Protein amount? ketogenic? mixed approach?

It generally boils down to counting calories accurately and removing or cutting back on trigger foods. If low carb does that then do that, if it doesn't seem to help then get a scale and weight your food and try to eat at a measured deficit. Not rocket surgery.

no point in keto unless you have some type of metabolic disorder or just generally prefer eating that way, there is zero fat loss benefit over a carb based diet of the same caloric deficit

Endlessly varying around your macros is not going to help. You just need to drop your calories, plain and simple. Make sure you are weighing your food properly too, you might be eating more than you think.

Only time macro ratios are actually important is when you are building muscle and in a calorie surplus. You still need healthy amounts of everything when losing weight, but just not as important to hit "x" grams of protein as it is to be in a calorie deficit.

See your doctor and get a referral to a dietitian. The weight loss thing is really not all that complicated. Those two visits will set you up with a plan that works for you, specifically. You won't have to wonder if you're doing it right, because you'll know you are.

Sounds like you're on information overload to me - trying too many different recommendations. What I would do in your shoes, is pick a book - if you want to do low-carb, start with Atkins - and follow the diet plan strictly for two months. Do this to simplify the information. Then figure out if you need to make adjustments.

The most likely adjustment will be to your calorie intake. Use an online calculator to estimate how many calories to eat. Then start dropping in increments of 50 (for a few weeks at each level) until you start losing again. The calculators are not always correct for everybody, so your problem might be as simple as eating too much.

In another forum, somebody talked about having a doctor do a metabolism test to estimate their calorie needs. If you can get this done, that will be more accurate than the online calculators.

Going too low on carbs can be troublesome because you need vegetables.
Going too high on protein can cause problems. I don't know how high is too high. The only recommendation I've ever been able to find on this matter is 35% of total calories for the upper limit. That wasn't from a very reliable source, either. But it's all I could find.

You need to eat fat. Pick your total calories, your carb limit, and your protein target. What's left in your calories tells you how much fat you need. If you end up decreasing your calories, the decrease will probably result in less fat. This is because you need enough vegetables - and these have carbs - and you need so much protein to maintain/build muscle. So the macro that's easiest to adjust is fat.

If you want to do low-carb, then join a low-carb group so you can get advice from other low-carbers. This will help because you'll get less variety in answers, so it will be easier to avoid information overload and conflicting recommendations.

eraser51 wrote: »

@‌kalikel
well I had hoped it would be this easy... but the docs all recommend low fat dietitians which didnt work before.

@psulemon‌
nah I tried it easily over 6 months to further adjust the diet.. so the stall continues... so to say


but there is no starvation mode right?

Do you use a food scale and do you log consistently?