I’m looking for advice on a stall. A little background: I’ve eating keto since April of last year, with great success in weight loss initially (down from about 215 to about 185 in August). I stalled out at that point, as far as fat loss, but have continued to add muscle and endurance as I have gotten more into running and other weight training. I have been working out at Orange Theory Fitness (HIIT) since about the new year, increasing frequency up to now three times a week, plus running once a week and seeing a personal trainer once a week. Here’s my question: How do I get the fat loss going again? I have recalculated my macros, but I’m unsure whether I should be running a caloric deficit or eating more overall. My appetite is often high, which I think is due to the increased workouts per week. I have gone back to tracking my foods again, but how much should I be eating? Everywhere I look, I see two groups of keto-ers saying “eat more fat!” and “you’re eating too much!” So how do you know which to believe?
Don’t eat less than your BMR but eat within the macro guidelines up to or even over your TDEE based on your hunger and activity level. Carbs are always 20 or below, protein amount is fixed based on activity so increase your fats to your personal satisfaction “zone”.