So I have been on a Keto diet for about 4 days now and have also been restricting my calorie intake. I am getting about 1200-1000 calories a day. It’s not bad and I don’t feel at all like I’m starving or craving anymore food and I am getting almost exactly 60% fat, 35% protein and ~5% carbohydrates (in the form of veggies). I started exercising/dieting late in August at the weight of 314 and am down to 244 currently. I am 25 years old, 6’3” and would assume I have about around 190-200 pounds lean muscle and I realize I’m not getting enough protein to sustain that.
Is the Keto diet as effective while also restricting calories or does anyone here feel that you have to have a certain amount?
Am I risking too much muscle loss?
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12-09-2011, 06:46 PM #1
Restricting Calories on Keto Diet???
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12-09-2011, 10:27 PM #2
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12-10-2011, 10:33 AM #3
Yes, I'm eating almost exactly 100g of protein a day. I've had some great weight loss before starting this diet by just limiting my calories and eating extremely "clean." I wasn't really counting my calories until I started the keto diet though.
I'm worried that if I up my calories too much I will start gaining weight.
At the same time, I am worried that if I restrict them too much this diet won't work and my metabolism will slow.
For me maintenance calories/day would probably be around 3000. Should I up the calorie intake to 2000? Advice would be greatly appreciated!
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12-10-2011, 10:46 AM #4
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12-10-2011, 10:48 AM #5
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12-10-2011, 10:56 AM #6
They would put me at about 2000 calories a day, because I would also have to up fats to about 115g/day
I think you're right, I might be moving too fast and the more I read the more I'm leaning towards ~2000 calories/day so that I get the protein I need. It's tricky, I want to keep LBM I have, but I'm trying to lose weight fast.
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12-10-2011, 11:43 AM #7
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12-10-2011, 02:01 PM #8
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12-11-2011, 06:31 AM #9
1200 calories?? are you crazy??? that is WAY too low for any guy, let alone someone your size
eat more man, add a good 1 lb - 1.5 lbs of fatty red meat to whatever you have been eating. if you eat this low much longer you are heading for a serious crash and likely a binge on carbs that will set you back
eat a reasonable amount and be patient, the weight will come off
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03-15-2012, 02:09 PM #10
Hi All,
Sorry to bump up this old thread, but I have a question along the same lines and am wondering if anyone here can point me in the right direction? I am a 44 yo female, former bodybuilder. My last competition was about 4 years ago, when my metabolism cratered after the extreme diets, crazy amounts of cardio and "supplements". Since then, I have been doing nothing but struggling to keep my body fat under control. I am an extremely carb sensitive endo/meso body type (gain muscle pretty fast for a girl, but can't lose enough fat to show it all off... LOL!). I am a carnivore from way back (forget soy shakes and edamame... this girl wants a STEAK, hold the salad!!!). I am in good health, no meds. I need to lose about 40 pounds to get where I want to be.
OK, so now you know my background - here's my dilemma. I am using Lyle McDonald's book, "The Ketogenic Diet" as a reference. In his book, he gives two methods of determining calories. 1. Keep a food journal for a few days, or 2. Do the math. I've done both and the results are miles apart. I have been using calorie software to track everything for the past 3 - 4 weeks, so I know that my nutrition is bang on. I am eating 1450 to 1500 calories per day, ~35 g of carb, 75 g protein and 110 g fat. After an initial small water loss of about 5 pounds - no weight loss. I have been in ketosis continually for the entire period, most days moderate to heavy amounts of ketones are showing on the KetoStix. So, according to Lyle, this would be my maintenance level of calories... no loss, no gain.
BUT - when I do the math as Lyle suggests, it comes out that I need 2450 calories per day (with moderate activity)!!! That is about 160 g protein, 10 g carbs and about 190 g of fat. I am terrified to add 1000 calories to my diet for obvious reasons. But, on the other hand, if I really am that seriously deficient in calories, could that be stopping me from losing? I would have thought that I would be really hungry at that big of a deficit, but I'm not. If I do get hungry, it's nothing that a TBSP of almond butter won't cure.
Opinions from experienced keto folks, please? Should I go lower? Should I hit 2450 and see what happens?
Thanks all,
BLast edited by driven1; 03-15-2012 at 02:17 PM.
"Those who say it can't be done should stop and talk to those who are doing it..."
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03-15-2012, 02:18 PM #11
Use your log. It's always more accurate than a calculation.
Also, if you are measuring by volume, you might ant to try out a digital scale. Volumetric measurements have been shown to vary wildly and it's very easy to measure much lower than you are actually eating."Arterial plaque is primarily composed of unsaturated fats particularly polyunsaturated ones." (Felton, C V, et al, Lancet, 1994, 344:1195)
How to bulk: http://70sbig.com/food/
Diet = http://i52.tinypic.com/21bhop.png
...or something like this daily. Problem? ;)
FFMI = 24
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03-15-2012, 02:21 PM #12
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04-15-2013, 06:49 AM #13
- Join Date: Mar 2011
- Location: Vienna, Austria, Austria
- Age: 43
- Posts: 20
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Having the same problem
Hi
Saw your posts and since it has been a while, did you manage to lose body fat? What did you do? I have kind of the same problem. I have been quite lean (starving myself and exercising like crazy) than I started to gain w´body fat altough I have not changed anything. Since than I can't get rid of the fat anymore.
JuliaMy Blog: www.my-energy-plan.com
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04-15-2013, 08:57 AM #14
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04-15-2013, 09:39 AM #15
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01-16-2015, 09:04 AM #16
Over the past 8 months from 220s to 155 and around bw 168 through 180 I was frustrated as **** because no abs were coming in. I was doing everything I could running 4 miles a day lifting for 90 min even more cardio after the lifting but I was screwing up by eating about 1400 Cal's a day. I soon met a trainer and found out that I had just been burning off muscle and storing fat...don't ever go below sedentary amount burned a day.
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01-16-2015, 09:33 PM #17
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