Glad to hear that you’re doing well. Keep us posted on your progress. I find that public declarations to friends and families (public forums) can help to motivate you to keep going.
Keto diet
- Thread starter Big Rig
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Styku vs DEXA | Best Body Composition Scanner for Fitness Goals — Hixon Fitness & Athletics
Comparing Styku and DEXA for body composition tracking? Discover which scan is best for fat loss, lean mass, and goal-based fitness progress.
www.hixonhealth.com
My clinic is offering Styku. Not a replacement for DEXA but a good tool to continue to monitor progress.after and between DEXA scans. I really like it for ongoing periodic scans. It’s super quick, about 35 seconds, results are available really quickly and accessible on an app.
Great for those that want to eliminate their exposure to x-ray. Even though reports say DEXA levels are super low. Styku is cheaper too. They offer an overlay feature to compare scans over time. It’s the same scan I’ve been getting for years but with a new app format that is way better than waiting for emailed results.
It’s such a bummer wondering if you’re losing just fat, or also lean mass. Are your workout gains real, or do you just feel bigger, more muscular? How many calories exactly do I need to maintain, lose fat, gain muscle. No more guessing.
Come in and get your Styku body scan for just $9.99! Why get a body scan? -View your body shape: Reveals your shape and how it is changing. -Track your progress: Measure waist, hip, body fat, and more! -Set Personalized Goals: Set goals with fat-loss & calorie calculator. -Fast & Non-Invasive: Uses harmless right. Takes only 35 seconds! Styku generates a 3D image of your body that helps you track your body composition results. You'll receive a personalized report detailing precise body measurements, weight, body fat percentage, and more! | Club4
Come in and get your Styku body scan for just $9.99! Why get a body scan? -View your body shape: Reveals your shape and how it is changing. -Track your progress: Measure waist, hip, body fat, and...
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Styku is a 3D body scanning system that uses infrared cameras to generate a 3D model of the body, allowing it to measure body composition, circumference, and shape changes over time. It calculates precise data on body fat percentage, lean muscle mass, and fat mass within 2% of a DEXA scan.
Key Measurements and Data Points
- Body Composition: Tracks fat loss, lean muscle mass, and fat mass.
- Body Circumference: Measures specific areas like the waist, hip, chest, and arms.
- Health Metrics: Assesses disease risk using waist-to-hip ratio and waist circumference.
- Progress Tracking: Compares scans over time to visualize changes in body shape.
- Calorie Needs: Determines recommended daily calorie intake based on composition.
- Posture & Balance: Identifies muscle imbalances and posture issues.
- Precision: Offers a high level of accuracy for body fat percentages.
- Safety: Non-invasive, safe, and radiation-free scanning.
- Visualization: Allows clients to view their body in a 3D model.
- Speed: A full scan is completed in approximately 35 seconds.
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Styku is interesting thx for info
percentage body fat and visceral fat is the key and at your low rates you could easily do one every few weeks
not sure that many scans are required as weighing myself everyday on a quality digital scale and watching the trend is all I need
I am losing weight over time so that is fat I am losing about .2 pounds per day which is 1.5 per week which is exactly what one should expect on a well done keto diet
I did the dexa scan to start and when I reach 183 I will do another as that should be 20% fat
I am after 17% body fat which is excellent as I started at 28% which is slightly obese as 24% is average for men 17% is fit and 13% is where some professional athletes are depending on sport so below 20% sounds amazing as I will be far healthier, look a lot better and definitely be more athletic as fewer pounds to slow me down
178 pounds to reach the holy grail of "fit" which is 17%
I have always been mildly obese and I never been "fit" so it should feel amazing
percentage body fat and visceral fat is the key and at your low rates you could easily do one every few weeks
not sure that many scans are required as weighing myself everyday on a quality digital scale and watching the trend is all I need
I am losing weight over time so that is fat I am losing about .2 pounds per day which is 1.5 per week which is exactly what one should expect on a well done keto diet
I did the dexa scan to start and when I reach 183 I will do another as that should be 20% fat
I am after 17% body fat which is excellent as I started at 28% which is slightly obese as 24% is average for men 17% is fit and 13% is where some professional athletes are depending on sport so below 20% sounds amazing as I will be far healthier, look a lot better and definitely be more athletic as fewer pounds to slow me down
178 pounds to reach the holy grail of "fit" which is 17%
I have always been mildly obese and I never been "fit" so it should feel amazing
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All these diets are good, if they help you lose weight, specifically fat. But don't just go on a keto diet and expect to lose weight. If you're 5' 10' - 230 lbs. and on a keto diet, but you're eating 3,000 to 3,500 calories a day, you're not going to lose weight.
All you have to do is look at how much overweight people eat, to know why they're overweight. Ever known someone who's been ill and not eating very much for an extended period of time? Yeah, they become skinny as fuck. Due to what? Consuming very few calories.
If you want to lose weight, put down the fork.
All you have to do is look at how much overweight people eat, to know why they're overweight. Ever known someone who's been ill and not eating very much for an extended period of time? Yeah, they become skinny as fuck. Due to what? Consuming very few calories.
If you want to lose weight, put down the fork.
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As someone who is doing it I will explain why keto works and why there is no rebound after the diet is over
First, you are very correct. The trick is to eat less calories. Keto works because you eat less calories not carbs.
By eating less carbs and more protein with some fats you are never hungry to the point you gotta eat.
Because fats satisfy hunger and protein keeps you feeling full. It is a very easy diet as well as there is no counting anything. I go 13 to 16 hours without food some days and do not pig out when I do eat. You spend less time eating.
The rule is eat if you are hungry but do not pig out.
When diet is over eat some more carbs like fruit which I do not eat at all now but, keep the skills of eating less carbs you learned
I have just broken 190 lb starting at 207
You can expect between 1 and 2 pounds a week fat loss depending on you. I exercise and do not break diet so I lose 1.5 to 2 pounds a week fat. I look slimmer, feel slimmer and my belt needs to be tightened up another notch.
I want to get to 180 but that means get to low 170s because you rebound weight with water when you stop keto, not fat, as carbs hold water so a 5 to 7 pound water rebound is normal.
188.6 this morning. I weigh myself only after pooh for consistency. That is 1.4 pounds of fat lost in last week.
Somewhat disappointing as the most I can expect to lose is 2 pounds per week fat so that is my goal but I did not exercise as hard as I should have - I do light weights and walking - and had a couple of light drinks every night . The problem with drinking 0 carb alcohol is the body burns alcohol before fat so each drink slows down the fat burn.
Cannot remember when I weighed under 190.
Diet remains very easy to do as I eat less. I eat one meal a day at night.
I learn tricks. To eat less snack calories the trick is to eat small amount protein and fat as that keeps you satiated for hours.
Everyone can do it.
Yesterday I learned to mix tablespoon almond butter with whey protein and cocoa and hemp hearts and ghee and sensato high fibre cereal
I figure 350 calories and I want no more than 2000 per day
as you gotta eat some calories a ordinary hamburger is 500 and my fat bomb satiates far longer
Excellent snack bomb. Delicious. Eat slowly over 10 minutes then 20 minutes later hunger gone for hours.
Trick is to eat slow and wait for 20 minutes
Somewhat disappointing as the most I can expect to lose is 2 pounds per week fat so that is my goal but I did not exercise as hard as I should have - I do light weights and walking - and had a couple of light drinks every night . The problem with drinking 0 carb alcohol is the body burns alcohol before fat so each drink slows down the fat burn.
Cannot remember when I weighed under 190.
Diet remains very easy to do as I eat less. I eat one meal a day at night.
I learn tricks. To eat less snack calories the trick is to eat small amount protein and fat as that keeps you satiated for hours.
Everyone can do it.
Yesterday I learned to mix tablespoon almond butter with whey protein and cocoa and hemp hearts and ghee and sensato high fibre cereal
I figure 350 calories and I want no more than 2000 per day
as you gotta eat some calories a ordinary hamburger is 500 and my fat bomb satiates far longer
Excellent snack bomb. Delicious. Eat slowly over 10 minutes then 20 minutes later hunger gone for hours.
Trick is to eat slow and wait for 20 minutes
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I improved your keto snack according to AI
If satiety is your goal with fewest calories keep it simple
Psyllium husk has 0 calories absorbed
casein protein keeps you feeling full longer than whey protein
3 tablespoons of casein is100 calories and with psyllium keeps you full for 6 to 8 hours and is keto with 0 carbs
just mix the two and blend in ice water as it thickens better
important to drink water as a chaser to stop bloating and constipation
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The purple phrase is exactly what’s working here. A consistent calorie deficit is why the scale is moving in the right direction. How you get to that 2,000-calorie target is personal. The important part is finding foods that keep you satisfied enough to stick with it long term.
If your “fat bomb” keeps you fuller longer than a regular hamburger, that’s useful because hunger is what derails most diets. The best eating plan is the one you can realistically maintain day after day without feeling miserable.
And weighing yourself under the same conditions each morning is actually smart for consistency. A 1.4-pound drop in a week is solid, steady progress, not crash-diet territory. Keep doing what’s sustainable and repeatable. Keto may or may not be something you want to follow forever, but as long as you keep an eye on calories and maintain a reasonable intake — around 2,000 for a deficit and perhaps closer to 2,500 for maintenance, you should continue doing just fine.
Totally agree squeezer. It is not about less carbs but less calories.
You lose weight on keto as a result of less carbs because when you eat carbs a couple hours later you are hungry, eat protein and fat hunger stays away twice as long so you eat less calories.
I can go 16 hours with no food and eat once a day at night. That daily fast is why I am doing so well on keto IMHO.
I suspect once off keto I will keep some of the lessons I learned so I eat less calories and do not regain weight
No more pizza, spaghetti and always eat whole grain. No fruit juice as that is packed with sugars.
Avoid fast food and processed food as they add sugars.
If you avoid grains (e.g., paleo, keto, gluten‑free), you must intentionally get:
Update I just weighed 188.2. A half pound in two days which seems right as that is 1.75 lb a week
So in 4 weeks I will weigh 180 which was my goal so it will be time to make MD apt and get dexa scan for body fat to show MD to discuss how much I should keep losing
I am thinking 170 pounds at this point as my goals have risen now that I see how easy this is
That is truly amazing if it happens but I need to see MD first as my fat % should be around 15% at 170 lb which is defined as athletic as I am 5 11
15% fat is the minimum I will go as it gets really difficult to maintain is what I heard. Some pros go lower
I have never been close to athletic. I will be quicker, faster and last longer because I weigh less
You lose weight on keto as a result of less carbs because when you eat carbs a couple hours later you are hungry, eat protein and fat hunger stays away twice as long so you eat less calories.
I can go 16 hours with no food and eat once a day at night. That daily fast is why I am doing so well on keto IMHO.
I suspect once off keto I will keep some of the lessons I learned so I eat less calories and do not regain weight
No more pizza, spaghetti and always eat whole grain. No fruit juice as that is packed with sugars.
Avoid fast food and processed food as they add sugars.
If you avoid grains (e.g., paleo, keto, gluten‑free), you must intentionally get:
- Fiber → from beans, lentils, chia, flax, vegetables
- B‑vitamins → from meat, eggs, legumes, seeds
- Magnesium → from nuts, seeds, leafy greens
- Folate → from leafy greens, legumes
Update I just weighed 188.2. A half pound in two days which seems right as that is 1.75 lb a week
So in 4 weeks I will weigh 180 which was my goal so it will be time to make MD apt and get dexa scan for body fat to show MD to discuss how much I should keep losing
I am thinking 170 pounds at this point as my goals have risen now that I see how easy this is
That is truly amazing if it happens but I need to see MD first as my fat % should be around 15% at 170 lb which is defined as athletic as I am 5 11
15% fat is the minimum I will go as it gets really difficult to maintain is what I heard. Some pros go lower
I have never been close to athletic. I will be quicker, faster and last longer because I weigh less
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Something that works really well for me, because I have a huge appetite, is focusing on high-volume, low-calorie foods. I bulk up almost everything I make with vegetables like kale, spinach, eggplant, peas, whatever I’m in the mood for and make them the biggest part of the plate.
I also lean heavily on spaghetti squash and other roasted squash because they add a ton of volume and make meals feel far more filling without blowing up the calories. For dessert, I hit fruit; I have no fear of fruit. Mix in yogurt, cottage cheese, whatever, to bring it to the next level. This approach makes it much easier for me to stay in a calorie deficit to keep a lean, muscular build. I have been doing this for years, and it works.
Interesting. Yogurt cottage cheese is very filling if full fat
veggies like peas and fruit do have sugars but you are not on diet just maintenance
you might add meat but you do not need meat to get protein
i will certainly add fruit as first thing when off diet
i may consider a couple weeks off diet if MD thinks so to get more carbs and fruit
long term keto dieters do but I seek to avoid any slow down as two weeks off diet then another week to get back on is 5 pounds of fat not lost
trying to do keto or even low calorie and its ridiculous how many options the US has to help you, zero sugar, keto, low calorie, high fibre all that shit but we barely have anything and you have to spend forever looking for stuff
I scrolled down and stopped to read this reply. When I finished, I thought to myself, what an intelligent, right on the mark reply. I couldn't agree more. Then I scrolled up to see who wrote it. Ah yes, now I'm not surprised. You hit the nail on the head. Good onya!
You can't help but lose weight if you're consistently in a calorie deficit. Although, I did read somewhere, that it doesn't hurt to go over your limit by 400-500 calories once every 7-10 days. The way it was explained, is that if you're constantly in a deficit, then your body gets used to the reduced intake and the rate at which your body burns fat, slows down. Kind of like going into (burn fat slower) starvation mode. Bumping up the calories every so often, reduces this effect. Not sure if that's entirely true, but it makes sense. Any "experts" paying attention to this thread, willing to chime in?
If you guys have not tried pure monk fruit sweetener, no erythritol added, you should try it. It is the least bad sugar substitute, all things considered, including taste. Monk fruit sweetener is keto-compatible. Recently, the price has dropped dramatically as more companies started to offer pure monk fruit, so it is fairly cheap now.
only no fat to the lowest fat if I cannot find no fat in the store..
I am rarely on maintenance....I am usually in a slight deficit to maintain a vascular look. Fruit is very low-calorie, and remember the rule: stick to 2000 calories a day for an average male. It works wonders if you add in weight training and cardio to create a toned look instead of a skinny fat look.
What I will never do with fruit is juice it. I always want the entire fruit; drinking your fruit can add up the calories quickly. Aside from throwing a handful of blueberries or strawberries in a protein shake.
I love my meat man. I try to stick to lean protein except on the odd cheat day, and let me tell you, when I designate a cheat day, I cheat. .
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'' Yes, a consistent calorie deficit lowers your total energy expenditure, temporarily creating what is known as "metabolic adaptation" or adaptive thermogenesis. However, it does not permanently "break" or permanently lower your basal metabolic rate (BMR). Instead, your body adjusts its energy output to match your new, lower weight.The Mechanics of the "Set Point"Set-point theory suggests the body has a homeostatic mechanism that actively defends a specific weight through interlocking neurological and hormonal pathways. When you maintain a calorie deficit:Hormonal Shifts: Fat stores release less leptin (the fullness hormone) and more ghrelin (the hunger hormone), which slows your energy expenditure to prevent your fat stores from dropping further.Decreased NEAT: You unconsciously reduce Non-Exercise Activity Thermogenesis (NEAT), meaning you fidget less, move less frequently, and expend fewer calories throughout daily tasks without realizing it.Weight Loss: As you lose weight, your body requires fewer calories simply to maintain your smaller mass, naturally lowering your maintenance needs.Can You Lower the Set Point?Yes, your metabolic set point is not rigidly fixed. New habits, sustainable weight loss, and weight maintenance can gradually calibrate your body to a new, lower baseline over time.However, jumping straight from a steep deficit back to "normal" eating often triggers rapid weight regain because your metabolism and hunger hormones are still primed for conservation''
I’m no expert by any means. But I’ve been doing NSNG for over a decade and have kept 50ish pounds off for all these years. I incorporated a cheat day because I didn’t think I could give up beer, pizza and cheeseburgers forever. But I’ve been able to be very strict for the other six days.
Going over my calorie limit once a week worked for me both physically and mentally.
monk fruit sweetener is found in health food stores
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