|09-29-2012, 02:01 PM||#1|
Senior LCF Member
Join Date: Dec 2009
Location: Wine Country, CA
WOE: Atkins/Stillman's cycle
Start Date: August 2005 (LC)
High Fat Menus
I've tried to induct once a month for 5 years it seems and am sick, crampy, grumpy, starving and it just doesn't seem to go away for me.
I was reading the threads for high fat (keeping your fats up 80%+) and tried it yesterday.
Besides being super sick at night from too much coconut oil (I was warned) I wasn't shaky, hungry, grumpy or nauseous. Honestly, I feel pretty good and am a day and a half in.
My problem is getting enough protein and fat in. Yesterday, on ******, I was a little protein heavy and it was hard for the fat to catch up.
Today, I've got my fats up to 80% but I only have 53 grams of protein (I'm supposed to have about 80-85).
My meal plan for today is:
B: 2T heavy whipping cream in tea, 1 fat bomb
L: 5 HB Eggs, 4T mayo (egg salad)
D: 8oz ground beef from raw, cooked, 1 slice cheddar, 2T Mayo, 1T SF Ketchup, 1 cup shredded lettuce
S: Fat Bomb
This works out to be:
80 grams protein
13.9 total carbs (12 net)
My long-winded question is- how do you keep proteins and fats up but calories a little lower. Assuming my hunger tapers- which it already has- and I'd like to lower the cals a bit. How is this done?
Any sample menus?
|09-29-2012, 02:12 PM||#2|
Very Gabby LCF Member!!!
Join Date: Feb 2010
Stats: 274 /219/190
Start Date: LC-1999,jan2010 274 NK 1-1-13 at 244
|09-29-2012, 03:12 PM||#3|
Join Date: Oct 2011
Stats: 6' 47y/o 265/193/170
Start Date: Aug 13, 2011
Try to eat fatty sources of protein like Bacon or pork rinds, pork ribs, things like that.
But don't forget that protein is the most important number. Consistently getting too little protein will result in loss of lean body mass instead of fat.
Think of the protein window as a rolling 24 hour window. So if you are low at the end of the day try to start the next day with a good protein focused meal/shake of some sort.
|09-30-2012, 09:42 AM||#7|
Very Gabby LCF Member!!!
Join Date: Apr 2012
Start Date: April 2012
You don't really want your calories to go too low either. I can eat 1800 calories per day and still lose. That might change in the future, but I would be willing to bet that you are fine for now with that many calories.
|09-30-2012, 08:45 PM||#8|
Senior LCF Member
Join Date: Jul 2011
Location: Nantucket, MA
Gallery: Hagrid's Dad
Stats: 290ish/197/185 (5' 10", 41 y.o.)
WOE: Primal/Atkins (dairy, but no sweeteners)
Start Date: June 23rd, 2011.
If you want to lower the calories, and keep the protein the same (which is a good idea), the only way to do it is to drop a bit of the fat.
Example: Use 3 T of mayo in the egg salad... There's 50 calories of fat that you won't really miss.
Or you could just make slightly smaller fat bombs?
|09-30-2012, 09:59 PM||#9|
Way too much time on my hands!
Join Date: Oct 2002
Location: Athens, GA
Stats: 147/136/125; 5'1"
WOE: PSMF/hcg Transitioning to HFLC
Start Date: joined LCF 2003: HCG/PSMF 07/2014
This may or maynot be helpful depending upon how much effort you want to put into it, but here goes...
I looked through recipes that seemed to be high in fat, and I made a list of them with their calories and nutrient profile ( Fat, pro, carb)
Then I made a full list where I put the recipe and then listed the calories per serving and the Percent of macronutrients per serving.
I could see that , for example,
Just Like Stuffed Baked potatoes were 324 calories per serving with 27g of fat, 15g of protein, and 2g of carbs, which translates to 75/19/7%
I can then see at a glance what other foods I might eat that day to adjust the ratios. Then I see that clouds are almost all fat.
Or I could just have Bobo's Pumpkin Thickshake for a great ratio
Or I can decide to have some Artisan bread which doesn't make the ratios, but if I eat it dipped in a few tablespoons of ghee(butter) that will add the fat I need.
Putting in some effort to map out the foods you eat will make it easier to make a menu and meal plan and adjust it. as well as using an online calculator to help keep track of your total percentages, like ****** for example shows your menus percentages broken down by fat/pro/carb
I made this in excel just to be able to compare easily.
then you can put things together to make your own sample menus:e.g.
1469 Cal, 82% Fat, 13% Pro, 6% Carb
1 cup of Kefir homemade
1/4 cup blueberries, 1 packet lime, 2 drops ezsweets
1T MCT Oil
Bobo's Pumpkin Thickshake
Fried Egg with 2oz of colby cheese , 1T Butter
Served on a Plain Oopsie Roll
"You have to understand zat ven a vampire forgoes . . .the b-vord, zere is a process zat ve call transference? Zey force Zemselves to desire somesing else? . . .But your friend chose . . . coffee. And now he has none." "You can find him some coffee, or . . .you can keep a vooden stake and a big knife ready. You vould be doink him a favor, believe me." Monstrous Regiment by Terry Pratchett