Most important to accept that being female, our weight will go up monthly when retaining water prior/during our menstrual cycle.
I dont generally eat keto, but I do my best to not consume a lot of carbs (I cannot eat gluten so that makes it easier) which helps with hunger, since daily calorie intake is more nutritious without empty carbs. It also helps with some menstrual related issues, my big motivation is utilizing IF, fasting, and my diet, to prevent ovarian cysts.
Lifting and doing cardio makes what you eat more lenient, though when refeeding it is important to get a lot of protein. I enjoy fasted workouts for the increased performance and increased autophagy, but I would not be able to do it without eating adequately.
Perhaps even accept your goalweight might be illogical if youre lifting weights and gaining muscle. The mirror and how you physically feel, tells the best story. My goal is to look and feel good, not worry about a number.
What kind of fasting were you doing?
For me the eating windows were as important as the fasting windows; fasting helped me fix my relationship with food, eating helped me put that to a practical use by developing the habits I needed.
Heck just getting rid of the habit of all snacking between your 3 square meals ought to do it. By today’s standards very very very few people manage even that, and that right there would still be a healthy 12 hour fast. My own diet is very permissive but I pay attention to the timing.
Beyond that you can look at fasting as 3 different protocols. One; I’m chubby and I need to drop 10 pounds, so you do more fasting. Two; touch up; from time to time start skipping breakfast or do an OMAD or two. Three, the yearly or twice a year fast. You can pretty much plan on fasting in January for obvious reasons.
Nice, I do think we tend to retain so much water too ahh my husband just shreds down the minute he decides to stop indulging 😂 i do also eat a moderate amount of carbs though could tweak it a bit more and swap in more protein but do want to be careful about it. Thanks for your comment!! I can stop and assess after losing another 1kg probably and see if I really need to drop another after that. Thanks!
This is purely anecdotal and someone more knowledgeable than me may be able to explain why this is. Something something metabolic confusion?
I do 16 to 18 hour fasts daily. Occasionally I do a 36 hour fast. But, I also sometimes will eat breakfast early and have a later dinner, or have a calorie heavy day. When I’m consistent with the first two, and then break the fasting protocol and eat more than usual because of life (parties, out of town, just extra hungry for some reason), that seems to be when I have the biggest “whoosh” of weight loss.
I think sometimes just breaking strict regimens helps with the last few pounds, while also being consistent with IF most of the time. I’ve read similar sentiments on the intermittent fasting sub. Part of the criticism of IF is that it might “slow your metabolism” - now, I don’t know how much weight to put on that - but I do think that sometimes having a larger feeding window or doing a longer fast helps when you’re not shifting any lbs.
Take this all with a grain of salt, though sometimes that’s the only thing that shifts the weight for me when I’m already consistently exercising.