im losing over 1/2 a kilo a day?!

is there a medical reason for you to be on such low cals, and losing so quickly?

if not, i'd suggest increasing your cals....how did you calculate 1100cals in the first place? you likely need more than that just to survive. you have 44lbs to lose -whilst this isn't insignificant, it's not excessive. losing slowly will be more sustainable and probably happen due to lifestyle changes that are sustainable for life, not just a few weeks or months.

Most of it is glycogen being depleted. There is some fat being burned from your caloric deficit and eating low carb but if you don't up your calories you will start to lose lean body mass.

Don't worry about losing muscle mass, unhealthy, etc. if you feel fine.

You can lose all the muscle you have and gain it back later.

Your metabolism won't be 'ruined' permanently.

Human bodies are extremely resisiliant and adapts to changes. It's designed to 'survive'.

Just listen to your body and if you can do it, do it. If you get burnt out, stop, take a break, reassess. Easy as that.

Don't heed words such as 'you MUST eat 1800 kcal and keep your macro 40/20/40, etc to maintain max. muscle mass' blah blah.

With only 30lbs to go I am guessing you would not be considered high BF%. Maybe high end of normal. You should be aiming for no less than 1800 Net at your height and weight.
I am sure, even assuming you are in Keto, that at 1100 calories you are not getting enough fat and protein to spare your lean muscle mass.

thanks for response.... my body feels like i have more energy than i have had for a long time. i am not starving myself, im eating enough to be comfortable without being over full so i think its good?

Yes, you're fine. Don't worry about muscle mass/lean body mass for now since it seems like you are not exercising and using diet as a main means to lose weight.

Everybody's different. You don't need to eat 1800 or 2kcal / day even if someone at your 'goalweight' needs that amount to maintain their weight. You might need 1500kcal to maintain that weight, but if your life style and choice allows it + you feel healthy and full, you're good.

This may be an extreme example, but do you think those hunters in the tribes in Africa that 'hunt' care about eating 1800 kcal to maintain max. lean muscle mass? They look lean and fit enough to me.

You hear about the 1800kcal, lean body mass, macros, all that stuff because people read the same articles that were copy/pasted by one person, then circulated to millions of others.

Don't worry about lean muscle mass ????? Why not, if you lose muscle, your BMR is lower, your BF% is higher at your goal weight which means you will probably want to lose more since you don't look like you though you would at that weight, etc.

Someone at his goal weight would need more like 2200-2500 to maintain

Exactly ... to maintain, i dont want to maintain! i want to lose and unless im at a healthy deficit which i think i am surely i will be fine and continue to lose?

To maintain you will probably be in the 2200-2600 cals, so to lose anything less than 2200. the bigger the deficit, the more lean muscle that will be lost.

How many grams of fat and protein are you getting now on your low cal diet?

Do you eventually want to return to regular eating? How do you think your body will respond to that? This may just be setting you up to gain weight back once your normal diet resumes. I also worry that you aren't getting sufficient calories to support your body. I would rethink this dangerously low calorie keto diet.
Please take a look at these threads. Understand that VLCD's have a way of biting you in the bum eventually and sooner rather than later in so many ways.
http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

i dont plan to go back to carbs..... i dont have a great tolerance for them. so everyone seems to think i should up my calorie intake?? if i have more energy than normal, sleep well..... and do not feel hungry (im eating three big meals a day) plus a couple of snacks surely i dont need to up my calories?

Whenever you mention 'low' calories or extremely low ones, people freak out.

I, myself, don't eat as low as you because I do a lot of olympic/power lifting and plymetrics. I only eat, however, around 1900 - 2200kcal, which is quite low for the 2 + hours I put in daily of mobility/plyo/circuit/HIIT at 6 foot 245 lbs. I am losing at around 4-5kg/month.

In your case, you're not exercising. 1100kcal IS LOW; however, I don't sense from your response that you want to become an athlete, lift heavy weights, or walk/run a lot. You just want to be skinny.

In that case, what you're doing is fine, BUT

just like how your body will build resistance to antibiotics if you take it for too long, it will do the same if you eat at 1100kcal for a prolonged period of time.

You can eat at 1100 kcal , but force yourself to eat at your current 'maintenance' here and there.

For example:

1100kcal for 3 weeks... then 3kcal for 1 week.

1100kcal for 3 weeks... then 2900kcal for 1 week(since you lost a bit of weight)

**** eventually *****

1100kcal for 3 weeks... then 2300kcal for 1 week

**** then ****

2200- 2400kcal for 4 weeks and see if your weight fluctuates. Find out your maintenance.


IF you eat 1100kcal for say, 6 months, it will not be healthy and you will also have a high risk of 'rebounding' after all the weight loss.

its not an extremely low calorie diet at 1100.... im having 107 grams protein and around 70grams fat. most threads state 500 - 800 as extremely low??

That is nowhere near enough protein to spare you lean muscle. You should be aiming for 0.8 to 1.2 grams per lb of lean body mass. So at 253 lbs (115*2.2) 253*(1-0.275) you should be getting 147 to 220 grams of protein per day, and a minimum of 88 grams of fat (0.35*253). And in Keto these numbers are usually exceeded.

There is no way your body would be able to breakdown enough fat for you to make up the shortfall in cals, especially once you factor in a larger deficit due to exercise. The body can only access so much fat in a given time frame, the rest will come from muscle.

i walk around 2 miles a day.... do two runs a week of around 3miles each.

thats it.... no other excercise apart from working on the 7th floor with no lift so up and down 7 flights of stairs 2-3 times a day.

Surely if my body would tell me if it needed more?

No, your body won' t always tell you to eat more; for the most part, bodies tell you something is wrong after a lot of damaged has been done. Just think of cancer patients... they don't find they have cancel until there is really bad signs not when it first develops in their bodies.

Also, how do you think anorexics do it? The fact is, you lose lean body mass while in a catabolic state. It's part of the natural process. You help prevent that with protein and resistance training. For long term success, it's kind of irresponsible to suggest not to worry about muscle. Lean body mass is directly tied to your metabolic rate, bone density, immune system, etc... If you eat prolong periods of time at low calories, your RMR and BMR will adapt and burn a lot less calories. This in turn decrease your TDEE or maintenance calories. This is why most diets do not work for long term. Many, such as WW, will decrease calories significantly, so they keep making money. In turn as soon as you start eating a bit more normal or start tracking calories, you gain back since you now have a lower maintenance value. So edwardkim was right, your body is very adaptive, but if I was you, wouldn't you want your body to maintain at 3000 calories as opposed to 2200 calories? Wouldn't you wants strong bones, tissue, muscle fibers? I can tell you, I am 5'11, desk job, 186 lbs, 31 years old and exercise 5-6 hours a week and lose 1 lb per week. The nice thing about that, through all my weight loss periods and maintenance periods, my TDEE has never dropped below 3000 calories. So when I started at 220 to now, even if there was metabolic adaptation, my total daily energy expended maintain due to increased intensity for exercise.