Skinny Fat looking to decrease body fat

(Kema V) #1

Well to start I’m not really skinny but I do not have that much to lose. I’m 5’1.5, weigh 130 with a body fat of 32%. Not sure how much I would like to lose but would like my body fat to be around 22%. I started the Keto woe August 5th, with a starting weight of 129 and had an awesome 2 weeks without the keto flu. Then I went on a weeklong all inclusive trip to the Bahamas. Unfortunately I took the all you can eat breakfast, lunch and dinner buffets as a challenge.

When I came back I weighed 140. Started eating Keto again August 26 (horrible keto flu this time) and was back down to 130 in 2 weeks. I plan to have a BOD POD Body Composition Test done in November. I’ve been eating about 50 to 60 grams of protein and under 20 net carbs. Fat has been around 80 to 110 grams. I used the Keto Calculator to see what I would need to eat to lose and it had me around 1100 calories. However, I read that until I was fat adapted I should eat fat til satiety so that is what I have been doing.

I would like tips on how best to go about this woe. Anyone with a similar situation?

#2

Thanks for posting!! I am similar in that I weigh 130 lbs (5’4 height) and also don’t have much to lose. To me it sounds like you are doing everything correctly! My main focus has been learning to eat clean without devouring all carbs in sight. It has been a challenge but has allowed me greater control in my food habits. I have been eating to satiety and maintaining carb intake as low as possible (usually 20g or less). The only challenge I have seen thus far is sometimes not eating enough throughout the day (as I stay full for many hours). In these instances I did have to remember to eat a bit more often otherwise I would be eating less than 1,000 calories per day. This is just my experience, but good look to you!

(Kema V) #3

Thanks for responding! Yes there have been days where I needed to eat a bit more. I also have had a bit of alcohol once a week since I started. Try to keep it at 1 or two shots but not sure how it affects everything overall. I guess the only thing to do is be patient. Good luck to you as well!

(Daisy) #4

It sounds like you’re on the right track. I am 5’6” 145 so don’t have a ton to lose either. I have read cautions on drinking alcohol on Keto as it can cause some issues. But it all comes down to YOUR body and what works/doesn’t work for you. We are each very unique in our body compositions and what works well for one person may not for the next. Find your magic buttons and push them lol

(You've tried everything else; why not try bacon?) #5

If you’re keeping carbohydrate low and eating to satiety, you’re doing it right. Some people love those calculators, but set it to “maintenance” if you use one; their idea of caloric restriction for weight loss doesn’t work in a ketogenic setting. Eating to satiety eliminates all the guesswork, because you make your body do all the calculating, so you know you’re getting it right.

The keto flu is completely preventable, it just means you’re not getting enough salt. A cup of broth made from a stock cube (not the low-salt kind, obviously!) will do the trick, but if you make your own bone broth it will be tastier and more nutritious and will have more potassium and magnesium as well. We don’t retain salt as well when we stop eating carbohydrate, so we do need to work a bit at getting enough when eating keto. Be sure to drink to thirst, as well; that will help.

I don’t drink, but I understand that the hard stuff is lower in carbs than wine and (of course!) beer. But a lot of people report that they get a lot drunker on a lot less, so be careful!