My typical day and not losing

(Heather) #41

I have around 1200 calories a day (give or take).

(Heather) #42

I’ll try cutting all of the things you mentioned out for a couple of weeks and see if that makes a difference. I only have coffee with Stevia and heavy cream on the weekends. It’s my treat. Cutting out alcohol is not a big deal as it’s rare that I drink at all. I’d say maybe a couple of times a month. My goal to where I know I’ll look and feel healthy is only about 21lbs away. I know from past experience that if I get lower than 145 lbs people start asking me if I’m sick. Any suggestions for a healthy chocolate? Lily’s? Thank you for all of your feedback. You were very helpful!

(Heather) #43

Great. LOL! So, perhaps I’ll try a different chocolate…any suggestions? It keeps me from heading to the local creemee with rainbow sprinkles (that’s what we call soft serve ice cream here in Vermont) and having my favorite summer time treat! I drive by one every day to and from work…willpower!

(LeeAnn Brooks) #44

1200 calories is really low. You’re going to slow your metabolism doing this consistently.

Have you thought about moving to EF instead?

(Heather) #45

EF? How many calories should I be eating? I’m 46, 5’7 and currently at 166.9. Last week I was
165.4 but then went back up. Is there a calculator link? 1200 calories was a number I got from a keto calculator on a different site when I googled keto calculators.

(Jessica) #46

Well there’s your answer. Scale weight is NOTHING compared to body composition. Take smaller over lighter any day. If you were losing weight but staying the same size…that would be a problem.

(LeeAnn Brooks) #47

There’s lots of calculators out there and they all give different calculations. Here’s one a lot of people use. But 1200 is low for anyone unless they’re very, very small.

You are absolutely eating to a deficit, and a large one. This slows the metabolism and will eventually lead to weight loss stalls. Plus it will reset your base metabolic set point, the number of calories you need just to maintain weight.

Rather than do restricted daily calories, the better option is to do extended fasting. Even one fasting day a week is helpful, but some do alternate day fasting ADF or fast a couple 24 hour days a week. Then they get into multiple day fasts. The longest I’ve done is 40 hours, but I’m on a fast right now.

Fasting doesn’t damage the metabolism the way restricted calories does. But you need to really eat during your feast days.

(LeeAnn Brooks) #48

Here’s the calculator.

(Heather) #49

I’ve been doing 16 hour intermittent fasting most days of the week. Is that helpful?

(Wendy) #50

If you like dark try a 85/90 chocolate. I like Lindts. It does have sugar but each square only has like 4 carbs. I’ve found them a good solution to my chocolate needs.

(Wendy) #51

Heather try changing it up. When I stall I’ve eaten more for a few days and find I start losing again. I don’t IF everyday. Check out episode 61on 2 keto Dudes podcast for some great advice.

(Katie) #52

Many ketoers like Lily’s chocolate chips. Coco Polo and EatingEVOLVED are also popular brands among ketoers. I like 100% chocolate personally, but that is bitter for most people. The recommendation is I think at least 90% dark chocolate, but it depends on your carbohydrate tolerance and how many carbohydrates you want to have in a day. I also like to make my own cocoa treats by just mixing cocoa powder with ghee, butter, and/or coconut oil with salt (like a fat bomb).

(LeeAnn Brooks) #53

IF is good, but you still don’t want to be in a huge deficit with it. I do IF most days 16:8, but my calories average around 1600 and I’m 5’2” 130 pounds. A deficit for me is about 1450.

(Heather) #54

Even with that calculator it says 1281 for calories. I am guessing at my body fat- I put in 34%. I work at a desk all day and I do get up to do filing, I walk to the grocery store from my office (takes me like 2 minutes) but then I get actual walks in on the weekends and I usually do 3 miles at least one of those days. Hoping to add back in biking and more evening walks even if it’s just 10 minutes.

(Katie) #55

If you are interested, Keto Savage (Robert Sikes) and/or Crystal Love are keto coaches who can help you reverse diet, which means responsibly increase your caloric intake and metabolic rate.

(LeeAnn Brooks) #56

You’re putting it in for a deficit. Set to maintain and see what comes up.

(Heather) #57

Ok. I’ll do that. But will I maintain or lose? I’m so confused! LOL!

(LeeAnn Brooks) #58

I’m still losing.

(Heather) #59

1601 to maintain.

(Heather) #60

Are they on here?