D1srupta's Journal, 21 June 2016

I lost over 100 lbs. on a very low calorie, no-carbohydrate, high protein diet. I was followed by both my doctor and a dietician. The diet was "Protein Sparing Modified Diet". The diet was designed to lose the body fat, but not muscle mass as you would tend to do on a conventional diet. Carb's were limited to 10 g/day. No sugar, no fruit and very limited vegetables (because they have carbs also). 96 oz of water/day, and only lean protein (fish, chicken, pork loin, beef). Had to measure ketones everyday with strips, and as long as they measured low-to moderate I was fine. Supplements also had to be taken: Magnesium, Calcium, and prescription potassium, because the diet could screw up your panels. I had blood work done once per month to make sure everything was still in the normal range. The daily caloric intake amounted to 700-800 calories. As long as I was in Ketosis, it indicated I was burning fat stores. Carbs are used first by the body for energy, but since this diet is extremely low in carbs, the body starts to burn the fat stores for energy. The fat breakdown produces the ketones. If you don't have a lot of fat to burn, I am not sure how that would work. Again the purpose of this diet was to lose weight/fat. It worked. I went from having A1C's above 12 to 4 and got off several diabetes meds. 

Brad Pilon's Eat Fast Eat goes over how to maintain lean muscle mass while losing weight. It's an intermittent fasting diet. His recommendation is 100 grams of protein a day and splitting your fast across 2 days so that the portion of each day added together still reaches 100 grams of protein. His scientific data about the lean muscle mass preservation is very clear. The diet does not require ketosis to be working, though when fasting you're in an insulin lowered state and burning from your fat stores. I would recommend his materials.  

Protein, certainly in muscle building quantities, breaks ketosis for me. Ketosis doesn't matter for fat loss. Check out ketogains on reddit. This is a community of ketogenic lifters and BBers. 

Don't bother with the dietician or the keto diet itself. Specially if you now want to put on muscle. You tried keto already, how about you join our 10in30 challenge on here? For one month you'll be on a slight deficit but you'll eat carbs! Delicious, enriching, energy-giving carbs!! I almost guarantee you that you will see a big difference as far as not only losing fat, but putting on muscle and being able to finally lift more in the gym. 

Ohhh you NEED to tell us how that turns out. And make sure you have a video camera ready for when his head explodes when you tell him your a keto dieter. lol Dieticians, UNLESS VERY well educated HATE us Keto/low carb people. Everything we do is a boot to the collective head of the establishment. 

Yup - my parents are both diabetic and my step-dad had quadruple bypass surgery and the dietician told me people died from not eating enough carbs they need to have a lot of carbs *smacking my head* I would have asked for the details on the study where people died from not having carbs if it wouldn't have set off a firestorm with my rather unstable parents <3 geesh... 

Stick with a 70/20/10 fat to protein to carb ratio and you'll be fine.  

You have to be in a caloric surplus to build muscle. You'd need to either A: be on steroids, or B: have god tier genetics to burn fat and build muscle simultaneously. Early on in fitness you can get "newbie gains" as they're commonly called. Where you will for a brief time gain strength and burn fat, but once the body adjusts those go away. 

Ohm those Dieticians are SO FULL OF CRAP!!! I guess I am the walking dead then. You guys all know my carb story. I have not had more than 20 GRAMS of carbs a day for damn near 4 months now. Aside from a couple special exceptions days of course. CARBS kill people NOT the lack of carbs. Tell whatever IDIOT, I mean dietician you find to come talk to all of us walking dead AFTER his head explodes. And like I said. Remember the camera, we wanna see film at 5 on news channel 5. 

A few things: At 238lbs, what do you think your Body Fat % is, let's guess around 35%, that leaves 154lbs Lean Body Mass (LBM). At your goal weight of 200lbs, depending on height, let's say you drop down to 23%, that leaves you at....154lbs LBM. Chances are you already have enough muscle...you have excess fat is the problem. So don't be concerned with gaining muscle, just eat to lose weight and maintain the muscle mass you have. Secondly, Dietitians/Nutritionists are agents of the Federal Government and are mandated to use the Food Pyramid. Catch one off of work, a different story, but as a client, you'll get the Food Pyramid as a base. Your diet plan as described is a simple LCHF...works well to lose weight and works well as an everyday diet (see my profile pic). No need for "Prescription Potassium", Magnesium+Potassium Supplements work just great. Ketone Stix do not measure your level of Ketosis...you're either in or out...there is no high...or low, and they don't even measure Ketones. Long story short...you're concerned over nothing. Your Low Carb High Fat, Moderate Protein diet is fine as is. 

This post was a little more controversial than I expected. I should add that I am currently undergoing physical therapy to strengthen my back to help fix the curvature of my thoracic spine and to help straighten the lumbar spine back out. Causes me a lot of pain on a daily basis, and it ironically got worse as I lost more weight. One day I had to pick up a 45lb package and I struggled to do so. That was a shocker when I could pick up 150lbs of freight without a team lift. I'm incredibly weak compared to what I was before. I just want to not be in pain.