I know that using calories is very frowned upon in these forums and the overall diet. MY question is that I have went from 280-240 pretty quickly and now whenever I eat a little bit, I am super content and not hungry at all. Sometimes, I am not even hungry for dinner and just force myself to eat a little bit just so my rmr does not get messed up and then I have to eat less and less to end up losing weight. Can I have some advice on this? I have probably been eating about 6 oz of ground beef, 1 small avocado, and 3 slices of bacon and a ketoprotein shake that contains 300 calories. My daily regimen has been (incline walking on 3.2 speed for 45 minutes) (walk/run everyday for 4-5 miles with heartrate constantly in the 180s) all while fasted then I eat lunch and lift in the afternoon and try to do some hiit workout at night with abs with 1 rest from lifting, 8-10 hours of sleep everyday.
Feeling super content....Do I need to eat more?
Plenty of us tracking here! Don’t worry. What I can tell you from my experience is that I was the exact same way, I was all into the “eat to satiety” mindset. Well, my “satiety” had me almost never eating. I felt great, had good energy, did my workouts at the gym and thought is was all good. I noticed after a while I wasn’t progressing in the gym anymore for a while, and fat loss was harder and harder. Then I noticed weight gain at much less intake than it used to take. Went up and down with calories and it was consistent. Went and got my RMR tested and it lowered significantly, plus I lost muscle from my last BodPod scan. So less metabolism, less muscle. WRONG direction. I’m still reverse dieting now and it’s working… slowly. I have a protein goal I hit no matter what and my diet it pretty different than most keto’rs at this point. No longer a fan of eating intuitively, fasting, or low protein. All that stuff combined screwed me bad.
One thing most people don’t think about is when we’re heavy we have a lot of muscle to move us around. A LOT more of our weight is muscle than we think! We need to be eating and working towards maintaining as much of it as possible. We’re GOING to loose muscle, no way around it but we need to keep that in mind. More muscle, better metabolic rate. All the time I was eating <100g of protein and had over 200lbs of muscle was screwing me. If I had that in mind like I should have, I probably wouldn’t be where I am now.
Yes, you are definitely under eating. If you truly aren’t hungry fast, don’t force yourself to eat a little. Better to fast till you’re truly hungry and then eat a significant meal. What you’re eating sounds like a light lunch. You’ll definitely run your BMR down with this kind of schedule. You have body fat to burn now and you’re in fat burning mode and KETO, so appetite suppression is natural. Quit using the clock for eating for now. As you lose body fat and get closer to your goal weight you will find that you need more food again to keep energy levels normal. 