I've lost 25 lbs using the Atkins diet, but I'm not very keen on staying
on it for a long time. So I'd like to get back to a more "balanced"
macronutrient split, with a general calorie count and a weights and cardio program to help continue the weight loss.

My question then is about the 10-12 times weight guideline for
calorie intake. I weigh 225lbs (was 250) but, based on height (5'8"),
that should probably be something like 165lbs. So, should I be
using 10-12 times the 225, or 10-12 times the 165? I reckon that
I've been consuming below 1500 during Atkins (three weeks), which is
partly why I've lost so much so fast. (You can only eat so much
non-carb food before getting fed up - literally).

Thanks for any advice.
jalfrezi

Congrats on the loss! :tu:

Im no expert in this area, but many here are. I'd just like to touch on something though..

I also recently moved from Atkins to a more balanced diet. One thing you might notice is that you will gain some of the weight you lost on Atkins. I've haven't gained any back yet, but I feel sure I'll jump back up a couple. Just so you dont freak out. I've been told its the normal effect after coming off of keto diets.

My question then is about the 10-12 times weight guideline for calorie intake. I weigh 225lbs (was 250) but, based on height (5'8"), that should probably be something like 165lbs. So, should I be using 10-12 times the 225, or 10-12 times the 165?

I'm pretty sure that you have to feed all of you, that is the entire 225 lbs, then reduce your intake as you lose weight. What you're trying to do it avoid starving weight off.

Anyone, back me up on this?

Im fairly new also, but I seem to remember even John (Stone) recommending 10-12 times your current body weight for calories, and not trying to use 10x your 'lean mass' as has been suggested by some. Also, one of Johns "things he would change" if he could, or do different, would be to eat more calories than he was in the beggining.

I have dieted with Atkins in the past, and when I came off of that, I did gain a few pounds pretty quickly, similar to loosing some pounds quickly when I started. I'm glad I have found a food lifestyle I can now live with for the rest of my life, unlike Atkins.

Good Luck, and I also am curious for some more info from others here that are more experienced.

Jerry

I actually lost about 30 lbs on the atkins diet, but from what i have read, and how i felt when i was doing it, i think a lot of it was muscle mass. People and I could see that i had lost weight, but I felt soft and weak. Also during the diet, I was lifting weights so as not to lose too much muscle, but to be honest, the whole Keto diet really hurt my muscle mass in the long haul. I am now doing a 40/40/20, and feel much better and stronger.

When I started atkins I was 249lbs. After two months and a half I lost 40lbs. I then decided to quit atkins and switched to a more balanced diet eating 5-6 times a day. My weight in the first week skyrocketed from 209lbs to 215lbs. Almost a pound a day. What I did was increase my carbs slowly. I am currently 207 now so still doing good and not suffering from that atkins diet. I lost lots of muscle mass during that diet and always felt weak.