#ISITOK... to eat 1000 calories under BMR budget if not hungry?

(Rob) #1

I am 7 weeks into Keto though probably only 3 weeks fat adapted. Initially I was eating up to BMR estimated budget (about 2200 KCal) to stop being hungry and Keto snacking etc. I then got into 16:8 IF which worked really well after a week or so and average KCals went to about 1500-1700 to be full on about a 5/20/75 macro split. Now I have naturally gravitated to 20:4 IF and only seem to want about 1000-1200 KCal to be satiated and don’t feel like snacking later.

Is this OK… I assume that my lack of hunger means that I am fat adapted and I am losing about 1/2lb a day consistently for the past 2 weeks (13lbs down overall). I just want to be sure I am not calorie restricting my way to weight loss and ruining my BMR (it doesn’t feel like it). Should it eat more (fat)?
For context I am about 70 lbs overweight, obese all my life and on my first (and hopefully lifetime) Keto adventure.

(Naomi Brewster) #2

Firstly well done for getting started, getting fat adapted and for the weight loss. It is an exciting period. I’ve been Keto since February this year. In my first 10 weeks I lost 38 pounds which was so exciting. In contrast the following 30 weeks I have lost a total of 35 pounds - so it does slow down - but still a downward trend so I had to adjust my expectations for speed but for the first time in my life I can see that being within normal weight and healthy is achievable - the difference between before and after keto is understanding hormonal affects on metabolism.

In terms of how much to eat - eat when hungry, eat to satiety. I don’t pay attention to calories. A few times when I hit plateaus I reassessed what I was eating but only in terms of types of fat (i.e. dairy or nuts) rather than how many calories I was consuming. As they say out there on the interwebs - fast well, eat well. You’re doing great. Adjust when necessary but enjoy this heady period.

(CharleyD) #3

Great progress thus far! What’s going on right now is that your body is quite happy dining throughout the day on some ancient Krispy Kreme donuts you’ve stored away. You’ve got an adequate Leptin signal too. Don’t be afraid to not eat if you are not hungry! You will be ok!

Now since there’s a regulated limit to how many calories you can pull from a pound of fat per day, as you slim down your true hunger signals will chime in. It feels much different than a carby craving for something sweet. Not as angry. :thinking:

Hope you like to play things by ear cause this is where the fun begins. :tada:

(Doug) #4

“Should I eat more fat?” Bob, that’s really it, and if you’re not hungry then at this stage of the game I don’t think so. Sounds like you’re doing entirely fine just as you are. Having a lot of fat to burn really makes it easy for some of us. My first 5 months, I lost 54 lbs. and it was really easy, practically silly easy.

(CharleyD) #5

@Capnbob How energetic do you want to feel?

When I take any energy dense fat, think coconut oil, it encourages a workout for me, like a fast walk, for as long as it takes to burn off. Never felt such a direct impact on energy levels from food until I started keto.

Now if I want satiation I’ll have some fatty meat, and it doesn’t take much really. It takes longer to digest than coconut oil and the like, and you won’t be nearly as inclined to exercise, as the Incretins cause a slower gastric emptying.

Fun and games with biochemistry! :rofl:

(Rob) #6

Thanks for the insight.

I’ve had a flare up of gout recently so energy for exercise has been a little moot. As the gout recedes maybe my appetite will return as my activity level increases.

(Rob) #7

I’ve been a little disappointed with my weight loss compared to other stories of middle aged men losing immediately and bigly to coin a Trumpism.
I think being heavy from childhood has maybe given me a bit more damage to repair than others with later onset obesity. Anyway, that’s my theory and I’m sticking to it. :stuck_out_tongue_winking_eye:
Very happy with progress now.

(Rob) #8

Thanks for the support.
I cannot tell you literally how many ancient Krispy Kremes are sitting on my frame laughing at their longevity. Boxes and boxes!
I’ve been laid up with gout recently so maybe that’s depressed my appetite or maybe even the medication?

While i enjoy the data recording and rigor of it all, I am looking forward to being more intuitive about my Keto lifestyle since it is for the rest of my life!

(Rob) #9

Thanks @gnomesb

The level of and breadth of experience on here is both breathtaking and supremely comforting.

I did my first EF (2 days) after Thanksgiving and was amazed how easy it was from a hunger POV but I wasn’t prepared to go longer since I am away from home and laid up so ketoaid or supplements weren’t necessarily on hand but it certainly whetted my appetite for further fasting when I hit my next plateau.

(Doug) #10

I didn’t gain weight until the end of my 20s and later, but then averaged a steady 5 lbs. per year gain; miracle that it was no more than that, considering some of the horrendous excesses. Later realized that it was as far back as 2003 that I was getting diabetic neuropathy, even though wasn’t officially diagnosed as Type 2 Diabetic until last April. Wish I knew decades ago what I know now, but definitely better late than never.

The fact that ketogenic eating is working for you shows that you’re not too far gone, metabolically - most of us never are. If you’re losing 1/2 lb. per day, that is great. 1/3 or 1/4 lb. per day is great, after all.

(CharleyD) #11

You bet!

My own uric acid went up, hit 10.9 I think for weeks beginning a couple months into keto and IF and then came back down to just way high, around 6 ish. Had a few achy big toes but nothing that wouldn’t respond to extra hydration and exercise and anything on the list of gout remedies.

Since you’re mobilizing fats so much now, water and exercise and autophagy can help to clear out the junk that’s been stored away.

Just stay away from fructose in all its forms and it’ll clear.

KCKO!

(Sacha Beauregard) #12

Hey guys! I’d like to add a question to this thread, if nobody minds.

I certainly agree with the advice I’m reading here, which is “green light to fast while you’re not hungry” but if you do end up eating a little each day, should you still aim to get your daily protein intake?

(Cywgdave) #13

If you’re not hungry and don’t feel any other issues (lack of energy/cold/etc.) then don’t worry about it.
You can also look at the math (although most of us agree it isn’t all about the math) you say your BMR is around 2200 and you are eating 1000-1200 plus losing about 1/2 lb per day. That 1/2 lb should be somewhere between 1400-2000 Kcal of lipid. so at the low end you are still utilizing 2400Kcal/day. So your BMR is either unchanged, or possibly even higher than before.

Relax and KCKO.

*for the 1400-2000 Kcal reference watch Zoe Harcombe take apart the 3600Kcal in a Lb of fat number at https://www.youtube.com/watch?v=wdznfiWvGq0 I find it funny, YMMV.

(Richard Hanson) #14

Hi Capnbob,

I started keto when a new doctor prescribed a keto diet.

Net carbs < 20 g/day
Protein < 50 g/day
Total Energy < 1000 kcal/day

In conversations, he said I could eat even less and also suggested fasting.

I hope this helps.

Keto for Life!
Richard

(Siobhan) #15

I wouldn’t at all be surprised. I’m sick with some bug going around and likewise my appetite has dropped like a rock. I would say just eat intuitively and I’m sure you’ll get hungry when you’re ready.