Unable to maintain

(guylaine lemieux) #1

Still losing weight, I am 5’4" , I had little to loose but wanted to be healthy, 18.5 was my goal weight but now I am still going down and I am really worried, net carbs between 35-40, still ketosis, between 1500 to 1700 calories a day, 170 g fat, 70 protein. I exercice a little, yoga, pilates. I have been doing keto for 3 months now, lost 2 more pounds the last 3 days, 116 lbs. I am surely fat adapted but do not want to lose anymore, what can I do. Thank you for your help, sorry for my broken english.

Gigi

(Ron) #2

Up your protein some. maybe around 90g. Worth a try.:ok_hand:

(Karen) #3

You may be able to tolerate a few more healthy carbs. Not sure. Help @gardengirlkp

K

(Karen Parrott) #4

I’m an easy gainer, so I don’t feel like I’m the best person to answer. Total food intake really does matter to me. A lot. I don’t really go wrong with adding more protein and some 1:1 (fat to protein) items.

My favorite add ins- additional- avocados, pumpkin seeds, steaks, 85% chocolate. My carbs % stay about the same. I might add more berries.

Your body will let you know. Just ride those waves. Congrats on maintenance.

(Katie) #5

Try increasing both fat and protein for an overall higher caloric intake.

(Dom DePlume) #6

It sounds to me like you’re still at a significant caloric deficit, and just need to up your calorie intake. Let’s assume (outside of the info you gave us) that you’re 35 years old. At 5’4", 116lbs, and at a moderate level of activity, your BMR (Basal Metabolic Rate) is about 2000 cal/day. That’s the amount of energy your body requires just to stay alive. Repeatedly consuming less than that (read: “caloric deficit”) and you’ll keep losing weight. Just add in a few decent snacks, like hard-boiled eggs, salami, etc, and make up that 300cal, and I bet you’ll stabilize nicely…

#7

2000 caolories a day seems like way too much for someone who weighs 116 pounds.

(Dom DePlume) #8

Why? It’s a simple mathematical formula. I’m not picking a number out of thin air…

#9

Mostly because my BMR at 135 pounds is 1300, according to Chronometer. Am I missing something?

(Edith) #10

Ah, sigh, I wish I had that problem.

Keto is similar to the Atkins induction phase. A person following the Atkins Diet will slowly start adding carbs back in once they are close to their goal. They keep slowly adding back carbs until they stop loosing weight and then that is their maintenance carb level. Maybe you might try that?

(Dom DePlume) #11

Likely the difference in age and activity level.