The numbers are in, and I’m very happy with them. I went from 291.2 pounds down to 290.2, so I’m down another pound. My body fat percentage made me the happiest. I went from 40.1% last week to 39.7% this week. Doing the math on those percentages I lost 1.6 pounds of body fat. Even though the body fat percentage points I lost didn’t differ significantly from most of my weigh ins, it just feel like I’ve accomplished more going from the 40s to the 30s.
My muscle mass went from 26% last week up to 26.2% this week. In pounds that’s from 75.7 pounds to 76.0 pounds. The remaining .3 pounds of gain being water weight gain. I don’t mind my weight loss being “slowed down” by being offset buy muscle and hydration gains. Gains in both of those categories help my body work better at reducing the area I want to go down, body fat.
One of the things I learned early on in my readings on Keto was that you have to be careful with protein intake. That was the understanding at the beginning of the year. As more and more people go on the keto diet, it gets researched more. One thing they’ve discovered is that the reason for keeping protein intake lower may not be true. It was believed that taking in more protein then your body needs will convert the excess protein to glucose via gluconeogenesis. New research is suggesting that when you are keto adapted your body won’t need the extra glucose so it won’t convert the protein to glucose in unlimited quantities. Now I’m not a doctor, but this guy is, so for a better explanation check out this video https://www.youtube.com/watch?v=Z1dyhu-VZSs to learn more. Also, here is an article (https://www.perfectketo.com/gluconeogenesis/) that really breaks it down for you.
Why do I mention this? I’ve been thinking of increasing my protein intake. I still don’t track as well as I should but I do know from quick mental math that my ratios are good. I take in very little carbs and the majority of my calories come from fat. Based on what I learned from the research I’m wondering if I’m still not putting in enough protein to let my muscles grow optimally. I have a ketone meter (https://amzn.to/2NDM0sW is my affiliate link) to test daily to see how I’m doing and stop it if the extra protein does kick me out of ketosis. I’ll keep you informed of how this goes.
That combined with the increasing exercise time and intensity I’ve been managing lately will hopefully kick things back into high gear. I have three more weigh ins before I head back to Bellingham, WA for a visit and would like it if I’m at or under 280 pounds. I’m not stressing about this because I know it’s a long shot at this point. But it is a nice “wishful thinking” goal. The reason is my highest recorded weight was 380 pounds. I say recorded because after that weigh in I adopted an “ignorance is bliss” attitude towards scales. I have no idea what my actual highest weight was. It could be 380 pounds as that was my biggest waist size as well. Who knows? What I do know is I’d love it if I could go back to Bellingham being able to brag I’m 100 pounds lighter than my heaviest known weight. Don’t get me wrong, being 90 pounds lighter is still bragging rights territory, but triple digits just sounds more impressive.
That’s this weeks weigh in check in. Thanks for reading. I definitely encourage you to follow the links to the article and the video if you haven’t. It’s great information. I’d appreciate it if you followed the link to the meter as that helps pay the bills. I’m going to try and do a second post later tonight so if I don’t see you then, then I’ll catch you tomorrow.
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