Can I have some feedback for my IF plan for the week?

(Michelle) #1

I’ve completed about six weeks of keto way of eating. No cheating. I lost about 19 lbs of 70 I would like to lose. SW 235 lbs. I’m 5’5” and 43 years old. I don’t want to be thin. Just healthy. I am just getting back from a weekend of camping. I stuck to keto friendly foods although I probably went overboard on protein because it was convenient, and the only avocados Aldi had Friday were bright green :unamused:. That is my go to protein less fat. I don’t feel as fit as I did last week. I didn’t drink as much water because I was out of my routine.

I typically intermittent fast 16-8 except for a bulletproof coffee in the morning containing HWC and butter.

I would like to step it up this week by eating OMAD during the weekdays starting tomorrow. Only Black coffee and water in my fasting window. Does this meal look reasonable? I don’t work but I do work out at the gym 3x per week weights and cardio and walk ~2 miles the other two days. I worry that the calories are too low. Are they? Any idea what to add if anything?

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(Alec) #2

This sounds like a perfect weight loss pace. Well done. Great stuff. Your regime looks great.

Key question: are you eating to satiety? If you are, all good, but if you are ever hungry on this regime, you should eat more.

(Michelle) #3

I am still having a problem with satiety. I don’t recognize it after 35 years of being obese (take away maybe three years in 6-month bursts of inhealthy thinness). When I wake up in the morning I don’t feel hunger until at least noon. Fasting through to our early family dinner (5:30 pm) won’t push it too far.

(LeeAnn Brooks) #4

I would caution about too many OMAD. It’s hard to eat enough during one meal. If you can do it, that’s one thing, but many people (myself included) find it difficult to eat enough in one sitting to properly nourish the body. I’m lucky if I can push it above 1100 calories for one meal.

If you find that the case, limit how many OMAD’s you have per week, as you will be going into severe calorie restriction.

I do it once and occasionally twice a week just so I can work out my fasting abilities to extend to EF. But for me, doing it more often than that would really hurt my metabolism.

However if you are able to eat enough, than OMAD should be fine to do more regularly.

(Alec) #5

Michelle
My advice here is to trust the signal you feel all the same. If you are hungry at lunchtime, eat. If you get hungry again at dinnertime, eat. If you are hungry between meals (and this is where some folks here disagree), eat. I understand that you don’t trust it, but I think eating keto will help you to develop more trust in it. Don’t go hungry. The only hunger signal you might need to try to override is lack of hunger and not eating enough calories. In that case, you should try to eat a little more each day to make sure you are not undereating.

(Michelle) #6

Thank you both for your feedback. Perhaps I will add in my BPC which I truly enjoy and that adds enough calories to not put me in danger of a deficit.