Ha, the low calorie diet is tricky to do correct and stay healthy. I'm making sure to get at least 80 grams of protein on nonworkout days and 120 on workout days. Along with vitamins daily, I'm pretty healthy, certainly healthier than I was 50 pounds heavier. I went to the doctor last week for a physical and had battery of tests including a full blood workup done. Everything was in the ideal range except for a slightly high white blood cell count, which is most likely due to allergies. Blood pressure, choloresteral and all my vitals were perfect, and I'm no longer prediabetic. I'm doing my diet with my doctors advise and assistance. Denny, you are right, keto can certainly be done as a lifetime diet if worked correctly. Problem for me is it kept my appetite high, so when I did break with the diet I really screwed myself. Now, if I were to break, it might be a couple hundred extra calories instead of a couple thousand. Both diets can succeed, it mostly just has to do with willpower and which works for your way of thinking.
Congratulations further, I'm proud of you! Exercise is one of the hardest things for me to stick to, and I admire that you've done such a good job of sticking with it and keeping your goal in sight. Keep up the good work and you'll be down 100 in no time! PS- Do you eat a lot of eggs? I've known some people who have lost a lot of weight by eating more eggs and less crappy stuff.
Best thing you said. No way you should be on that diet without your doctor monitoring you. Good job there.
Whether it is Keto or some other "diet" it doesn't matter. Unless it is an extreme case, and using your doctor to help, don't do anything or give up anything you aren't fully willing to give up forever. That is the main thing I learned, just learn moderation. Problem when you give up things, when you finally get to your goal weight you have no idea how to regulate your eating once you add them back in. Like I said, I lost 100 lbs, been maintaining for about 5 months now. While losing weight I still ate out once in awhile, ate desert and drank beer. Just all in moderation. Now my body is trained to not gorge on those things, makes it so much easier when your body doesn't crave them. That is the problem with things like Keto, paleo or Whole 30, lots of people use them as a temporary solution they will eventually be able to stop. Then they usually gain everything back, and then some. But if you are willing to do Keto or paleo the rest of your life, then they are great for you.
I eat some eggs. A lot of fish, 99%fat free turkey, skinless chicken breast, Dannon light n fit Greek yogurts, steamed veggies, shrimp, crab. I also eat a crapload of protein shakes.
I'm attempting to gain weight right now. I lift heavy 5 days a week on a high intensity workout regimen. So far I've been successful in bulking 10 lbs on a semi-dirty diet. My breakfast consists of 4 hard boiled eggs, 2 servings of oatmeal, a yoplait yogurt and 2 granola bars. Then I workout, come home and drink a protein shake. Go to work where I constantly snack all day on trail mix, cheese stick and beef jerky. Until my lunch hour where I down a sandwich, an apple, 2 more granola bars and more beef jerky. Get home to a nice hearty dinner that I prepared over the weekend. Mix in a couple protein shakes. A bagel with cream cheese and a usually some kind of dessert. Right now I'm eating a blueberry pop tarts and drinking another protein shake. I buy my protein in 10lb bulk. Usually mix my shakes with whole milk. Sometimes I have to force myself to eat because I'm just not hungry. Sorry to derail your thread. Just felt like sharing. Each people have different metabolisms and such. Wish you the best in your goals.
My diet has changed hunger for me. I generally eat as much as I like, but much of the time I'm just not hungry. I pretty much have to force myself to eat dinner. The high amounts of fat and protein are satiating. I don't miss sugar and grains so much. In reality, my meals seem quite health. Burger without bun, fried in bacon grease with the bacon on top, jalapeños, cheese, on a bed of mayo and mustard. And a fried egg on top. A side of sautéed asperagus or broccoli or spinache. A small bowl of raspberries and almonds and coconut flakes with cocoa powder and stevia for dessert. If I eat a big breakfast, I am not hungry the rest of the day. Big breakfast is a 3 egg omelette with bacon, sausage, cheese, and greens of some kind. I've had terrific energy. Enough to walk 10 miles a couple days a week and 6-8 the others. I've been playing basketball at age 54, and more of my walks are runs. 80g of protein is hard for me is hard to eat. That's like 2 lbs of hamburger and I'm trying to stay away from supplements.
Denny, that sounds great! Congrats. You have been doing this for quite some time and it seems to really be paying off. By the way, do you get frequent check ups with a doctor and discuss your diet with them? Do they do a full panel of tests and blood work? I know all my vitals improved when I did Atkins, but over the long haul just make sure to keep an eye open for any changes. There are more than one way to skin a laker fan.
Oh yeah, I go to the doctor. She recommended Atkins, so she's not thinking it's dangerous. I've had my blood tested in the lab test kind of way, and she's done the prick my finger instant diabetes kind of test, too, to test my blood sugar and ketones. My blood pressure is almost too low, cholesterol dropped from 200 to under 170, good cholesterol up, etc. I feel mentally sharper, too.
Isn't it cool what a little self-work can accomplish. Three years ago I was a pack a day smoker who was fat as shit and no real hope of better health without a bunch of effort. Now, I haven't taken a puff for over two years and am down 50lbs on my way towards a healthier weight. Not only are we expected to live longer after making these changes, but we are going to be living much more fulfilling and quality days. Glad you are doing your keto in a healthy way.
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I use Myfitnesspal to track and use the IIFYM (If it fits your macros) method, it means that as long as my macros and my daily calorie allowance is exceeded, I can eat whatever I want. Naturally, it forced me to find better food to eat so I wasn't blowing my entire day with McDonald mcmuffins in the morning. So I eat pretty healthy, but if I want to splurge it isn't a big deal. Aim for 150 g of protein on an average day (Whey, greek yogurt and Cottage cheese FTW!), higher on lifting days (extra Whey isolate after lifts for recovery). 80 g of fat and ~260 of carbs. Carbs are immediate energy, definitely not an enemy if you live an active lifestyle, then they are very important. My protein is so high to maintain muscle mass while losing as much fat as possible. My BP dropped to about 110/70 on average (was around 135/80 before), resting HR is down to low 50s (healthy/athlete range). Haven't gotten my blood work done in awhile but my cholesterol was in healthy ranges before I started. I have noticed a huge difference in my day to day. When I was 100lbs more I was happy sitting on my couch watching tv and movies all day. Now I am constantly starting new hobbies and finding things to work on around the house. I just can't stand sitting still when there is so much stuff to do. I lost my weight over about 15 months, so it is crazy how you don't realize the changes in your day to day because they are so gradual. Then you actually sit back and look back at how you used to live and it is rather eye opening. Keep it going, it is so worth it. Pissed I didn't do it earlier!
I ate at the Cheesecake Factory last night. Steak Diane and herb crusted salmon combo with a double side of broccoli, three asparagus spears and a Caesar salad (no croutons). I broke 180 today, down 8.7 lbs for the month. I'm eating heaps of food, not starving myself at all. Only 9.5 lbs to get to my target weight.
