Weightloss stalled on ketosis

[gicantor]

Hey P,

I`ve been running the keto diet since april 9th and dropped 24lbs so far, following dave palumbo template, and ran into a few issues.

1. My weightloss has stalled for the past two weeks and hasn`t moved even though I have increased cardio to 1.5 hrs. Any ideas? Increase cardio to 2hrs? Or start dropping cals?

2. On my cheat days I get sick after every cheat meal. This has happened every single week. I get bloated, gassy, sore stomach and diarreha. At first I thought it was the dairy bothering my stomach but I cut it out one week and still got sick. Some also told me it could be gluten sensitivity? A typical meal for me is pancakes+syrup+chocolate milk. Maybe some ice cream.

[Delt King]

For results to continue, did you move into doing some protein and veg days yet?

[Praetorian]

Remember the diet isnt static....cardio should be increased on a weekly or bi weekly basis by 5 to 10 min only. Also when you start the diet very minimal if any cardio is dont...it is added in slowly. Start cardio at 20min evry other day....add to it from there. If you are doing 90 min now make sure you split it 45min in the morning before eating and 45 post workout. Increase to 50min twice daily. As DK said as well you can start adding in one pro-veg day per week and go from there. As for cheat meals...sounds like you are gluten and lactose intolerant...also the sugar will really affect how you feel. Instead try all you can eat sushi.
P

[gicantor]

For results to continue, did you move into doing some protein and veg days yet?

I have not. Wasn't aware I'm suppose to this is my first time running the diet. So what would a pro/veg meal look like? Steak with red peppers?


Remember the diet isnt static....cardio should be increased on a weekly or bi weekly basis by 5 to 10 min only. Also when you start the diet very minimal if any cardio is dont...it is added in slowly. Start cardio at 20min evry other day....add to it from there. If you are doing 90 min now make sure you split it 45min in the morning before eating and 45 post workout. Increase to 50min twice daily. As DK said as well you can start adding in one pro-veg day per week and go from there. As for cheat meals...sounds like you are gluten and lactose intolerant...also the sugar will really affect how you feel. Instead try all you can eat sushi.
P
Yeah I didn't do any cardio at the beginning because I was losing enough weight just by dieting I dropped 12lbs before I even started cardio. Where I screwed up is I added it in by half hour increments weekly once I did start. My cardio sessions are split up right now into two 45min sessions. How does adding a pro/veg meal aid in weightloss?

And regarding the cheat days, I don't like sushi but I can eat another protein source. Should I still be eating carbs with that?

[Delt King]

Protein and veg days are also low fat days...that's where you really suffer but the results start kicking again. i don't run the Palumbo but i do a keto... guys do it different ways but i use egg whites, talapia, tuna and chicken breast as the protein sources plus baby spinach, asparagus and broccolli as the veg on those days. Now dont get carried away doing too many of these days. once or two times a week. eventually eod if you were getting into the sub 6 percent bodyfat

[z83]

it's a cheat meal, not a cheat day on Palumbo diet...

[gicantor]

Protein and veg days are also low fat days...that's where you really suffer but the results start kicking again. i don't run the Palumbo but i do a keto... guys do it different ways but i use egg whites, talapia, tuna and chicken breast as the protein sources plus baby spinach, asparagus and broccolli as the veg on those days. Now dont get carried away doing too many of these days. once or two times a week. eventually eod if you were getting into the sub 6 percent bodyfat

OK i see. I'll throw in 1 low fat day a week and see where that gets me. My final goal is to end up 6-8ish % bodyfat. Not prepping for a contest or anything just doing it for fun. Plus I got way to fat over the winter. But I'm into the final 10lbs that should get me where I want.


it's a cheat meal, not a cheat day on Palumbo diet...

I know, I worded it wrong. I meant cheat meal.

[Frostbite]

What makes the low fat day work? Do you actually lose fat on the low fat day because of having little to no fat intake that day? or does it reboot your system when you add fats back in? Or a third option that I can't think of?

[Praetorian]

Pro-veg days are basically just the regular pro-fat keto diet aka Palumbo diet if you are doing that with fat sources removed...ie no egg yolks, no red meat, no nuts, no nut butters, no oils etc...just a protein source ie chicken breast, egg whites, talapia, protein powder, plus some green veggies in 3 of the meals...asparagus, green beans, spinach etc

Pro-veg days work because you are removing the fat(energy) source thus the body turn to predominantly body fat as an energy source. Start with one day per week and do not increase to more unless you stall again.

P

[gicantor]

Will do. thanks.

[Mrsapril05]

Your so smart P. I actually understand what your saying ..you should write a book, I'd read it :)