This is the other thing with Keto… there is so much information out there and so many different avenues. I just can’t wrap my head around what to do. Do I eat MORE or LESS. I’ve gotten both messages. So confusing. haha. I guess Its a science and it depends on my body.
Trying to NOT get frustrated. PLEASE HELP
240lbfatloss
(Ken)
#23
Did anyone notice she said she has lost 2-3 lbs. in 25 days? That is a totally normal rate of fat loss, keeping in pace with a 500 Cal per day deficit. That’s the best pace for someone who is not metabolically deranged. All these other recommendations are unnecessary, except making sure she’s hungry when she eats.
Amanda, you’re doing fine. It’s a slow process. Rather than up your Carb macro to 10%, I’d just have some dextrose (30-40g, 4-6 rolls of Smarties) around your workouts.
This WOE is great for athletes and those training. It’s worked for over 15 years for me, with zero gain in body fat, but plenty of muscle mass.
For more specific advice about CKD and TKD, I suggest you visit the Keto subforum over on Bodybuilding.com
I don’t think that’s ever a good thing. I’m more interested in keto for the reasons you say you’ve noticed already happening, not the weight loss, so I don’t have any keto specific recommendations for you there. But I dropped a ton of weight by basically doing this: Only eat when you’re hungry, eat extremely slowly (I shot for at least 30 minutes), and stop when you’re satisfied (not full and definitely not overly full). Couple that with EF/IF and I dropped a lot of weight very rapidly (40ish lbs in 3-4 months). Marry all that with Keto and I’m not even hungry after I eat so the fasting is super easy. I’m not nearly as active as you though so YMMV.
CopperGreen
(Erik)
#25
I don’t know if it’s a coincidence but I broke through a stubborn plateau after taking a supplement that targets cortisol. A woosh of 3.5 lbs. YMMV
But I’m only in week 3 of adaptation ( nowhere near adapted yet)
I have a stressful job and anxious personality. My thyroid function was on the low side which contributed to my decision to experiment with natural thyroid supplements.
MKChitown
(Michelle)
#26
Maybe you are fasting too much, and restricting too much. Your body is getting mixed signals - too much deprivation and a lot of exercise. Fasting is not required on keto. Eat when you are hungry and don’t worry about fasting.
collaroygal
(KCKO, KCFO 🥥)
#27
KETO is not a quick weight loss program. Some may experience that, but they usually have a LOT to lose. It takes some people months to get true fat adapted. That is why we say KCKO.
Have you tried using ketogains calculator? You are a vigorously active person. Your cals are low for that kind of activity. You are also not obese, your weight loss will be slower. Use this plug in your exercise times and see how to correct what you are doing.
Also are you getting enough fats in? Try something with nutrients blended naturally like bacon, salami, rib eye steaks. More fats will help you hit your calorie goals. I also think only IFing should be plenty of fasting for someone so near a normal body weight. All the best in getting it sorted out.
SAWS
#28
Erik - Can you please post the name of that supplement? Sounds like just the thing my wife needs! I’d do this by PM if I could find a way…but looks like public posts are the only option (I’m brand-new to the forums). Thanks.