So, I have been in a bit of a stall for about eight months same weight +/- 5lbs. I started strict keto May of last year at 385, and I am currently at 324. My highest was 425, and I used the Precision Nutrition system to get down to 375 over a year, I found that method was not sustainable, and that is what led me to primal and then keto.
I have done 3 to 5-day water fasting; I do IF 20/4 or 16/8, I track macros and tape measurements at 13 points. I switched to zero carbs about two months ago. The only thing that has kept me sane is that the tape measure still shows minor progress. So, I went seeking the advice of the experts and joined the Heal Care Clinic, and I am working directly with Dr. Westman. I have noticed less fluctuation in weight week to week under his program, but in the end, my body does not want to move from this weight, and it is annoying. My goal is not a weight, but a BF% (12%) and I am far from that. Using the NAVY method, I am at 33%, at 6’2”.
So I have had every test imaginable done in the last few months, started with Dr getting scared of cholesterol levels and an A/V block on the EKG. This led to a CAC test being done with a score of zero, a stress test being doing and no issues were found, and then a cardiac and pulmonary MRI with no problems. So after all of these tests the Primary Care Physician (PCP) and the Cardiologist are finally done talking statins and are not worried about the A/V block ( have known about it for 12 years and no issues). Having the heart issues sorted the PCP was finally willing to run other labs for me.
HA1C 5.2, I test blood sugars at home since diabetes runs in the family. I average 100 in the morning when I get up and 76 mid-evening. No issue with sugar.
Fasting Insulin came back last week at 12, just over the high side of normal
Ketones, I know don’t chase a color, so I check for reference just to see if they are present. Blood with Keto Mojo averages 1.1, and the urine strips show a light pink.
So this morning I tracked down a place that had the Korr system and had my RMR tested. That showed an RMR of 2491 (under all of the online calculators by about 600) and a TDEE of 3497.
My question, I know finally, do I base the calorie deficit (20 to 30%?) on the TDEE or RMR? Do I target protein requirement on LBM in kilograms or pounds? Using 0.8 as the multiplier that is 76 grams for kilograms or 168 grams for lbs. Carbohydrates will be under 10, to allow for the trace carbs in the organ meat and eggs I eat. What do you use for fat if doing meat and eggs only diet? My go-to foods are ribeyes, lamb, bacon, and sardines. Dairy is limited to Kerrygold butter, Dubliner cheese, and HWC. As per Westmen, I do not exceed a total of 4 oz of dairy for the day.
) so 0.8 would a pretty low protein level for your weight. Using lbs just multiplies it by 2.2 so it becomes almost 2g/kg - a very different (though not necessarily bad) proposition. Protein levels are a real n=1 situation. Maybe start low and if you don’t do well, up the protein, though many ZC advocates would go the other way and start high unless it has a negative effect.