Back on Keto
So, yes, I went back on Keto after my Christmas vacation binge up to 220. Someone on Quora asked how it was going, and this is what I said:
OK, so the “more research” ultimately took me to Ruled Me which is a keto site. How Much Fat Should You Eat? said (if trying to lose weight) one should not exceed a 30% calorie deficit. OK, so apparently, for me at 210#, that means 627 calories, and unfortunately–based on Fitbit–I am not doing that. Even on days (below) that I appear to reach goal, I’m not. January 31, for example, was a weight training day on which I earned extra calories, and so was still considerably below desired fat consumption.
The Ruled Me site suggests, tho, that this will help lose weight at the expense of more hungar; and I really never feel hungry–especially after working out. So hopefully, this is good.
This site also suggested that, for body builders (I’m truly dreaming here, but at least it gives me a point of reference) protein should be 1 oz per # of lean body mass (for me, around 125) and carbs less than 35. Anyway this is what I’ll use as a DO-NOT-EXCEED on weight training days. And Justus says try for only a 300 addition to the deficit on training days.
Yesterday I produced an essentially perfect result:
AND note that Fitbit came really close to giving me the 300 that Justus wants me to get.
And here is a non-training day goal:
Notice the Fiber and Potassium being monitored. This is comething that I only just learned during this keto diet: that the diet creates a deficiency in certain minerals, namely sodium, magnesium, and potassium. Therefore, this time around I’m taking a magnesium supplement, using salt conscientiously, and trying to eat potassium-rich foods. (Dr. said it’s too dangerous to take as a supplement.) It eliminated the keto-flu immediately!!