My pace

(Garrett) #1

Hi all!

Today is Day 51. Scale weight shows 21.6 lbs lost (245.6 to 221).
Everyday I have coffee with heavy cream plus MCT oil when I wake up. Solid meal at 12 and again at 6.

My question: does this pace seem about right? I know many folks lose faster, but I have a goal of 170 and I am hesitant to lose any faster because:

  1. The eating plan is enjoyable and I am full of energy = sustainable plan for me
  2. I do not want to have a lot of loose skin at the end
  3. I think losing faster may make me gain it back faster

What do you guys think?

Thank you!

(Chris W) #2

I read your other post and you are in the same ball park I was in, maybe even leaner. I am only 44, the first 33 days brought 26 pounds of loss. Mind you that had thanksgiving in there, a bunch of mistakes, and the general learning curve.

At 51 days do you feel or understand what fat adaption is yet?

You are practicing IF and using MCT so your keyotnes are probably spot on at this point based on your loss. Its a little early to try EF(extended fasting) if you want, but that despite what others have said did help me pull my skin some. Is it a miracle worker, no, but it did help without question. The other bonus is for me that my hunger pretty much died after the second fast over 24 hours and I felt really good in general, plus I noticed some old scars have healed away.

I have gone as long as 80 hours, working my way up. These EF’s broke a stall point for me and although you do gain a little back I have overall lost. Now to be honest my goals have changed since I started the diet and now I am into body art more than fat regulation. I want to look good for the ladies.

I started EF at 90 plus days, not exactly sure, but a good month into fat adaption. The transition was mostly mental for me at that point. 18 hours is still rough for me but I try and make that time frame when I am sleeping.

I did do one fast(24 hours only) at about 4 weeks in and I felt horrid, I was not fat adapted yet, I was cutting my calories to low and I think they both make all the difference in the world.

You will not gain anything back if you stick to this WOE in an overall (stock market) sense.
Don’t forget to adjust you macros as you go along and you will need to change things up at some point.
There will be days you gain some back but I have always trended down albiet sometimes slowly. I am 6 months on this WOE yesterday, and I consider myself starting ketosis a week later. That was about 60 pounds ago( I am on vacation currently so who knows at the moment) and 12-14% body fat.

(Candy Lind) #3

I think: let your BODY tell you what to do. If you’re hungry at lunch time, eat. If you’re not, then don’t eat - you’ll be lengthening your IF and giving your body a chance to lower insulin & glucose. And incidentally, you might lose some more weight. Fast or slow doesn’t matter. FEELING GOOD is what matters.

And WTF are you talking about with this “losing faster will make me regain it faster”??? :face_with_symbols_over_mouth: Are you PLANNING to regain it? HELL NO, you’re not going to regain it. KETO FOR LIFE! You are fixing your metabolism as well as other things as you lose. Why would you want to lose all the ground you’re gaining?

Do you feel good doing what you’re doing right now? Then keep doing it. If you hit a stall at some future point, your body may be ready to deal with that skin you’re worrying about. That may be the time you learn more about EF & take the plunge into autophagy. Some reading or question-asking on here will get you through it. In the meantime, KCKO. :wink:

Love you,
Mom
:stuck_out_tongue_winking_eye:

(Garrett) #4

Thanks, Chris. After 51 days I am not sure I am fat adapted. I generally do not get hungry like I used to I I am still turning the keto sticks purple, so excess ketones are spilling over. As I said, I am generally in a pretty good place so not looking to make any major changes to my plan.

(Chris W) #5

It may be required at some point to make changes. For me that was 4 months in or so, I stalled and was not were I wanted or needed to be yet(health insurance reasons for the later) it took some shaking up of my routine and the use of EF’s to get things moving again. I also learned about really dialing up fat intake to increase BF loss. I am now past the needed part and I am slowly working on the want to be part.

KCKO

(Dan Dan) #6

The need for Constant change for success with IF/EF Keto WOE should be a given and part of any long term goals :thinking::vulcan_salute:

(Garrett) #7

Just to clarify: are you implying that, as with doing the same exercise routine day in and day out and no longer seeing improvement, that following the same WOE for long periods of time will also result in stasis?

(Chris W) #8

I would say both in my experience, but mostly diet.

I have changed my resistance exercises 3 times since starting keto, targeting different things as I go,form(posture) level (being able to do a specific set with good form) and now exercise to failure on those to increase mass on the type 2 muscles. This is really great for metabolism and fat burning only a few days of it and I noticed a difference. I also have changed my cycle routine from a cadence target to LISS instead although after a couple months it was almost in the same spot.

WOE changes can lead to stasis from a number of reasons but typically insulin not being low enough to stimulate fat burning is often a big one for people who have lost a lot of weight and stall. Your body adapts and tries to get itself were it wants to be, not were you want to be. If that is not a big problem then no worries.