This is probably my 1 millionth post lol. Ok so from my past inquiries it is all boiling down to eating more fat. I have been tracking using myfitnesspal and I’m still struggling with getting in the fat. So here’s what I’ve noticed. I think maybe my gats are too high and thats why I can’t reach that number. I am 199.8 lbs, 63 inches tall. I want to lose 25 lbs before my weddding in Sept and thought rhat starting back in Dec was a guarantee I’d hit my goal. I started in Dec weighing 200.9.
My macros are set at 154g fat, 20g carbs, 85g protein with 1806 calories. So your body is supposed to supplement stored body fat for the dietary fat you don’t get…too much dietary fat keeping me fat maybe? Yesterday i ate to satiety and still had 72g of fat left with 650 calories… and that’s just a 1 day example.
I cut out BP coffee last month after reading Mark Sisson’s book stating that those with extra body fat don’t need BP coffee or fat bombs in their diet. Dr. Ken Berry’s youtube videos convinced me to start IF in March so I’ve been doing that. I workout 4 days a week, a mix of cardio and lifting.
So I’m intermittent fasting and only using cream in my coffee and eating all the fat I can stomach except my bosy won’t break down the fat on my stomach. I know i keep asking for help but even after applying the suggestions given to me it seems my body still doesn’t get it, and time is winding down.
Still unsure almost 6 months in
are you t2d or do you know if you are insulin resistance.
I read that it takes time for ir to get to the start point of weight loss from the abdomin area and that is because the metabolism will slow down while insulin level is high.
As you are well in to keto - Maybe forget macros/IF and try EF instead? And water (includes plain tea/coffee/bone broth) fasting only. Everyone has their “tough’ day”- some its day 2, others day 3 - but once you get past that - it can be surprisingly easy. Check out Dr j Fung’s website for more info
https://idmprogram.com/videos/
have you been holding these macros the entire time you have been keto, if not for how long?
First thought out of my mouth is that you may be IR and just don’t know it, but my mouth does tend to flap alot.
Are you hitting 20g of carb a day?
Do you have an accurate BF%, if you work out as much as you do you may have converted a lot to muscle. There was a many week space were my weight was not dropping but my BF was I work out 5 days a week under normal circumstances.
Next thought is that based on your numbers without age I used 31 you should probably be higher than 1800 and more like 2100 calories. I came up with 176f and 119p on a maintain level.
Personal experience has been when I have restricted fat below my maintain numbers I don’t loose fat very quickly if at all. When I have been actively at my maintain or boosting above I loose weight, sometimes a pound a day comes off at 25% over the maintain level.
I think an EF would not be out of the question, it may give you are clearer picture of how much fat you really need to run.
I eat avocadoes everyday. Some cheese, cream and butter. Homemade ranch dressing with mayonnaise, whole eggs, bacon, a little bit of nuts are all of my fat sources
20g of carbs or less, yes. Some days I dont get to 20g. For instance tomorrow’s lunch is 4 strips of bacon with 2 eggs and 4 cheese cubes. Debating whether or not to add avocado to that meal, or some cucumber with ranch to dip in.
My body fat I really don’t know. I have a body impedance scale but those are not reliable at all in my opinion. I’ve had one scale say I’m at 44% and another say 35% on the same day. I do have a lot of excess skin but I dont think that would impact my body fat that drastically. Can you elaborate on jow the EF could help figure out my dietary fat needs?
For me at least after my first 2 EF I realized I need more fat to loose weight. When you run mostly on fat your body tends to feel better, and you up regulate some processes.
It could also be timing, as rule of thumb since my first stall I try and eat my protien first, and then be more fat centric on my second meal I typically do 18:6.
Apologies because I’m sending this off without having read your whole first post, so you may have mentioned this, but just in case it’s useful: dairy stalls a lot of folks.
You’ve been taking measurements? There are lots of stories on here from folks who drop almost no weight over 4/6/8 months but go down 4 sizes.
Yes I’ve read that a lot. I have been trying to slowly eliminate dairy in my diet so far. I switched my morning coffee from whipping cream to nutpods creamer but the fats in that creamer are only 1g, so if getting in fats are my biggest issue, then that product is actually derailing me. I have cut back on the cheese a lot. Use to be I would put some cheese in the oven topped with pepperoni or I would back chicken and hamburgers and top those with cheese, now, I put avocadoes on everything lol. Or I add some bacon. Yesterday I did eat some turkey meat with butter on top to try and get more fat in, It did help.
I followed some advice from @SlowBurnMary and added in ginger capsules. I’m only taking two a day before bed and although I haven’t lost any more weight, my pants are getting ridiculously loose. I have lost inches on my waist, belly and thighs. I also eat without restricting calories, keeping my carbs below 20 net grams per day, eating fairly low protein (just suits my appetite) and the rest in fat. Haven’t made any other changes, except maybe I’m eating more than I used to.
Don’t know if this helps, just an idea to try if you like.
Edit: added link
Who hoooo! Ginger is such an ancient medicine and modern superfood. Here’s to enhancing ketogenic recomposition capacity!!!
What’s also real nice is that Ginger’s digestive enyzme support helps prevent dairy stagnation (similar to red wine’s gastrin help, except that wine isn’t viable for breakfast and lunch). I take it with cheesy creamy egg dishes, etc.
Fabulous, I’m going to start taking ginger with meals that have dairy too! I love my cheese. I’ve noticed some fluid retention with Gouda in particular. Hopefully, the ginger will help.
You also might consider working out LESS. Intense slow lifting works both the aerobic and anaerobic pathways, so you can cut out obligatory cardio activities beyond natural living (cardio classes tend to be contrary to recomposition).
This really comes down to optimal stress/cortisol reduction and max HGH & mitochondrial repair so the body can do what it innately does: healing, repair, and recomposition. This also means that if cortisol levels are too high due to being overwhelmed or full-up on stress mgmt, one can actually progress better by taking a break from training and instead focusing on boosting nutritional stress mgmt (beef liver capsules for B vitamins, Ginger for cortisol reduction, etc).
The keto/LCHF trainers Fred Hahn (Slow Burn Fitness Revolution - personally though I advise against crunches, and Hahn may too at this point - the book came out over 15 years ago, etc ) and Doug McGuff MD (Body By Science) are all about minimal traininng for max results. Hahn now advises 2x of 20 minute weight lifting, McGuff advises up to 10-14 days between resistance training session for max recovery & mitchondrial repair that multiplies results.
Hope this helps! 