2 replies to this topic

[shifter]

My New Years resolution was to try and lose 15kg (33lbs) in 3 months. Starting at 84kgs (184.8lb) I've indulged in too many delicious things last year

 

Starting 'BMI' was 26.5

 

I've started by cutting practically all carbs. I'd be lucky to hit 10g carbs per day. Certainly less than the 20g people say you can have and still be in Ketosis

 

My diet (not all in a day but a selection of the foods) currently has

 

Greek Yoghurt

Gouda Cheese

Cream Cheese

Butter

Eggs

Coconut & Olive Oil (used for cooking)

Olives

Avocadoes

Meat (salmon, lamb, chicken or beef)

Vegetables (Spinach, Kale, Broccoli, Salad leaves, basically anything green)

Almonds (no more than a few pieces)

Add a little salt for more electrolytes

Plenty of water

 

I supplement with a Garden of Life Multivitamin, Jarrows K2 and Jarrows Ultra Bone Up

 

At a guess, I would say my calories per day is between 500-1000 My only concern is with my macros. Happy with the carb intake, but worried the protein is too high. But given the severe calorie restriction, I would be 'burning' off some of my existing body fat each day. Sometimes I'll add a nice spoon of cream cheese if I think a meal had too much protein vs fat to balance the ratio in fats favour

 

My question is this. I read that even in the context of losing weight that 1000 is 'too low'. If losing weight is mostly about calories in vs calories out, well I would have far more calories out at 500-1000 then I would at 1500. Given I also take supplements, I would be satisfying all the requirements of vitamins, minerals etc while I am on this. When I reach my goal weight, I plan to reintroduce more carbs in the form of oatmeal and berries and other things but I'll still try and keep below 70g (my goal body weight in kg) indefinitely but right now I prefer for myself not to eat much at all. I find it's easier to control hunger, basically by minimising my relationship with food, I think about and desire it less. This helps during my sedentary 12 hour job when I only get 1 half hour break 7 hours in. Another good reason to eat less is my lifestyle is mostly sedentary. I park over 1km away to get some walking and I try to do a jog around the block in the evening but for those 12 hours of sleeping and 7-8 sleeping, I don't move much at all :(

 

So would 1000 calories be too low? Even for a weight loss context? I know it's not indefinitely sustainable and don't plan on it to be.

 

I'm on Day 6 and this morning I was 81.2kg (178.64lb) as opposed to the 84kgs (184.8lbs). So a loss of 6.16lbs or around an lb per day. I do imagine this will slow down later. Probably a few pounds in there between previous food still inside me from before the new diet as well as some water (but hopefully some fat!)

 

Pushed myself on a jog yesterday. Today I feel like I have zero energy and motivation. I expected I'd feel this way and that it means my body is trying to switch the fuel source and/or borderline low blood sugar.

 

 

Edited by shifter, 09 January 2017 - 05:51 AM.

[Daniscience]

Try adding some bodyweight squats, prior to your largest meal. 

 

Anyway I find I can stay on keto while eating some berries.

[gill3362]

Here are my thoughts. I have no idea if they are 100% scientifically supportable but I have had success with it. 

Calorie Restriction to 1000 calories is a little low, but being on Keto will help offset the suppression of metabolism from calorie restricting so low. 

I would recommend going over to an intense Intermittent fasting if you are up for it, basically, just eat all of your calories for the day in one meal. This has been shown to give the basal metabolic rate a boost, particularly if you are in ketosis. 

 

Another thing you can try to help your energy levels is cycling. So go 3-4 weeks on the keto, 1000 cal a day thing you have going, and then spend a week up at 2000 or 2100, still keto to let your body recover a bit from the restriction stress. 

 

Keep us updated on how all this is going.