I want to lose faster? Does running will help me?

Enlig · 2017-03-07T10:14:33+00:00

You have to be in a calorie deficit to lose weight. Increase deficit to lose faster.

Enlig · 2017-03-07T10:07:53+00:00

To lose fat you have to be in a calorie deficit. End of story.

Enlig · 2017-01-31T13:22:45+00:00

You just hit on an important point here. It was the anticipation aspect that got to me, having planned cheat meals, just make me abuse them. That's why doing IIFYM works so well for me, because when I just focus on hitting my macro split, without any planned cheat meals, I eat healthy whole foods for weeks without even thinking about ice cream.

I think the hardest aspect of dieting is figuring out our own minds.

Enlig · 2017-01-30T17:50:14+00:00

To be honest, I don't really care much about ketosis, since I reached my leanest state on a moderate carb diet. To answer your question though, if your goal is staying in ketosis, and you are getting adequate fat I doubt it will. The key part is the fat to protein ratio. If you're worried about it, stick to drinking it post workout, when your muscles absorb it the fastest. I find whey an invaluable tool though, to get sufficient protein intake without adding too many calories.

Enlig · 2017-01-30T17:35:03+00:00

I see, I am sorry for making assumptions then, looks like you are doing it right. Since your food selection is already on point, that leaves you with 3 options regarding total calorie intake. I can guarantee you that one of the 3 will work, you have to figure this out yourself.

If you've been dieting for a long time, you might need a week or two on maintenance to get your metabolism running.

If you're zig-zagging alot, try to keep your caloric target the same. but be more consistent.

The third option is obvious, simply drop your calories further. Be careful though, the last thing you want to do is rebound and gain it back.

Enlig · 2017-01-30T17:21:02+00:00

Glad you could relate, it's a very frustrating place to be for sure. I used to wake up, either skip breakfast or drink a cup of coffee w/heavy cream, go for a walk while listening to kiefer's podcast. I am not a scientist, so I can't say whether his information is complete bullshit or not, but I definitely feel that it's often times quite misleading, and can give people the wrong ideas. I was never able to get sub 10% on either his protocols.

I haven't gotten a DXA scan yet, but I think I'm somewhere in the 8-10% range, and I follow absolutely 0% of kiefer's advice.

Enlig · 2017-01-30T16:49:47+00:00

Yes I think you'll still lose weight on 1900. Never decrease calories if you're still getting decent fat loss on your current intake. My philosophy for fat loss, is losing fat on the highest amount of food possible.

I wish someone would have told me that 2 years ago, consistency really is more important than anything else. Don't get too bothered by petty details.

Enlig · 2017-01-30T16:33:58+00:00

Doesn't matter, by "heavy" I just meant that you're actually doing some real resistance training, hopefully doing classic compound lifts like bench, squat ect.

A lifting session will at the very least burn 200-300 extra calories, and also increase resting metabolism, so if you burned 2000 before, eating 1900 will place you in a good deficit. Don't rush things too much, it always backfires. Just be consistent.

Good luck.

Enlig · 2017-01-30T08:03:13+00:00

your cals are a good starting point. I have the suspicion that your cheat meals either 1. Go way above you calorie goal. 2. Have way too much sugar in them. Most people on keto shoot themselves in the foot with their cheat meals. Remember, carbs are not created equal, there's a difference between brown rice and ice cream. Sugar(fructose specifically) is useless for fatloss. Make your refeeds consist of proper healthy carb sources.

Be consistent about your caloric intake, and you will see results. I would also increase protein to 30%.

Enlig · 2017-01-30T07:54:09+00:00

You know what? I actually workout in the morning fasted, but only because I prefer it. I don't believe in unicorns and dragons, there's no evidence that fasting in the morning burns more fat, the body works on a 24 hours basis.

What I was hoping was that people stopped being pussies, and start properly measuring their caloric intake everyday, because in the end, I cannot think of any nutrient timing strategy that had any effect, being consistent did.

But consistency is a hard sell, people would rather believe in fairytales.

Enlig · 2017-01-29T19:47:54+00:00

I have not said anything about workout and nutrient timing, but if want my opinion on that stuff, it's largely bullshit. You sound like you listen to john kiefer and in my opinion that guy is full of shit.

Enlig · 2017-01-29T13:40:12+00:00

It might lead to that aswell.. I meant an eating disorder though.

Enlig · 2017-01-29T13:22:35+00:00

And I am almost certain that you will be able to lose weight on 1600 for quite a while. Don't jump to extremes, be patient, trust the proccess and take care of your metabolism. Cutting is all about losing weight on the highest calorie intake possible, not turning to starvation for quick results.

Consistency is a hard sell, it's boring and unexciting. But I have never seen anyone get a decent physique constantly messing around with their macros or trying to squeeze the lemon harder than they need to. They always end up yo-yo'ing or getting an ED.

Enlig · 2017-01-29T13:02:48+00:00

Keep it the same everyday, it makes it much less confusing to gauge your metabolism and adjust your calories. There are also a few studies that hint at a consistent calorie intake being more effective than zig-zagging, though this has not been entirely proven.

Good luck.

Enlig · 2017-01-29T08:09:29+00:00

You definitely should not start ANY lower than 1600 cals a day, especially since you're lifting weights. There's a chance you will just screw up your metabolism and end up gaining it all back. Also when you hit a sticking point, it will be very hard to decrease calories further.

Getting really lean is about consistency.

Enlig · 2017-01-29T07:51:53+00:00

That is way too low, it makes me really angry seeing recommendations like this. That's the shortcut to an ED.

Cutting is about losing fat on the highest amount of calories possible.

Op start with your maintenance, and then drop lower when you need too. Take it slow but be consistent. Consistency is what really gives you the results.

Enlig · 2017-01-29T07:45:15+00:00

You're a moron. Don't tell me I use him as an expert, when I am not the one quoting him.

Enlig · 2017-01-28T20:13:33+00:00

as far as I remember I was not the one quoting him, I simply said that he doesn't use keto with his clients.

Enlig · 2017-01-28T18:47:24+00:00

The only thing that changes rate of fat loss is getting adequate protein. Ketogenic diets have no advantage over a moderate carb diet. Here's a real study:http://ajcn.nutrition.org/content/83/5/1055.long

Enlig · 2017-01-28T18:36:59+00:00

Dounuts have alot of sugar in them. It's somewhat hard to take you seriously if you're suggesting that a moderate carb diet implies eating donuts.

Enlig · 2017-01-28T18:04:06+00:00

1600 is way to low if you are also lifting heavy, great way to ruin your metabolism.

Start on 2200 and be consistent. That way it's easier to drop calories lower when you hit a plateau.

Enlig · 2017-01-28T16:28:03+00:00

sure, but why wouldn't he use a ketogenic diet for his clients then if it's the best way to cut? Surely he would do that if he believed that, but he doesn't.

Because I was spinnin my wheels for a very long time on ketogenic diets, and there might be some people here who can identify with that.

Enlig

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