Could I possibly not be eating enough?

(Jody) #1

Background: In October of 2003 i weighed in at 395lbs. I started a high protein (250g), moderate carb (150g), moderate fat diet (50g). After about 16 months, I had lost 200lbs! I was so excited. Not only was I down the weight, I was running 5k, then 10k, than half marathons!! I was so happy and feeling GREAT. I noticed that my weight went up a little, but I was holding STEADY between 205-210. I kept this until about 2013. In 2013, I noticed that I was holding in or around the 235lb range. I started moving my calories down a little to compensate for the weight reduction (though I was running 25-50 miles a week). I got down to around the 1600-1800 range. I was holding pretty well until 2016. In 2016 I got married and got a house. In the flood of 2016, we took in about 8 inches of rain in our house (6 months to the day of the signing). At this point, foods were harder to get due to the flooding in the area and stress caused some extra eating.This leads me to now …

My wife convinced me to try Keto with her on 7/22/17. We read up, bought some foods and started our journey. The foods we get to eat are amazing, but 100% backwards to they way I used to “diet” (lol). According to the Keto Calculator, at a 20% deficit I should be eating about 1800 calories. I am doing that and in the first week, I lost the “expected” 8lbs of water weight but since then (the last 2 months) I keep bouncing the same 4lbs … I just hover between 253 and 257. I hit my macros and I do IF (18:6) during the week and a full 24hr fast on Saturdays, but the scale isn’t moving. Now, I know many of you will say ditch the scale and look at how clothes fit / other NSVs, but that’s the thing … there isn’t much difference. :frowning:

I have gotten back to running, as best I can. I was diagnosed with aFib in May so the runs are shorter for now because when my heart is out of rythm, it make it hard to catch my breath …but I am still doing about 30-45 mins of running/walking 3-4 days a week. I work in computers so I have a desk job during the day. I do have a blood glucose / BHB meter and depending when I check, by blood glucose is always below 90 (not diabetic) and my blood BHB ranges between .6 - 1.5

I have read Keto Clarity (by Jimmy Moore) and The Obesity Code (by Dr Jason Fung) and one thing I am wondering is:

tl;dr

could I messed up my metabolism by lowering my calories to the 1600-1800 range while doing all that running to the point that I need to up my calories to get it kick started? Is there another thing I can do to get the weight to come off? (keep in mind, I log daily, weigh my foods on a food scale, I hit my macros, I exercise and I do IF).
Thank you for reading.

Generated by Keto Calculator 9.13
45/M/5’11" | CW 256 | 33% BF | Mostly sedentary
1818 kcal Goal, a 20% deficit. (762 min, 2273 max)
20g Carbohydrates
103g Protein (103g min, 171g max)
147g Fat (30g min, 197g max)

I know this was not the easiest to read post (i was in a hurry), but I appreciate anyone who took the time to read/comment.

(Allie) #2

Could just be too much protein. Even the lowest amount you mention is a lot for someone who doesn’t lift weights. Forget calculators, forget calories, forget depriving yourself and being hungry. Limit carbs to 20, find the protein level that works for you (it’s often a lot lower than people expect) and eat as much fat as is needed to keep hunger away. If you have damaged yourself metabolicly then eating this way (eating to satisfaction with no limits or depravation) will massively help with that too.

(Khara) #3

I just wanted to comment on your A-Fib. We have that in our household too. I’ve recently read that there is correlation between low magnesium and A-fib. Apparently it’s pretty common to be low in magnesium and it can also be difficult to get enough magnesium from food and even oral supplements. Amounts in foods are unknown and can be low due to depleted soils and apparently supplements aren’t easily absorbed by our bodies. The alternative is topical magnesium through Epsom salt baths and oil applied to the skin.
Hopefully you’ll get some comments on your actual question as well!

(VLC.MD) #4

not as a first choice.

your metabolism is fine.

if your hunger is fine, and you want to use that calculator, try a 30% deficit.

As discussed, I’d try to cut the protein more, get in as good as ketosis as you can, and then try a fast. Be prepared for the fast and go as long as you can. I had no problem and went 7 days totally unprepared.

Fasting is better for your metabolism than calorie restriction. Dr. Fung has a great Fasting Book.

How do you measure it ?

(Jody) #6

I usually shoot for more in the 80g range for protein because I thought the same thing. Thanks for the suggestion.

(Jody) #7

I do suppliment with a high quality magnesium suppliment (about the 1g a day in 3 doses). I can’t wear it’s helpers but it hasn’t hurt … and I need magnesium as part of my electrolytes any way. Thanks for the reply.

(Jody) #8

I have the precision Xtra blood neater and ketones strips. I plan to read Dr. Fungs fasting book next. I try to cap my protein at 80g and use the 103g as a limit, but I thing I’ll more make 80g my limit for a while. Thanks

(Jody) #9

Update: So, I did a 42 hour fast from Friday 6pm to Noon on Sunday. Felt great and didn’t feel the need to eat and no hunger pains. On Sunday I only ate 1 meal and by the time I eat today, it will be another 26 hour fast. The scale showed a little change, but I am hoping to do more fasting and maybe even go to a OMAD format.

I find it funny how once you start fasting, it becomes almost like a game to see how far you can go / long you can last. My wife (also on Keto) was looking at me weird when I didn’t eat … lol. I will say that she has a more steady overall weight loss that I do. She is making good downward progress in her weight while I still just bounce the same couple of LBS. That makes it even more frustrating for me because I do all the cooking so we are eating 90% the same things. I still can’t complain too much because the foods and items I get to eat are amazing (and not gaining), especially after the low(er) fat diet I WAS on … and I know it will come eventually.

(Jody) #10

One more update.
After my 42hr fast, I did move to a OMAD and I am happy to report that I am actually down 5lbs from Saturday morning and it is a new low weight for me for this year! I also took some readings on Tuesday afternoon and my blood glucose was 83 and my blood ketones was 2.6 mmol … which is also the highest I have seen. It seems it really does take a lot of playing and tweaking to find what works for you as it is not a “one size fits” all WOE.

(VLC.MD) #11

Fasting is the best way to lose weight. There are many equally good ways to maintain. But while you are used to not eating … and feel fine … I’d keep in the groove.