Last updated on April 12th, 2017
Starting weight = 212.0 lbs.
Ending weight = 212.4 lbs.
I’ve been within a pound of my current weight for six weeks. I guess this is a stall.
Another stall, I should say. Earlier I stalled around the 220 pound level. Of course, it is only a “stall” because I’m still desiring to lose weight. If I were at my target weight (199 pounds), and stayed at that weight for weeks on end, it wouldn’t be a stall.
It would be a plan.
My daily intake averages weren’t bad, but they are averages. There were ups and downs over the week. For instance, last Friday (October 16), I somehow managed to consume 107 grams of carbs. It wasn’t a single meal that did it. About a third of carbs were from fiber (35 grams), leaving 72 grams of net carbs, but that’s still a lot for me in one day. In fact, I more than doubled my daily average for total carbs and net carbs on that day. My percentage of calories from fat was only 65%.
In contrast, on Wednesday (October 14), I consumed only 31 grams of carbs, including 11 grams of fiber, for a net carbs of just 20 grams. My percentage of calories from fat on that day was 73%.
As I said, if my goal was to hold steady, all would be fine. But to lose weight, I need a stricter approach. I’m not sure if I need to fast (or fat fast), or if just adhering to an “induction” diet (never exceeding, say, 25 grams of net carbs for a day) would do it.
I know one thing: I will avoid eating 100 grams of carbs in a day this week!
Hey Jim –
I just started to use the Ketonix device. My current macro percentiles are about 10/65/25. My keto values oscillate between 40 and 80 . I am not trying to lose weight .
Are your keto figures similar?
Mike — Typically, my Ketonix readings have been in the 60s and 70s. I have gotten lower readings, but that was after eating higher carb than usual. When I keep my carb count stable, the Ketonix readings also tend to be stable. For that reason, I feel the Ketonix is accurate, but I’m not sure what the value of it is. I mean, it seems to be confirming what I already know: that I ate lower or higher carb the day before!
Thanks for the feedback . I am wondering if someone keeps the carbs really low – say under 20g total ( no net carbs here ) if they will see the Ketonix readings go up well over 100.
The main purpose to use the meter is to more carefully quantify just how many carbs it takes to get one out of ketosis. A secondary reason is to assess the extent of the ketosis. When you reduce protein or fat even more, does the ketosis deepen? (Not always easy – despite some ketosis)
To date, the highest Ketonix reading I’ve recorded for myself is 77. Interestingly, my carb intake wasn’t extraordinarily low on the day before that reading — 46 grams total carbs/ 13 grams fiber, with 67% of calories from fat. But for the two days prior to that, I was averaging just 21 grams of net carbs, and 78% of calories from fat.
Thanks again Jim. I just reviewed my tracked data from 2014 , when I ate very similarly to my current diet . I usually was 40-50 gm carbs total daily . ( again , no net carbs; I believe the jury is still out on net carbs) So I believe I am at about 45gm daily now and getting Keto readings from 50-70 . I am wondering just what will push those readings higher . Looks like I may have to try 24 fasting just to see what happens to Keto readings. If I do that , I will let you know .
Hey Writer Jim –
Thanks for all your work on this blog . I am an FP doc intensely interested in experience with weight loss attempts. I spent about 2 hours this Sunday morning scanning your blog. I began via a link on Ketonix- a device which I have used myself.
I do hope others will benefit from your journals . Weight loss is a complex phenomenon and certainly there is no one size fits all approach. Your willingness to entertain new ideas was refreshing and honest in tone.
I noticed at points you seem to say you will stay with LCHF – implied is a sense of no matter what. While I most definitely agree that Taubes and others did us a great service by bringing LCHF to the arena, there is still more to weight loss than that formula.
If you read deeply into either Peter Attia or Jason Fung I believe you will begin to see that LCHF is not the answer in a complete and total sense. There is more to weight loss than just making sure the carbs are low. Or very low. Or extremely low. Yes, you can gain weight even when completely fat adapted. See Jeff Volek on that issue.
Have you explored other nutritional and health issues besides weight alone? For example , body composition? Or how about sleep quality or strength (yes , hard to measure) or endurance (even harder to measure) or well being ( hardest of all to measure but to paraphrase Justice Stewart , you know it when you feel it ) .
I wondered if you had tried High Intensity (but slow and safe ) Weight resistance training ?
Thanks again for your journal, and keep up the good work,
Mike
Mike — Thanks for your thoughtful comments and questions. I have considered other health issues besides weight loss. Currently I’m a 63 year old man who takes no prescription drugs. I sleep about seven hours a night. A few months ago, I was sleeping less, but I seem to have turned a corner. Lately I’ve been falling asleep easily and sleeping through the night. I generally feel well. Physically, at least, though my life is not without complications. I still have a good appetite, but no longer get ravenous. I seldom use food as an emotional crutch anymore. At one time, that was a major cause of my over-eating.
As for weight resistance training, I have considered it but haven’t gotten engaged in it — yet. I probably will.
I agree that weight loss can get complicated. I think that the body likes having energy in reserve. At some level of weight loss, the body makes adjustments to hang onto remaining fat. Certainly, there are people whose bodies don’t work that way, but for most people, carrying some “extra” pounds is natural. It may even be healthy. Up to a point, anyway. The trick is to figure out what that point is.