Keto diet

[Big Rig]

I post this warning to those considering the keto diet
I think I messed up.

Last ten days up and down between 188 and 191. Seems wasted 10 days

Two things may be occurring

1
my fat cells have rebounced back into the fatter shape by absorbing water. They will release that water and I will lose a few pounds in a couple of days. That is called the whoosh effect.

2
I made a mistake in my diet. I made yogurt out of home made almond milk and put in seeds. I was thinking it would fill me up and they are low carb. My mistake was not accounting for the calories in both the seeds and almond milk.

I bought low carb bread and wraps at 1 carb per slice so I thought they were free food but their calories are 60 CALORIES PER SLICE.


I need 2500 calories per day to remain stable and 2000 to lose 1.5 lb per week

Per day the keto bread was 200 cal and the almond milk and seeds was more calories and neither are filling as no protein

That was the 500 calories so I am 2 pounds behind were I should be

but I still have hope for the whoosh effect to lose a pound or two

Lesson is count calories as well as carbs

 

[Zoot Allures]

A shame you made a blunder but the whoosh effect is interesting. Two weeks down the drain but you are still doing very well.

From this thread I have learned the low carb diet is poorly named as it is low calorie diet with few carbs as carbs do not keep you feeling full so the low carb diet makes dieting easy as you are never hungry. Protein keeps you feeling full so no desire to eat.

Concerning whether it is healthy or not, it seems to be better than eating the junk food that people eat with empty carbs.

 

[riBBed]

10 Days might seem like a lot of time wasted but just if you just keep at it it'll be an easy readjust and you'll be back on track in no time, that 10 days won't even be a bleep on your radar

 

[Big Rig]

10 Days might seem like a lot of time wasted but just if you just keep at it it'll be an easy readjust and you'll be back on track in no time, that 10 days won't even be a bleep on your radar

Good educational info for those following my diet and want to learn.



Just weighed myself after cutting out calories as well as carbs. I now aim for 2000 calories a day and 30 gram carbs.

I cut out 1 carb per slice bread after I realized the calories were similar to grain bread.
I cut out homemade almond milk as almonds have a lot of calories and I was using a lot has they are lowcarb.
I cut out homemade seed crackers as seeds have a lot of calories. They are just as bad as nuts which I also stopped eating.
I stopped making coconut cream ice cream - just freeze it - it is as low carb but high calories.
I stopped eating 0 carb pork sausage as they have 300 calories. 3 saugages is half a days calories

I went ten days eating the above and gained a couple of pounds. Went from 188.4 to 191

So I started counting calories on May 27.

on May 27 I was 191

It is May 31 and I weigh a new record low at 185.4

In 5 day I lost 5.6 pounds

I am gobsmacked

The most an average person can lose in a week is 2 pounds of fat so why did I lose so much?

My thoughts are I lost 2 pounds fat tops probably less

i lost 1 pound less weight in digestive tract because i eat less bulk

I lost 3 pounds water because of whoosh effect

Water loss happens because fat cells lose fat and get smaller then they rebound to their former fat size by absorbing water. Then they release that water over a few days. This called the whoosh effect.

I was peeing a lot the last few days

my fat loss should continue at 1 - 2 pounds a week with 1 to 1.5 more reasonable as 2 pounds fat loss per week require less calories which makes for low energy and hunger so not worth it



185.6 is music to my ears. I was 208 when I started


below is a pic from the net that is similar to my fat loss

I do not think I am quite that slim but I will be in another 5 pounds

Good news for men is when they lose weight more comes from stomach than for females


My goal is to get to 20% fat which I guess is around 180 pounds then get another dexa scan - they measure body fat- then go see MD and show him the before/after scans. Time line is 3 to 4 weeks from now.

I want his opinion on getting to 15% fat where you look like you work out on weights even though you do not as muscle starts to show because fat is gone. I was thinking get to 190 then I thought go for 180 now I am thinking 170 is the holy grail. Lower than that is too difficult to maintain and not ideal anyways. I will see what MD says.

15% body fat is classified as athletic

anything lower is too hard to hold so 15% is my holy grail

 

[Mandala]

Low carb diet, which is what BR is on, is not required to lose weight.

Mediterranean diet is high in carbs but no refined carbs.

Weight Watchers has no food restrictions. Their unique point system counting, instead of calorie counting, directs you towards nutrient dense foods and is very successful.

But all diets have one common denominator which is less calories.


I lost weight on Keto and I agree with BR. You do not go hungry so it is easy to do.

The trick is to keep weight off. You cannot eat like you did before the diet even if you were not gaining weight. You must eat less calories than before diet because you now weigh less. I weigh myself every few days to see if I am gaining. Less processed foods is important part of it as they have hidden calories. I do not count calories but I have awareness of what foods have more calories.


Good news is calorie awareness is easy peasy lemon squeezy with nutrition labels and internet.

 

[Big Rig]

I have learned something interesting

It is challenging thought not because it is obscure as you have to look through the scales deception, so put thinking cap on

I have bowel movements every 2 days. This is normal on keto because you have less waste. This is because you eat less indigestible food. Most of the protein is digested leaving no waste. All you have left is fibre

After 2 days poop is .5 lb waste and 1 lb water

But, I have lost .5 lb fat

So weight of poop does not include fat loss

So from the scales perspective of before and after poop weight you lost 1.5 pounds

But on top of that .5 lb fat was lost over 2 days

So the weight lost since 2 days ago is 2 lb

1.5 pounds of waste and .5 of fat


Meantime, you were not gaining fat but waste

 

[Big Rig]

just weighed myself after solid poop and I weigh 1.2 pounds more. WTF?

My hope that is pure water retention as I had some scotch; alcohol actually retains water for 24 hours

That 1.2 pounds gained cannot possibly be fat as I have kept calories under 1900 per day including the Scotch

 

[squeezer]

just weighed myself after solid movement and I weigh 1.2 pounds more. WTF?

My hope that is pure water retention as I had some scotch and alcohol actually retains water for 24 hours

That 1.2 pounds gained cannot possibly be fat as I have kept calories under 1900 per day including the Scotch

Don't panic. You're probably just seeing a normal fluctuation or a small plateau. A 1.2 lb increase isn't enough to worry about, especially if you've been keeping your calories around 2000 and tracking accurately. Water retention, sodium, alcohol, carbs, and hydration can easily move the scale by a pound or two from one day to the next.

Stay consistent for another week and watch the trend, not a single weigh-in. If progress stalls, then consider trimming a few hundred more calories and/or adding some extra cardio, even if it's just more daily steps.

 

[Big Rig]

Today is June 7. I weigh 184 a new low. Previous was 185.4 on June 2

That is 1.4 pounds in 5 days which is 1.96 lb in one week and that is the high end of what I desire which is 1.5 - 2 lb of which 90% is fat

Any more than 2 lb weight loss per week means you are losing water and muscle and is unhealthy and you are always hungry

Th diets that claim 20 pounds per month are making a claim that is scientifically impossible

My recording of weighing gives me needed feedback on days I do not lose or even gained. I need a longer term view as some days I gain water or undigested food


My poop days is every 2 or 3 days, I poop less because I have eaten less bulk and
increased nutrient absorption and elevated ketone bodies bypass the need for as much fiber fermentation and reducing waste by products .

As I feel fine, I am not worried about less bowel movements as it is normal.

 

[kingfloyd]

congrats man that's awesome

 

[Big Rig]

July 21

182 pounds is a new record.

I was losing 2 pounds per week but I am now losing 1 pound per week which is expected as body adjusts and there is less weight to lose



I did my second dexa scan at Tonic Spa downtown. A eye opener as the fee to join is 3 grand per year and all they do is group exercise.

Interesting gym as it is geared for the condo people downtown who have $$$$$.

They got a bar, sunroom, cold dip pool, sauna and the various group workouts like HIT, spin, yoga, pilates etc

Lots of privileged white girls walking around that you can sauna with.

The idea is it is a place to socialise while working out as there is no weightroom

The manger is bilingual, knows everybody and is very polite, the kind of white guy you would hire for privileged white and oriental clients.
The only black guy was the cut trainer in the HIT (high intensity training) room. Eye candy for the women?
The female staff are eye candy for the men.


My body fat was 27.3 % when I started it is now 22.6%

I do not miss regular food as there is enough variety

My favorite food is hamburger and cabbage with basil. Cabbage fills me up. Thrown in mushrooms and spinach or whatever.

Then I have a trout day.

Low calorie soup day

Spaghetti day with no grain spaghetti.

Stir fry day.

Huge salad days with canned tuna and lots of spinach as spinach is high is micronutrients and leafy greens are free food IE eat as much as you want

If I have breakfast it is one or two eggs with lots of spinach or a hot drink of water with fibre, whey protein, peanut butter and cacao. I have learned to wait twenty minutes for hunger to go away

I stopped steak day as it sticks between teeth.

Dexa scan says 1700 calories is my base calories daily intake to remain stable which is what I was guessing.
But that is if I am sedentary. Add calories for exercise, weight lifting etc

My actual calorie intake is less than 1700 even with exercise. I bought a scale to weigh food

The only foolish thing I do is drink a vodka cooler but I am getting away with it. 2 drinks per day max


I am going to take my two scans to Dr Poons metabolic diet clinic

 

[Big Rig]

I ran before and after dexa scans through AI

I post this as encouragement - not to brag - as this diet has been easy and results are outstanding

I actually cheat by drinking two drinks at night and eat more than I have to but never eat the wrong food IE junk food, fruit juice , starch foods

I do moderate walking exercise and weight lifting. I actually feel guilty as I could easily work harder

Visceral Fat Dropped 34%

• VAT went from ~3.15 lbs → 2.07 lbs
• This is the most important health metric — visceral fat is the dangerous fat around your organs
• You reduced your risk of heart disease, diabetes, and metabolic syndrome significantly
  
  
  
  • Lean mass dropped only 0.4 lbs — essentially no muscle loss which is exceptional
  • This confirms your high protein intake + weightlifting strategy worked perfectly
    
    
    
  • My bone density is 100-% IE as high as it has ever been which is rare
    
    
    • Android fat (waist) decreased more than gynoid (hip) fat
    • You are losing fat in the right places — your waist is shrinking relative to your hips
      
      
      my metabolic rmr ( resting rate) of needed calories to keep weight stable has barely changed
      
      
      Your RMR dropped only 5 calories after losing 13.5 lbs. This is excellent — most people lose 50–100 calories of RMR with weight loss.
      
      
      
      AI says 1 pound per week loss expected in future not the 2 pounds it was at start
      
      This is a frustration but expected. I am thinking 175 pounds is a solid plan as any more will be hard to hold but that means I have to get to 170 as 5 pound rebound will occur because of water gain after diet is over. So, 12 pounds to go at one pound per week that is 3 long months
      
      I may experience hunger when I never did so drink more water and I may have to snack more
      
      I may need refeed days where I increase food intake BY 500 calories with more carbs for one day to increase metabolism AND DECREASE HUNGER
  • 
    
    
    

 

[bigpun187]

I ran before and after dexa scans through AI

I post this as encouragement - not to brag - as this diet has been easy and results are outstanding

I actually cheat by drinking two drinks at night and eat more than I have to but never eat the wrong food IE junk food, fruit juice , starch foods

I do moderate walking exercise and weight lifting. I actually feel guilty as I could easily work harder

Visceral Fat Dropped 34%

• VAT went from ~3.15 lbs → 2.07 lbs
• This is the most important health metric — visceral fat is the dangerous fat around your organs
• You reduced your risk of heart disease, diabetes, and metabolic syndrome significantly
  
  
  
  
  • Lean mass dropped only 0.4 lbs — essentially no muscle loss which is exceptional
  • This confirms your high protein intake + weightlifting strategy worked perfectly
    
    
    
  • My bone density is 100-% IE as high as it has ever been which is rare
    
    
    
    • Android fat (waist) decreased more than gynoid (hip) fat
    • You are losing fat in the right places — your waist is shrinking relative to your hips
      
      
      my metabolic rmr ( resting rate) of heeded calories has barely changed
      
      
      Your RMR dropped only 5 calories after losing 13.5 lbs. This is excellent — most people lose 50–100 calories of RMR with weight loss.
      
      
      
      AI says 1 pound per week loss in future not 2 pounds
      
      I may experience hunger when I never did so drink more water and I may have to snack more
      
      I may need reset days where I increase food intake for one day
  • 
    
    
    
    

Congrats, keep up the good work..

 

[JeanGary Diablo]

Fad diets do not work in the long run because you cannot sustain this lifetime.

Stick to 2000 calories per day of high volume low calorie real foods once you get sick of the Keto fad.

Good luck hope you reach your goal weight.

This is the only correct answer.

The key to being healthy and maintaining optimal weight is by eating a balanced diet and ensuring you hit daily required intakes for fruits/veg, protein, fibre, hydration, etc., as well as getting in regular exercise, like walking.

 

[TakeOffHoser]

I ran before and after dexa scans through AI

I post this as encouragement - not to brag - as this diet has been easy and results are outstanding

I actually cheat by drinking two drinks at night and eat more than I have to but never eat the wrong food IE junk food, fruit juice , starch foods

I do moderate walking exercise and weight lifting. I actually feel guilty as I could easily work harder

Visceral Fat Dropped 34%

• VAT went from ~3.15 lbs → 2.07 lbs
• This is the most important health metric — visceral fat is the dangerous fat around your organs
• You reduced your risk of heart disease, diabetes, and metabolic syndrome significantly
  
  
  • Lean mass dropped only 0.4 lbs — essentially no muscle loss which is exceptional
  • This confirms your high protein intake + weightlifting strategy worked perfectly
    
    
    
  • My bone density is 100-% IE as high as it has ever been which is rare
    
    • Android fat (waist) decreased more than gynoid (hip) fat
    • You are losing fat in the right places — your waist is shrinking relative to your hips
      
      
      my metabolic rmr ( resting rate) of needed calories to keep weight stable has barely changed
      
      
      Your RMR dropped only 5 calories after losing 13.5 lbs. This is excellent — most people lose 50–100 calories of RMR with weight loss.
      
      
      
      AI says 1 pound per week loss in future not 2 pounds
      
      I may experience hunger when I never did so drink more water and I may have to snack more
      
      I may need refeed days where I increase food intake BY 500 calories with more carbs for one day to increase metabolism AND DECREASE HUNGER
  • 
    
    

Beyond how you look, Isn’t it crazy how much better it feels just doing everyday activities?

 

[Big Rig]

Beyond how you look, Isn’t it crazy how much better it feels just doing everyday activities?

Yes, it is very nice. I weigh less means I can jump higher, run faster, I am quicker, I last longer ...

I have just changed my goal from 170 pounds to 175 as my real goal is to reduce visceral fat (VAT) which is the dangerous fat in the belly to under 2 pounds. This means getting down to 175 pounds.

So, why not go down to 170 or even 165?

I fear going to 170 will shift my body into muscle eating mode as those last 5 pounds are the risky ones. No lower than 18% body fat or maybe 17% art most. My original goal was 15% but I am thinking that may be unhealthy

At 183 that is 8 more pounds. The frustrating part is my body has slowed down from 2 pounds per week to one

The good news is the paper towel effect will kick in. Think of your body like a roll of paper towels. When the roll is brand new (like when I was 210 lbs), taking off 7 sheets doesn't change the size of the roll much. But when the roll is already thin (like I am at 183 lbs), taking off 7 sheets makes a dramatic difference in the thickness. Every pound I lose now has a much bigger impact on your visual appearance than the pounds I lost at the beginning.

My body has already stripped away the easy, superficial fat layer. Now, when I lose 1 pound of fat, it comes directly from the remaining stubborn pockets—which for me is primarily my midsection (your android region).

So my new goal is 8 more pounds of fat so diet is over in 8 weeks

 

[jakeNbake]

This is the only correct answer.

The key to being healthy and maintaining optimal weight is by eating a balanced diet and ensuring you hit daily required intakes for fruits/veg, protein, fibre, hydration, etc., as well as getting in regular exercise, like walking.

Yessir. Protein and Fibre definitely help to keep at that 2000 calorie limit too because they keep you really full for a lot longer than if you just ate low protein low fibre all day too

 

[Big Rig]

Another very interesting fact I just learned -

I lost 5 - 7 pounds water at beginning of diet because I stopped eating carbs and will get it back because I will eat more carbs when diet is over beause carbs hold the water

But THIS IS GOOD because the water will go into my muscle not my fat.

So I will look better, be stronger once I regain those 5-7 pounds because my muscles get bigger as they fill with water and there is less fat covering them

This is the tactic bodybuilders do before a competition

So, 8 more weeks to lose 8 more pounds of fat but diet is not over until I introduce carbs slowly

I will need to drink lots of water in this last phase for the full water rebound effect and slow introduction of carbs takes 2 weeks. Then diet is officially over. Then I am on maintenance which is my new permanent eating style

 

[jakeNbake]

Huh, I always knew bodybuilders heavily carbloaded before a competition but I didn't know that was the science behind it, that's really cool