But the calculators and many keto folks say you need a calorie deficit to lose weight?
Omg what is happening
Saphire
#22
The insulin spikes have more impact than the calories. Also, if you run at a calorie deficiet in the presence of insulin you will not be able to access stored fat. Your body then thinks it is starving and slows your metabolism to compensate
rslaughter1960
(Renee Slaughter)
#23
In the beginning do not count calories. There is a lot misinformation out there. And I know it’s hard to decide what’s true and what’s not. Have you listened to the dudes podcasts? They always talk about the science vs what’s passes for good information. They interview the leading Dr’s and journalist leading the charge to good health. Stewart ignore your calorie count if you’re using a tracking app. Eat til your full. Then stop. Keep your macros they look good. Eat enough fat to feel satiated then stop. Your body will adjust. I was a insulin dependent diabetic. Your morning surgars will be high for only a little while but they will come down. I’ve been keto for 6 months total. I am medication free. You can and will find your way on keto just keep at it and ask questions. There is a TD2 category here on the forum. Type it in the search box and read on.
Stewartba
(Briton)
#24
This makes sense. So how do I know when too much is too much? The signal is satiety but what if that is 3000 cal. I’ve seen keto connect et al do the 4K challenge and gain.
Shortstuff
(Allie)
#26
You need to give your body the nutrition it needs to heal and optimise itself, it can’t do that without enough fuel just like a car wouldn’t run at its best with less gas than it needed.
Learn to listen to your body. If it’s hungry, feed it. Calculators do not know your body and you’ll never find one that is accurate for your needs.
Saphire
#27
@Shortstuff said what I was going to. Limit your carbs, moderate your protein (1g per kilo of lean body mass or ideal weight and then fat until you are mostly full. It is a content feeling. It is not Thanksgiving or Christmas dinner full. It is a feeling of having eaten well but enough If you are hungry an hour or two later then you did not eat enough. One way to tell true hunger vs snack cravings is what sounds good to you. If it is ice cream then you are not hungry. It is scrambled eggs with bacon then you are hungry (substitute any other high fat non sugar protein if you do not eat eggs or bacon, beef, chicken, fish). I have never used a calculator
@Stewartba If your carbs and protein are correct you should be fine. Although I really think the insulin will play a role. If money is available I would consider signing up with Intensive Dietary Management in their remote program. They may help guide you to tweaking your diet. Otherwise, we are here for you although I am no medical expert
collaroygal
(KCKO, KCFO 🥥)
#28
The artificial sweeteners in those could be causing his issue in the first place. Some can use them, most can not.
Otherwise some good hacks. Thanks for sharing.
CandyLindTX
(Candy Lind)
#29
@Stewartba, @rslaughter1960 is absolutely right! You have to eat more. I was not eating enough when I first came to these forums. Eating more got my weight loss moving and made me feel better, to boot.
Read about intermittent fasting and decide on an “eating window” that you think will work with your lifestyle. Try to start at 16:8 (8 hours when you can eat); skipping breakfast works for a lot of people and if you want to sub a BPC for breakfast that will be fine because the fat will hardly raise your insulin at all. You can then work up to 18:6 or 20:4 and see if that works.
Remember when you start skipping meals you need to increase what you eat in the meals you DO eat; I eat at least 7-800 calories per meal now; sometimes I only do one meal and I eat a minimum of 1200 (my daily intake varies from 1200-1500 to keep my body guessing).
Hope this helps - and that the IF lowers your need for insulin very quickly!
Joan1
(Joan)
#30
I have a bag of pork rinds on my counter, they’ve been there for a month. Been scared to try them but I think you got me with the kettle corn, I miss popcorn the most