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Old 09-29-2012, 01:01 PM   #1
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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
80% fat
13.9 total carbs (12 net)

1921 Calories

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?
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Old 09-29-2012, 01:12 PM   #2
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http://www.lowcarbfriends.com/bbs/ot...-low-carb.html

Here you go.
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Old 09-29-2012, 02:12 PM   #3
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Quote:
Originally Posted by miggsmacall View Post
Besides being super sick at night from too much coconut oil (I was warned)
lol

Quote:
Originally Posted by miggsmacall View Post
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
80% fat
13.9 total carbs (12 net)

1921 Calories

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?
80+% is hard to get especially when you are paying attention to your protein requirements.

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.
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Old 09-29-2012, 04:34 PM   #4
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Good to know about the protein. Didn't know that. I'll make sure to keep it up!
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Old 09-29-2012, 05:37 PM   #5
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Hi Miggs! I just wanted to say that I love your avatar pic and you and your baby are absolutely gorgeous!!!
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Old 09-29-2012, 06:33 PM   #6
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Salmon works well to bump protein, but if you want easy, use full fat greek yogurt. You get fat and protein in high amounts!
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Old 09-30-2012, 08:42 AM   #7
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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.
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Old 09-30-2012, 07:45 PM   #8
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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?
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Old 09-30-2012, 08:59 PM   #9
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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

6 Clouds

Bobo's Pumpkin Thickshake

Fried Egg with 2oz of colby cheese , 1T Butter
Served on a Plain Oopsie Roll
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