Almost to goal!!!
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HFlippin2015
Posts: 49 Member
im excited to say that I'm approaching goal weight very rapidly! Yay!!! I have been eating less to 15gm of carbs usually less for awhile! Even though I'd like to stay low carb for maintaince id like to up my carb intake to enjoy foods now and then that i have refused to let myself eat. However I don't want to gain a lot of weight or send my body into "shock" any suggestions on how to appropriately introduce more carbs into my diet?
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Congrats!
I recommend just upping it about 5g per week to ease yourself into the change until you reach your comfort level. If you are wanting to stay in ketosis, that will also help you determine where your personal ketosis cut-off is with a lot of accuracy. There won't be any shock if you go slow. You'll know when you hit that cut-off. And then you can back off.
For me, I know when I've eaten too many as I WILL gain 3-7lb of water weight overnight. It depends on the kind of food I've done it with. If its LC-food, and I've just gone a little too far, then it's at the lower range. But if it's high starch or fruit or sugar/corn syrup, it does the high number. Sometimes I indulge, but I make sure to keep it not often. The water weight goes away 5-7 days later if I go back down to my normal ketotic carb level.
For me knowing it's just a temporary one-off, I don't freak over it.
I'm personally struggling with my weight right now. I hit my goal weight in Dec, but immediately it bounced back up and I've been waffling between 2 and 6lb over my goal weight since then. My carbs haven't changed. And I'm trying to build muscle. I just haven't found the calorie level yet that is perfect to keep it where I want. My body seems determined to be around 2 or 3lb up. Frustrating. But my clothes still fit fine, and I still look like I'm the same weight, so I'm just trying to give my silly metabolism the time to stop freaking out over yet another change and stabilize.
I tell you this...(See! I DO have a point to my rambling!) so that you aren't surprised if it takes a few months at maintenance to get everything "locked in." This is an endless marathon and your body is still going to be occasionally silly and so is the scale, as it ever has been. It takes a little time for your body, and you yourself, to figure out how to find the perfect conditions for cruise mode. It may take a little time to "settle in" to maintenance.
Anyway, keep up the fantastic work.0 -
Go slow. Really slow.
In my opinion, maintenance is for life, so you're looking for a new 'normal', not just being able to slam some carbs again.
If your goal is continued ketosis for the health benefits now would be the time to start testing for blood ketones. Which oddly enough is backwards from what most people do.
Be very clear on what you add / increase, then do only that and monitor a week or two to see how you respond. Add or adjust accordingly.
Hassle?
Maybe.
But rebounding 50 lbs and having to start over is way worse than carefully paying attention to your body, what you eat, and what it does to you. Don't ask me how I know that.
If you just went low carb to tone up and drop 20 lbs my advice seems ridiculous. If you start at 350 and needed to lose 1/3 of your body weight just to survive it's a different story.
Good luck!0 -
I agree with @baconslave's advice. I hit my original goal weight recently and decided to try to lose another 3-5 lbs (trying to get body fat to 24%) and also focus on strength training.
I did bump up my calories by 50/day so that adjusted my macros a little bit. I also plan to increase very slowly so I can figure out my sweet spot. I know if I get closer to 100 gm carbs I'll struggle far more with hunger and cravings. I'm guessing for maintenance I'll probably be somewhere in the 50-80 range but we'll see. I also haven't decided if I want to try to stay in ketosis long-term or more general LCHF. Not sure if this is helpful but just sharing my own thoughts and approach fwiw. Good luck!I've done so much yoyoing, I really want to be careful this time around!!
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Thanks everyone0
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