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  • Holy hell, I've been away from this thread for a good while. The summoning is a couple months late, but from memory, the more fat you carry (i.e. the more fat you have to lose), the diet break is still beneficial in entraining what maintenance porti…
  • No trouble on my side. I've worked out from home for the better part of 10 years and I don't keep hyperpalatable food in the house. And unless it's the cops giving judgmental looks of issuing a citation, I don't actually think about other people or …
  • What are you including in your current low carb diet that you excluded in keto?
  • A raw egg.
  • It depends on what people define as "healthy." Nutrient dense foods tend to be lower in calories, while generally scoring higher in the satiety index, so it's possible to lose weight eating those types of food without counting, though, th…
  • (Quote) Then there's an inconsistency somewhere. An 8% drop in body fat in under a month is astonishing, and without some other metric to distinguish it as a genuine loss; i.e. scale weight changes, changes in body part measurements, etc., there is…
  • (Quote) They are not synonymous. Scale weight is mass correlating with the force of gravity, affected by many factors, whether internally or externally from the body. Fat loss is exactly as it sounds, which may or may not affect scale weight. In …
  • There are a myriad of reasons why scale weight can be affected. While it is the most popular metric of body composition, it is not the only metric. Scale weight gain does not always equal fat or muscle gain. Which is what I think the article attempt…
  • What are you considering as a "plateau?" How long has your weight not budged in either direction? What are you eating? How long have you been dieting? The only solid advice given the little information is to remain consistent and patient.…
  • For international travel, I recommend trying new food and experiences you wouldn't otherwise try here.
  • When you're sick, inflammation occurs within tissue. While dehydration is an issue and fluid intake is necessary, it doesn't equate to fat gain, so long as you're not in a large surplus of calories. The scale shouldn't even be a concern at this poin…
  • Depending on where you live, some manufacturers will subtract the fiber from total carbs, so in this case, if there are 3g of fiber, it originally had 5g of carbs.
  • (Quote) Do you visually measure? Meaning do you use an eating spoon to say you're eating a teaspoon/tablespoon? Or are you using an actual measuring scoop/cup and leveling out all ingredients to the precise point of measurement? I ask because visu…
  • You can reduce sodium intake without eliminating meat completely since dietary protein is necessary for optimal organ function and repair. Processed (pre-packaged/prepared) meats are usually loaded with sodium for curing or preservation, but if you…
  • (Quote) While that is perfectly acceptable, I'm more inclined to focus on aiming for a consistent daily protein goal (0.8g-1.2g of protein of ideal body weight), and balancing fat and carbs to fit within your calorie goal. If carb sources for you …
  • A healthy bit of self-loathing and unrelenting fear of ever becoming obese again. In all seriousness, motivation is fleeting, but the discipline to continually adhere to something (diet/activity/mentality) that you've placed as a priority is life l…
  • In order of importance you follow calories > protein > fat/carbs for fat loss. Exercise is just a bonus and calorie burns are going to be estimates, at best. What counts more is what you do when you're not voluntarily exercising.
  • As long as your running average is a net deficit, a day or two, or twenty, of overages means little to nothing in the grand scheme of things, such as looking at it from a 3 - 6 month time frame. Also, there's no need to confess if you don't hold ca…
  • (Quote) You don't need to fit high fat into the diet. It comes along naturally with most of the protein you eat, that fits within your calorie deficit. 3 weeks is generally the adaptation period before most people typically bounce back to feeling …
  • % is relative to the current number of macro grams to the current total number of calories consumed. It's just a mathematical representation. Carbs and protein are 4kcal per gram. Fat is 9kcal per gram. If you have consumed 100g of carbs, that equ…
  • All the tips I could possibly provide have been said much better than I could phrase them. https://physiqonomics.com/8-ideas/
  • 17 lbs of weight loss is undoubtedly a lot of water and poop, but also an astounding amount. You don't live other peoples' lives, so their losses should have no effect on your own. Also, the keto diet isn't magic and doesn't escape calories or the i…
  • (Quote) Sounds like you're aware of the situation. Handle it as best as you can. I wish you success.
  • Your condition aside, there's nothing wrong with reducing fat in favor of protein. There's also nothing wrong with reducing fat in favor of carbs. However you want to split up your macros is entirely up to you and if you can adhere to the diet to me…
  • (Quote) Just as a disclaimer - without any background information, if the reason you've achieved such low bf% was due to anything other than attempting to compete and place in a physique competition (which in and of itself can bring its own issues)…
  • (Quote) 1000 - the kcal from a fed state? (I couldn't help it)
  • Sure why not. I'm grabbing a ball of Bolivian disco sugar later.
  • It depends on how fat you are now. If you're severely overfat, you can get away with losing up to 2 - maybe 3% of your body weight per week. The leaner you are, you may want to lose 0.5-1% per week, just to minimize the rate of lean mass loss. Fat …
  • Hypothyroid doesn't mean you need to binge. All it means is that you would need to be more mindful of food choices and be a bit more vigilant about adhering to your calories. Even with a reduced metabolism, it is not a sentence dooming you to remain…
  • You can eat at maintenance and a small surplus +250-300 later as needed. Maintain strength training and activity to tolerance as it will help when you deliver and recover afterwards.