I am 43 yo at 16.5% - 182. On a 6 week cycle var. I have my calorie intake at 1600. Protein at 175. Trying to reduce BF to 14%. Eating egg whites in the morning and turkey breast. Protein drink 51 grams alone in that. More turkey breast. Almonds. Lots of water. Chix breast broccoli. Sweet potato. Main foods I eat. I allow myself a glass of wine a week.
ur cals are extremely low. u will lose alot of weight like that. this includes muscle.
u should do 2000cals, about 240g protien, less then 50g carbs( including dietary) , about 120g fat.
keto diet is simular to aktins. has nothing to do with ketone supps.
last year and this yr i have done it for quick cut. usually drop 15lb real quick. and knock my bf% down a few notchs.
its very mantainable. i have a harder time stablizing my weight and usualy continue droping even after keto.
if u dont want to cut carbs. look into intermited fasting. also very good.
u will drop a lot of weight eating at such low cals (1600). but u may not see ur bf dropping as fast.
but thats just what works with me,