xosummerrainxo wrote: »

Thanks! Is is true, that it is not needed to keep fat at the typical keto 70-75% for ultimate loss. And to always eat your protein number even if your not hungry. Can you guys touch on these things and how you lost on/around these things? I am nowhere near what my protein number says I should be at when I play with these calculators. (Nor was I, when I lost previously) However, when I do try to up my protein just to reach that magic #, my fat sky rockets, when I would rather loose it off my body. lol Any Insights please?

Well, for me my loss is an on-going thing that I hope I see each day. Protein is something I try and get everyday, fat is something I try and limit, and mostly don't go past my numbers on if I have a well balanced day to start with. Carbs are for veggies, powders, and anything else that might have them (cough drops, meds, whatever the day might require). Cutting the carbs out from sweets is working pretty well.

I re-calc every 10lbs or so, or if I stall for a while. I try and eat to a 0.8g-1g per lean body mass pound macro on days I bike. I didn't do that today though, just didn't feel hungry or need to do so. Mostly my goal is to hit my numbers so I'm well fed during the day and don't struggle with feeling starved. I'm already at a 20-28% deficit, but feel fine eating that low.

If you have a day where you're still hungry all the time, my goto was a fat shake. Melted tbsp of butter, tbsp of coconut oil, and then pour it into or pour in 200-300ml of almond milk, unsweetened. Chug is on down, fatbomb. That's usually 10-20g of fat in a cup. It's certainly not for everyone.

Also, consider nutrient deficiencies that might cause specific cravings and address those. As I mentioned before, keep in mind the ever present hormonal issues that dog us all. The body is really good at turning stuff into fat when it's stressed.

If you're still having trouble, cut out all artificial sweeteners and try a meat, veggies, fats only plan for a week. Get all your nutrients from the foods you make, and not from pre-made or keto sweets. When you're really hungry, butter melted from a pan with meat drippings is so good. Fat, salt, meat.

Consider that you are potentially running a bit dehydrated and thirst is really the hunger you feel? Maybe try ketorade. It's my staple. Soup stock also works, make sure to check labels for carbs and such.

I dunno if there's anything else I can remember offhand. The mental game is more of the battle than the eating part. If you're not in a good headspace, it can be hard to stick with it. This is all still relatively new for me. I'm in since July and lost my 95. Others who have been around a lot longer might have better advice. I've not even hit maintenance yet.

Good luck, and stick with it!