Lowering carbs

[GoldenPancake]

I started cutting in march and was around 83kg (183lbs) at 21% fat, my TDEE was at 3000 calories and started eating at 2700 calories with 182g of protein, 73g of fat and the rest carbs.

Well I have been lowering my calories by 100 a week with just carbs, I now weigh 72kg (159lbs) at 13% fat. But I am now at the point that I am eating 1800 calories but still with 182g of protein and 73g of fat. So really low carbs (about 100 grams).

I am doing this right? I want to drop down to 10% fat but when I lower my carbs even more I'll end up eating 0 carbs.

PS: I have a really small appetite, eating a 1000 calories a day wouldn't be a problem for me.

[AdamWW]

I started cutting in march and was around 83kg (183lbs) at 21% fat, my TDEE was at 3000 calories and started eating at 2700 calories with 182g of protein, 73g of fat and the rest carbs.

Well I have been lowering my calories by 100 a week with just carbs, I now weigh 72kg (159lbs) at 13% fat. But I am now at the point that I am eating 1800 calories but still with 182g of protein and 73g of fat. So really low carbs (about 100 grams).

I am doing this right? I want to drop down to 10% fat but when I lower my carbs even more I'll end up eating 0 carbs.

PS: I have a really small appetite, eating a 1000 calories a day wouldn't be a problem for me.

What was your initial weekly weight loss like? You've lost on average 6lbs a month which seems like a pretty decent rate, but 1800 calories seems insanely low for you.

[Whowasstandards]

I started cutting in march and was around 83kg (183lbs) at 21% fat, my TDEE was at 3000 calories and started eating at 2700 calories with 182g of protein, 73g of fat and the rest carbs.

Well I have been lowering my calories by 100 a week with just carbs, I now weigh 72kg (159lbs) at 13% fat. But I am now at the point that I am eating 1800 calories but still with 182g of protein and 73g of fat. So really low carbs (about 100 grams).

I am doing this right? I want to drop down to 10% fat but when I lower my carbs even more I'll end up eating 0 carbs.

PS: I have a really small appetite, eating a 1000 calories a day wouldn't be a problem for me.

You might as well be doing keto at this point. You’ve lowered your carbs so you will lose weight but will feel like crap in the process due to carb depletion.

If you lower your carbs to sub 25 for a long enough period you will go into ketosis and that’s where the real fat loss happens.

[bLinkMoore]

you will go into ketosis and that’s where the real fat loss happens.

Keto is no more or less effective than literally any other diet in which you're eating in a caloric deficit

[AdamWW]

You might as well be doing keto at this point. You’ve lowered your carbs so you will lose weight but will feel like crap in the process due to carb depletion.

If you lower your carbs to sub 25 for a long enough period you will go into ketosis and that’s where the real fat loss happens.

What a stupid post

[Whowasstandards]

Keto is no more or less effective than literally any other diet in which you're eating in a caloric deficit

So you’re saying low carb without keto is the same as keto? What about the muscle sparing effects of being in ketosis?

There’s more to dieting than just calories in calories out I wish people would stop regurgitating this nonsense. 3500 calories of carbs have vastly different effects of 3500 calories if fat or protein.

Some people are more carb sensitive than others and some people can’t even do keto. If you paid any attention to what he said he was already low carbing it. So yeah he might as well keto come at me bro

What a stupid post

Says the man with a boys body, what’s stupid about it

[AdamWW]

So you’re saying low carb without keto is the same as keto? What about the muscle sparing effects of being in ketosis?

There’s more to dieting than just calories in calories out I wish people would stop regurgitating this nonsense. 3500 calories of carbs have vastly different effects of 3500 calories if fat or protein.

Some people are more carb sensitive than others and some people can’t even do keto. If you paid any attention to what he said he was already low carbing it. So yeah he might as well keto come at me bro



Says the man with a boys body, what’s stupid about it

Stupid because you can become just as lean on any diet with adequate protein and required fat. KETO has no special fat burning benefit, this has been proven by studies many times. Maybe go read some studies instead of making moronic statements.

[GoldenPancake]

What was your initial weekly weight loss like? You've lost on average 6lbs a month which seems like a pretty decent rate, but 1800 calories seems insanely low for you.

My weight loss has been pretty linear, so about 1.5 pounds a week.

[AdamWW]

My weight loss has been pretty linear, so about 1.5 pounds a week.

What exactly triggered the incremental reductions? Did your weight loss stall and then you dropped more calories? The thing is, it seems unlikely your metabolism would have slowed down this much unless your lifestyle changed... starting at 2700 and ending up at 1800 in just a few months is very dramatic.

[Mrpb]

My weight loss has been pretty linear, so about 1.5 pounds a week.

Well done. It's time for a diet break now. At least one week at maintenance.

[Whowasstandards]

Stupid because you can become just as lean on any diet with adequate protein and required fat. KETO has no special fat burning benefit, this has been proven by studies many times. Maybe go read some studies instead of making moronic statements.

.nlm.nih.gov/pmc/articles/PMC1373635/

Link is broken due to post count shouldn’t be hard for you to find on google.

Here’s a study for you there’s not pictures for you and lots of big words try to keep up.

In my gym we listen to the guy that looks like he lifts not the skinny troll have a seat son.

The only moronic statements are from you since clearly you have no idea wtf you’re talking about.
I’ve read plenty of studies

[Whowasstandards]

My weight loss has been pretty linear, so about 1.5 pounds a week.

Don’t listen to the troll that’s doesn't understand nutrition on this board, I doubt you want to look like him anyways. I lose on average 15-25 pounds a month on keto. Some of that is water due to glycogen stores being depleted however the rest is 100% fat.

(Study 100% muscle sparing effects on keto)



ncbi.nlm.nih.gov

/pmc/articles/PMC1373635/

[Tommy W.]

Don’t listen to the troll that’s doesn't understand nutrition on this board, I doubt you want to look like him anyways. I lose on average 15-25 pounds a month on keto. Some of that is water due to glycogen stores being depleted however the rest is 100% fat.

(Study 100% muscle sparing effects on keto)



ncbi.nlm.nih.gov

/pmc/articles/PMC1373635/

This post made my hair hurt even more than your previous posts

[Whowasstandards]

This post made my hair hurt even more than your previous posts

If your hair is hurting you should probably get that checked.

[hardyboysare]

Don’t listen to the troll that’s doesn't understand nutrition on this board, I doubt you want to look like him anyways. I lose on average 15-25 pounds a month on keto. Some of that is water due to glycogen stores being depleted however the rest is 100% fat.

(Study 100% muscle sparing effects on keto)



ncbi.nlm.nih.gov

/pmc/articles/PMC1373635/

And so? Adam wasn't arguing about that Keto will cause muscle loss he stated its no superior and the study you quoted says the same thing

I quote

"Although more long-term studies are needed before a firm conclusion can be drawn, it appears, from most literature studied, that a VLCARB is, if anything, protective against muscle protein catabolism during energy restriction, provided that it contains adequate amounts of protein.

As you can see the key words are adequate protein not Keto. A carb diet with adequate protein would also have the same effect. I would argue a balanced diet with carbs would actually be more beneficial seeing as the goal is fat loss, carbs have a higher TEF and most people find performance at the gym is better when consuming carbs as they are the first source of energy to perform.

[AdamWW]

And so? Adam wasn't arguing about that Keto will cause muscle loss he stated its no superior and the study you quoted says the same thing

I quote

"Although more long-term studies are needed before a firm conclusion can be drawn, it appears, from most literature studied, that a VLCARB is, if anything, protective against muscle protein catabolism during energy restriction, provided that it contains adequate amounts of protein.

As you can see the key words are adequate protein not Keto. A carb diet with adequate protein would also have the same effect. I would argue a balanced diet with carbs would actually be more beneficial seeing as the goal is fat loss, carbs have a higher TEF and most people find performance at the gym is better when consuming carbs as they are the first source of energy to perform.

Yup, this.

My issue was with you saying this: "If you lower your carbs to sub 25 for a long enough period you will go into ketosis and that’s where the real fat loss happens."

And frankly, even if you don't like my body (which I could not care less about), I have less bodyfat than you, so if anything, I would be a better authority on that topic if we're really going to rely on stupid metrics of legitimacy like how much muscle or fat someone has.

[Whowasstandards]

And so? Adam wasn't arguing about that Keto will cause muscle loss he stated its no superior and the study you quoted says the same thing

I quote

"Although more long-term studies are needed before a firm conclusion can be drawn, it appears, from most literature studied, that a VLCARB is, if anything, protective against muscle protein catabolism during energy restriction, provided that it contains adequate amounts of protein.

As you can see the key words are adequate protein not Keto. A carb diet with adequate protein would also have the same effect. I would argue a balanced diet with carbs would actually be more beneficial seeing as the goal is fat loss, carbs have a higher TEF and most people find performance at the gym is better when consuming carbs as they are the first source of energy to perform.

It’s all relative to your goals if you’re lifting yes you absolutely need carbs to convert to glucose for energy but that’s not the argument. He said that it was “no different” if my goal is to cut without weights and one method is proven to be 100% muscle sparing and the other has been proven to be more catabolic then it’s not the same.

Ps adequate protein is a given without protein adequate protein in a diet kiss your gains good bye that goes without saying

[Mrpb]

I lose on average 15-25 pounds a month on keto.

lol.

(Study 100% muscle sparing effects on keto)

Not more muscle sparing than a carb based high protein diet.



https://sci-fit.net/ketogenic-diet-f...e-performance/

[AdamWW]

It’s all relative to your goals if you’re lifting yes you absolutely need carbs to convert to glucose for energy but that’s not the argument. He said that it was “no different” if my goal is to cut without weights and one method is proven to be 100% muscle sparing and the other has been proven to be more catabolic then it’s not the same.

Ps adequate protein is a given without protein adequate protein in a diet kiss your gains good bye that goes without saying

Neither is proven to be 100% muscle sparing because there is no such thing (aside from recomp scenarios or drugs) as sparing 100% of your muscle mass while cutting if you reach very, very low levels of leanness. SOME muscle loss will occur... and KETO will not protect you from that.

[Whowasstandards]

Yup, this.

My issue was with you saying this: "If you lower your carbs to sub 25 for a long enough period you will go into ketosis and that’s where the real fat loss happens."

And frankly, even if you don't like my body (which I could not care less about), I have less bodyfat than you, so if anything, I would be a better authority on that topic if we're really going to rely on stupid metrics of legitimacy like how much muscle or fat someone has.

Just because you look like you just left a concentration camp doesn’t make you look better don’t kid yourself.

No one was talking about protein intake the kids is basically doing keto without the benefit of ketosis, basically robbing himself. If you are to lift weights without adequate protein on ANY diet your gains will suffer this is common sense but wasn’t the argument to begin with.

Also you should read the study it is refuting what you are saying, they did 9 weeks without muscle loss. Remember that lean tissue loss does not mean muscle it could be tissue it could be water it could be any number of things

I finally see that you don’t understand keto and the entire reason muscle sparing occurs in the body is when ketosis occurs your body will get its energy from fat stores instead of glycogen since it’s been depleted

For the millionth time I posted evidence of this and you keep refuting truth

[Whowasstandards]

lol.



Not more muscle sparing than a carb based high protein diet.

Bro I posted an actual academic study you posted some child’s 3rd grade power point presentation.

You can say it’s not muscle sparing all you want the research doesn’t lie.

[Mrpb]

Bro I posted and actual academic study you posted some child’s 3rd grade power point presentation.

Check the source man, it's the biggest collection of keto studies you'll find lol.

Your 2006 review is way outdated.

[AdamWW]

Just because you look like you just left a concentration camp doesn’t make you look better don’t kid yourself.

No one was talking about protein intake the kids is basically doing keto without the benefit of ketosis, basically robbing himself. If you are to lift weights without adequate protein on ANY diet your gains will suffer this is common sense but wasn’t the argument to begin with.

Also you should read the study it is refuting what you are saying, they did 9 weeks without muscle loss. Remember that lean tissue loss does not mean muscle it could be tissue it could be water it could be any number of things

I finally see that you don’t understand keto and the entire reason muscle sparing occurs in the body is when ketosis occurs your body will get its energy from fat stores instead of glycogen since it’s been depleted

For the millionth time I posted evidence of this and you keep refuting truth

Again, personally attacking me does nothing, nor does it make the information you provide valid or relevant.

I suggest you change your approach to debates/conversations because it's not helpful to throw out insults and does not make you appear more intelligent.

[Whowasstandards]

Again, personally attacking me does nothing, nor does it make the information you provide valid or relevant.

I suggest you change your approach to debates/conversations because it's not helpful to throw out insults and does not make you appear more intelligent.

LOL? You started out by saying my post was stupid and negging me. My studies I posted are double blind get outta here troll

lol double blind keto studies... go to the misc bro. They love that sht there.

Says the guy using his kids power point presentations as “evidence” you’re part of the problem.

[Mrpb]

My studies I posted are double blind get outta here troll

lol double blind keto studies... go to the misc bro. They love that sht there.

[Whowasstandards]

Check the source man, it's the biggest collection of keto studies you'll find lol.

Your 2006 review is way outdated.

2006 is outdated? You’re asking for evidence saying this non sense now just keep your head buried in the sand.

What’s outdated is the SAD diet not keto, I’ve said it before and I’m sure I’m doomed to repeat this but the ones saying keto isn’t muscle sparing are not eating adequate protein AND/or not following the diet correctly.

[Mrpb]

2006 is outdated?

Yes outdated by dozens of more recent studies that are included in the link I supplied earlier.

https://sci-fit.net/ketogenic-diet-f...e-performance/

[CommitmentRulz]

I'm beginning to think keto causes brain damage...

[Whowasstandards]

Yes outdated by dozens of more recent studies that are included in the link I supplied earlier.

This isn’t a legitimate publication this is a gym rats blog.

“Authors
Adam Tzur (FB, SCI-FIT),
Brandon Roberts (FB, Researchgate, The Strength Guys)
Alex Leaf (FB, Leaf Nutrition, Examine.com)

Edited by
Alex Leaf (FB, Leaf Nutrition, Examine.com)”

What did I say that was wrong?

[Whowasstandards]

I'm beginning to think keto causes brain damage...

Actually keto increases synapses in the brain and is used to fight degenerative diseases, I think some people need to stop being sheep and stop accepting everything they’re told as absolute fact.