Originally Posted by
carleton
No, I don't. I just estimate.
im just going to fire off a couple of random thoughts on this- since ive had a good run recently: 20lbs in 60days (205 on dec1st/currently 185)
1) at least weigh your food and track everything you eat for a few days- you might be surprised at the places you are getting calories.
2) high fat is great for getting your keto stix to change color- but fat is a high source of calories- it can knock you out of weight loss range fast.
3) keto is not magic- losing weight takes a caloric deficit
4) throw away the keto stix
5) add in 2 very low calorie and low fat days a week
*start with Protein Sparing Modified Fast- only low carb protein shakes all day.. do these on rest days
*add in a low cal low fat day- skinless chicken breast and veggies
-cycling calories helps kick start the metabolism..
6) go ahead and do a hydrostatic body fat test- here its $50 and $30 for repeats.. in addition to learning your body fat percentage, you will get a good idea of your metabolic rate- which will help you figure out maintenance calories..