OK so this is a complicated question so I'll try and explain the best I can. gender: F Current weight: 146-147 approx height: 164cm (5'5") Activity: Crossfit 4-6 days per week otherwise sedentary
I am trying to lose body fat and I have been doing strict paleo with about 5 cheat days for 4.5 weeks. I haven't decreased weight but my clothes are a little looser and people have noticed a bit of a difference. This is ideal, I don't care about weight I just want to get rid body fat and gain lean muscle mass.
So I decided to go into ketosis because I had started to cheat more often and want something to focus on and that would help me get rid of fat. I only started yesterday so I haven't hit the hard part yet. I decided to log food on livestrong so I can see how many grams of cards I am eating. I ate 19 yesterday and have 10 today, so I think that sounds fine. In livestrong I put my weight goal to decrease 1 pound per week. It calculated my calorie intake at 1292.
This morning I put my food into livestrong and this is what it says: Calorie Goal: 1,292 Calories Consumed: 762 Calories Burned: 156 Net Calories: 606 So you know, this is 3 fried eggs, 3 slices of bacon, 2oz almonds and 1 TBs bacon fat.
sooo I already ate 762 calories and I think I ate more like 3 TBs of bacon fat which is 360 calories. I don't know how much fat I ate without measuring it out. I was hungry this morning because I didn't eat much for lunch or dinner yesterday, which is why I ate the almonds. So I have about 500-600 calories left for the whole day including the calories I burned at crossfit this morning. 9 minute WOD so I logged 20 mins of crossfit.
I ate 78 grams protein yesterday and I aim for around 65-75 so that seems fine. Do I need to seriously consider eating less calories if I want to attain goal of fat loss?
I ate about 800 calories for breakfast yesterday and finished with net calories of 1565. Will I lose fat if I exceed the calorie limit they set for me? I have a feeling I will, but I wanted to check with everyone as well. Sorry for majorly long post, I am going to work on not caring about this and just living after this question is answered!
Edit: I forgot to mention that the main reason that made me decide to try ketosis was because I looked at my 'cheat' days and the Paleo(but not really Paleo) days and noticed that I was binging on fruit or paleo cheats; both super sweet sugary things. When I saw this I just knew I would be better off kicking the sugar habit, so I'm trying to eat as little sugar as possible for the next 3 weeks.
asked bystace (30)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on February 07, 2012
at 04:34 PM
If you're going into ketosis, you definitely shouldn't be looking at calories. I think a tool like livestrong is ideal for tracking carbs and fat intake, but those calorie limits are really not designed for ketosis or Paleo lifestyle, and more like low fat lifestyles.
Definitely work on not caring. The proof is in the dairy and sugar free pudding - YOU!
on February 07, 2012
at 04:36 PM
I'm down about 40 lbs (about because I don't use a scale) and I've never limited fat or counted calories.
I lost most of my no-longer-there fat with breakfast as my main or only meal of the day. So if you tend to be less hungry later because of a large breakfast then you are just fine. OTOH, if you are just as hungry later regardless of how much you ate in the first meal then a better strategy is to go small or skip in the morning and have that large meal later so you are satisfied in the evening.
In my case, a large first meal of meat leaves me very non-hungry while eggs, yogurt or fruit leave me very hungry. I plan accordingly.
My reaction to cheating is the same as yours--the more I cheat the more I need to cheat. Period. So now I only cheat non-paleo on major holidays. Even paleo treats are limited to very small portions once every 2-3 weeks.
on September 07, 2013
at 12:44 AM
As a rule of thumb, when trying to lose fat and maintain lean body mass, I stick to these rules (gleaned from the great Robb Wolf and I've also seen/heard similar recommendations on bodybuilding forums):
- Eat roughly 10 to 12 calories per lb of body weight
- Eat 1g protein per lb of body weight
- Fill the rest with carbs/fat as you see fit or works best for you
- Adjust as necessary with your changing weight/body comp
So, if you weigh 147, eat between 1470-1764 calories. If you are starving on 1470, try increasing to the higher end; if you don't feel that you are losing adequately, try sticking toward the lower end. Get close to 147g of protein each day (if you eat 4-8oz of meat per day this will get you close). These recommendations are for active people as well. As/when you lose pounds, adjust the calculations accordingly.
(FYI: the rough calculation to maintain is 14-16 calories per lb of body weight)
The Livestrong recommendations are more geared toward the skinny-fat, or sedentary, or non-muscular/working-out athletes. Crossfitting 4-6 times a week, even though otherwise sedentary, is still getting a good amount of vigorous exercise and means that you most likely have much more muscle mass than the average population.
Don't forget to take measurements: waist, thigh, bicep, hip. Track changes. Measure body fat with calipers or take weekly progress pictures.
Anecdote: I weigh 155 now and wear a 6-8; ten years ago I weighed 155 and wore a 14-16. Scale weight isn't everything. And I'm 5'3! While I'm working on losing another 1-2 dress sizes, I have way better body comp than I used to and yet I weigh the same. I don't care if I have to weigh 165 to wear a size 4, have muscle definition in my thighs and abs, and look good naked!
on February 07, 2012
at 04:55 PM
In my opinion, you are just correlating strategies that don't work well together.
In my experience...both the caloric restriction will work and..the cutting of carbs will work but not effectively together. (It is something you could try later on in conjuction with increaseing fat intake. That works for me but only if I'm fat burning adapted already. It's also just a very short term thing.)
For now I would only eat to satiation since the fat and protein will halt your appetite quite a bit. I would not restrict any calories. Also...I'll point out it's a relatively short period of time to already change things up but I don't want to throw cold water on your efforts since I agree that ketosis works.
Since you're doing a lot of high intensity training...you may find your energy levels too low to maintain. In my opinion you have two options...you can accept you may not have the same WOD success during this time or you can incorporate some blueberries, starch etc. post-training to restore your glycogen stores. I would also suggest taking some Morton's Lite Salt everyday and some salty bone broth to help with the transition. Helps with leg cramps and carb flu effect.
I'm sure there will be a lot of people who post some opinions that will be helpful. I only do traditional strength training and there are a lot of seasoned crossfitters who have probably dabbled with ketosis.
on February 07, 2012
at 05:27 PM
Meat-only (with just enough carbs to fuel activity) helps me to drop body fat FAST. Basically, you burn your body fat stores as your fat source.
This seems to work best after nutrient stores are replenished, so I don't recommend it until you've been Paleo/Primal without cheats for about 3 months. Get your Vitamin D, Magnesium & Zinc dialed in.
on February 07, 2012
at 04:43 PM
Certainly wait and see how your weight (or better yet, waist size) responds to the new diet. Also, you probably will feel a little hungrier at first if you're not used to it, so giving your body a bit of time to adjust before restricting it should make the whole deal easier. Not that you should need to restrict anything really!
On a practical level, throwing in salad items, leafy greens etc. can really add substance to a meal without increasing carbs much. Again, as a transitional approach it may be better than feeling hungry and guilty for sneaking almonds. Don't get caught up in the numbers.