Calorie deficit please help :) tdee and confused

[oopsididitagainx]

Hi everyone

Im currently very very overweight. The biggest Ive ever been. Last few years two pregnancies and I'm the heaviest I've been.

In past keto has worked really well for me. Ive lost shit loads of weight on it and then piled it all back on. Clearly because I wasn't so good at the maintenance bit. Keto works and I've seen it but I think I can't do it any longer. I crave carbs now and then binge.

I love healthy eating, but I am not eating healthy right now in my life. I am wanting to change that and am willing to cook prepare and precook. I would much rather eat broccoli over chips. But atm it's the other way around for convenience.

Ive calculated my tdee and it's 2781 calories for maintenance. So do I need to be 500 lower? Should I go about 700 lower for quicker results? Do I need to measure my macros too? I'm wanting to follow a fairly low Carb but not keto or too low. I will incorporate good carbs and rid the fast food etc. But just how many carbs? How much protein and fat?

What do you do and what works for you Please help.

Thanks for advance

[3001signon]

I was advised to reduce by 20% for weight loss -which is 556-but to recalculate TDEE with new figures once weight starts reducing.

Personally I’d say don’t drop to the lower figure. It will be unsustainable and you run the risk of caving when you are hungry and miserable. If you don’t drop too low then you won’t miss it too much.

I managed to lose my 3&1/2 stone by doing the 20% reduction. Personally I couldn’t do keto, I just tracked my calories on My Fitness Pal. Like you say, you end up craving carbs & binge.

Good luck!

[Leftleg]

I would stick to 500 lower for now, but you'll been to recalculate from time to time as you are losing weight. It will be a lot easier to stick to if you don't go too low with calories.

[hobbledyhoy]

I'd recommend the fast 800 book, can pick it up for about £5 on Amazon. Very interesting to read background of diet recommendations in the past and how they've led to this point in society where we have an obesity epidemic, we've continually been given the wrong advice. I've been pretty successful with this approach and managed to lose 2.5 stone this way and feel the best I have in a very long time. Good luck, sometimes it's just finding the way of eating that works for you and fits into your life.