How do I know if I have achieved fat adaptation and how would I know if I am there?
jjf1125
Posts: 3 Member
Once fat adapted, I was thinking of doing a low carb keto at 800 calories a day. Somewhere I read that if I am fat adapted then this would accelerate weight loss. Has anyone tried this?
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Yeah....ummm...Don't do 800 cals a day. It's against site rules to promote unsafe diets, and that's not a good idea. Fat-adaptation feels like you hit the energy, chill-appetite, and no-cravings motherload. But calorie deficit is how we lose weight. Fat-adapted or not.
Eat a reasonable calorie deficit for your height, weight, and activity level. Then consistently follow it over time. You'll lose weight. Safe weight loss is 1-2lb per week. Also, low-low calorie diets are notorious for being unsustainable. You have no energy, you get hangry, and you feel like trash. And when you can't stand it anymore, you faceplant into all the things and regain all if not more. Best to do reasonable and steady. Then you'll get to your goal. Instead of burning out and quitting, relapsing, regaining, and the finally way-later restarting.
Trust me. I lost about a billion pounds crash dieting and regained it back every time. I lost almost 100lb using keto and MFP. I kept it off for about 5 years until Covid quarantine hit last year. Then regained 15. I'm relosing it using the method I described to you above.
Don't sabotage yourself with so few calories. Use MFP to find your appropriate deficit and calorie goal.
Best wishes.
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Agree with Baconslave, 800 cals is not even enough to meet your Basal Metabolic Rate (BMR) needs per day. However, you can lose fat on a PSMF of about 800 cals per day, but the recommendation is to do one day per week, or maybe 1-2 days per week, with full calorie refeed days in between to prevent your metabolism from slowing down. Search online for Protein sparing modified fast. Maria Emmerich has great recipes for those days.
It is actually hard to do more than a couple days in a row, though! I think people use it on and off, to kickstart a keto diet.1 -
Agree with Baconslave, 800 cals is not even enough to meet your Basal Metabolic Rate (BMR) needs per day. However, you can lose fat on a PSMF of about 800 cals per day, but the recommendation is to do one day per week, or maybe 1-2 days per week, with full calorie refeed days in between to prevent your metabolism from slowing down. Search online for Protein sparing modified fast. Maria Emmerich has great recipes for those days.
It is actually hard to do more than a couple days in a row, though! I think people use it on and off, to kickstart a keto diet.
PSMF is an advanced dieting technique that is mainly protein and it sucks (from experience). And should be done for short periods of time with refeeds.0 -
I'm starting back on keto after gaining back everything I'd lost and more. I was losing my hair and wondered if there was a problem with my diet. Anyone hear of this being a problem? My hair is good now, but I've gained so much weight. I have a question about my settings that I should enter on MFP. It always goes over on my fat. I've tried to keep my Carb allowance at about 35 without using the fiber for net. I seem to go over in the fat though. I get way too hungry if I don't get enough fat. Any suggestions or how much fat is too much? I do lose weight, but stall out when I get within 10 or 15 lbs of my goal. I'm 60 yrs old and 5' tall. Weight is 146 at the moment after losing about 10 lbs so far.0
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suzicarter5555 wrote: »I'm starting back on keto after gaining back everything I'd lost and more. I was losing my hair and wondered if there was a problem with my diet. Anyone hear of this being a problem? My hair is good now, but I've gained so much weight. I have a question about my settings that I should enter on MFP. It always goes over on my fat. I've tried to keep my Carb allowance at about 35 without using the fiber for net. I seem to go over in the fat though. I get way too hungry if I don't get enough fat. Any suggestions or how much fat is too much? I do lose weight, but stall out when I get within 10 or 15 lbs of my goal. I'm 60 yrs old and 5' tall. Weight is 146 at the moment after losing about 10 lbs so far.
Often, inadequate calories (or very low calorie),.low protein or inadequate vitamins and minerals can lead to hair loss.
How much protein are you eating0 -
suzicarter5555 wrote: »I'm starting back on keto after gaining back everything I'd lost and more. I was losing my hair and wondered if there was a problem with my diet. Anyone hear of this being a problem? My hair is good now, but I've gained so much weight. I have a question about my settings that I should enter on MFP. It always goes over on my fat. I've tried to keep my Carb allowance at about 35 without using the fiber for net. I seem to go over in the fat though. I get way too hungry if I don't get enough fat. Any suggestions or how much fat is too much? I do lose weight, but stall out when I get within 10 or 15 lbs of my goal. I'm 60 yrs old and 5' tall. Weight is 146 at the moment after losing about 10 lbs so far.
Last time I went on the Ketogenic diet, back in 2017, I lost a lot of hair. This time, not really doing anything different except take more vitamins, I only lost a little bit. What might be a normal amount maybe? Definitely not the amount I lost before. As for the other part, try to get more protein in to curb your hunger.0
