Folks, I need some ideas.
I’ve been on low carb and later keto for almost 2 years now. Started at 5 foot 10ish, 240 pounds. Lost the first 30 pounds easily enough in a year, but then hit a long plateau where I stayed at my weight for over half a year. Recently I’ve started to fast a bit more, went to more time restricted eating (typically in a 4-6 hour window, OMAD at times). I throw in the occasional 48h or 72h fast, once or twice a month. Limited dairy (mostly heavy cream for my bp coffee, some natural yoghurt/cheese at times). No processed food at all. I always eat to satiety of course, and I stay satiated for 6-8 hours after a meal. Typical regimen is smaller meal around noon (like a bulletproof coffee or a small salad), then a full meal between 4pm and 6pm.
Fasting did jumpstart the weight loss (10 more pounds in the last 3-4 months). However, there are is one issue: I get cold. Very, very cold. As in freezing, even though the room temperature is at levels where I never was cold in my life. This goes away if I eat enough, especially saturated fat (butter or cocoa butter). But this means I have to eat even though I don’t feel really hungry. And it seems that if I eat enough to be warm, I don’t lose weight.
So I guess my base metabolic rate went down due to the fasting, even though this shouldn’t happen on keto. Now, I could just eat more and stay at my weight (which isn’t too bad now, around BMI 28). However, there we come to problems #2 and #3:
- I suffer from ME/CFS, which partly explains why some things may be very different for me. (We do have trouble in energy production, with impaired ATP generation.) The working theory is that my lipid cells contain toxins that at least contribute to my condition. So it would be a very good idea to lose another 40 pounds, to get rid of all the stored crap.
An unfortunate consequence is that I feel terrible if I lose weight too fast, causing the toxins to be released. That’s the reason why I don’t fast longer than 72h: If I fast longer then I get so weak that I can’t even manage to climb the stairs to my flat. So I can’t simply fast more often until I get to the target weight, because I need enough strength to work for a living.
- Also a consequence of ME/CFS is that I can’t do any exercise at all, to avoid crashes. Best I can do is to take moderately long walks, which I do on a regular basis to keep my strength up.
I could try to eat more for a while, quit fasting, and hope that my metabolic rate recovers. Which probably means another weight stall for a long time. Or I could suffer through being cold until I have achieved my weight loss gain. Which isn’t a very enticing thought, and I’m afraid that my bmr might go down even further.
Any ideas how to get my metabolic rate back up? Any literature how food affects the metabolic rate, besides the fact that ketogenic diet helps? I’m already aiming for high saturated fat, high stearic acid. Helps a bit, but doesn’t solve the problem. Perhaps cold exposure, try to build up brown fat?