Looking for some help regarding daily intake!

(Sam) #1

Hey there,

I posted a few weeks ago, with some queries which were met with some great answers, so I’m going to try my luck again! :slight_smile:

I’ve been in ketosis for 5-6 weeks now. I’m 23 years old, male, 35-38% body fat, 22 stone, 9 pounds. I’ve lost around 3 pounds so far.

I was wondering if someone could give me some advice on some things I’ve been considering. Last year I did a low carb diet, I ate mostly eggs for breakfast, and then chicken thighs and broccoli for my other two meals, it was quite an extreme diet (1200-1500 calories per day), whilst lifting weights and going on walks. I lost an obscene amount of weight in about 1 month and a half and felt great. I’ve been reading about Keto that just eating below 20g a day (I’m currently never really going above 10-15g a day), is enough to keep you in Ketosis and any extra fat you eat is just for energy, and if you don’t give your body fat, it will go to its fat stores instead. I’m wondering if last year I was indeed in Ketosis whilst I wasn’t actively eating fats all day but keeping carbs below 20g - and if so, if I restrict my fats now to see the same results, will it undo any of the work I’ve done towards getting my body fat adapted this last month and a half? Is that even a thing?

The point I guess I’m trying to make is that I was led to believe that fat = good, more fat = good, when in doubt eat fat to satiety. I’ve been doing this to around 1500-1800 calories a day, eating 140-160g of fat, 110-130g of protein, and keeping carbs below 10-15g. I thought that doing this would net me the same results as before but I’ve not seen much of a weight shift. Everything I’ve read tells me that even though it seems backwards logic, eat fat to satiety, don’t restrict your calories and the weight will fall off, but it hasn’t. And it’s been a little disheartening. Can someone make sense of the things I’ve said? Reassure me maybe? Because I’ve committed to this life choice and I feel great in myself but I’m also a bit discouraged! :confused:

Sorry for the essay!

Sam

#2

Have you worked out your daily macros?

(Sam) #3

Yeah I used the Keto calculator, worked out my BMR, how much protein I should be taking in at my size and muscle mass, filled it up with fat until it took up 70% of my diet, with carbs restricted below 10-15g.

#4

Some times it can be too much protein, other times too much cheese/yoghurt.

I write down every single thing I eat along with the fat/prot/carb content from the package. Most days I am well under

#5

This is what I am supposed to eat, but its still too much for me.

900 kcal Daily Calorie Intake
10 g Carbs (4%, 40 kcal)
80 g Protein (36%, 320 kcal)
60 g Fat (60%, 540 kcal)

#6

When I first started, I too was of the mindset that losing weight was the goal. It took me 8 weeks to become fat adapted. How did I know? I’m one of the lucky ones that stopped releasing tons of ketones through urine. I lost weight, but definitely didn’t do any type of calorie restriction. Just followed the 2ketodudes rules:

  1. 20g or below on carbs
  2. 80-120g of protein (1-1.5g or protein per kg of lean body mass)
  3. fat to satiety (at first satiety for me was until I felt Nauseous,lol)

That’s it man. Calorie restricting and other advanced techniques come after you’re fat adapted. Doing it before then just makes it harder. Now I’ve changed my mindset for this to be lifelong because of the benefits. In that mindset, you stop worrying about losing weight and it just comes off.

(You've tried everything else; why not try bacon?) #7

This is me, too. I’m not sure it’s really nausea, this feeling, but it is definitely a distinct lack of interest in food, and it only comes when I don’t eat too much protein or carbohydrate and do eat enough fat.

Speaking of eating too much protein, I wonder if that could possibly be your problem. At 22 stone 9 and 38% body fat, your lean mass can’t be more than 14 stone, which means that at 1 g of protein a day per kg of lean body mass, you might be eating too much protein. You might want to try cutting back on the protein a bit (if I got the arithmetic right, try keeping the protein around 89 grams a day. Since excess protein gets converted into glucose, which stimulates insulin, it’s possible you haven’t been in ketosis as much as you thought, this time around. It’s a thought, anyway.

In any case, good luck to you, and keep us updated on how things are going for you.

(Allan L) #8

This was my issue when first starting keto. I cut my protein back to around 50g a day and the weight started to fall off.

(Allan L) #9

How often and when do you eat? Try intermittent fasting, or alternate day fasting. Read Dr Jason Fungs blog https://intensivedietarymanagement.com/, some amazing advice on weight loss and insulin stability.

Try reducing your protein, or even try a fat only day, no carbs and no protein. See how you feel and see how your body responds.

(Allan L) #10

An online app like www.fatsecret.com makes this whole process so much easier. And all the main brands are available.

#11

I use that sometimes when things aren’t labeled