I've been reading up on stalls and i think i'm undereating, my question is where do u get more calories from? i don't want to add any more carbs to my diet. there are times where i have to force myself to eat and when i do i'm full in a couple bites. i haven't lose any weight in 3 weeks. i lossed 15 pounds in the first 4 weeks and now i'm stalled.
-For bf i usually have a protein shake or a low carb bagel with cream cheese and a cup of coffee once in a while
-lunch i have about a cup and half of salad (with salad dressing) with chicken salad or tuna salad or cheese and ham
- dinner i have veggies, some sought of meat (beef, chicken. pork)
and i also have a bad habit of snacking at night around 8 or 9. not because i'm hungry but because i'm craving it while watching tv, that's when i have either sugarless jello or almonds but i'm trying to kick the habit. what i'm i doing wrong. i don't really count carbs. am i eating to much?

Hi Debbie,

The best way to add calories is by adding fat, like olive oil in your salad, butter for cooking, and adding flax seed oil, or nutritional oils like Udo's balance and sources of balanced Omiga-3 and 6.

If your protein is adequate, focus on fat, since it is much easier to support, than extra protein.

To determine if you are undereating, try logging your daily food and calculating the calories, fat, protein and carbs. Many members here use Fitday.com and post their logs in the Bootcamp forum, so other experienced members can comment on the logs and share some feedback.

Wa'il

Debbie, adding fat as Wa'il suggested is the best way to get those calories up there. You can do things like eating the skin off the chicken, using more mayo in your chicken/tuna salads, adding an extra tbsp or two of dressing to your salads and adding in things like olives and hard boiled eggs. Since you are past induction you can eat nuts and seeds.

The best way to know what you need to add is determining what percentage of your calories are coming from protein and fat. A good ratio would be 25 - 30% protein, 4 or 5 % carbs and the rest from fat. As Wa'il also suggested, fitday.com can help you get a grasp on just what it is you're eating.

Also, have you been taking your measurements? You may not be experiencing a drop on the scales but it is likely that you have lost inches. While a pound fat and and a pound of muscle weigh the same, muscle takes up 1/3 the volume of fat. The net result is that while you weigh the same you take up less space. How are your clothes fitting?

Don't despaire, stalling after the initial drop in weight is quite common. Your body is just taking time to readjust to its new weight. Drinking more water will help coax it along.

Nat

Debbie,
It does sound like to me that you are under-eating or not getting enough calories. I've noticed that I lose weight faster when I eat frequently and ALOT! Which is hard. One of the side-effects of being in ketosis is decrease in appetite, which doesn't help us.
One thing that I try to do is experiment with recipes. Instead of just grilling your chicken, find some sauce to put over it or something like that. Same thing with veggies, instead of just steamed veggies, try a cheese sauce or one of the faux-potatoes recipes.
I also am a firm believer in your body getting "bored" with the same ole food all the time. Try variety!
Try using FitDay like the others suggested. I've also tried DietWatch.com. Both are good in helping you keep track of what's going on. Once you can see exactly how many calories and carbs you are eating, you may be able to decide where to go from here.
One more thing, you mentioned evening snackies--have you tried nuts?? Be careful though, don't eat too many!!
Good luck!!