-Diablo's Notizen, 04 Mai 16

You lost as the same rate in both phases, because you adjusted your calories to compensate for your lower burn. Every 5 lbs I lose, I see a good difference in my daily burn. Good job! 

I'm not positive how you should go about maintenance. I personally would start with going to 1500 calories the first week, then 1800, and so on while monitoring the mirror and scale. 

Brother Phil, If your looking to test the waters on maint calories, Try using Eggs. Thhey are consistant. Have GOOD nutrition and are right around 100 calories each. Add a couple and see how your weight hold. Pretty much exactly what diablo said. Im just saying eggs for the consistency in calories and compact nature of the nutrition. 

The routine I've gotten into has become something of a crutch. You read articles like the one in the NY Times about The Biggest Loser contestants struggling after the show and I don't want to fall into that category and I think planning ahead is the only way to avoid it.  

@Phil - I did not read the NYT article, but your situation is distinct from that of the TBL participants in one way that I believe is extremely important. They never developed internal discipline and their own success system in their home environment. It was all externally imposed. Given that, it would have been remarkable if they had retained their losses. Looks to me like you are in a much better place. 

@Phil. You may want to take a look at some of the "Reverse Dieting" resources. reverse diet resources http://breakingmuscle.com/nutrition/reverse-dieting-what-it-is-and-why-you-should-try-it http://www.bodybuilding.com/fun/reverse-dieting-4-reasons-your-best-diet-might-be-reverse-diet.html http://www.coachcalorie.com/reverse-dieting/ 

Phil, you gotta remember what those people did to their bodies. It was not just their diets. They TORTURED themselves. forcing their bodies to survive on such low calories while being under such intense physical stress caused VERY BAD consequences. you will be fine brother. And if you start gaining just drop 100 calories off. 

AND what Jimmie said. :) 

the only thing that we have to limit is the appetite. We shouldn't have to go without any food group. Just just limit each of them. You can get fat eating to much lettuce. We all need to learn control. 

Although I agree in part with what Georgia just said, DAMN that would make for a sore bum and distended guts eating THAT much Lettuce. lol. YES I was intentionally making light. But I agree, as long as all other metabolic issues have been overcome. I still agree with Diablo as well. But I still say as long as metabolic issues have been overcome. 

Keto/LC worked great for me for a time, early on, and I have no regrets in that it got me thinking about some things in new ways, not just eating, but cooking. But it pains me to see some of the claims surrounding it - such as the idea that nobody ever has to count on HFLC - it's just plain wrong, especially if, like me, you've not got a massively high TDEE/BMR in the first place. It is incredibly easy to out-eat your TDEE if you've got numbers like mine, and like things like salmon, avocados and butter as much as I do. This was years back, but I'd stayed in a ketogenic state for over a year and saw the first few months of steady results gradually slow down. This past year, I had enough of wavering and tried instead to just aim for a 500 calorie deficit, give or take, per day, as close as I could. I still make a point to eat fats and proteins with almost any meal. It is the way I stay happy, satiated and motivated on 1200-1300 per day, average. (I go higher on days when I burn more, only by choice. I'm not in a hurry.) This hasn't let me down. This past month I've started tapering it off a bit as I head towards my final goal, because I feel I need to get used to that slowly, sensibly. I've lost steadily over the past year with all the stuff people get told they can't eat on this diet, or that one - with butter, with sweet potatoes, beer, double burgers, my homemade sourdough (when I eat bread, it's my real sourdough), bananas, oats, berries, eggs, oily fish, whatever. Because my numbers are modest, I still make concessions - I'll skip the bun, to get the beer, for instance...or instead of white potato mash, I'll do roasted cauliflower with sweet potato, mash THAT, and have it instead - more filling, more nutrient dense, still tastes awesome. The only foods I really avoid are the ones I don't like - thankfully most of them not very nutritious anyway. I aim now for protein around 75-100g per day, then the rest, I generally don't overthink it too much and it comes out about 50/50 % of calories fats-to-carbs. Some days skew left, some skew right. Even with a year of this, I've not felt awkward on trips, never had to order "special meals", never felt tempted, or even that hungry. There's nothing I can't have, I don't believe in the "punishment-reward" mindset about food, and when I plan meals, I plan to get full on them, so it all sort of solves itself. I lost a lot of weight at an age when women are repeatedly told we can't do it. That's my 2p thrown in.  

Yeah, grats on your progress! That is the biggest reason I am glad that you don't have to eliminate certain macros, the flexibility. I love being able to go out to eat with the family, without having to worry about it. 

I treat carbs as if it is poison in my food....it is the enemy and we don't need any to survive....Doctors told me maybe in six months i will be dead or in a coma...the elimination of carbs in my diet saved me... i was 20.5 blood fating sugar and in three months 5.0..where below 6.1 is normal...so diablo loosen up cause you don't know every thing. 

@Real_gone_girl....when I read your post I could have just went, ditto, ditto, ditto with just a few small exceptions. My early experience with LC was with Atkins in my early forties (about 15 years ago)...worked really well for about 1 1/2 years, then I drifted away from it. Now my recent diet monthly macros are averaging 24 - 28% protein, with fat & carbs filling the remaining calories at approximately 50/50 to 60/40 ratio depending on the month. My fat % may run a little higher than carbs as I do love salads (calories from the salad oil) and I use almonds to snack on and keep hunger manageable...other than those items the rest of the fat is incidental. I also have to be a little more careful with high GI and calorie dense foods than some folks, as I have a sweet tooth and a genetic pre disposition to diabetes...not a good combination...but with planning not the problem it once was for me. Last summer my blood sugar wasn't as bad as Fred's but it was firmly in the high end of pre-diabetes....All good now, in fact things rapidly improved in the first two weeks of my diet change, with markers and resting heart rate returning to normal levels and a much improved overall healthier feeling...probably due to reduced inflamation but not 100% certain. Since then I've tried to target sustained, slow weight (fat) loss and so far I have succeeded. Looking to stabalize in maintenance mode soon at current weight to possibly 5 pounds less, not sure yet what the number will be...will be really dependent on sustainability, health, strenght and endurance. 

So you couldn't control your intake and that somehow makes the facts less than facts fred? Give me a break.  

Not for nothing but after at least 6 months on LCHF and Keto ways Im burnt out. Changed carb percentage up protein up and fats down. Feel a whole lot better.  

More social gathering friendly and tastier. Goes a long way for adherence for me. Glad you feel better patty! 

Hey guys - for anyone that heard about that Biggest Loser study and read this and feel at all worried about it - I just want to throw this out there: Never mind the fact that there was no control group, never mind that a sample size of 14 people is stupidly small to even be considered scientific, and never mind that the conditions under which they lost initially are just bullshit to begin with as they are hardly natural, average, or sustainable....(To be clear, the entire article infuriates me because it's poorly conducted "science", and because it's the kind of damaging message that ultimately would DISCOURAGE people and make them afraid of losing weight)....so I just want to throw this out there: their RMR model is crap. This is the model they used, generated using a software that followed a "best fit" model against the 14 participants - (and btw, FatSecret, anytime you guys want to give us effing line breaks and carriage returns on these posts, it'd be appreciated.) But this model does NOT prove out well against traditionally accepted BMR calculations (be they Mifflin/Katch, etc.) ....it gives really odd results - try it yourself: 1001 + 21.2 * ffm + 1.4 * fm -7.1 * age in years + 276 (note: only add the 276 if you are male). Compare those to calculations via more traditional means with your own numbers, and see if you don't come up uneven. There are prior studies that directly contradict these results - some, done on keteogenic dieters that didn't experience a significant metabolic slowdown, some done on intermittent fasters (no slowdown), and larger studies across populations that lost weight, without regard to HOW, which found that only 15% of the participants even had any metabolic slowdown, and even then it was 3-5% on average per person. Even if it's demonstrated that someone who is massively obese and loses a lot of weight has a lower final BMR than someone who is of the same weight, who was never overweight to begin with, the takeaway is this - this is a shitty RMR model, similar studies conducted on the general population in more normalised circumstances do not yield the same dramatic results in terms of metabolic impact, and if anything, this simply makes more of a case for sustainable, SENSIBLE rate of weight loss - hurrying is not your friend here - and in any case, some of this can be mitigated by working to build/preserve muscle tissue in both men, and women. 

ty Diablo appreciate your insights along my journey