Need help with calories

#1

I’ve been low carb now for 4 weeks. I’ve lost right at 17lbs. My question is I’m getting around 25 net carbs but im hanging pretty low on calories. I need to get more calories but no more carbs. I’m trying to lose 50lbs. I eat twice a day, eggs with butter and Turkey bacon cause I do not eat pork. Then I’m full till dinner and eat again. So I just need some adjusting and not sure what to do.

(Raj Seth) #2

Ok. No pork. How bout beef? Fatty ribeye. Burgers. Chuck roasts

(Chris W) #3

Well give us some basic information, your macros currently, we can take a look. If you are hungry eat more at each meal, adding fat is the easiest. 3 meals a day is fine at your stage, after a little while IF will be easier.

#4

My macros right now are 23g carbs, 63g fat, 64g protein. My calories are 957.

Yes I eat lots and lots of beef and chicken.

(Chris W) #5

weight age sex and height. Yes you are way too low, by about a 1000 calories most likely

(Raj Seth) #6

Wow. That’s like almost NOT eating

#7

Oh my bad I’m 44yr old Male, currently 267lbs, 6’1"

(Raj Seth) #8

Wow. You should be like 2000+ calories.

I’m guessing your definition of lots and lots comes from decades of calorie deprivation dieting

(Chris W) #9

so I am 44 male and a little shorter, my macros are 90g of protien and around 144 grams of fat, you should be higher I will run the numbers in a minute. Give us an example of what you are eating and any thing besides pork you cannot eat.

edit: not 90g its 144g and 190g of fat.

#10

Mainly breakfast is 3 eggs, 3 pieces of Turkey bacon, and I know you will cringe lol but one piece of wheat bread. That’s around 10am. Then I may snack on some 100% beef jerky and a slice of cheese. Then tonight I ate dinner I had shoulder roast, a cup green beans, and maybe 1 1/2 c collard greens, some onion and a spoon full of grass fed butter.

#11

I’m not big up on a lot of veggies. I’m a diabetic so I do not eat much fruit. I mean theres lots I like to eat just want to eat the right stuff and ENOUGH but I still want to lose my weight and or inches

(Chris W) #12

My calc shows you at 2150 calories a day,

Well we will tell you to dump the bread, that is causing you more problems than you understand.
Onions not the best, the rest seems ok. You will just need to adjust volume up some and soon. You can loose weight being restricted but you will start to feel horrible sooner or later and then you will stop loosing. I started 10 pounds lighter than you, 3 inches shorter I lost 22 pounds in 10 days, 26 in 32 if you are restricting you may be hindering.

(Chris W) #13

and you answered my next question, so yes dump the bread yesterday.

Are you not hungry during the day?
What is your blood glucose running at do you know?

#14

What calc you using cause the one I used to go by cant remember what it was had me like a 1500 and something calories. So if I up the calories I will still lose the weight? I do not do much exercise. I do feel kinda foggy headed at times.

#15

Not hungry till bout 530 or so in evening. My blood sugars have cut in half and I’ve cut back on my insulin some. My sugars right now is staying around 130

(Chris W) #16

Ok here is the thing,
Most calculators allow your to start or default to deficit eating which is bad long term. Since you are T2D this does not help, your Basal Metabolic Rate (BMR) will start to lower the longer you are in this deficit. Ideally you should be keto adapted by now, I fear that the bread has hindered that to some extent over and above the T2D which often hinders it by itself because of higher BG(Blood Glucose). You are on the right path, like you said you may need adjusting.
My general advice to anyone is that you should not be hungry after a meal, eat to your macros and if you are still hungry after you hit protein eat more fat. The carbs should be a target to avoid not hit.

I use ruled-me set to maintain, activity will determine your fat intake more or less. At 4 weeks its best to be a little more strict with the macros IMHO. Are you monitoring ketones? it may be helpful since you are T2D and can be knocked out much easier than some of us.

(Chris W) #17

The foggy headed can be from a number of things are you taking salt in supplement? You should also calculate your potassium and magesium intake as both are important as well. How much water are you in taking, this is also important.

#18

I do check with strips which I know are not accurate but I do stay usually in the Moderate range. And for the bread I will say this. That was this morning and that’s like the 3rd piece of bread I have had in 4 weeks. I DO NOT eat bread everyday, i know better than to do that. I just cheat every once in a blue moon with a peice.

#19

I Use pink hmylaying salt. And for water I try and drink atleast 64oz a day.

(Chris W) #20

Ok well I would encourage that you be strict, for you a cheat is much more of a long term struggle and lasting effects even if once and a while. Allow your body to heal, if you avoid the carbage you will not miss it after about 2 months.

Water seems ok, i was pushing 120 oz at 4 weeks, but i am different. I think your foggy head could just be from lack of energy. Do you use coconut oil or eat a lot of butter/cream?