hi all,
I have a bit of a conundrum.
I am looking to lose about 8-10kg now, started keto in January, first put the weight on but lost cm-s, then started to lose the weight but very slowly. Started keto, then 16:8, tried OMAD for a few weeks, and an egg fast, ADF for a few past months. No diabetes, health ok. (although it seems to me one never knows with thyroid and adrenals, etc)
I listened to an episode of the Dudes talking to Jimmy Moore. What I understood was that if you do not have so much weight to lose, you can only pull about 900kcal out of your bodyfat per day. With ADF, I had assumed my body feasts happily on body fat on my fasting days but I am actually running low. So now I am worried, does it mean the next thing to happen will be my metabolic rate slowing down?
I hope someone has an answer 
ADF with smaller weight loss
As long as you’re not calorie restricting too much you don’t really have to worry about your BMR slowing down, You didn’t mention your stats and what your averaging now as far as intake or how active you were. All that plays a huge role in the advise we give.
If I went by that theory, I shouldn’t be able to keep my energy or metabolism up at my weight/bf percentage, but I do just fine with 3-4 day EFs, and as far as I can tell my BMR must be pretty high (I can pack away 2500-3000 calories on eating days without blinking, and that hasn’t changed since I started fasting).
I love Richard’s science posts, but the 900 cal thing has never really convinced me. I think it’s based on a starvation experiment (low calorie but not fasting, maybe? I don’t remember the details but it definitely wasn’t on folks who have been keto whose bodies are good at burning fat) and I’m guessing it must be different for fat-adapted folks.
Also I think it’s really important that when you’re eating you’re really eating; no intentional restricting on eating days. Check out Megan Ramos’ suggestions about alternating feasting and fasting if you’re worried. There’s a great 2KD episode with her about mixing it up, and her name comes up a lot on the forum.