Keto Diet Critique/Stalling

[nobbythedonkey]

I started Keto diet on 31st May so im about 11 days into the diet after some initial success after the first week of losing a few pounds i have stalled. is this normal ?, i know im in keto as my urine stinks and the ketostix are showing a change in colour. sometimes they go deep red/purple sometimes only light colour, as i have said in previous posts i dont really trust the ketostix.

my body weight and body fat % have stayed the same according to my tanita scales (i know not 100% accurate with BF calculation)

a typical day of eating

Breakfast: 4 - egg omlette with 50g cheese
TOTAL protein 52.2, fat 24.5, carbs 0.7, calories 702

Snack: Protein shake with spoon full of organic peanut butter (aprx 15g)
TOTAL protein 26, fat 9.5, carbs5, calories 215

Lunch: Baked Tuna and Cheese (aprx 50g)
TOTAL protein 37, fat 17, carbs 0.7, calories 310

Snack:Protein shake with spoon full of organic peanut butter (aprx 15g)
TOTAL protein 26, fat 9.5, carbs5, calories 215

Dinner: Baked Tuna and Cheese (aprx 50g)
TOTAL protein 37, fat 17, carbs 0.7, calories 310

if im hungry i snack on small bags of pork rind (pork scratchings) - no more then 2 a day and i have a shake on its own - again no more then 2 extra a day

im 20% BF, Height: 5ft 10, Weight: 13st 8lbs / 190lbs, Age: 28

i have also started (today) to space out 100g of brazil nuts throughout the day with my meals giving me roughly another 600 calories with only 8g of carbs

my total calories is around 2300 for the day and less then 20g of carbs in total

is there anything you would change so that my body fat/weight starts to reduce ?

thanks in advance

[nobbythedonkey]

bump

[Damienm05]

Even-out your calories more throughout the day. With keto diets, you'll see a ton of weight loss initially, often over 1 lb. per day (water weight). Not uncommon to stall after that but you should still be losing 2 lbs. per week, at least you better be to justify such a drastic diet. Also, look at the mirror and take visual notes of fatty regions on your body and watch for changes, not the scale. The scale isn't gonna tell you much due to a big glass of water here and there affecting your weight by lbs at a time. Also, you may be constipated; I don't see much fiber. Good luck. BTW, I think your diet is weak man but you should at least be losing fat.

[nobbythedonkey]

Even-out your calories more throughout the day. With keto diets, you'll see a ton of weight loss initially, often over 1 lb. per day (water weight). Not uncommon to stall after that but you should still be losing 2 lbs. per week, at least you better be to justify such a drastic diet. Also, look at the mirror and take visual notes of fatty regions on your body and watch for changes, not the scale. The scale isn't gonna tell you much due to a big glass of water here and there affecting your weight by lbs at a time. Also, you may be constipated; I don't see much fiber. Good luck. BTW, I think your diet is weak man but you should at least be losing fat.

i know the diets not perfect but im trying to improve as i go.

i spoke to someone at the local supplement shop who is on keto and he suggested having a cheat day so im doing that today then going back on the keto diet.

i am also not having any issues been constupated.... id say the opposit

[Damienm05]

i spoke to someone at the local supplement shop who is on keto and he suggested having a cheat day so im doing that today then going back on the keto diet.

The dude's who work at GNC and such are idiots. I go in and ask if they have casein because I don't see it and they try to sell me a pre-workout powder and tell me that they gained using it, as I look upon a fat guy who look's like he's been on creatine and a bowflex for 30 days. Please, go to the CKD (cyclic ketogenic diet) thread to learn how to properly run your diet and controlled refeed (carb-up, cheat day, etc).

It's not a cheat day. It's 12-48 hours of consuming next to no fat, moderate protein, and at least 1g per body lb. of complex and simple carbohydrates; excluding candy and fruit. Early in the day, eat some white potatoes and other simple carbs and taper off to oats and lower GI options later in the day. The goal is to refill glycogen for the next week in the gym. If you don't train hard, this day will simply be a waste.