Body Set Weight - Getting Lean, and Calorie restriction

science
fasting
(Jackson ) #21

I have same prob as urs plz tell me wht ur gonna do and whts ur plan I’m interested to knw ! I have to count calories ? I have to fast ? I have to do more hitt ? Confused I have good level for ketones in my blood test and I’m not overweight but I was skinner and I’m doing everything to have my ideal weight ! But nothing is working !!? So calories ? Or more eating fat?

(Kameel Awdish) #22

What i do for myself may not work for you, but i plan to stick to my ketogenic diet, and eat within a 2 hour window (IF) daily, and finally once a week i dont eat at all. i make sure to excercise 4times a week strictly fasted training. My plan in terms of amount of food has 0 to do with calories, counting calories just feels sooo unnatrual to me. i dont allow myself any obvious carbs, so the only ones im getting in are from green veggies. The point is that ive started to respond well to my satiety signals, over last couple of weeks ive noticed i need less and less food to be full, and once full i dont eat even though i may have cravings in my head (when watching tv i like to eat but not actually hungry). Yesterday i had a Mozerella & Avocado salad in olive oil, and for mains i had Muscels in garlic and butter sauce, which usually wouldnt fill me up at all, but it did! and i stopped eating and i havent been hungry since. tonight its salmon and guac :stuck_out_tongue:

Hope this helps… how are you going about it? when youre saying you were skinnier, well are you seeing any progress? have you stalled?

(Jackson ) #23

I’m 122 lbs I was like 115lbs before keto and since November I’m in keto but no weight loss I’ll try to do same as urs for me to not eat better than to eat but I’ll do one day fasting every week and open 2 hrs open window … will let u knw if it ll work

(Allan L) #24

As already discussed and from my understanding of watching many hours of Fung on youtube the body set weight is dictated by the amount of insulin we produce in response to food.

We initially lose weight on the keto diet because we significantly reduce our carb intake and therefore insulin so the body almost “flushes” fat.

Then we introduce things like IF / AF / EF to further drive down insulin that is produced from other foods like animal protein etc.

Then there is that final bit of fat that just hands around and I believe this is because of insulin resistance caused by years of carb abuse requiring the body to produce a litle more insulin than normal and locking in that last bit of unwanted fat. This can take years, think 10 years for all the fat cells to regenerate. So for me, that last 10kg of body fat that I have could take many years to go but I am fine with that.

Exercise helps improve insulin sensitivity in the muscles but not in the rest of the body, vinegar with meals helps make cells more sensitive to insulin (something else from Dr Fung), But only time and keto are the answer at some point in time, and importantly feeding the metabolism orally because now most of that excess body fat has gone the hunger is back when I don’t feed my body enough.

This is all my opinion and understanding, happy to be fed more info that changes this. :slight_smile

(Kameel Awdish) #25

Good luck :cut_of_meat::bacon::broccoli::fried_egg::avocado:

(Kameel Awdish) #26

Makes a lot of sense. My only consideration is wether or not the last bit of fat may take such a long time?? I think with most things in life consistency is key. I’m sure we’ve all come across the youtube video by pro-gamer-jay https://www.youtube.com/watch?v=jFx-QvuQ6vI - if you havent seen it. perhaps fasting can speed up the process of targetting the last 10KG quicker?

(Trish) #27

I’ve also been watching and reading a lot of Dr Fung, and did he not have a graph wherein he showed that during fasting the subjects not only lost fat but gained lean mass? It might have been the alternate day fast as I’m picturing the red square around a block of numbers LOL. Maybe some manner of fasting is the key to those last few stubborn pounds. I think Sam Feltham gained lean mass as well on one of his experiments. Personally, I would just love a straightforward protocol to reset my BSW once and for all a=b and done but I guess the body isn’t that binary. Sigh.

(Erin Macfarland ) #28

@Keto_Kam I am going to risk being unpopular and make the observation that 10 to 12 % body fat for a woman is considered dangerous. Even 17% which you claim is “ideal” is too low. Please understand that women have a higher baseline of essential body fat than men. I have experienced being at a very low body fat percentage (6%) while on keto and suffering from anorexia and I am lucky to be alive. You are wandering into dangerous territory if you’re trying to get to those numbers, and will not only be utilizing disordered eating habits, which are not healthy physically or mentally nor are they sustainable, and you will be compromising your health and safety. Not only will your hormonal function be disrupted, which will affect your menstrual cycle, your bones, and your sex drive, but you will also be risking problems with your organs including your heart. I am not being alaramist here, these are very real consequences of low body fat in women. Please have a listen if you haven’t already to my interview with @Daisy on the Keto Woman podcast. I share my experience of having been where you think you want to go and it was not pretty. And your body will fight back once you’ve starved it down to that point of such low energy stores. You’ll experience uncontrollable binges which are desperate attempts by your body to rebuild its fat stores which are crucial to keeping things in balance. You’ll experience cold extremities and dry, cracking skin. Your sleep will suffer. You will find your mental health suffering and will become abnormally focused on food. So I have to put this out there because what you are thinking you’d like to achieve is incredibly dangerous. I’d suggest you take a serious look at why you think you want to have such low body fat. If you’re concerned with aesthetics then focus on smart training approaches including weight lifting, working with a professional to achieve those goals. Keep eating a nutritious keto diet that will provide your body what it needs to remain hormonally balanced and fuel your training. I am rather shocked that no one here expressed concern for the safety of your goals and even suggested ways to reach those low body fat levels. Fat in our bodies is not always bad, in fact it is essential to life, and for women especially it keeps us healthy, and supports our mental health as well. Please don’t be offended by my response I am saying this out of genuine concern. As someone who has been through the hell of having had an eating disorder, I know what it’s like to reach those low body fat levels and what it takes to maintain them. I can attest to the fact that it’s a living hell. So please consider what I’m saying and reevaluate your goals. Your long term health and safety are infinitely more important than a short term desire to be “lean” and “ripped.”

(Alan Williamson) #29

When I do calorie counting, I’m hungry all the time. When I am fasting, I’m not hungry. It appears that eating increases insulin and other hormones that drive hunger. Why make things harder than they need to be?

(Kameel Awdish) #30

Thank you for taking the time to share your experience. Dropping too low in body fat is of course dangerous. It’s important to be aware of the dangers. I am not looking drop bf% for aesthetics alone, I kickbox and I used to compete, and I need to hit certain weight categories and be the heaviest in my category but lean. I am a man, not a woman, for men from what I know anywhere between 10%-15% is actually considered healthy/athletic. The stats for women are completely different.

(Erin Macfarland ) #31

Well I will apologize I somehow thought this was being asked by a woman, and wanted to make sure I was clear about the dangers of trying to reach such a low body fat percentage. So my bad, but what I said still applies if any women are considering such an attempt. And for some men they may experience similar deleterious physical and mental symptoms such as those that I describe when trying to “cut” their body fat level. This is important to share because even though men can have lower levels than women it doesn’t mean that is sustainable or safe. So I just want to stress to listen to your body and pay attention to anything that might indicate things are getting out of balance. Mental health around food is just as important as physical health and that can suffer when trying to manipulate your body into a lower “set point”. So I stand by my long post that was directed at women, and next time I’ll pay closer attention to the gender of the person asking the question, lol.

(Kameel Awdish) #32

Haha absolutely! I thought your post was great. Listening to your body, or haveing the ability to listen to your body correctly rather is the way to go. I love food too much to stay lean,as you said low bf%’s are not sustainable. As my father always says ‘a man without a jiggle ain’t worth a wiggle’ :joy: - apologies for that couldn’t help myself.

(Jackson ) #33

Same here !