Restrict plate fat when trying to lose body fat - discussion

[Saphire]

That and where I set my protein grams. My nephrologist says no more than 1/2 gram per pound of full weight. I’m a 48% fat ball. I have run up the fat and sometimes I gain, sometimes I lose. Not consistent at all. I frequently feel hungry.

That is more protein than what I eat. If you are 163 then probably your lean mass is 120 (guessing here), divide that in half and you get to 60 grams per day more or less. As @Brenda mentioned, one common measure if 1 gram per kilo of LBM. There are other measures you can find where you add a certain number for every inch you are over 60 inches. Obviously stay within whatever guidelines your doctor recommends however it sounds like you need to be somewhere between 50 - 80 grams per day

[Keto6468]

Hey you are psychic! My fitness pal is set at 66 grams. Love your support, makes me feel that at least I’m on the right track. You are sweet to suggest that I am 120 LBM. I’m registering on MRC’s scale at .48% fat. So 85 lbs LBM. Anyway my nephrologist has limited me to 165x0.5= 82 g protein, but that’s an upper !imit. I’m using 0.4 g times total weight or 66g protein. Couch potato here.

K

[loco4locos]

I love this thread. “Its gold Jerry! Gold!” (apologies to all non-Seinfeld fans). I think the last 2 weeks have converted me from an avid listener of 2KD to a bona fide fan (and patreon). I listened to the episode on satiety and I have been reading this thread almost everyday since Sunday. I was pre-diabetic (HbA1C 6.1%) I started keto in Mar '17 and have lost nearly 55 lbs since then and at 6’7" at 230 lbs, I’m getting close to 25 BMI (for whatever that is worth). Brought my A1C down to 5.5. But after I read this thread, and @richard’s pieces in particular, I actually went ahead and ordered a fasting insulin test and discovered that my fasting insulin is 11.1 uIU/ml (77 pmol/L). Wasn’t thrilled to discover this but now I actually have a better understanding of why I’m no longer losing weight at the same clip. Meanwhile, after listening to the satiety episode last week, I decided to follow @carl’s approach of to eating to satiety. The result has been some weight loss (I measure tomorrow…I measure once a month) but a definite improvement in energy level and loosening of clothes. You guys rock! And thanks @Brenda. Your posts have that motivational kick that always help. But the best thing is that I believe more than ever now that weight loss is a (very good) side effect but metabolic healing is the real goal.

More than ever committed to keeping calm and carrying on!

[Redefine]

I’m replying to bring this post back to the top. I admit I struggle to follow the charts and scientific explanation. So instead, I’m reading the discussion hoping the back and forth will help it sink into my brain. I lost 65 lbs in the first 6 months of Keto, very easily eating bacon, eggs, steak, veggies with butter, etc. I think this is what is referred to as lazy Keto. I didn’t measure anything. I put fat on everything. Yet, I felt I was eating clean Keto for the first year, total carbs less then 20 g per day.

I have another hundred to lose. I’ve been stalled for quite some time and have lost motivation and had a few detours back into carbs (crazy carbs, not just the healthy ones). I know I am a carb addict and that a 'healthy sweet potato always ends with me mainlining twinkies in the gas station parking lot!

I am back on the Keto track for the past 30 days. I’ve lost 8 lbs with Keto and IF. But as soon as I eat more than OMAD I gain weight.

My a1c is 5.7. Fasting glucose is 118. Fasting insulin is 41.1
Blood pressure 130/99 Blood Sugar 100

My first thought was I needed to stop eating the entire ribeye with butter on it and begin following ‘macros’ that would limit me to 12 oz a day of protein. Since I am very insulin resistant my body must be turning the excess protein into glucose keeping me spiked.

As a food addict I have trouble identifying when I am satiated. I get hungry at the three hour mark, though my last meal was two eggs fried in bacon fat and six slices of bacon. One modification I’ve made is to eat NOTHING between meals and to stop eating past dinner time.

I’d like to see my numbers get into the normal range and I am going to cook and eat that ribeye that has been dry aging for three days but then what? Do I fast? Do I count macros? Do I keep eating fat, protein and 20 carbs or less and live with the stall?

[tdean]

Satiety is a calculus that your body does in your hypothalamus that includes all those inputs. But for some people they just don’t feel satiated no matter how much they eat. For them only. I would suggest counting calories and maintaining a modest deficit.

Thank you Richard I’m one of those people, I read every where that we should eat fat to satiety but if I take that literally I’ll try to eat the whole pig if you give me a chance. Common sense just tells me to stop, not some “voice” or “feeling” in my body. I’m much better if I can set a certain amount of food that meets all my macros and just eat what’s on the plate. So that’s exactly what I’m doing, counting calories and maintaining a modest deficit.