Taking steps to reduce weight, using keto + exercise
 
Main benefits
- don’t feel hungry
- can still eat cheese etc
- inflammation has gone down - assume because no more sugar - ie chronic sore foot plantar fasciitis for 6 months - pain almost gone
 
Anyway - dropped 10 kg and 10kg to go, but this week food minus exercise I have been about 1600 cals per day under “Sustain” cals (2300 is level but net cals about 700 per day)
 
Issue is this week - zero weight reduction, actually increase a little which is just so counter intuitive
 
Drinking water about 3l per day
 
Any advice / experience ?
 
 
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I have no experience with the keto diet but have done many others.  Plateaus always happen.  Just keep at it and you'll start dropping weight again after 1-2 weeks.

 

700 kcals a day is crazy low, by the way, but your choice.  I'd just be concerned about teaching my body to be super-efficient with calories.  

When you hit a plateau try keto in combination with one meal a day also called intermittent fasting. Sometimes one or two days of that can get you going again.

Increase you caloric intake as you are starving your body which is now in survival mode. You will start to slowly loose muscle tissue instead of that all important fat to survive.

About 5-600 under sustain worked best for me.

 

 

When you hit a plateau try keto in combination with one meal a day also called intermittent fasting. Sometimes one or two days of that can get you going again.

Increase you caloric intake as you are starving your body which is now in survival mode. You will start to slowly loose muscle tissue instead of that all important fat to survive.

About 5-600 under sustain worked best for me.

 

 

 

 

Thanks - will try to eat more. I thought or if I ate 1500 cals a day but ie exercised 800 cals it would be ok. Obviously not (?)

 

 

This morning seems to be kicking in again, so hopefully will get back on track.

 

 

 

 

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6 hours ago, skippybangkok said:

 

 

Thanks - will try to eat more. I thought or if I ate 1500 cals a day but ie exercised 800 cals it would be ok. Obviously not (?)

 

 

This morning seems to be kicking in again, so hopefully will get back on track.

 

 

 

 

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I would love to see you exercise for 800 cals... not many are able to do that. (me included, but maybe if I were a biker I would)

 

Anyway platteau's happen and your metabolic rate slows down if you eat too much of a caloric deficit. Some people take a break (healthy break not gouging yourself on food). Just increasing your food intake for 2 weeks and then start over with your diet and break through the platteau.

 

I have had them too.. they are annoying. 

I would love to see you exercise for 800 cals... not many are able to do that. (me included, but maybe if I were a biker I would)  

Anyway platteau's happen and your metabolic rate slows down if you eat too much of a caloric deficit. Some people take a break (healthy break not gouging yourself on food). Just increasing your food intake for 2 weeks and then start over with your diet and break through the platteau.

 

I have had them too.. they are annoying. 

 

 

 

Thanks - today a big drop, will see tomorrow if continue - if not will take a break. I did a few weeks back, and it dropped radically after tha

 

800 cals not too hard if have time. Either biking in the morning for 60 mins and swim 1000m evening ( 30 mins ) or swim again in the evening

 

Fast swimming chews a lot of cals ( ie more cals in 30 mins swimming than 60 on bike ). Using Apple Watch and / or my old Garmin sometimes, quite consistent with estimated cals

 

Swim about 430 cals

Bike about 370 cals

Give or take

 

 

 

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5 minutes ago, skippybangkok said:

 

 

Thanks - today a big drop, will see tomorrow if continue - if not will take a break. I did a few weeks back, and it dropped radically after tha

 

800 cals not too hard if have time. Either biking in the morning for 60 mins and swim 1000m evening ( 30 mins ) or swim again in the evening

 

Fast swimming chews a lot of cals ( ie more cals in 30 mins swimming than 60 on bike ). Using Apple Watch and / or my old Garmin sometimes, quite consistent with estimated cals

 

Swim about 430 cals

Bike about 370 cals

Give or take

 

 

 

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Not to discourage you but most of these measurements are grossly overstating what your burning. Believe me I tried, I am an accountant I love numbers but in the end i gave up because it just did not add up. Still i think your bike for 60 min ad 370 calories is accurate. 

 

What I have experienced is that sometimes your body has burned the fat but then fills the fat cells with water. Then at a certain point it will release that water hence the big drop. Lyle Mc Donald wrote about it and I have seen it happen with me too. 

 

Nowadays I just calculate what I eat do my exercise and hope for the best. Unfortunately weight loss is not linear that would make it a lot easier to stay motivated. If i see a drop all the time I keep to my diet, if you stall for a longer time temptation is growing to break diet.

 

Keep up the good work happy to see more people taking care of themselves.

Weighing yourself daily is way too often.

 

Changes in your hydration status and amount of intestinal contents will add or subtract over a kilo easily day to day without it meaning anything in terms of fat loss.

 

 

Weighing yourself daily is way too often.
 
Changes in your hydration status and amount of intestinal contents will add or subtract over a kilo easily day to day without it meaning anything in terms of fat loss.
 
 

Thx Sheryl and Robblok for feedback

Daily weigh in makes such pretty graphs :) / agree, toilet cycle and other factors will influence and am sure there is a kg in there




Robblok - agree Apple Watch etc will be a bit off, but does let me get a feel for how much effort I have put in

Frankly - swimming w a watch has done wonders for me, get boarded and want to stop at ie 660m, look at the watch and kinda pushes me to complete the 1000m cause I like round numbers :)




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Keto will cure inflammation but watch out for certain things like peanuts etc that have high degree of omega 6 fats that cause inflammation

7 hours ago, Sheryl said:

Weighing yourself daily is way too often.

 

Changes in your hydration status and amount of intestinal contents will add or subtract over a kilo easily day to day without it meaning anything in terms of fat loss.

 

 

Depends, i weigh myself every morning and its quite consistent but I am a boring person that eats much of the same foods. The days that i go to a sea food restaurant with lots of salt I will see a change. 

 

I am not too bothered that things change and numbers go up or down as long as the trend is down. I use the mirror and belt as a good indicator of how I am going. 

 

I had kept weight of for 7 !! years and then the sleeping problems messed it up a couple of months ago. Now I am back on track leaner then before but still have sleeping problems (see the post at this time). Its not so much that i cant sleep, its more that i wake up. Anyway its still going better. 

 

 

3 hours ago, skippybangkok said:

Thx Sheryl and Robblok for feedback

Daily weigh in makes such pretty graphs ? / agree, toilet cycle and other factors will influence and am sure there is a kg in there




Robblok - agree Apple Watch etc will be a bit off, but does let me get a feel for how much effort I have put in

Frankly - swimming w a watch has done wonders for me, get boarded and want to stop at ie 660m, look at the watch and kinda pushes me to complete the 1000m cause I like round numbers ?




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Whatever motivates you is what you need to keep doing, if a watch helps use it. I love gadgets too I love new training equipment too bad my home gym is full. 

Depends, i weigh myself every morning and its quite consistent but I am a boring person that eats much of the same foods. The days that i go to a sea food restaurant with lots of salt I will see a change. 
 
I am not too bothered that things change and numbers go up or down as long as the trend is down. I use the mirror and belt as a good indicator of how I am going. 
 
I had kept weight of for 7 !! years and then the sleeping problems messed it up a couple of months ago. Now I am back on track leaner then before but still have sleeping problems (see the post at this time). Its not so much that i cant sleep, its more that i wake up. Anyway its still going better. 
 
 

We could be twins - also have routine food.

Don’t have Keto sleeping issues, but still have twin sons sleeping interruptions

But today down 1.3 kg from the plateau post so I guess fluid

Trying to figure a healthy diet after keto

Keep the faith !


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4 hours ago, skippybangkok said:

 

 

We could be twins - also have routine food.

Don’t have Keto sleeping issues, but still have twin sons sleeping interruptions

But today down 1.3 kg from the plateau post so I guess fluid

Trying to figure a healthy diet after keto

Keep the faith !


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From me it comes from my days as a bodybuilder and of course because I wanted to lose weight. By eating routine foods and cooking some stuff for multiple days I know how much proteins calories I get ect. It keeps things easy for me. I do keep the faith as I was fat in 2011 and i hated it. I did not want to be on pictures... did not like taking my shirt off ect. Now I am the total opposite but have some goals that I want to reach (like clearly defined visible lower abs upper is not a problem i got those). Its just vanity and i know it but it gives me a goal. I am always goal driven.

Why do you consider Keto to not be healthy.

As long as you eat enough vegetables and watch your sodium intake it should be fine to continue with it.

 

From me it comes from my days as a bodybuilder and of course because I wanted to lose weight. By eating routine foods and cooking some stuff for multiple days I know how much proteins calories I get ect. It keeps things easy for me. I do keep the faith as I was fat in 2011 and i hated it. I did not want to be on pictures... did not like taking my shirt off ect. Now I am the total opposite but have some goals that I want to reach (like clearly defined visible lower abs upper is not a problem i got those). Its just vanity and i know it but it gives me a goal. I am always goal driven.

For me just trying to get healthy and definitely can relate to not wanting to be in pics

On very clear bonus of not having sugar - I notice inflammation has reduced big time. Took me by surprise


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8 hours ago, skippybangkok said:

 

For me just trying to get healthy and definitely can relate to not wanting to be in pics

On very clear bonus of not having sugar - I notice inflammation has reduced big time. Took me by surprise


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Oh the healthy part comes with the exercise and good diet, but I was always healthy.

 

What do you mean by reducing inflammation, i hear so many people talking about it but what is inflamed and how do you notice it. 

 

The picture part was when i was still over a 100 kg I did not look as fat as others but I still hated it now I weight a lot less, but went up again from my lowest point. But that has all to do with all the muscle i packed up by doing the heavy lifting and exercising. That was a bit frustrating because it messes my data up. Because how do I know what is muscle and what is fat (besides the mirror). The fat measuring scales are worthless for people like me who carry around a lot of muscle. 

 

Those scales are measuring an electric current and then check in a table for average people what the fat percentage would be. So its not an a factual check but a guess based on the general population. I have looked for a Dexa scan in Thailand but they are not available. 

 

I know I am a bit crazy about it but i like numbers as I am an accountant and I would love to know if I am improving muscle wise or not. At my level i cant gain much more as there is such a thing as a maximum you can gain naturally.  

If building muscle, scales not that relevant. In my case just maintain muscle and loose fat.

Inflammation - had plantar fasciitis in my foot which was getting worse and worse - first line of defence are anti inflammatories. Dr said if it don’t help , next level is a quite painful injection in the heel.

Got worse over 8 months , and in last 2 months - almost gone. Also back pain ( nerve - need anti inflammatory too ) is also improving

I am pretty sure sugar is a driver of inflammation- Sheryl ?


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On 5/27/2018 at 11:43 AM, skippybangkok said:

If building muscle, scales not that relevant. In my case just maintain muscle and loose fat.

Inflammation - had plantar fasciitis in my foot which was getting worse and worse - first line of defence are anti inflammatories. Dr said if it don’t help , next level is a quite painful injection in the heel.

Got worse over 8 months , and in last 2 months - almost gone. Also back pain ( nerve - need anti inflammatory too ) is also improving

I am pretty sure sugar is a driver of inflammation- Sheryl ?


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Processed sugar is certainly unhealthy and contributes to the development of type II diabetes and dyslipidemias (both of which in turn are risk factors fior cardiovascular and other diseases) , but contrary to popular junk science there is no indication it directly causes inflammation.

 

Plantar fascitis is often due to a slightly fallen arch and switching to shoes with proper arch support or wearing an arch support bandage can make a world of difference. Proper arch support might also help your back pain.

 

You can get arch support bandages from lazada

https://www.lazada.co.th/products/futuro-therapeutic-arch-support-1-i104935158-s105537237.html

 

https://www.lazada.co.th/products/all-u-like-i101339882-s101504306.html?spm=a2o4m.pdp.recommendation_2.2.174969258SNtjy&mp=1&scm=1007.16389.99110.0&clickTrackInfo=f946c81c-8817-4d22-bb2e-1b97b1fec17d__101339882__4271__1

 

The brand I like best can be gotten from Amazon in beige color

https://www.amazon.com/CompressionZ-Bandages-Plantar-Fasciitis-Support/dp/B010MGXP6C/ref=sr_1_93_s_it?s=hpc&ie=UTF8&qid=1527484366&sr=1-93&keywords=arch+support

 

they are especially convenient for wearing indoors without shoes.

 

(Lazada also has a beige colored one but it has gel inserts, I didn't find the ones with gel inserts to be very comfortable but YMMV).

 

Simple exercises to stretch the achilles tendon are also helpful for plantar fascitis. Plenty of them to be found online, just google plantar fascitis + stretches