Maintenance advice for my husband please?

#1

My husband is trying to maintain but keeps losing and is below his preferred weight. I know, a problem many of us wouldn’t mind having! Metabolically healthy people, amirite? :smile:

He lost his weight eating OMAD. He is now eating 2 meals a day, with lunch typically being meat and a large quantity of almonds. At dinner time he eats as much as he physically can, often over a period of 4 hours. He’s no longer restricting carbs but since I cook keto he’s not eating that many more, just the extras from the almonds and usually some cottage cheese.

He’s not at all a morning person, so he won’t add a breakfast meal, and he doesn’t want to go back to eating carbage. I suggested he add an apple or banana + some cheese to his lunch, any other suggestions?

Oh, and I’d like to not go bankrupt with his newly increased eating habits, lol!

(squirrel-kissing paper tamer) #2

He could add veg and higher carb veg which would increase his carbs without being junk food. Would he consider building muscle to replace his losses?

#3

I was just about to post a similar question! I sound very similar to your husband … but I’m female :grinning:

I’ve gone below goal weight and even though I eat to satiety as the dudes recommend, I’m struggling not to lose more weight. I’m having two meals a day like your husband.

I’m wary of adding more carbs since I feel great, envisage a Keto woe forever, and wouldn’t like to go back to old habits.

Looking forward to reading what people have to say.

#4

I expect to be having that “problem” soon, so I have been researching the topic. I love this forum but most people seem more nterested in weight loss than maintenance, so I had to go back to Westman, Phinney, Volek … and re-read.

They say you can do it a number of ways. The upshot is - simply eat more.

But eat more of what? When it comes to weight loss we all know the carb count is pivotal, but for maintenance any calories should arrest the loss. However, if it’s carbs (then you might run into insulin problems), if it’s proteins (then it has some issues), so they suggested more fat (less trouble).

I’m going to try an extra teaspoon of butter or something like that (that’s about 100 Cals right there). Maybe an extra ice decaf coffee with cream?

Otherwise in older books they said keep the overall calories the same but add 5g carbs from a new food every week until you hit the equilibrium point. If you gain weight obviously pull back on that item, if you feel bad, drop that food… The idea was to increase (good) carbs for example berries and some fruit.

So to be honest I don’t know which way to go. More fat or more carbs (but still stay under the personal keto limit) or a bit of both? Berries yum.

(Karen) #5

There’s several very good maintenance threads. Phinney has you increase your fat.

(Adam Kirby) #6

Sounds like his body just wants to make his set point lower than he anticipated. It will probably take increased carb intake for him, maybe a lot. I would suggest that rather than arbitrarily trying to gain back fat, maybe he needs to build muscle instead and enjoy being leaner than he thought.

(Frank) #7

Evidently his body has different ideas than he does re his homeostasis point. Unless he’s feeling ill, I’d just let it happen and see where it takes him. I’d certainly encourage him to eat when he’s hungry. I found myself about 10 lbs below my original goal weight of 195 lbs.

#8

Oops, I should’ve searched harder. Thanks for pointing them out.

(Carl Keller) #9

I agree with this and even to add more fat to his diet. If there’s plenty of fat in his stomach to burn then there’s no need for his remaining body fat to be used for energy.

#10

Thanks all! He feels like he’s eating as much as he possibly can right now, but I’ll suggest he add more fat. Maybe a big hunk of coconut oil in his coffee/tea.

Building muscle is a goal (for both of us actually) and we are doing our best to fit gym time into the schedule.

(Jane) #11

My husband just upped his carbs when he got to his maintenance weight. Not a lot - but certainly more than when he was supporting me doing strict under 20.

He’ll take the top bun off and leave then thinner bottom bun on a burger. Or eat a few tortilla chips at the Mexican restaurant. He will do a 36-hour fast about 3 times a month for autophagy. Whatever he loses he gains right back so he has found he stable weight.

I’m on maintenance but have to be a lot stricter and fast longer. The pain of being a 60-year old woman. (sigh)