You can't have it both ways unfortunately.
*** Big Fat Weight Loss Thread ***
- Thread starter AndyCr15
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Man of Honour
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Rather than cut them out, try reducing calories on weekdays to balance out weekend cheating. Or even fasting on one or two days in the week. Once you get into the habit, it becomes quite liberating being able to enjoy weekend cheating guilt free.I get so frustrated with my fitness pal though, it just seems to get more sluggish & buggier with every update that comes. Just now I added a food and it had duplicated it the next time I opened the app. I have got a pretty old phone though so that could be contributing to it.
My calories started creeping up again towards the end of last week (ended on 3900 & 3400 calories Friday & Saturday) yet I just continued to track and eat lol. Completely wipes out any weekly progress. Time to stop making excuses and cut out biscuits/chocolates/crisps and hopefully have a bit of a reset. It's scary how fast the calories mount up with those items. One trip has been made to the shops for the week ahead, if it's not in the house I can't eat it
It'll certainly be an interesting transition. Hopefully it goes well for you, keep us posted!
That's not a bad idea actually as I leave no room for error the way I'm currently eating so I will give it a try. I think that is key to be honest, just getting something to become a (good) habit and stick.
That's keto done. Lost a grand total of 4.8kg in one month. Just 0.05kg in the last 48 hours so I feel like it's done its work. First thing I'm going to do - scoff a banana with some peanut butter. This is going to be sooooo good.
What happened to the 90 days of keto you mentioned only a couple of weeks ago?
Got fed up. That was my original plan, I did 90 days a couple of years back so I knew I could do it if I really wanted to but I couldn't stomach it for that length of time this time around. I knew within the first couple of weeks that I'd not do it. I don't like how I can't eat much fruit/veg nor how it negatively affects my running. By now, I should be feeling this marvellous sense of well being and have tons of energy from reading all the articles on the web but I feel more knackered than ever. Not hungry at all but definitely knackered.
So now I'm going to more realistic and just tootle along with (hopefully) about 0.3kg loss each week pretty much with no foods off the table. Obviously, there can't be cookies with every cup of coffee or ice cream every night but every now and again should be OK.
Man of Honour
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I think this should be the main message with any nutrition plan.
Or whatever works for you in terms of what you're happy on and you can stick with.
So this week i have been holding 1200 calories a day. No caffine, sugar or salt or processed foods.
1/2 plate veg, 1/4 plate long release carbs, 1/4 plate meat/veg protein.
I’ve been doing 3-4 hours of running, weights, HIT, sports, 2 hour walks etc. the garmin estimates around 3-4.5k calories burnt daily.
Should have second weigh this weekend but a visual indication is a decent reduction of weight.
1/2 plate veg, 1/4 plate long release carbs, 1/4 plate meat/veg protein.
I’ve been doing 3-4 hours of running, weights, HIT, sports, 2 hour walks etc. the garmin estimates around 3-4.5k calories burnt daily.
Should have second weigh this weekend but a visual indication is a decent reduction of weight.
That seems like a very extremely low amount of calories, can i ask how you got to that figure?
Soldato
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I agree, that's a proper crash diet. Probably don't want to be trying that for too long, unless there's a tight suit you need to get in later on in the week. 
The diet as prepared by the nutritionist. Part portion size (small) and the proportions.
People have booked 1-10 weeks on that! Mrs lost 4kg.
Soldato
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Just checking that you know nutritionist isn't a protected term in the UK, anyone can call themselves that, dietitian is the one that is.
One of those surprising things that does catch people out.
One of those surprising things that does catch people out.
Soldato
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1200 really is extremely low. Im a small guy 5'7" and my base metabolic rate, just what i burn with ZERO activity is 1650, factoring in 4 workout sessions per week and daily walking.
My calories to cut weight are set at 1700 and im dropping 1-2lb per week, and I started in the 20-25% BF range so not an extreme high start point.
You can do more harm then good by being on such LOW cals like you are, how long are you set to be on 1200 cals?? i hope only a week or two to kick start a fat loss phase or push a final end phase of a cut, not for the full duration.
Also perfect timing of this video:
This is a kick start - for this is a simple kick start. The Mrs too. Essentially this is resetting the approach to food and exercise. There's nothing banned but the approach is to ensure you're aware of the intake and rebalancing for better food. The focus is on making a flatter blood sugar graph.
Weekly shop:
We've got Lentil pasta (a first and it's good!), sourdough bread. Small snacks can be easy peelers or rice cake+small peanut butter+1/2 banana. However I've not felt the need for snacking at the moment.
I wouldn't say the calories are low now as were at home (our portion sizes are a little larger). We were told 1-2lbs/week when at home is good.
Breakfast today - porridge with almond milk+1 strawberry, 4 blue berries, 4 grapes (which is quite sweet) plus seeds, lunch was mange-tout+green beans+sourdough bread (1 slice)+chicken breast+tomato.
WRT the nutritionist etc this is the retreat staff: who-are-we, the nutritionist works for the NHS, Nuffield Health and governing body.. also on the retreat it's supervised and monitored.
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Resetting on 1200 calories is a really bad idea. Your food choices are good, your exercise level is good, activity level is good. Approach to food of only 1200 cals per day, very bad. I would trust all the information ive seen over the years over an NHS nutritionist.
Perfect example of an nhs nutritionist my wife looked after their children, both had serious issues with food.
Are you actively tracking your food to know for sure you are eating only 1200cals, because im currently on 1700 and its bugger all!
Perfect example of an nhs nutritionist my wife looked after their children, both had serious issues with food.
Are you actively tracking your food to know for sure you are eating only 1200cals, because im currently on 1700 and its bugger all!
Now at home we're probably not completely 1200 I'd expect. Certainly not feeling hungry or low in energy.
From all my normal experience (not research) I suspect that you'd probably quickly find that (a) the body adapts reducing the losses and (b) the body would target muscle protein should the level of fat be too low.
If you aren't tracking your intake, I would strongly suggest you start. Having been on between 1690-2200 cals for the last 6 months depending on diet phase, I know just how little 1690 is, so 1200 is really extreme. If you don't respect how little that is via tracking, you wont then appreciate how easy it is to end up eating too much.
Everything adds up very quickly, a sauce on the side of a plate can add 100 cals, any milk in teas, coffees, can add 100 cals over the course of a day, half a teaspoon too much peanut butter on a rice cake can add 100 cals, a few extra nuts again 100 cals easily.
Also not quite sure what you are trying to get at with points a/b.
Everything adds up very quickly, a sauce on the side of a plate can add 100 cals, any milk in teas, coffees, can add 100 cals over the course of a day, half a teaspoon too much peanut butter on a rice cake can add 100 cals, a few extra nuts again 100 cals easily.
Also not quite sure what you are trying to get at with points a/b.