Progress chart

Hi guys

As per my prior thread, I'm following a keto diet since April 2016. Down 19.6kg in 14 months.

I've started charting my measurements and calorie intake vs burn the last few weeks. It's a SLOOOOOW progression. Any advice would be appreciated.

Regards

Below is my measurements recorded and calorie charts.

i.imgur.com/cX8kVcR.jpg
i.imgur.com/e5eodkw.jpg

On the date entries marked in yellow I took 40mg of Clen.

On 20kgs is a great drop but over the time frame you have done it is quite slow. An average between 2-4 kgs a month is achievable with most low carb diets etc.

First off what does your training look like? How often are you doing a high carb day or refeed? What does your cardio schedule look like? Have you had blood tests to check thyroid levels and testosterone and cholesterol? What does your daily diet look like? Need quite a bit more information to judge why your progress is so slow.

Personally I don't like keto diets for clients, would rather have clients running with some carbohydrates in their diet but that's a personal preference with working with people.

Thank you for the feedback.

I do weights 4 times a week minimum and 20min of HIIT cardio afterwards on the elliptical or HR training zone on the treadmill.

When I started the program, I hit one plateau after the other. at 99kg I was stuck for 6 months, at 93kg I was stuck again for months. At the time I was somewhat stupid and had one or two "bullet proof" coffees everyday.

When I started tracking my progress on the charts included, I started logging all my foods including milk (never imagined milk had so many carbs!). I quit the BP coffee altogether as well as whey protein shakes. That's also when I bought a fitness tracker and started keeping meticulous records of my ins and outs.

My diet is 65-70% fat, 25-30% protein, and 5% carbs.

Obviously if you are doing any form of keto no milk is allowed, you would be able to use cream instead. Also with cardio rather increase the duration to 30-40mins a session with heart rate 130-140bpm heart rate.

How many calories are you taking in daily? Also when was the last time you had a day with carbs to boost metabolism? With keto a low/moderate rep strength plan is a better option with training, as you want the intensity up there but with lower reps to maintain muscle and strength. So anywhere between 5-8 reps.

I am worried with the hiit cardio you may have been eating into muscle mass, and if calories are too low you would have the same issue.

My calories are in the second link together with my calorie burn.

My foods are all listed on MFP and my calorie detail on Fitbit, but I cant run reports though.

Empire wrote: On 20kgs is a great drop but over the time frame you have done it is quite slow. An average between 2-4 kgs a month is achievable with most low carb diets etc.

First off what does your training look like? How often are you doing a high carb day or refeed? What does your cardio schedule look like? Have you had blood tests to check thyroid levels and testosterone and cholesterol? What does your daily diet look like? Need quite a bit more information to judge why your progress is so slow.

Personally I don't like keto diets for clients, would rather have clients running with some carbohydrates in their diet but that's a personal preference with working with people.

I have blood tests done annually. Im on meds for high BP and cholesterol but that before I started training.

Looking at that, your calories are way to low, some days 1600, some days 2500, would suggest that you set your calories at a certain level for a while at roughly 2500 everyday, And that way you will be able to track progress easier.

Because some days you are really going to low. If I was you personally, I would do this : set your calories at 2500/2600 for a month. I would add in 100g of carbs into your diet, 50g pre work out, 50g post work out. Balance of 2100 calories you do at 30% protein 70% fat. On non training days split those 100g of carbs over the first 3 meals of the day.

Increase cardio to 30-40mins 4-5x a week and then set your training to 4 days a week with a set plan of attack on your training so you aren't winging it.

Once you have done a month of that you would be able to see your weight has changed at 2500 calories a day, if it hasn't you would be able to drop down some of the calorie from fat first.

Having days that are some days lower and some days higher is really difficult to really track where you are doing.

The reason I have suggested to add in carbs, that will give you alot more fullness to the muscle and better pumps, but it is also a faster used energy source other than mct fats. But also the post work out carbs will spike insulin to help with muscle repair.

If your cholesterol is already out of whack then I wouldn't even consider a keto diet. All that fat in the diet is going to effect your lipid profile.

Empire wrote: If your cholesterol is already out of whack then I wouldn't even consider a keto diet. All that fat in the diet is going to effect your lipid profile.

My cholesterol was screwed before i started keto, over the last year it has stayed constant. No change at all.
Did you look at the first link? I did brake through my last plateau once I started the table. It looks like its progressing much better now.

I originally started the LCHF diet for weight loss however since then it has cleared up a lot of digestive issues I had in the past.

Yes but if you weren't on cholesterol meds your cholesterol would most likely be through the roof. Basically by it staying the same being on meds means that meds are keeping it constant when it should be dropping it. Has your cholesterol dropped at all by being on the meds?

What digestive issues where you suffering from?

Empire wrote: Yes but if you weren't on cholesterol meds your cholesterol would most likely be through the roof. Basically by it staying the same being on meds means that meds are keeping it constant when it should be dropping it. Has your cholesterol dropped at all by being on the meds?

What digestive issues where you suffering from?

My cholesterol was 7.2 in Jan 2016 and I was started on meds, retested in April 2016, dropped to 3.47. Dr lowered the meds by 50%. I started on Keto 17 April 2016. After the meds were halved cholesterol increased to 4.2 and remained there. Was tested by pathologist in Jan 2017 and finger prick test 31 May 2017.

Prior to that I had chronic diarrhea, gas, bloating and fatigue. #2,3 is 100% gone. #1,4 is 99% better.

Ok well the fact that it dropped is what I was hoping to see, I was under the impression it was still high when you said it was unchanged.

What carb sources where you mostly dieting on? As that could be the problem that caused the diarrhea and bloating.

Ok I switched to a 500cal deficit. Will see how it goes.

I use to eat pasta, oats, muesli, rice. Ect

Travincal wrote:

Empire wrote: If your cholesterol is already out of whack then I wouldn't even consider a keto diet. All that fat in the diet is going to effect your lipid profile.

My cholesterol was screwed before i started keto, over the last year it has stayed constant. No change at all.
Did you look at the first link? I did brake through my last plateau once I started the table. It looks like its progressing much better now.

I originally started the LCHF diet for weight loss however since then it has cleared up a lot of digestive issues I had in the past.

Don't believe the media hype that fat leads to higher cholesterol. My total cholesterol was 12 then I went on Keto. 6 months later the value dropped to 3. I did this eating bacon, cheese and cream every day. 3 Is too low and could affect Test levels, so I had to increase again. Nobody has been able to prove direct causation between high fat intake and LDL cholesterol, and when you study the studies they post as evidence, then, to me it wreaks of bias and hidden agendas.

Although i do agree with you on medical studies stating the hdl profile is increased into healthy levels, are there studies done with people that already have elevated cholesterol profiles and are on statins for cholesterol profiles? I would love to see them do studies on that scenario.

On a quick Google search I did see a study where a keto can improve cholesterol levels(hdl) in obese patients. Which is great, but also have to look at the case study, have those patients gone directly from an unhealthy diet to a healthier diet to elicit these results? Or have they been following a semi strict balanced eating plan before going to a keto diet?