Full Diet Break Failure
Over about the last 11 months I dropped my weight from 260lbs to 164lbs.
At the later stages I was eating 1800kcals / day. I am 53 and 5'10".
I am suffering with incredibly cold hands and itchy skin on my back. I am guessing this is due to the standard adaptation to a low cal diet for a long time (thyroid down regulation).
I decided to follow the advise in flexible dieting and tried a two week diet break.
I upped my calories to 2200 and the end of my two weeks is on Saturday.
I found this quite hard and binged on chocolate raisins the first couple of days.
So although I didn't feel like I needed a rest I probably did.
My weight jumped from 164 to almost 173 mostly due to glycogen storage from the extra carbs. This took about 4 days but I only overeat for 3 days of which the first two were likely a couple of thousand above my limit.
From this point on my weight has declined as I stuck to 2200kcals. This morning it's 167.
I eat similar foods each day. I have averaged 130g of carbs each day with an average of 42g of fiber. So net carbs is bellow 100g each day which might be a problem.
My activity tracker suggest my average calories burned over the last seven days is 2670. That's obviously very inaccurate and at least doesn't include the 10% metabolic slowdown the calcs for the 2200kcals maintenance took into account.
I still have the cold hands and the itchy skin. I have enjoyed eating more though.
Have I under eat carbs to get the hormone reset?
Could I have been in a slight deficit and hence didn't get the effect.
Should I continue on the 2200kcals so long as I keep losing weight or go higher or return to reducing calories? Current weight loss I see over a few days could just be glycogen if I am not eating enough carbs. Might stop once I am glycogen depleted.
I probably have only another 10lbs to lose before I want to bulk. I expect this 10lbs is going to be hard though.
For example I am thinking one path is to continue on 2200 until weight loss stops them reduce calories very slowly and increase exercise very slowly. (say 200 cals split from food and exercise). I just put up with the cold hands etc until I am done.