21 day rapid weight loss- Diary is open- suggestions?

viren19890

Hello,

Recently made a thread about fat loss but I can't go through with it because I'm a vegetarian and it'll be extremely hard for me to follow it. So I decided to just lower my calories for 21 days.

Since Jan 9,2016 I've dropped around 28 lbs and just recently realized that I've run out of time for a challenge and I got only 3 weeks left.

I've designed a diet with low carbs and high fat/protein to see how much weight is in this Ketosis that all talk about.

Don't be mad at me- it's only for 21 days. I've kept it all real food- other than some protein which comes from Whey which is in a box.

Are my carb levels low enough? Fat high enough? Basically 40 protein and 40 Fat and 20% carbs.


Apparently it's counter productive to go full beast mode in the gym during hardcore diet plan so I'll cut it down to 2 days a week instead of my regular 5 days. 2 days strength and 3 days slow walk or HITT or boxing.

Please look at the Saturday May 28, 2016 - and you'd see my action plan. I've kept cals at 1900 so continue my streak lol


Thanks again. I'll include ya'll in my winning speech.

WBB55

Probably not low enough carbs for keto. 55 net. But... maybe. You'll probably be miserable, if you don't keep your electrolytes up. 40 net (or lower) is a better bet to get and stay in keto.

viren19890

WBB55 wrote: »

Probably not low enough carbs for keto. 55 net. But... maybe. You'll probably be miserable, if you don't keep your electrolytes up. 40 net (or lower) is a better bet to get and stay in keto.

Oh I see, I though it was based on % not grams. Mine is 20% based off 1500 cals a day.

WBB55

If you want to go by %, I'd shoot for 5% carbs if I wanted to be in keto

viren19890

WBB55 wrote: »

If you want to go by %, I'd shoot for 5% carbs if I wanted to be in keto

oh wow. I'd have to re-think the entire diet plan. Damn. Ok thanks.

sammyliftsandeats

The amount for keto is generally 50g or less of carbs but if you are very active, you may be able to get away with a higher amount. But the amount is very individual.

Ps. Keep up with your electrolytes if you are going to drop the carbs. When the carbs are being depleted, it takes the water with it and with that goes the sodium.

StewartsLanding

ok - I am new here - what is keto you are talking about. I am looking to lose a lot of weight. I was injured and could not work out for a long time. Three surgeries later and I need to lose a lot. I am back in the gym now but having trouble losing much. Lost 5 pounds in 3 months.

ShrinkinMel

Might work might not. I imagine that last bit is extremely hard when you are already so close to a healthy weight with a pretty darn low bf% from the looks of you. Good luck and well done on you success. Win or lose the challenge you have already won.

maxit

Your Saturday entries look pretty on target to me. Your category headings are quite entertaining MFP makes you enter percentages for macros but that doesn't mean you have to hit them if they don't work for you - just add up the totals and decide what DOES work for you. If you find you are urinating a lot more than usual, that's a sign that you are headed in the right direction for keto (it doesn't happen over night). But you DO need to be mindful of keeping up with electrolytes - sodium and potassium. Depletion can lead to feeling like crap (at best) and death (at worst). The "low sodium" salt products out there have a reasonable sodium/potassium ratio and I would suggest using that product liberally.

viren19890

samanthaluangphixay wrote: »

The amount for keto is generally 50g or less of carbs but if you are very active, you may be able to get away with a higher amount. But the amount is very individual.

Ps. Keep up with your electrolytes if you are going to drop the carbs. When the carbs are being depleted, it takes the water with it and with that goes the sodium.

maxit wrote: »

Your Saturday entries look pretty on target to me. Your category headings are quite entertaining MFP makes you enter percentages for macros but that doesn't mean you have to hit them if they don't work for you - just add up the totals and decide what DOES work for you. If you find you are urinating a lot more than usual, that's a sign that you are headed in the right direction for keto (it doesn't happen over night). But you DO need to be mindful of keeping up with electrolytes - sodium and potassium. Depletion can lead to feeling like crap (at best) and death (at worst). The "low sodium" salt products out there have a reasonable sodium/potassium ratio and I would suggest using that product liberally.

I'm putting salt/pepper on everything. I am also taking Multivitamin called Centrum.
I can actively start tracking water intake and keep adding more and more water.

Also adding lemon juice (tsp or tbsp) worth in the food.

It says it takes 3 weeks for keto to begin lol - by then it'll be all finished.

viren19890

ShrinkinMel wrote: »

Might work might not. I imagine that last bit is extremely hard when you are already so close to a healthy weight with a pretty darn low bf% from the looks of you. Good luck and well done on you success. Win or lose the challenge you have already won.

Thanks a lot. According to BMI I'm still obese lol

dhimaan

21 days of keto will not do jack *kitten* for you. It may if you couple it with 2-4 hours of cardio and heavy lifting. Good luck with that.

WBB55

Keto if you're low enough with carbs will start within a day or two, though your body won't be fully adapted for longer.

Signs of keto for me are thirst, a different smell to my urine. You might go through some withdrawal-like symptoms, too, at first. For a week or so.

But if you're bouncing near the top of the carb limit, it might take longer.

Also remember for keto to not let your protein get too high. 1g per 1lb of lean body weight, is a good goal. And if you're feeling low on energy, you need to eat more fat. Like 60-70% fat for keto.

If you want more engineered/scienced food, studies with people with seizures using keto show that you can eat overall more carbs and remain in keto if you replace your fats with MCT oil. Up to 80g or so of carbs if something like 1/3 of your calories are coming from MCT oil. You buy it at health food/supplement stores. I don't use MCT myself, but essentially it's one of the ingredients in bulletproof coffee, if you've heard of that. AND for the vegan in you, MCT oil usually comes from coconuts.

viren19890

WBB55 wrote: »

Keto if you're low enough with carbs will start within a day or two, though your body won't be fully adapted for longer.

Signs of keto for me are thirst, a different smell to my urine. You might go through some withdrawal-like symptoms, too, at first. For a week or so.

But if you're bouncing near the top of the carb limit, it might take longer.

Also remember for keto to not let your protein get too high. 1g per 1lb of lean body weight, is a good goal. And if you're feeling low on energy, you need to eat more fat. Like 60-70% fat for keto.

If you want more engineered/scienced food, studies with people with seizures using keto show that you can eat overall more carbs and remain in keto if you replace your fats with MCT oil. Up to 80g or so of carbs if something like 1/3 of your calories are coming from MCT oil. You buy it at health food/supplement stores. I don't use MCT myself, but essentially it's one of the ingredients in bulletproof coffee, if you've heard of that. AND for the vegan in you, MCT oil usually comes from coconuts.

People suggest taking a re-feed day every 7 days or so?
Do I need that? because I'd be on it for only 21 days.
I have my carbs at 58 grams a day now. I re-adjusted my diary.

DeficitDuchess

I'd never consume anything less than 130 grams of carbohydrates, it's necessary for brain function; according to my Dietitian & I myself have to be low carbohydrate because of my liver condition. My liver stores sugar but doesn't convert it to energy but that's the minimum even for me, at being: female, 5' 3", 154.0 pounds & sedentary.

Jams009

I know this is totally unsolicited, sorry, but you will probably feel like complete crap for those 21 days. Is it really worth it just to meet some arbitrary challenge?

Edit: This might be helpful though: https://www.reddit.com/r/vegetarianketo