Tips for accelerating fat-loss on keto

[and1_balla52]

Hello all! I have been back on keto since December 27th, 2008. I started at 372 pounds, and I am now down to 352 pounds. Yeah, Im doing pretty good I think. I havent been counting calories, I've just been focusing on keeping the fat high, and the carbs to 20 grams or less per day. I work out 5 days a week, 3 days of weight, with 15 minutes of cardio afterwards, and 30 minutes or cardio on tuesday and thursday. Im doing pretty good, my lifts are going up, and Im feeling strong, and Im definitely feeling better. I can definitely feel myself losing fat. My hoody that I wear to the gym was kinda snug when I started, which i got for xmas, but now it feels a lil looser. My silicone braceley actually falls a lil bit now, it used to be stuck to my wrist, LOL. I dont want to force the issue too much. I really dont, because trying to make this happen faster is where I have messed up in the past. I'm well on my way to meeting my goal of losing 30 pounds by april 1st, and at the rate Im going, its looking like im going to shatter that goal. I plan on starting air alert on March 2nd, and I was thinking it would be easier on my body if i could get a few pounds off quicker. I dont want to do anything drastic like convert to a psmf, because I was what I do be my lifestyle change. However, i would like to get some serious poundage off by the spring time, not that 30 pounds is nothing to sneeze at, but I would like to be down to 300 if possible, however Im not trying to kill myself. Dont get me wrong, Im willing to work hard, but I dont want to kill myself. A typical day for me looks something like this.....

4 scrambled eggs 2g
2 sausage patties 0g
4 chicken thighs w/mayo and mustard
1 cup of broccoli 4g
Decaf tea w/2 pkts of splenda
6 oz of cream cheese 6g
=14 grams of carbs for the day

Thats fairly typical. What do you guys/gals think or suuggest? I dont want to do nothing too crazy, just make some minor tweaks to get me down a lil more. Im thinking since im so big I could afford to lose a lil weight faster...what do you guys/gals suggest?

[Doobie2270]

It looks like your calories are a little under 2000, and your protein is under 100g. For someone who lifts weights, it seems a little skewed. I have read, though, that the bigger you are, the more weight you can safely lose each week. If you want to lose even faster, I would tweak your diet so that it is more akin to the PSMF. Not saying that you should do the PSMF, but if you shuffled your calories and macronutrients in that direction, you might shed the fat faster.

If you start getting really sick of diet and exercise, and it feels like you're overtraining and undereating, then back off the PSMF and go back to keto.

[and1_balla52]

Kinda going towards a protein sparing modified fast sounds okay, maybe just for a few weeks? I have to go out of town for a week at the end of february, so at that point I would go back to keto.

[RU4A69]

skip breakfast and lunch, just eat 1-2 keto dinners. that'll get you to 13-15% effortlessly.

[Doobie2270]

skip breakfast and lunch, just eat 1-2 keto dinners. that'll get you to 13-15% effortlessly.

If you're talking about something like intermittent fasting on keto, then, yea, that would be good, too. I skip breakfast, go to work, eat lunch, go to gym, come back and have dinner. Works alright!

[and1_balla52]

So if I did something like IF, I wouldnt need to change my macros, just go longer spans without eating? That wouldnt be a problem at all because my appetite is next to zilch on keto, atlease compared to my "fat slob" days.

[Doobie2270]

So if I did something like IF, I wouldnt need to change my macros, just go longer spans without eating? That wouldnt be a problem at all because my appetite is next to zilch on keto, atlease compared to my "fat slob" days.

It wouldn't accelerate your fat loss that much if all you did was change your nutrient timing. The reason why I would suggest IF is that your cals are so low that its no fun to eat. But if you did IF, you could have two "fun" meals with 800-1000 cals each, as opposed to lots of tiny little meals with no satisfaction. Also, if you chose to go with something like PSMF, it would be more fun to have two big meals later in the day, as opposed to eating 5-6 200 calorie meals.

I think the main attraction to IF is the opportunity to eat large, tasty meals, as opposed to teasing yourself with a myriad little snacks disguised as meals.

[and1_balla52]

Okay, let me see if my "understanding" of this is correct. I'm in a state of ketosis right now. Where my body is burning fat for fuel, both dietary and bodyfat. Now if I lower the dietary fat, and the calories just a lil bit, this will speed things up a little bit? If possible it'd be nice to be lookin at 300 pounds by April 1st.

[Doobie2270]

Well, anytime you lower your calories it will accelerate fat loss, provided that your metabolism and activity level stays constant.

Try eating a little more protein and a little less total calories. Your diet will then more closely resemble the PSMF, which should be ok for a little while. I think you'll get really hungry, though, so don't be afraid to take it more slowly and eat more meat.

[and1_balla52]

So how would I go about makin my eating look like a psmf, without it actually being a psmf? I want this to be something that I could do for 2 months, and at the same time, I want to be able to go right back into keto after the 2 months without any fat gain, which i really dont think there will be anyways. Also, what should I do about the gym? Im willing to put air alert on hold for these two months. ?

[and1_balla52]

Im only wanting to do something in a faster way right now because right now, I know that I can because of my higher weight, but i know once i get to sub 300 or so, it will be nice and slow, which is the way i want it at that point, because I dont want to deal with a bunch on loose skin, I just want to get to a weight that I can manage right now you know.

[Doobie2270]

PSMF, I think, is like a 1200 calorie diet with about 150-200 g protein, and the rest fat. Its much closer to a 50/50 diet of fat and protein. So to do PSMF, you would have to eat about 150 g of protein and about 67g of fat per day (1200 cals), and no carbs except for a little bit of leafy, green vegetables.

[and1_balla52]

What about the gym? Since Im in such a huge deficit, I do believe in lyle's book he said that cardio isnt exactly needed. Id still like to play some basketball on tuesday nights, and maybe one day of cardio purely for conditioning...?

[Doobie2270]

Yea, I don't really do cardio, period. I blew my knees by running too much when I was fat, but luckily it led me to weightlifing. You definitely need to lift weights if you want to transform your physique. Try a three day split with the 5x5 program or something similar.

Do deadlifts, squats, benches, and shoulder presses w/ the barbell for sure, but also look up some other stuff you might do with a barbell. Screw the machines.

[a44100Hz]

You can still do cardio and play basketball. Don't fret that much.

[and1_balla52]

Yea, I don't really do cardio, period. I blew my knees by running too much when I was fat, but luckily it led me to weightlifing. You definitely need to lift weights if you want to transform your physique. Try a three day split with the 5x5 program or something similar.

Do deadlifts, squats, benches, and shoulder presses w/ the barbell for sure, but also look up some other stuff you might do with a barbell. Screw the machines.

I learned a little bit about the whole machienes on friday. Which is my legs day. I usually do leg press with the machienes, instead of good ol fashioned ass to grass squats, and let me tell you im still sore.

[Doobie2270]

Being sore is usually related to built up lactic acid, which says little about how effective an exercise is. Trust me, the really amazing looking guys stick to free weights. Do ass to the grass squats and deadlifts on leg day. Thank me later.

[and1_balla52]

Yeah Ill definitely stick to the free weights. I think for right now, I need to just stick to the program though as far as my way of eating. Im on pace to meet my goals that I have divided up for this year. My goal is to lose 105 pounds by the end of 2009. My first goal is to lose 30 pounds by April 1st, and Im already down about 20 pounds in a month it fluctuates from day to day. I think I should reserve a psmf approach for the end of the year, if need be, this way i can make sure i meet my goal by the end of the year. I guess I was being a little impatient, but I think Im doing pretty good.

[Clamz]

skip breakfast and lunch, just eat 1-2 keto dinners. that'll get you to 13-15% effortlessly.

seems like that would screw up your metabolism, put you in starvation mode and make your body hang on to those cals you give it in the 2 meals.

[Doobie2270]

seems like that would screw up your metabolism, put you in starvation mode and make your body hang on to those cals you give it in the 2 meals.

I thought so, too, but check out the "intermittent fasting" thread on the nutrition boards. There's some good cases for short term fasting on there.

[muruku]

Space out your carb-ups even further.
Scale down fat and increase protein.
Keep your carb-ups clean.
Shorten your carb-loading period.

Keto variations
http://forum.bodybuilding.com/showth...highlight=carb

Drop me a pm if you want the psmf handbook by lyle mcd.

[muruku]

seems like that would screw up your metabolism, put you in starvation mode and make your body hang on to those cals you give it in the 2 meals.

doubt so brosef. loadsa new research on intermittent fasting. so its really up in the air for this one.

http://www.proteinpower.com/drmike/i...better-health/

http://www.modernforager.com/blog/20...gy-production/

Google: Fast-5, Intermittent Fasting and the warrior diet.

[¡STFU!ˇNˆLIFT!]

Thing is when insulin is low at " ketosis levels " your body is releasing it's fat stores consistantly . Both dietary fats and FFA ( bodyfat and broken down consumed fats ) stay in circulation without the presence of insulin .

SO - when dropping dietary fats and you are already in a supposed caloric deficit - you are encouraging your body to enter glucogenesis and turn proteins ( both dietary and your own muscle ) into glucose .

if that level was to exceed your free fatty acids that would be available for fuel ; once you are fat adapted then you might feel sluggish due to brain not having enough ketones to fuel it once it adapts ..

get it ?

maybe once a week before carb up could be a benefit thoguh now that I think about it

cut the dairy fats and sauces and splenda and eat at maintenance a week .. Only fatty beef and eggs and your veggies and some evoo or macadamia dressing

[Rugger7]

you guys are frigign crazy this man is 350 lbs, he can lose weight easily with many more calories and you are going to have him cut them? Or at least fast for large periods of the day? That's the kind of $hit I'm do while I'm trying to get the abs to show, there is absolutely no sense in it for this man. Not until he loses another 100 lbs or more. Weight falls off on keto eating a lot more food than what he already is spaced evenly throughout the day, and new muscle will appear to help boost your metabolism. I see you've been a member since 2003 and are weighing 350 lbs., something must not be working. Create something you can do for 2 years to get this weight off and then do a PSMF if you get to the point where visible abs are a reality.

To quote problem child: "If a patient breaks a leg, you don't shoot the patient, you just cut off the leg." Quotation analogy made simple, your leg is your body composition, right now it's broke. The patient in general is your ability to maintain a lifestyle that will result in a permanent lasting healthy body composition. By taking off the next 40 lbs in 2 months rather than 3, you are setting yourself up to weigh just as much or more as you did before you started keto. It's simply not sustainable, and anything that is not a sustainable change should only be used to push back barriers that sustainablilty puts in your way. Right now, there are no such barriers for you. If I were you I'd be eating 4000k, lifting like you are, but walking even more. You will take fat off just as fast and add more muscle to accelerate your losses when the going gets tough. You are about to let some imaginary number on the scale dictate to you what is the best plan of action. I haven't stepped on a scale in a week and I suggest you start doing the same. Just my 2c.


I did this http://forum.bodybuilding.com/showthread.php?t=5755411 in 374 days eating more than you are, but also walking more than you are currently walking (quite a bit more actually, you might not have the time for it).

[and1_balla52]

you guys are frigign crazy this man is 350 lbs, he can lose weight easily with many more calories and you are going to have him cut them? Or at least fast for large periods of the day? That's the kind of $hit I'm do while I'm trying to get the abs to show, there is absolutely no sense in it for this man. Not until he loses another 100 lbs or more. Weight falls off on keto eating a lot more food than what he already is spaced evenly throughout the day, and new muscle will appear to help boost your metabolism. I see you've been a member since 2003 and are weighing 350 lbs., something must not be working. Create something you can do for 2 years to get this weight off and then do a PSMF if you get to the point where visible abs are a reality.

To quote problem child: "If a patient breaks a leg, you don't shoot the patient, you just cut off the leg." Quotation analogy made simple, your leg is your body composition, right now it's broke. The patient in general is your ability to maintain a lifestyle that will result in a permanent lasting healthy body composition. By taking off the next 40 lbs in 2 months rather than 3, you are setting yourself up to weigh just as much or more as you did before you started keto. It's simply not sustainable, and anything that is not a sustainable change should only be used to push back barriers that sustainablilty puts in your way. Right now, there are no such barriers for you. If I were you I'd be eating 4000k, lifting like you are, but walking even more. You will take fat off just as fast and add more muscle to accelerate your losses when the going gets tough. You are about to let some imaginary number on the scale dictate to you what is the best plan of action. I haven't stepped on a scale in a week and I suggest you start doing the same. Just my 2c.


I did this http://forum.bodybuilding.com/showthread.php?t=5755411 in 374 days eating more than you are, but also walking more than you are currently walking (quite a bit more actually, you might not have the time for it).

Thanks to everybody who posted their opinions in my thread. Rugger7, I saw your thread a long time ago, and let me tell you I was very very impressed and inspired. Yeah Ive been a member for awhile, but I havent taken it seriously at all. Just when its convienient for me, but then I got a lil big as you can see, so Ive decided I really want to do something about it, and get in shape AND STAY THERE!!! Yeah, that 300 pounds by April 1st is probably a little lofty, but I was just wanting to get it off as fast as possible, but I was to do this the right way. Ive lost weight before, but obviously here I am again, trying to do it again. Ive never lost as much as im trying to right now, but I want to do it right. As of right now, Ive lost 18 pounds, its fluctuated to as much as 22 pounds, up and down, but i like to monitor my weight daily to keep myself accountable and help with goal tracking. Speaking of my goals, I want to lose 105 pounds in 2009. Which is pretty much at a 2lbs a week pace. 2x52=104lbs. Ive been on keto for what will be 5 weeks on saturday, and Ive lost 18 pounds, and thats a pace of about 4.5 poulds per week. Well ahead of schedule. My goals for the year are broken down something like this.....
-30 pounds by 3/31
-25 pounds by 6/30
-25 pounds by 9/30
-25 pounds by 12/31


I dont do carbups though, simply for personal reasons, i know myself when it comes to changing my way of eating, if I start to think there are loopholes(sp?) to give myself an excuse to cheat, than id probably find a reason to do it all the time, and thats not what I want. I find that I really dont need carb ups, Im fine without them. Anyways, I plan to just stick to the program, and continue to get this fat off at a decent pace, I was just getting a little impatient. I think as soon as I meet my first goal I'll be a lil happier.

[CanuckTank]

skip breakfast and lunch, just eat 1-2 keto dinners. that'll get you to 13-15% effortlessly.

And could cause his blood sugar to drop through the floor, skyrocket his hunder and a person that is morbidly obese will overeat and counteract any benefit of the fasting.

[RU4A69]

And could cause his blood sugar to drop through the floor, skyrocket his hunder and a person that is morbidly obese will overeat and counteract any benefit of the fasting.

He won't be obese very long with IF keto. Better low blood sugar than a heart attack at 35.

[mygame11]

Okay, let me see if my "understanding" of this is correct. I'm in a state of ketosis right now. Where my body is burning fat for fuel, both dietary and bodyfat. Now if I lower the dietary fat, and the calories just a lil bit, this will speed things up a little bit? If possible it'd be nice to be lookin at 300 pounds by April 1st.

First of all...Congratulations on your progress do far! 1 month has paid off!

I just wanted to comment on and encourage this goal. We have similar goals as far the amount of weight by April. I am confident that you can lose 40-50 lbs by then. I need to drop 45 by April 14th, and I KNOW I can do it....especially with the new program I am currently doing. So, good luck to you, and I wish you the best! I know you can do it, just want it bad enough and you will!

Space out your carb-ups even further.
Scale down fat and increase protein.
Keep your carb-ups clean.
Shorten your carb-loading period.

Keto variations
http://forum.bodybuilding.com/showth...highlight=carb

Drop me a pm if you want the psmf handbook by lyle mcd.

I was told with my weight, I do not need carb-ups very often if at all. I truly believe that! When my workout starts feeling like a death toll, I will consider a high carb meal....but not until then. As with many other things, LET YOUR BODY SPEAK....not the clock!

you guys are frigign crazy this man is 350 lbs, he can lose weight easily with many more calories and you are going to have him cut them? Or at least fast for large periods of the day? That's the kind of $hit I'm do while I'm trying to get the abs to show, there is absolutely no sense in it for this man. Not until he loses another 100 lbs or more. Weight falls off on keto eating a lot more food than what he already is spaced evenly throughout the day, and new muscle will appear to help boost your metabolism. I see you've been a member since 2003 and are weighing 350 lbs., something must not be working. Create something you can do for 2 years to get this weight off and then do a PSMF if you get to the point where visible abs are a reality.

To quote problem child: "If a patient breaks a leg, you don't shoot the patient, you just cut off the leg." Quotation analogy made simple, your leg is your body composition, right now it's broke. The patient in general is your ability to maintain a lifestyle that will result in a permanent lasting healthy body composition. By taking off the next 40 lbs in 2 months rather than 3, you are setting yourself up to weigh just as much or more as you did before you started keto. It's simply not sustainable, and anything that is not a sustainable change should only be used to push back barriers that sustainablilty puts in your way. Right now, there are no such barriers for you. If I were you I'd be eating 4000k, lifting like you are, but walking even more. You will take fat off just as fast and add more muscle to accelerate your losses when the going gets tough. You are about to let some imaginary number on the scale dictate to you what is the best plan of action. I haven't stepped on a scale in a week and I suggest you start doing the same. Just my 2c.


I did this http://forum.bodybuilding.com/showthread.php?t=5755411 in 374 days eating more than you are, but also walking more than you are currently walking (quite a bit more actually, you might not have the time for it).

GREAT POST! Agreed 100%

To the OP....PLEASE...follow what this man has just said here. it will work better for you, I promise...I am not far behind you in weight, so I am speaking from experience with it...(may not be long, but it is what it is)

There is simply no need to fast, not for you, not now.....With your weight, you will lose more quickly up front anyhow...Just make sure you are exercising properly to avoid the lose skin that can and will show with this diet! I know...I just had to tone mine up....it was rather revolting.

Good luck to you.....Keep up the good work. If you ever want to chat, or talk Keto....PM me.....

[and1_balla52]

Thank you very much for your post.

[muruku]

And could cause his blood sugar to drop through the floor, skyrocket his hunder and a person that is morbidly obese will overeat and counteract any benefit of the fasting.

doubt so too.

Anyway, Mygame and rugger's posts have provided excellent advice