Ask Kimmer!

[Kimmer]

Originally Posted by Thx.Dr.A.

1 used paperback original Stillman's Diet - $3.95

1 used paperback original Dr. Atkin's Diet - $4.95

1 copy Dr. Joel Fuhrman research papers on Water Fasting - free download

The Kimmer Compendium - PRICELESS!!!!!!!

You do my ego good ...

[Kimmer]

Originally Posted by iluvgreys

Kimmer, are there some people who never feel the appetite suppression from "real" ketosis? I seem to do great during the day (doing kimkins) and then at night I don't actually feel hungry but I want to eat and I get the munchies. I end up having sunflower seeds (low sodium 1 tbs) at night to curb the sensation. I can't seem to reach the point of needing to force myself to eat. I always want to eat LOL! Do some just not feel "real" ketosis as strongly? Do I need to give it 3 days to reach real ketosis even though my percentages are usually withing Kimkins limits and my sticks do show ketosis with a lower fat diet?

Menu yesterday

B-2 hard boiled eggs
S-1 mozz cheese stick (2% fat)
L-4 oz bison burger and 1 cup salad with 1 tbs oil and 1/2 tbs vinegar
D-90% lean ground beef (4 oz) 1 cup salad with 1 tbls oil and 1/2 tbs vinegar
S-(got the munchies at this time) 2 mozz cheese sticks 2 %, 6 pieces of turkey (lunchmeat Oscar Meyer) 1 tbs light mayo and 1 tsp mustard, 1 tbs sunflower seeds

I try to measure out everything but I do need to be more careful and not guess as much as I do. I was at about 1200 calories (need to double check fitday)

Why do I get these munchies at night? Did you ever get that problem? I am so strong the rest of the day (but still never get that "I need to force myself to eat" feeling.

Any suggestions? Thanks a million!

I'll run your menu through Fitday real quick, but questions:

1) How long have you been eating according to your menu?
2) Are weekends different? Alcohol?
3) Isn't measuring fun? Just do it for 3-4 days, scale too.
4) When was the last time you did "protein only"?

I suppose there are people who might not get "unhungry" but I wonder if they did "protein only" long enough to deplete their glycogen? I use 3 days as an example, but it could be up to 5.

[Kimmer]

OK, this is what I came up with on Fitday. Here's the link so you can check if I'm wrong on anything.

* Oil & vinegar - 242 calories, have you tried low cal types?
* Turkey - The Fitday numbers are high, but that's all they had
* Ground beef - 17% was best available so I think the number is high
* Beef & bison - I picked "raw", if that's cooked the numbers are higher

Calories: 1329
Carbs: 11
Protein: 124 (double what you need)

Kimmer's Today Fitday

Some numbers may be higher because I couldn't find exact matches, but on the other hand if you're not weighing and measuring, we might be under estimating.

[mom2zeke]

Originally Posted by Kimmer

Well, thank goodness there is a formula or rationale! I was imagining all sorts of "additives" ... I'll spare you the unappetizing details!

So, whatever the formula is would also work for the "regular" hamburger that's 27% fat?

Our local "cheap" store, Stater Bros, has a very good sale on regular hamburger and I'm going to pick some up today. Surprisingly, my boys like meatloaf maybe because I grind up a ton of veggies and add it instead of breadcrumbs?

Call me a geek, but I had to figure this out. I think it has to do with the fact that the 4% or 27% fat number is based on the volume of the meat, but the calories per gram are higher in fat than protein. There are other things in beef like water that account for part of the weight of ground beef but don't add to the total calories. From the USDA site on 4 ounces of 90% (or 10% fat) lean beef :


4 ounces of 10% fat ground beef =
4 ounces = 113 grams
113*.10 = 16.95 grams of fat (this should be 11.3, but I used the usda number)
16.95 * 9 = 152.55 calories of fat
21.01 = grams of protein
21.01 *4= 84.04 calories of protein
152.55/243 (total calories for the hamburger per usda) = .627 or about 63% fat

Strangely the fat grams are a bit too high (should be 11.3 for 10% fat, but maybe it's not that accurate).

So, 10% fat ground beef by volume is actually about 63% fat beef by % of calories. I'm afraid to think what 27% fat ground beef is.

[NBehr]

Miss Kimmer (and I mean that in a respectful "Miss Kitty"-from-Gunsmoke-kinda-way -- I'm old, lol),

I really don't like salads. Is it possible to avoid them on the Kimkins plan? Can I sub cooked veggies for them, or what, and if so, how much? I'm not really a fan of raw veggies.

Thanks,

NB

[Kimmer]

Originally Posted by mom2zeke

Call me a geek, but I had to figure this out. I think it has to do with the fact that the 4% or 27% fat number is based on the volume of the meat, but the calories per gram are higher in fat than protein. There are other things in beef like water that account for part of the weight of ground beef but don't add to the total calories. From the USDA site on 4 ounces of 90% (or 10% fat) lean beef :

4 ounces of 10% fat ground beef =
4 ounces = 113 grams
113*.10 = 16.95 grams of fat (this should be 11.3, but I used the usda number)
16.95 * 9 = 152.55 calories of fat
21.01 = grams of protein
21.01 *4= 84.04 calories of protein
152.55/243 (total calories for the hamburger per usda) = .627 or about 63% fat

Strangely the fat grams are a bit too high (should be 11.3 for 10% fat, but maybe it's not that accurate).

So, 10% fat ground beef by volume is actually about 63% fat beef by % of calories. I'm afraid to think what 27% fat ground beef is.

Thank you!

I, too, am afraid of what 27% fat would be because the meat is way, way smaller at the end, LOL. When I do my meatloaf w/ veggies I form it and bake it on a rack so the extra, uh, flavor, drains away.

Actually now it seems silly to even think I'm getting a bargain if a third of it is melting away. OK, scratch plans to buy cheapo hamburger.

[Kimmer]

Originally Posted by NBehr

Miss Kimmer (and I mean that in a respectful "Miss Kitty"-from-Gunsmoke-kinda-way -- I'm old, lol),

I really don't like salads. Is it possible to avoid them on the Kimkins plan? Can I sub cooked veggies for them, or what, and if so, how much? I'm not really a fan of raw veggies.

Thanks,

NB

Of course! Scratch the salad and pick a couple veggies that you do like ... just watch the butter. If you're picking lean protein I think 1 cup of cooked veggies for lunch & dinner is good. Remember, you'll be hungry the first few days so eat (just pick smart).

Miss Heidi? Hey, that's a heck of a lot better than some things I've been called! I answer to everything ...

[Cutie]

Originally Posted by Kimmer

Of course! Scratch the salad and pick a couple veggies that you do like ... just watch the butter. If you're picking lean protein I think 1 cup of cooked veggies for lunch & dinner is good. Remember, you'll be hungry the first few days so eat (just pick smart).

Miss Heidi? Hey, that's a heck of a lot better than some things I've been called! I answer to everything ...

actually, she said "Miss Kimmer" not "Miss Heidi"

[Linna]

Kimmer...
I am looking for some suggestions/advice. I am on depo-provera and before getting on birth control (about a year ago) I had very irregular periods. I got one every 6-9 months. I had planned on losing 20 of my 40 pounds for a wedding I am going to June 4. However, when I started the low carb plan, I lost 8 pounds right off, the next week, my period came from NOWHERE, and I didn't lose any that week. Lost 2 last week and now I am concerned I won' t be able to lose any more because my depo shot in scheduled for next week, and usually the weeks around my appointment, are very periodish. Do you have any suggestions? Would going on your plan be helpful or will I need to wait until my body stabilizes?

My average intake looks like this:
B:
flavored ice coffee with extra cream and splenda (this is already going to go)
3 sausage links
low carb and low sugar yogurt (3oz)
L:
grilled chicken
salad
ranch dressing
S:
natural peanut butter (sadly, I know this will have to go as well)
D:
meat & some sort of veggie, lately it has been broccoli

Any suggestions would be very much appericated.

Thanks!
Linna

[Kimmer]

Originally Posted by IM2cute

actually, she said "Miss Kimmer" not "Miss Heidi"

How funny! I was Room Mom for 5 years when my son was in Christian school and Miss Heidi became second nature to me.

"Miss Kimmer" is so cute, LOL.

[Kimmer]

Originally Posted by Linna

Kimmer...
I am looking for some suggestions/advice. I am on depo-provera and before getting on birth control (about a year ago) I had very irregular periods. I got one every 6-9 months. I had planned on losing 20 of my 40 pounds for a wedding I am going to June 4. However, when I started the low carb plan, I lost 8 pounds right off, the next week, my period came from NOWHERE, and I didn't lose any that week. Lost 2 last week and now I am concerned I won' t be able to lose any more because my depo shot in scheduled for next week, and usually the weeks around my appointment, are very periodish. Do you have any suggestions? Would going on your plan be helpful or will I need to wait until my body stabilizes?

My average intake looks like this:
B:
flavored ice coffee with extra cream and splenda (this is already going to go)
3 sausage links
low carb and low sugar yogurt (3oz)
L:
grilled chicken
salad
ranch dressing
S:
natural peanut butter (sadly, I know this will have to go as well)
D:
meat & some sort of veggie, lately it has been broccoli

Any suggestions would be very much appericated.

Thanks!
Linna

Your TOM came early because you use birth control pills/shots. Some of the estrogen is stored in body fat, so when it begin melting and the extra hormones are released into your system, it's like taking an extra dose (or something along those lines).

If you're really decicated you can knock off 20 pounds in time for the wedding, but you already know what you have to do ... ditch the peanut butter, coffee drinks, excess fat calories (still use fat, just watch it).

Choose lean protein over fatty types (read the hamburger horror story above!) and enjoy a variety of veggies ... watch the butter.

You can still lose around your shot, just really watch your carbs. Use www.fitday.com to track your carbs/calories.

If weekends are hard because of socializing, figure out ahead of time what you're going to do. Have a plan. Before you get out of bed each morning, plan how breakfast is going to go ... ditto for lunch and dinner.

[sueshe]

Kimmer, I have a question. I've been on Kimkins now for a while, have lost quite a bit on it, and am loving it. I don't have an appetite at all and feel like I'm making myself eat. I am not a breakfast eater anyway, so stopped eating breakfast, but my calories and fat % are ok, but calories are so low. I've not been on it long enough to know what to do about this and was wondering if I should leave it like I've been doing, seems like it's enough for me, and I think if I were to add more food I would be so full I'd be sick. Would welcome any suggestions. I know I've read repeatedly about the kinda nauseous feeling you get...think I'm there!!!

[Linna]

Thanks. You have no idea how dedicated I can be. lol. I have a question though. Let's say, I ditch the peanut butter and the coffee and the fats and I lose all of this fantastic weight. Am I going to be able to add it back in at some point? I am guessing it would have to be slow? Thank again. How many carbs do you think I should aim for? 10?

[Kimmer]

Originally Posted by sueshe

1) I don't have an appetite at all and feel like I'm making myself eat.
2) ... was wondering if I should leave it like I've been doing, seems like it's enough for me, and I think if I were to add more food I would be so full I'd be sick.

Honestly, I would leave it where it is. That is 'real' ketosis and this is why you're losing so quickly. You're losing way faster than the 3500 calories = 1 pound allows.

I'm guessing you've only got 10-12 weeks more before hitting goal and that's not very long in the grand scheme.

Hopefully you're picking healthy foods (rosemary herbed chicken over hot wings) or mini meals (even in ketosis a "jello" cup of chopped broccoli isn't too hard).

Decide what you're going to eat that day (or at least choices) and have very mini meals. Don't force yourself, but if you think you "should" eat, a few bites throughout the day is managable.

Naturally, a Centrum type vitamin each day!

[Kimmer]

Originally Posted by Linna

Thanks. You have no idea how dedicated I can be. lol. I have a question though. Let's say, I ditch the peanut butter and the coffee and the fats and I lose all of this fantastic weight. Am I going to be able to add it back in at some point? I am guessing it would have to be slow? Thank again. How many carbs do you think I should aim for? 10?

Of course! Depending on what your other choices are, it may need to be smaller amounts but it's funny how carbs react.

If I were eating my maintenance amounts (1200-1400 calories, 70-90 carbs) during my weight loss phase, I would have lost very slowly. Very. But now, I can eat 90 carbs a day and not gain. Who knew, LOL?

You want to stick under 20 total, but pick "good" carbs ... veggies, minimal cheese and cream due to calories.

Have you checked the Recipe Room? I'll bet someone has figured how to make a low cal low carb coffee drink for special occasions.

[sueshe]

Originally Posted by Kimmer

Honestly, I would leave it where it is. That is 'real' ketosis and this is why you're losing so quickly. You're losing way faster than the 3500 calories = 1 pound allows.

I'm guessing you've only got 10-12 weeks more before hitting goal and that's not very long in the grand scheme.

That's about what I figured too at the rate I'm going

Originally Posted by Kimmer

Hopefully you're picking healthy foods (rosemary herbed chicken over hot wings) or mini meals (even in ketosis a "jello" cup of chopped broccoli isn't too hard).

I've got everything in my fitday, I think I have substituted food for using fitday religiously. I am not much on wings anyway, which I guess is a good thing. I don't eat sweets at all, have had no cream or cream cheese, sour cream and a little cheddar on occasion are my 'vices'.

Originally Posted by Kimmer

Decide what you're going to eat that day (or at least choices) and have very mini meals. Don't force yourself, but if you think you "should" eat, a few bites throughout the day is managable.

Naturally, a Centrum type vitamin each day!

I make my menu's up ahead a week at a time and then put into fitday what I actually am eating that day, and if I don't eat it all I update it the next morning. I read someone's post the other day that they were eating to take their meds, and that's about what I feel like, I know I have to eat with my meds, otherwise don't know that I would even bother. I know I have to, but my stomach tells me otherwise. Don't get me wrong, not sick or anything, actually have a lot of energy and have been taking a Centrum Carb Assist vitamin daily, plus 600mg calcium(per doc) and 99mg Potassium because of leg cramps and fingers twitching(also per doc).

Thanks muchly! I'll just continue with what I've been doing then and hope I don't get my appetite back!

[Kimmer]

Sueshe, eating with your meds doesn't have to mean a large quantity ... a couple of bites can provide the buffer (even 1 scrambled egg has enough fat). My sister has to eat something when she takes iron pills.

You're doing wonderfully, pat yourself on the back!

We could be twins! I also use to plan my menus a week ahead, enter into Fitday (get over the shock a couple of times and readjust) and then revise what I actually ate.

[sueshe]

Originally Posted by Kimmer

Sueshe, eating with your meds doesn't have to mean a large quantity ... a couple of bites can provide the buffer (even 1 scrambled egg has enough fat). My sister has to eat something when she takes iron pills.

You're doing wonderfully, pat yourself on the back!

We could be twins! I also use to plan my menus a week ahead, enter into Fitday (get over the shock a couple of times and readjust) and then revise what I actually ate.

I could only be so lucky to be your twin!!! Thats exactly what I did when I first started using fitday all the time, I would "HOLY COW" at my totals, then adjust qty's and change foods. I'm not one to pat my own back, but I am kinda proud of myself for sticking with it this long. I'm the kind that usually has a cheat 'just because' and then will do the next day or next Monday or whatever thing. I still can't believe I'm where I'm at and probably would call the scale a liar, but my clothes are so huge on me! Kinda telling in itself!

[iluvgreys]

Originally Posted by Kimmer

I'll run your menu through Fitday real quick, but questions:

1) How long have you been eating according to your menu?
2) Are weekends different? Alcohol?
3) Isn't measuring fun? Just do it for 3-4 days, scale too.
4) When was the last time you did "protein only"?

I suppose there are people who might not get "unhungry" but I wonder if they did "protein only" long enough to deplete their glycogen? I use 3 days as an example, but it could be up to 5.

I also came up with about 1300 cals for the day and way too much protein. Thats why I was up .4 lbs today.

1. Have been eating this way (usually much better -kimkins real amounts) for a month but last week I was at a math conference and got a bit side tracked but I stayed lc still. I have lost eight lbs this month (April) I find I get out of hand in the evening and my results go to heck.
2. I have been drinking on weekends (3 or so total for the weekend) but have vowed to not drink this weekend (cinco de mayo is gonna be a tough one because I have a party to go to) Food is always on plan.
3. I just bought a digital scale for my meat
4. I have never really eaten just meat only-I try and then I cave. Do you thing 2 cups of salad could be holding me back? Or is the 3 oz of cheese?

I just bought some Wishbone salad spritzer and it has 10 cals, and one carb for 10 sprays. Its really good! No more oil for me until goal.

Thanks for your time Kimmer!

[cimitoch]

ARe my calories too high? Little Vickie questions her 1380. Today I am at 1100 and may eat a titch more today. Yesterday I was 1280 or so. Is that bad?

I did cut out the olive oil completely, except for my eggs this morning before I read the post here.

Help!

Thank you
Cindy

[Strawberry]

For a low carb, low calorie coffee drink... you can use 1 cup of carb countdown milk (skim has the least calories, although its not as creamy) with a teaspoon of coffee crystals and splenda and tons of ice. Then I blend it all up with my handheld mixer. This is almost as good as the blended frappuchino cremes at Starbucks! This will make a decent 16 oz glass full too.

[Strawberry]

"hi! here in the Philippines tamarind flavoring is in powder form, which is mixed in water. I bought a new one this afternoon to check. Here's the nutrition facts of Knorr Tamarind Soup Base

Serving size: 1 tsp
Calories: 5
Fat 0g
Sodium 320mg
Total Carb 1g
Fiber 1g
Protein 0g"

Ahhhh!! That looks ok. Glad you weren't getting any hidden sugars in there!
We need some of that stuff in the States here!

[gettenthere]

Thankyou Thankyou Thankyou!!!!!!!!!!!!!!!
see my new avatar! thanks for all the tips appreciate you so much! KIMMER!

[JenniferMary]

Hi Kimmer! I LOVE THIS THREAD! Amazing posts and great tips... I am so excited to start! I have about 85 pounds to lose and have a few questions:
1. If I stay on lean proteins and limit calories, any idea how long it will take me to reach my goal?
2. My lunch today is 2 deviled eggs w/a bit of mayo and mustard with 1.5 chicken breasts cut up. Does this sound ok to you?
I can't wait until the "no hunger" kicks in and I start feeling "SNATT"!!!! I'll deal with the nausea, I just want this weight gone asap!