LCHF, Intermittent Fasting and Calories

[redmike58]

Hi, I am unsure I can get this advice here but here goes.

For many years I have only eaten one meal a day (OMAD). This is not because I was on a diet regime but more the fact I never feel very hungry. I sometimes have to remember to eat.

I actually tracked a OMAD I ate last week on two occasions and found I was consuming about 700 calories at each meal. Having done this (unwittingly) for several years I have put weight on.

We get told to eat less by various media, but when I do, I gain weight - 60lbs excess weight.

I have read that too few calories cause the body to go into 'preservation/starvation' mode and it retains the fat because of so few calories.

If IF is encouraged and my NHS calorie intake suggests 1900 calories a day for a male, then how can I possibly eat 1900 calories in one sitting? Even two sittings would be pushing it for me.

Any LCHF/calorie intake advice would be very welcome. Than you

[moreless]

Fasting is very different to calorie restriction and doesn't slow your metabolism. Just be careful that you are actually fasting and aren't breaking your fast with snacks, or drinks with cream/milk/vco, or alcohol and that you're not eating too many carbs in your one meal.

When you're fasting, you don't need as many calories, but you still need good nutrition, so make sure you're getting all the micro nutrients that you require.

[redmike58 in reply to moreless]

Yep. In fact, I recall seeing a Dr Eric Berg video on that. It is more about the quality of nutrients rather than the quantity when intermittent fasting.

[moreless in reply to redmike58]

Exactly!

[Praveen55]

redmike58

Here are my thoughts -

1. OMAD and Weight Gain: I find it quite unusual that you have become overweight following OMAD for several years. It appears even more surprising when you say you were consuming such a low calorie meals. Do you have any medical condition, e.g. thyroid issues? Otherwise, I would assume error in counting calories.

2. CICO theory following traditional high carb diet has failed. Calories restriction is not an efficient way to lose weight if following carb-rich diet.

3. Fasting: It is not like calories restriction. There is no diet that can compete with FASTING as far as weight loss is concerned. You may have read/heard about the Scotsman who went on Fast for about 380 days under Doctor's supervision and lost huge amount of weight without losing muscles. He took all essential vitamins, minerals and water but no food.

4. You are right- calories restriction results in slow metabolism when followed with conventional carb-rich diet.

5. LCHF: Is the next best approach after Fasting to lose weight and keep it off. LCHF mimics Fasting and creates the same effects i.e. the body goes into ketosis and gets easy access to stored body fat to be used for energy needs. All this happens without the feelings of hunger and weakness.

6. Counting Calories on LCHF: in over 90% of the cases, counting calories is not required at all. What is important is the net carb which is limited to about 25 gm or so in the early 2/3 weeks. Even that is not required to be counted for each ingredients that we use. We just identify the group of vegetables that grow above grounds and virtually eat variety of them without weighing. They have net carb contents between 1 and 5 gm per 100 gm. You can eat as much as you enjoy without exceeding the limit of net carb.

You consume protein and healthy fat as per your satiety. It would be highly unlikely for one to overeat following a well designed LCHF diet.

7. Forget about all the recommendations about carb- rich restricted calories diets. I am sure you will succeed in your weight loss goal following LCHF dietary approach. Best of luck!

[redmike58 in reply to Praveen55]

Hi Parveen55, many thanks for an in-depth reply.

Re: Point 7.

I do not 'intentionally' eat a carb-rich restricted calories diet. I never have done. I find it incredibly hard to eat more than 700-800 calories a day. I do not do OMAD intentionally. I have eaten unintentionally OMAD since I was a child (in the 60's) - before it was even popular.

I have viewed hundreds of videos on YouTube on LCHF and many other diets. I read more that calorie counting is not the real issue: quality of nutrients is the key. When I eat is not important.

** I have read recently of the 'Intuitive Eating' approach. The main principle tells you, "Eat when your body tells you that you’re hungry and stop eating when you are full."I believe that approach may be better for me rather than trying to pin me down to a set meal time and calorie intake. I can look to combine that with a LCHF lifestyle. We shall see.

Thanks again for the great information and apologies for the long return diatribe.

Enjoy your day

[Praveen55 in reply to redmike58]

That is exactly how LCHF dietary approach work - Eat when hungry and stop when full.

About 70 % of people following LCHF lifestyle happen to be on two meals a day and 5 to 10 % on OMAD.

[redmike58 in reply to Praveen55]

Hi Praveen55, thanks for the reply. My intent is two meals a day (11am/5pm) and very LCHF. I have just this morning signed up to a local Gym for 'maintenance' purposes only. Combined with my walking, better diet, I should hopefully see good improvements.

[Praveen55 in reply to redmike58]

Very good plan! I am sure you will do well and reach your goal.

[flo72003]

700 calories a day does not seem a lot. Maybe even if you have only one meal a day you can pack a bit more calories in it. As you said it yourself - the quality of the calories matter, so maybe have more calorie dense ingredients in your meal.

[redmike58 in reply to flo72003]

Hi, apologies for my late reply - been busy trying to sort out a diet plan! lol! I am looking to improve my intake where it actually starts to burn off the fat through raising my metabolism. I will intake more smaller quality fats and fattier proteins. I will raise my intake to two meals a day and take it from there. Enjoy your day