Help a newbie?

(Anne) #1

Hey all, So I’ve started about 6 weeks ago and am looking for feedback. I’m 5’7", 160 lbs, and 40 yo. I’ve lost about 4 pounds since decreasing my carbs about 6 weeks ago - most of that was the first 2 weeks. I’m doing mostly a NSNG diet, but do use some sugar replacement in baked goods (eaten 1-2x/week).

I’m feeling good! A former carb-hound who has very limited cravings which are always solved by a Barkthin or square of dark chocolate. That is the good news!!

However, I’m not losing. I have lost .5 pounds in the past month.

  1. I track every morsel that goes in my mouth. My macros are 71% fat/23% protein/6% carb and I consistently meet them. (When I do slip up, I go 10 g over on carb or protein - I’ve never crazy-binged or gone off the rails)… my calories are under 1500 a day always.
  2. Haven’t been working out - but have started this week to try to move things along.
  3. Sleeping 6-7 hours a night
  4. Drinking 40 oz water daily.

Any advice? I’m feeling good which has kept me from derailing… but the lack of movement on the scale is frustrating when I’m being so diligent. Any advice is welcome!!

(Allan L) #2

For some who are on the lighter side like yourself weight loss on keto only really kicks in when your hunger naturally decreases and you find yourself accidentally skipping meals.

About the 6 to 8 week mark once you are mostly fat adapted hunger levels naturally decreases.

Breakfast is usually the first meal to go, so then you only eat lunch and then dinner. Naturally only eating in a 6 hr window, fasting for 18. This helps drive down insulin levels and release fat stores.

Also, the 71% fat does not have to come from your oral consumption of fat, it can also come from your body fat. So eat your protein, keep your carbs as low as possible and then reduce your fat (if you are no longer hungry)

In the beginning (first 6 or so weeks) its important to eat lots of fat because you are re-training your body to use fat as its fuel source, but once its got the message it will use your body fat.

Fat keeps us full but as we adapt we naturally use our body fat. Its about listening to your true hunger signals.

Dropping added fat like BPC is usually a good place to start.

The keto diet helps your body get to its natural weight.

(Scott Telfer) #3

:point_up:This! At our end of the gamut it’s about health. Count your blessings, let your body heal and give the opportunity to thrive. Weight means almost nothing in this context :slight_smile: KCKO

(Anne) #4

Thank you for such a great response!

It is weird, because in the past few days my appetite has gone down a lot just as you mentioned. I’ve started IF and eating a couple snacks during the day and then a bigger evening meal… and, it’s sometimes difficult to reach 1300 calories so I’ve been below that for a couple days.

I’ve always heard if you don’t eat a minimum calories then your body will go into “starvation mode”… does this apply with Keto? Or if I’m getting 50 g fat and 70 g protein, is that enough? I feel full and comfortable with that, but it’s against the “rules” I’ve always heard.

Thank you again for taking the time to reply - super helpful!

(Allan L) #5

Hi,

As long as you eat enough protein to support your lean body mass and keep your carbs low enough so that you can access your stored fat then don’t worry about not eating your full macro’s.

The key is to eat when hungry and don’t eat when you are not! Don’t force yourself not to eat and if you are not hungry, don’t eat. Starvation mode only applies when insulin is high due to high carb intake and you can’t access you body fat, or if you don’t have enough body fat to support your metabolism.

Try and avoid all snacks, only eat a meal, not a snack. Every time you eat you raise insulin and lock in that stored fat so make it a full meal then not eating for 4-6 hours. I currently eat one meal a day 4-5 days a week, 2 meals on the other days and never snack.

Enjoy the honeymoon period of fat adaptation whilst it lasts, once that body fat goes the appetite will return.

(Raj Seth) #6

1300-1500 kCals seems very light. You may be best served by upping your intake to SATIETY - staying within the Keto macros. You can slowly rebuild your BMR that may be wrecked.
Then the IF / EF will yield better results

Don’t count calories. Without carb poisoning, your body will self regulate hunger and satiety signals. You can’t outbrain your body - it’s smarter!!

(Raj Seth) #7

Not if you Up regulate your faaaat!