Hoping for some coaching


(Aaron Bieniek) #1

Started a few years ago on the LCHF, IMF, Keto journey. I lost 50 pounds, and then about a year ago another 11 which got me to 189. I’d like to be 180. For the past year I’ve found myself stuck at about 212 pounds.

My current situation is eating in about a 3 hour window each day. Generally the same thing - lots of leafy baby greens in a salad with an avacado, black olives, and some shredded parm. Dressing is olive oil/red wine vinegar. Then some protein. Could be chicken, eggs, beef, etc. I also have coffee in the morning with 4TBS heavy cream. (Just cream - no gellan gum or carrageenan added)

Exercise is very sporadic for me. I generally hate it but when I’m on it I bike 12 miles about 3 days a week, and also try to do 50 situps and 100 pushups in an hour. When I’m not on it, I’m not doing anything.

I track my blood sugar and blood ketones regularly and do extended fasts every once in a while.

Any thoughts on what I could experiment with to get some more weight off?


(Rebecca ) #2

There are many more here with way more experience and knowledge…but are you eating enough?


(Aaron Bieniek) #3

So, that’s interesting. I really like only eating once a day - I feel great. I’m also really satisfied after I eat - not hungry, no cravings. What are you thinking that eating more would do for me?


(Rebecca ) #4

Keep your metabolism chugging along…I have found that for myself. Sometimes I realize I am not eating enough ( I usually eat 16/8 or 2 meals a day) I think my body gets settled in a routine so I shock it!! I usually drop some weight when I do that.


#5

I do some OMAD days, but I also make sure to at least eat a couple of full days a week. The body is smart and will go down to survival mode. I’m thinking about switching OMAD to a couple of alternate day fasts with a 16/8 window on eating days during the week and three meals a day on weekend. I just came off a 48 hour fast and my clothes were considerably more lose today. Got to keep the body guessing.


(Bob M) #6

My rule: if what you’re doing is not working, try something else. I try to mix OMAD (not often) with 2MAD (almost every day), and even with longer fasts of 36 hours or so, sometimes 4.5 days.

I’ve also been trying to eat a high saturated fat, low PUFA diet. This seems to help with hunger and satiety.


#7

Maybe do something different sometimes. I would have higher calorie days (using a bigger eating window if I need that) as those come naturally to me anyway and they are probably good for my metabolism… But you may try slightly longer fasts (I do them too if I can but it’s rare) - but only if you eat enough. Of course, I can’t possibly know your food intake or your energy need but reading about you meal, it’s more likely little than not.


(Heather McElduff) #8

Have you tried an extended fast? Since you’re eating OMAD already, maybe skip a day and that will give you a 48 hour fast. I like to mix up my fasting/feasting windows to keep my body guessing. For me, if I settle into a routine for too long, my body catches up with me and stops dropping weight.


(Aaron Bieniek) #9

I love an extended fast every once in a while. However, even after a 6 day fast and losing some weight, I wind up settling again 212 after I resume eating. I think the thing I’m taking away from the comments is that I have to vary what I do. It’s a little discouraging though, because “varying what I do” could mean 1000 different things with so many variables.


(Rebecca ) #10

You don’t mention your age, body type etc. Has your body composition improved? Clothes size changed for the better? Do you feel good over all?
For myself, I have had this “scale number” in my head from years of Weight Watchers. In reality, I have lost 30 lbs, my body has changed over all, smaller jeans, tops etc. The funny thing is, I am about 15 lbs away from that “scale number”!!
I guess what I’m getting at is, focus on the whole picture and not just the number you want to see in the scale!! It sounds like you’re doing great so far!!


(Bunny) #11

Check this out:

”…When you work out to lose weight, without knowing how to do it the right way, you end up creating a smaller version of your unmuscular self. …”

”…The body burns sugars first. Low glycogen levels (stored carbohydrates) combined with high-intensity exercise creates opportunities for the body to burn higher amounts of muscle —not what anyone wants. …”

The Right Way to Burn Fat, Not Muscle

The less muscle you have the harder it will be to oxidize any carbohydrates you put in your body rather than being stored as fat. Fat volume to muscle volume ratios.

Footnotes

[1] “…Pyruvate is formed during glucose metabolism and if glucose is not present, pyruvate cannot do its job in the energy process. Therefore, fat has nowhere to attach in the body’s mitochondria, which in turn slows the metabolism, and will halt or extremely lessen the body’s fat - burning capabilities…” …More

[2] What Does “Fat Burns in a Carbohydrate Flame” Mean?


Help: Fasting and Lifting Question?
Allegedly 'temporary' Keto is better
(Ian) #12

Do you need to lose more weight, for appearance or health reasons?

It sounds as though you may have achieved a steady and steady body weight.

If your waist to high ratio and blood markers are good, may be this is the way you were meant to be?


(Susan) #13

I just read this in the “Nuts as a Snack?” thread. They were saying - don’t snack, eat enough at your meals.

Confirms what others have said.