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Perhaps the 72kg goal is attainable.
I found some data from my summer break, ive thrown a lot of it out, but i kept 6 days of data when i was tracking my weight & fat%. After the new year my average weight was 80.8kg and my average fat component was 22.2kg or 27.5%.
This morning I weighed in at 74.8kg with a fat% of 21.3% or 16kg of fat. So this is a nice fat drop of 6.2kg since the new year. I was exercising almost daily during my holiday, weights in the morning and a good walk in the afternoon. But I ate way too much sugar and fruit and the weight wouldn't drop.
I have to do some tests on my heart, liver and kidneys still but Im seriously considering the LCHF keto diet again to help me manage the diabetes. My fasting BSL is hovering around 6 still and I would love to get it to 5.5 or less.
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74.8 kg
Lost so far: 7.9 kg.
Still to go: 1.8 kg.
Diet followed: 100%.
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2540 kcal
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Fat: 159.49g | Prot: 191.12g | Carbs: 96.44g.
Breakfast: Walnuts, True Protein Premium WPI Rich Chocolate, True Protein Premium WPI Natural, Vitasoy Coconut Milk, Cherry Tomatoes, Kale, Egg. Lunch: Broccoli, Roasted Grilled or Baked Chicken Breast (Skin Not Eaten), Cucumber (with Peel), Spinach, Caesar Salad Dressing, Capsicum, Cherry Tomatoes. Dinner: Chobani 4% Plain Yoghurt Just Milk & Cultures, Broccoli, Salmon. Snacks/Other: Arnott's Jatz Original Per Biscuit, Woolworths Select Extra Tasty Cheese, Almonds, Macro Cashews. more...
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2411 kcal
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Exercise:
Gym - 1 hour and 30 minutes, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...
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Losing 5.6 kg a Week
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 Comments
LCHF and keto are two different things. Keto is basically a very very low carb high fat diet. Keto is extreme LCHF in other words. Why not just go low carb first and see how that works for you. It cured my diabetes, and my cousin's and a mate's. Forget diabetes, it will be a dim memory. None of us take any form of meds now, none of us NEED any form of meds. Just try low carb, because in most cases that's all most people need. If it happens not to work, just go lower and when your body is happy, it will take over. How low is low? For me, under 100g a day is fine. Others find that they need to go under 80g. Some need to go hard and move to keto numbers (20-50 depending). You will have to experiment to see where you fit. You will never be hungry, you will lose weight, you will improve your bloods overall, and watch your HBA1C and FBS plummet. Simple rules, no sugar, no grain, no starch. Eat as much fat as you want. Chuck every lite and lo-fat thing in the bin. No man made oils either, butter all the way. I typically eat over 200g of fat a day, and my weight has been dropping since day 1 of starting LCHF some years ago. A diet that is ~70% fat may sound unappetising, but you will be surprised at what it really looks like :) I remember thinking at 127kg that 110 'might be attainable' but at 110, I never dreamed that 90 actually is more likely, all thanks to eating real foods, ignoring calorie counts, and LCHF. :) I am 6'5", so 90 is a long way from being overweight :) Do it Stephen, don't consider it, just do it.
24 Apr 16 by member: biggergus
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stephensmith's Weight History
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