Quite new here so hello to everyone! I have been browsing the forum for a few weeks and it’s really helped me, so thank you all!
I was hoping to get advise on breaking a stall and if I’m on the right track with diet and exercise or if I should improve/adjust some things
. Started keto end of March at 210lbs and now 177lbs/80kgs. Exercised March to early June (90mins HIIT, 4 times a week) but stopped due to work and family commitments. Oddly enough, lost the most weight when I stopped exercising, although it could also be that I became fat adapted early June and started losing more weight.
Have always been strict/clean keto but slightly went off track for 3 days at the end of June eating too much “Keto snacks”. Started back on start of July. I have been stalled since the start of June, however at 177lbs/80kg
My goal is mainly fat and weight loss, but I really do want body recomposition, tone and strength.
Was not sure if doing 90mins HIIT 4x week like I used to do would be the best. So, switched to a 3 day rotation of
Day 1- Full body compound lifts with light weights (10kgs)+ short HIIT. Can’t go higher on weights as don’t have equipment at home.
Day 2 - LISS (Incline walking at heat rate of 145) + Stretch
Day 3 - Rest
Then I start the three day rotation again.
I have experienced some water retention since starting, usually on day after lifting but I read this should go away? I have also experienced some light “keto flu” symptoms like very light headache and mild dizziness (nothing compared to the keto flu I had when I first started keto though).
Should I be doing anything different with exercise to meet my goals?
I am not usually hungry these days and I try not to force myself to eat as I don’t like how I feel when I do so. I may have the odd day when I get that hunger signal and I eat until I’m satisfied, still keeping carbs under 20g. However, this only happens like once a week. The other days, I eat around 900 calories a day and I am constantly worried if this is too small.
I mainly eat clean. No dairy, cheese, bacon, keto snacks etc. My main diet is boring food like eggs, spinach stew, kale stew, meats, fish, almond milk etc
The only two things I think maybe I should cut out are my sweetners (I use Sweetex, which is saccharin, and I do use a bit) and coffee (although I only drink a light one, once a day). Should I remove these?
My macros are usually 15g or less carbs, maybe 60-70g protein, and maybe 60-70g fat (used to be higher fat when I first started keto but reduced this to let my body use its fat)
Should I adjust this in any way to achieve my goals? I am also considering incorporating TRE of 16:8 to get things going again. Will this help? I do not want to do extended fasts as I am prone to rashes and I want to avoid a keto rash.