To eat, or not to eat? Help!
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oliviaforthewin
Posts: 5 Member
Hello everyone and thanks for reading! I am currently on week 6 of a cheat - free keto diet and let me just say I feel great! I'll provide you all with some general info: I am 5'9" and my SW was 269, and my CW is 245! I am so happy with my 24 lb loss so far! My loss has definitely slowed quite a bit which I know is normal especially after losing all of that water weight at first. I stay under 20g of net carbs per day, drink plenty of water, and try to include as many veggies in my diet as possible. I use keto stix every few days just to make sure I am still in ketosis and it has been consistently purple so I feel pretty confident that I am in ketosis.
Here is my concern: Some days I am just not hungry! I used the keto calculator to customize my macros and although I always stay under 20g of net carbs I find that it is hard to meet my protein goal. I am easily able to get enough fat in thanks to BPC, but I get so full that I find it hard to eat to meat the protein requirement. So some days I just stop eating for the rest of the day. Is it imperative to meet my macros or is it OK to stop eating if i am full? Could this be affecting my progress? I really don't want to be "skinny fat" from losing too much muscle mass. Any advice or help is greatly appreciated!
Keep calm and keto on!
Here is my concern: Some days I am just not hungry! I used the keto calculator to customize my macros and although I always stay under 20g of net carbs I find that it is hard to meet my protein goal. I am easily able to get enough fat in thanks to BPC, but I get so full that I find it hard to eat to meat the protein requirement. So some days I just stop eating for the rest of the day. Is it imperative to meet my macros or is it OK to stop eating if i am full? Could this be affecting my progress? I really don't want to be "skinny fat" from losing too much muscle mass. Any advice or help is greatly appreciated!
Keep calm and keto on!
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Ah the same questions I had for sure! If you are not hungry, dont eat. Your in essence fasting and fasting is when your body will turn to body fat for fuel, once you do get hungry eat at the macros you set - so you do get enough protein, not many carbs, and plenty of healthy fat. Good Luck! Once you get the science down with the WOE it gets easier better and results are great!2
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Hi, @oliviaforthewin, and congrats!
You're on the right track thinking about protein and muscle mass. You will burn some stored protein if you don't get enough for your needs, but it's hard to tell without actually testing (DEXA scan, for example).
You've probably thought about how to sneak in 10-20g of protein here and there, but it's just not appealing later in the day. ??
The only thing I can think of is simply to reduce your dietary fat. Considering we've all got 100,000+ available calories in our portable pantries, there's no need to consume fat for any reason other than satiety. But satiety isn't your gremlin! Could the BPC be putting too big of a dent in your appetite? If you can envision it, you could try replacing some of the added fat calories with other high-protein foods (fish, cheese, eggs, tempeh, or some combo...).
Good luck!
@Sunny_Bunny_5 -
@RalfLott I will try taking it easy with the BPC as it definitely making a dent in my appetite. I am guilty of having up to 2 per day so that makes a lot of sense. Thank you for your input!0
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oliviaforthewin wrote: »@RalfLott I will try taking it easy with the BPC as it definitely making a dent in my appetite. I am guilty of having up to 2 per day so that makes a lot of sense. Thank you for your input!
I feel your pain - sardines just don't blend the way cream and butter do! (Maybe beating the tar out of 2 tbsp. of cream and adding some vanilla extract + stevia to your coffee would keep the devil at bay?)1 -
oliviaforthewin wrote: »Hello everyone and thanks for reading! I am currently on week 6 of a cheat - free keto diet and let me just say I feel great! I'll provide you all with some general info: I am 5'9" and my SW was 269, and my CW is 245! I am so happy with my 24 lb loss so far! My loss has definitely slowed quite a bit which I know is normal especially after losing all of that water weight at first. I stay under 20g of net carbs per day, drink plenty of water, and try to include as many veggies in my diet as possible. I use keto stix every few days just to make sure I am still in ketosis and it has been consistently purple so I feel pretty confident that I am in ketosis.
Here is my concern: Some days I am just not hungry! I used the keto calculator to customize my macros and although I always stay under 20g of net carbs I find that it is hard to meet my protein goal. I am easily able to get enough fat in thanks to BPC, but I get so full that I find it hard to eat to meat the protein requirement. So some days I just stop eating for the rest of the day. Is it imperative to meet my macros or is it OK to stop eating if i am full? Could this be affecting my progress? I really don't want to be "skinny fat" from losing too much muscle mass. Any advice or help is greatly appreciated!
Keep calm and keto on!
There will be days when you are just not that hungry, don't eat anymore.
There will come days when you want to eat all the foods. I think this is a sign you are getting in touch with your body's needs. And I think of that as a good thing.
You might want to check out the threads in the launchpad about IF.
As RalfLott mentioned use that portable pantry you carry around.1 -
The fat is stored in our bodies to be used as fuel when we cannot eat, so use it. Our bodies are too smart to use muscle for fuel when there is fat to be used. That is what it was put there for, so if you are not hungry, don't eat and use the fat that is stored in the pantry.1
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The fat is stored in our bodies to be used as fuel when we cannot eat, so use it. Our bodies are too smart to use muscle for fuel when there is fat to be used. That is what it was put there for, so if you are not hungry, don't eat and use the fat that is stored in the pantry.
Doesn't quite work that way....
Even in ketosis (or starvation), your body still needs some glucose for certain functions, and it can prestidigitate it from stored protein but not from fat. So you still need to consume some protein, maybe 80-100g on average.
http://community.myfitnesspal.com/en/discussion/10395995/of-calories-or-not-it-s-a-high-protein-diet-or-it-should-be#latest2 -
I would choose a protein minimum and make sure you hit that, even if it means lowering hte fat a little. (Don't feel like you need to eat *all* your calories, but you don't want protein to be overly low.) A rule of thumb some of us here follow it to view carbs as a maximum, protein as a minimum goal and fill in the rest with fats (to satiety).2
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We have two great tools that people forget about. Hunger and saity. Learn what they really feel like and use them. Someone with many pounds to lose won't lose any muscle skipping a few meals. That's a problem for body builders cutting to get ripped!
Cheers3 -
You could replace your second bpc with a Keto protein shake! I've seen people talk about a chocolate one before though I've never tried it. Protein shakes always tasted like a vitamin drink to me and those make me gag. I've been considering trying some sort of Keto protein drink soon, so if you do try it please make a post and review!1
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Bpc will be your friend when you need to stop losing weight. If your goal is losing body fat then just skip it.
Protein is waaaaaaaay more important for long term overall best metabolic health. Lose a bunch of muscle now because you're too full from barely nutritive fatty coffee and all you gain is a lower BMR... long term weight maintenance becomes more challenging or continued weight loss for that matter.
The only other reason to drink bpc besides slowing fat loss would be to boost blood ketones for therapeutic reasons such as treatment of epilepsy for example.
Ditch it. If you feel the need for breakfast have some eggs. Otherwise drink black coffee or use minimal half n half and continue fasting until later in the day.2 -
Along the same lines as @Sunny_Bunny_ is saying, you may want to skip the BPC. The main thing I would say is, focus on eating real food. Consuming fat just for the sake of getting fat is not really a good idea. If you focus on eating real food first, you shouldn't have any issues getting enough protein.
Beyond that, if you aren't hungry, don't eat. I promise you won't starve to death.
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Stupid question...what is BPC???1
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thanks for all the information guys! Today I skipped the BPC in the morning and was easily able to meet my protein goal! Woohoo!4
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Ha - Victory!1
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stacymarie01 wrote: »Stupid question...what is BPC???
Certainly not a stupid question! I had to look it up too!0 -
Begin Pounding Calories?1
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Basically, Prohibit Carbs.4
