Can I Low Calorie KETO?¿?

#1

Is it ok to do 1200 to 1400 calories a day using proper keto macro percentages?
i know its possible, but i’d like some input.
I’m a fairly trim …not skinny…female, and am having a hard time shedding the last 5.
Been keto since Oct13, 2018.
2 slip up days only.
i’d love to hear from women who have experience here.
Men too! Once i hit my DESIRED WEIGHT,then i can do what i do now, eating about 2,200 cal and at a plateau.
Thanks!

(G. Andrew Duthie) #2

If you calorie restrict beyond your body’s ability to supply energy from fat, the likely result is a slowing of your metabolism, which would only undermine your goal.

Focus on sateity. If you are eating 2200 calories because you’re still hungry, that’s different than eating 2200 calories because an app tells you to.

If you dial things back at all, I would do so very incrementally. Dropping 1000 calories from your daily energy intake isn’t something I’d do.

Alternatively, you could try restarting your daily eating window, to minimize how much insulin you’re producing.

(Laurie) #3

I’m 5’6" and female. Supposedly I need 70 g of protein daily, plus maybe another 10 g because I’m a “senior.” So my figures look something like this:

80 g protein = 320 calories
100 g fat = 900 calories
15 g carb = 60 calories

Total is under 1300 calories. I’m not trying to restrict calories, that’s just the way it totals up.

I’ve lost 17 pounds in 15 weeks. That hasn’t been steady. At times it looks like I’m stalled forever, but I hang in there.

#4

thanks, this was helpful!

(Adam Kirby) #5

Lots of ways to approach this problem.

Low calorie keto
High protein, low fat and low carb, either ad lib or PSMF
More/longer fasting
More high-intensity exercise for glycogen depletion

Sadly what our bodies consider a good set point doesn’t always match our aesthetics.

#6

Good point, im new what is PSMF?
So going lower than my natural set point,what would happen, just constantly hungry?
And thank you!

(Diane) #7

Searching the forums, I find that PSMF is a protein sparing modified fast. Not sure what that means though! :stuck_out_tongue:

#8

I’ll look into this!
Merci!!!

(CharleyD) #9

Valter Longo has been tweaking the PSMF to see how to optimize longevity. It’s also known as a fasting mimicking diet.

Here’s a good podcast with Rhonda Patrick and him:

#10

I’ll lisnen to that wnen i cycle today!
I just did my 1st interment fast and it felt very easy and doable.
Since I’m rather new I’m still trying to get into a sort of rhythm with my eating it’s a little “all over the map” as I’ve only been in this for 2 weeks. luckily I haven’t had Keto flu but I’ve gained a few pounds and as I read that can be natural.
And still amazed how I don’t crave sugar

(CharleyD) #11

Who says that’s a bad thing? I’d offer that it’s more natural for our bodies to eat whenever they can than to stick to a regimented 3-meals-a-day out of custom or habit. At worst, around 18-24 hours, you kick in autophagy and begin to rejuvenate, and your glycogen and insulin has dropped enough to start pulling from fat in earnest.

This is fantastic. Don’t ever give back in to the sugar cravings! You can do it!

#12

Your’e right, its funny, i had a slip into sugar a few nites ago, smores and a lemon cupcake, #1 i wasnt even wanting or craving them, #2, it wasn’t that good tasting.
i lierally had to TRY to crave them before i ate them.
weird!!!
Next day, thankfully, no cravings.
i think somtimes i just need to experiment with me you know?
I feel commited, as im feeling so good keto!
Thanks C!

(CharleyD) #13

Many of us have been there, and I think exactly that feeling of ‘ugh’ at the way too cloying taste of it now is as good a deterrent as anything I could think of.

#14

yes exactly!!!

(Sheri Knauer) #15

Personally I don’t think you should change anything yet. Its only been 2.5 weeks since you went keto and have had some slip-ups in that time, you are most likely not yet fat adapted. It usually takes 4-6 weeks of eating less than 20g of carbs to become fat adapted. The only thing reducing your calories by 1000 will do is slow down your metabolism so if you do decide to increase them again, your going to gain weight. The less fat a person has to lose, the longer it typically takes.

I would continue to eat as your are (minus the slip ups) and once you are fat adapted, then you can start manipulating your macros to better align with what your goals are. Nothing drastic. Only one thing at a time to see how your body reacts and how you feel.

For now though, just take this time to learn all you can about keto

(Vladaar Malane) #16

I wouldn’t calorie restrict in the sense of calories in/out model, but feeding window via intermittent fasting is good with keto and/or extended fasts now and then.

#17

Calorie restriction/IF and keto is working nicely for me.
You will find that most in this forum, don’t agree with CICO. Try it for yourself and see.

However, as one of the guys above said, I would be careful restricting food at this stage. It can become difficult to stick to keto in the first weeks, if you’re hungry all the time.

#18

really great advice, thanks so much!

#19

thank you! I Really needed to hear if that was working for someone else!

(The amazing autoimmune 🦄) #20

As a complete newbie, my advice is to stick to Keto for 3-4 weeks and then do intermittent fasting instead of calorie counting. Once you have been on Keto long enough to be fat adapted you won’t be that hungry and fasting will reduce the calories in a way that will not mess with your metabolism. It is basically just missing a few meals here and there.