re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum

I think I've asked you before, but what does your diet and exercise plan look like?

And Congratulations, the is awesome!

So when I first started on January 29th(random Tuesday I know) I decided to cut out all sweets and carbs and eat lots of protein and track calories to stay less than 1200...I had no idea it was keto-ish until someone told me. So I started reading up on keto and introduced high fat foods to replace carb calories with fat calories.

The first week I ate 2 boiled eggs every morning before work...had a small snack when I got home and cleaned up the rest of my calories at dinner which was about 1200 for the day. Week 2 I scaled back to 1000 calories but still followed the same meal pattern. By week 3 my appetite dropped so I cut out the eggs every morning and stuck with a snack when I got home and dinner...I was between 800-1000 calories daily. I hadn't read up enough on keto to know that I was already doing IF which turned out to be 20/4 because I ate between 3 and 7.

For weeks 3 and 4 I stayed on IF 20/4 at around 800 calories for the day. After week 4 my appetite just wasn't there, so I cut out the snack and only ate dinner...weeks 4 and 5 I ate between 600-800 calories daily. Once again, I wasn't educated enough to know that I was fat adapted and I had been doing OMAD. For week 6 through today I am now on OMAD and hoover around 600 calories daily.

I know some on here will fuss about the low calorie intake and it crashing my metabolism, but I've read further and discussed the issue with people here and there and what I've been told, while you're fat adapted and not feeling hungry, ride the wave and don't force calories.

Over the course of 6 weeks I have not cheated one little bit, I've had zero sweets, breads, pasta, etc...and for the first 5 weeks I drank strictly water. The last week I have been having a coke zero every evening with my one meal and I don't think it's hindered my progress.

That's my story 6 weeks into the keto diet.

ETA: my exercise plan is I ump High School ball about 3-4 days a week for around 4 hours a day...it's a good bit of running when working 2 man mechanics

Anyone else have any input on my thoughts/results?

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Carb manager sets the calories WAY TOO LOW! You should take your body weight X 10 or X.9. That's your calorie load. If you stall again, you can lower it back down.

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That was my thought when I responded. I think eating 1800 a day will get you into a 500 calorie/day deficit from what most people are doing, and that will be 1 lbs a week by the math. Add in exercise and it could be 2.

I think as for most things, people want instant results. Often you will lose a lot early (which is all water weight) then it will slow down to almost nothing. If you lose 1-2 lbs a week, that's a lot. You do that for 10 weeks, you're down 15 or so

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You were bragging about how little calories you were eating a couple of weeks ago... Maybe you should have listened

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I did, jackass. Therefore, I am passing on the information I got.

I thought The Mailman was an anomaly, but apparently it is possible for more than one person to suck on every board.

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I did, jackass. Therefore, I am passing on the information I got.

I thought The Mailman was an anomaly, but apparently it is possible for more than one person to suck on every board.

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All I'm sayimg is you probably shouldn't be giving advice if half of it is myth or confirmed BS. It is quite literally affecting people's health.

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WTF are you talking about now?

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I hit the wall after losing 20lbs. Here are a few thoughts.

Carb manager sets the calories WAY TOO LOW! You should take your body weight X 10 or X.9. That's your calorie load. If you stall again, you can lower it back down.

I know a lot of people preach IF, OWSA, our resident guru, certainly does, but I fins I lose more weight when I am eating breakfast. I need the breakfast to kick-start my metabolism. When you do IF, are you in-taking any calories at all? coffee, tea? If so, that's not IF. IF is water only. Once yo intake calories, the benefits of IF are done as you have broken your fast.

What's your body composition? 5'7" 195 is high, but are you a muscular guy? For example, I carry all of my weight in my torso while my BIL looks skinnier than me but we weigh the same. He has thunder thighs and is built like a lineman.

Watch your seasonings. Some seasonings have a ton of carbs.

Last, age can play a factor. It may just take a little longer. How are your T levels? What's you exercise regimen?

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Now my words are affecting people's health?

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Uhh, yeah

The vast majority of the research I did said that black coffee or tea does not affect IF at all. So yes I do have coffee and fresh brewed green tea.

Guessing by BF is around 30% Though I look more muscular. Seasonings are under control I track everything.

T-Levels are right on point for my age. Can't change my age LOL

I will look into upping my calories.......which keto calculator in general is most reliable?

6 weeks, 4 days...finally hit 60 pounds

So would I just use the 75% fat, 20% protein and 5% net carbs ratio for 1650Kcal for 10 days?

Is this is optimal for keto?

Due to an ankle injury I'm pretty much sedentary for another 6 weeks or so.