Even though I am not out walking, this week seems to be off to a positive enough start for me. Mentally, I am feeling better at least.
Last night, I started trying to finds out what kind of reasons I might be stalling a bit in my weight loss. I found The Ketogenic Diet and Weight Loss Plateaus and Not Losing Weight on Keto? Here are 10 Reasons Why
Basically, I think my problem boils down to a couple of reasons.
#1 – Not eating enough, especially with added exercise
So I have been lazy keto for awhile. Then I added in more and more walking this month, along with running. The thing I didn’t really do was adjust my macros and calorie intake.
#2 – Stress
Now, I didn’t think I was really that stressed out or anything. Sure, with my wife out of work, I was having the occasional freak out moments. I just didn’t think of stress being related. Reading the 10 reasons I saw it pretty clear though. My Cortisol levels might just be elevated.
What is cortisol?
Cortisol is a hormone responsible for storing fat around your stomach area and can make weight loss a challenge.
Cortisol also has the ability to channel glucose to the muscles during the body’s response to stress, leaving less fuel for the brain[*]. Cortisol is known as the stress hormone. It’s one of the top hormones we release when we’re under pressure or in a fight-or-flight situation.
While it’s often contributed to undesirable symptoms such as acne or weight gain, it is necessary for our survival. It plays a major role in keeping us alert, awake and motivated. The issues start to kick in when cortisol production becomes chronic.
The last couple of weeks, I have had weird acne popping up. I think it has also been a role in not letting me sleep as well.
Along with reading these articles, I decided to check my Keto Macros Ketogenic Calculator.
My numbers when not exercising should be close to this:
133 g Fat
19 g Carbs (net)
131 g Protein
This is at a 30% deficit. from the calculator:
It’s recommended to never go above a 30% calorie deficit. It’s also recommended that you never go above a 15% calorie surplus. If you do, negative results may happen.
For all this time, I have been doing more of a 40-45% deficit.
If I move up to Moderately active. (walking and running) My numbers should be close to this:
155 g Fat
19 g Carbs (net)
174 g Protein
Again at a 30% deficit. Looking back at last week on Monday. I had 10,421 steps. I ran C25k that day. My numbers were:
144 g Fat
17 Net Carbs
112 g Protein
So I was at a 41% calorie deficit.
Now, from time to time, I am sure this is OK, but I have been doing this since January. Some days, I was only hitting 12-1300 calories.
To me this seems pretty straight forward. Stress I can only try to control so much. My food though, I can control that.
The rest of this week, I am going to focus more on the macros. I’m not out walking or anything yet. I will try to match up close to the first set of numbers. If I can do this successfully, I am hoping my body reacts in a positive way.
I finally, made some Keto Bread 🙂
Headbangerskitchen.com Keto Coconut Flour Bread I toasted a couple of slices and it was better then I though. My pan was a little wide, so it really isn’t very tall. Plus, I took it out of the pan too early, and it sank back down. I might try to have some tomorrow with breakfast. Maybe I can pull off a breakfast sandwich. 😉