else to do apart from wondering if this way of eating is for me. Hi! In such case I suggest you consult this with a dietitian specialised in LC diets (I linked to Franziska Spritzler in this post above). Only the last 15 lbs. KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet The KetoDiet App only estimates your protein intake but you may need to also watch your fat intake / overall calories. Please any information or help is greatly appreciated. My early urine ketones were in the low range and have staxed in the low to medium range. I suggest you check your macros (in general, avoid options with large calorie deficits): KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet. These foods may be keeping you from getting ahead. I no longer crave diet soda and I don't actually like the taste any more. Until I got sick I’d been feeling great, energetic, happy, calm stressful things at work didn’t upset me. I observed two weeks of Keto diet and loss some weight. Hi Donna, I'd say 2-4 weeks - that's the general recommendation. Hubby notices, and my clothes are looser. In 3 weeks I've lost from 244 to  227 and inches off my waist. That kind of weight gain screams WATER to me. After 3 days I achieved Ketosis & have stayed there. Thank you for the information about dairy and nuts and also calories. How do I actually lose weight, Replace eggs with avocados and if you are in the heavier side like me i broke my stall by reducing calories once i was in ketosis i didn't need high amounts of fat because i have lots of stored fat i was so focused on taking in lots of fat my body wasn't touching my stored fat i hope this helped you also pink sea salt and lime juice is good on the avocado. No breakfast. Good luck Amaan and keep me updated on your progress! Hi Martina, I discovered your website a little over a week ago and have been reading it voraciously ever since. Given most people have their biggest loss in week one – I was devastated, but I pressed on. Hi Julie, it is very likely. I started having thyroid issues and that's how I learned about low-carb eating. There may be other factors of not losing weight - IF works for some people but not for everyone. I'm I going to be stuck like this forever? I enjoyed it. I tried doing a vegetarian diet and cardio exercises, but they didn't work.