If it isn't I should be retrospectively banned from the last one of these :) I fast alternate days. What's your plan?
If it isn't I should be retrospectively banned from the last one of these :) I fast alternate days. What's your plan?
That's totally normal. I went an entire month last spring losing nothing then dropped 7lbs in a week. I wouldn't let it bother you. Just keep on trucking.About a month ago I was around 260lbs. Today I was 244.5lbs.
The thing I love is getting on the scales and seeing some weight lost. But it really sucks when you are walking a ton and eating little, and you don't see it on the scales. Kinda been stuck at 244lbs for a few days, when I should be seeing more drops. It really demotivates me when i don't see the results.
On the low carb, potentially ketosis, thing. And walking a lot, and tennis once a week so far, will probably add in the gym soon.
That sounds a tad on the extreme side to me. Are you in a hurry to lose the weight?
That sounds a tad on the extreme side to me. Are you in a hurry to lose the weight?
I've been dieting for a few months now and burning on average 800-900 calories a day.
I did a 996 last night.
I'm still fat and have lost nothing, because my body doesn't work, and hasn't worked right in a long time.
You try burning that much a day 6 days a week and eating healthy. You would be a bean pole within a week lol...
Sucks ass...
That's totally normal. I went an entire month last spring losing nothing then dropped 7lbs in a week. I wouldn't let it bother you. Just keep on trucking.
You're right. I finally saw a pound drop this morning.
I have got to be in ketosis, I mean, i barely get hungry anymore. I tend to just have nuts as a late lunch meal. Not too many either, and ones with roasting dust that as sugar in it. Then I have a medium sized meal of Thai veggies and a little chicken. The veggies are all brocolli, carrots, asapragus, green beans, zuchini, and leafy greens. Rinse and repeat. But I am not getting many calories at all.
My last meal tends to be at 9pm, and the first one around 3pm. So I am also doing intermittent fasting. Really looking forward to being skinny again. Hopefully you fellas can give me some good advice and motivation.
You're right. I finally saw a pound drop this morning.
I have got to be in ketosis, I mean, i barely get hungry anymore. I tend to just have nuts as a late lunch meal. Not too many either, and ones with roasting dust that as sugar in it. Then I have a medium sized meal of Thai veggies and a little chicken. The veggies are all brocolli, carrots, asapragus, green beans, zuchini, and leafy greens. Rinse and repeat. But I am not getting many calories at all.
My last meal tends to be at 9pm, and the first one around 3pm. So I am also doing intermittent fasting. Really looking forward to being skinny again. Hopefully you fellas can give me some good advice and motivation.
Yeah, I only look at averages over say a week as well. My scale shows an average automatically, but I used to have a spreadsheet where I calculated that. I weigh myself every day, but the number itself is relatively meaningless. Crazy amount of variability throughout the week.I just want to warn against not actually eating enough. As the post above mentions, weighing your food can help a great deal. Tracking your calorie intake can give yourself some insight into how your body reacts to the amount of deficit you have. Most of your body's weight is not fat. So not losing weight day to day is normal, because your total water weight fluctuates.
Just make sure you're eating enough, drinking enough water (takes water to burn fat), and definitely get enough minerals (magnesium, potassium, sodium) because in ketosis you go through a lot of water which can inadvertently drain you of your minerals.
Personally I am fluctuating between 2-3 lbs the last couple days. I'm even a whole pound over my week's low. But water weight can fluctuate, I've read, up to 5 pounds. And it's more important to drink water than to see scale results, not that you would since your body would hold more water in if you drank less. I look at my average of the last couple days and compare it to the average of the previous couple days and I am happy with the results.
I just want to warn against not actually eating enough. As the post above mentions, weighing your food can help a great deal. Tracking your calorie intake can give yourself some insight into how your body reacts to the amount of deficit you have. Most of your body's weight is not fat. So not losing weight day to day is normal, because your total water weight fluctuates.
Just make sure you're eating enough, drinking enough water (takes water to burn fat), and definitely get enough minerals (magnesium, potassium, sodium) because in ketosis you go through a lot of water which can inadvertently drain you of your minerals.
Personally I am fluctuating between 2-3 lbs the last couple days. I'm even a whole pound over my week's low. But water weight can fluctuate, I've read, up to 5 pounds. And it's more important to drink water than to see scale results, not that you would since your body would hold more water in if you drank less. I look at my average of the last couple days and compare it to the average of the previous couple days and I am happy with the results.
I don't weigh my food. I'll think about it though. I'm sure it would be great information to have.
If just assume my body would tell me if I really needed more calories. I am certainly not getting a lot. I think I do get minerals because the one meal I have a day, it will be vegetables cooked in coconut milk. I don't have much of an appetite at the moment. historically when i ate like I do right now, i would get very hungry when trying to sleep. But even that has not been an issue.
Try using a calorie calculator to see what kind of calorie intake is ideal for you. I am doing keto + IF as well. I use https://keto-calculator.ankerl.com/ to determine my ideal macro nutrient breakdown.
Under energy expenditure I set to sedentary as I have heard these things often way over-evaluate your calorie spending. Body fat has a lot of calculators, I use the navy one I think is suggested in the OP. I am not really sure how accurate these things are... everywhere seems to suggest not accurate but dunno what to do about that. The main thing here is to determine how much lean mass you have.
Set carbs to 20g (or whatever you plan on being your carb limit goal, I typically do not hit 20g)
It will recommend a protein count based on your lean mass. You can go higher or lower, but going lower can lead to lean mass loss which you don't want. Going higher is recommended if you do a lot of weight training. I am not strict on my daily protein intake but I try to hit my goal as a minimum to prevent lean mass loss. I want to burn fat, not muscle.
Lastly you fill in the rest of your calories with fat.
At one point I was using a massive deficit here in the fat category. And like you I wasn't feeling hungry. I was listening to my body. But I think that was a mistake, because I think my body's metabolism had slowed down. Not feeling hungry is a product of ketones in your bloodstream which suppresses hunger. Those two things combined I think could be an issue if you just listen to your body.
Because I was stalled out I asked for advice. People recommended I eat more and reduce my deficit to 20%. I decided I would eat more. I chose a 25% deficit. I also calculated my average calories I burn per day for the week to be 200 (from exercise that is). So a bit of a middle ground, I eat much more overall but still feel good about my deficit. And since doing this I went from hovering around 201lbs to 296 in a week (I was also constipated while at a higher deficit, so there was that). It was like eating more just kicked the burn in or just got things moving along better. I still don't really know exactly what was going on there, but people recommended I ate more and I started eating more and the results came in.
Another tip since I also do IF + keto. I typically drink a glass of water and some apple cider vinegar a half an hour before eating to support digestion (helps create stomach acid). No water til at least an hour after eating is finished (don't want to dilute stomach acid or cause bloating). IF benefits really kick in at 16 hours, but I've read that 20 hours is where the benefits are really great.
Damn this is what I was really worried about. That I might be eating so little its getting in the way of progress. I guess I should start counting my calories. It's just seems difficult for cooked food though. Like if I cook vegetables with coconut milk. How would I know how much a few laddles of veg are?
Damn this is what I was really worried about. That I might be eating so little its getting in the way of progress. I guess I should start counting my calories. It's just seems difficult for cooked food though. Like if I cook vegetables with coconut milk. How would I know how much a few laddles of veg are?
Veggies typically have very few calories. But you can weigh out each ingredient, google what the nutritional info for each is. I don't think you need to be super precise but I try to be as precise as I can be.
Another thing I thought of... There actually is a difference between a low carb diet and a keto diet. There are videos on this, I like this guy https://www.youtube.com/watch?v=gnH-BfIdo_M
You probably are hitting ketosis at least some of the time (especially with IF), but maintaining could be a different thing if you don't monitor your macro nutrients. From what I understand, if you don't eat enough fat then your body will break down too much proteins into carbs and it'll kick you out of ketosis. One of his videos I watched today which was like a 45 minute guide on keto said that you should aim to eat double fat over proteins and then you don't have to worry about proteins. I checked my macros and I am actually at 62% fat, 32% protein or something, so close enough. Apparently your body will still break down proteins for carbs, but only as needed and shouldn't affect your fat adaption.
Veggies typically have very few calories. But you can weigh out each ingredient, google what the nutritional info for each is. I don't think you need to be super precise but I try to be as precise as I can be.
Another thing I thought of... There actually is a difference between a low carb diet and a keto diet. There are videos on this, I like this guy https://www.youtube.com/watch?v=gnH-BfIdo_M
You probably are hitting ketosis at least some of the time (especially with IF), but maintaining could be a different thing if you don't monitor your macro nutrients. From what I understand, if you don't eat enough fat then your body will break down too much proteins into carbs and it'll kick you out of ketosis. One of his videos I watched today which was like a 45 minute guide on keto said that you should aim to eat double fat over proteins and then you don't have to worry about proteins. I checked my macros and I am actually at 62% fat, 32% protein or something, so close enough. Apparently your body will still break down proteins for carbs, but only as needed and shouldn't affect your fat adaption.
I have done low carb many times to get into shape, but I don't think ever true ketosis, until perhaps this time. i think you are probably right, that I float in and out of Ketosis, but certainly I've never had such a low appetite while eating like this.
But, I have had this problem of always wondering do I need to eat less or more to continue efficient weight loss. I can add more fat in my diet. Just throw in some chorizo and cheese. But I also remember when I cut out all meat, and only ate Thai style vegetables, that also lead to very fast weight loss. I think i will just try to up my fat a bit, and keep the calories down. Might cut out more protein and just stick with cheese or chorizo with my vegetables.
I am quite desperate to get skinny though. I want good consistent progress. Historically, I have been able to maintain 10lbs a month loss.