Hi, I have been doing a keto diet for around two months, I have lost size but not weight, I am 47 years old 1.67 cm man, 79 kg good amount of muscle built in the gym for some time. My macros were set to 2000 calories daily, with 20 grams carbs,75 per cent fat and 20 per cent protein. I do half an hour cardio every morning (static bike) and about 40 minutes weight training all this Monday to Saturday, I fast from 7-8 pm till 1 pm next day and I don’t feel usually hungry. Lately as I have not been loosing weight I set my calories to 1.750 but I am afraid to provoke a low metabolism, am I going to low on calories?, am I doing to much exercise? Am I fat adapted? I do not have bad breath but I have a lot of energy and mental clarity. I am waiting for a breath analyser to check about ketosis but I think I am.
Thanks for your help. I real also that I should reduce fat in keto once you are fat adapted to loose weight. is that true?
Reducing fat to loose weight on keto?
weight is not a good outcome measure. using a tape measure and or dexa (body compostion scans) are preferable
fears of “decreased metabolism” in the absence of prolonged fasting are misguided
some people lose more body fat with a higher protein to fat ratio. some people seem sensitive to protein in such a way that they feel worse or have more blood sugar issues or are hungrier etc so you might have to play with the numbers, but it has become increasingly clear that 1.5 (ish) grams per KG (not pound) of desired bodyweight is the safest minimums in terms of long term muscle mass retention.you need fat for energy, so you can get that from your plate or body. the trick is to find the balance, you can eat so much fat that your body doesn’t have to tap into its last reserves.
when you see extremely lean people, they are either genetically gifted or suffering to some extent to maintain it. a “normal” range for a man is 15 ish percent. a dexa scan will determine exactly where you are.
being in ketosis does not guarantee weight loss, so don’t put too much faith into the testing device BUT i feel like the benefits of being in ketosis are larger than just fat loss so testing to see where your at can be helpful, just don’t get hung up on chasing high levels.
when you do cardio, try and stay in zone 2 for most fat buring.
its not likely you are over exercising, maybe consider alternating weight and cardio days, and consider extending the length of cardio. without changing your diet (which you oviously have) exercise alone is not a good strategy for weightloss, but since you/ve changed your diet exercise will likely improve your results and most people dom’t even come close to over exercising.
would it be the same to do half an hour of cardio in the morning and the half in the afternoon than 1 hour in the morning, I do not want to wake up sooo early?
I think you would get better results by splitting it up like that. Do you have the energy in the afternoon? I myself find it harder in the afternoon. I guess I’m a morning person!
