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Old 07-12-2013, 08:19 AM   #31
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I'd just not worry about it. (Although I know how useless that advice is if you are worried!) Your body will take care of it one day soon. I was up 3 pounds this morning after hitting a low yesterday morning and having a good eating day. But I believe what everyone says here about accepting the ups and downs. I have seen some pretty impressive graphs that show day to day spikes with a big downward overall trend. My scale reading was not what I hoped for, but I am not concerned about it (after a bit of thought). I am just trying to drink lots of water and stay on plan. My issue is getting enough sodium so I can view some water gain as a good thing. ?? We are all unique.

Last edited by Patience; 07-12-2013 at 08:24 AM..
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Old 07-12-2013, 08:22 AM   #32
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Originally Posted by thatphdguy View Post
Hey Bella...Thanks for the advice...

I actually weight once a week. But this week with the cheat I was checking if I was going in the right direction. Any idea how could I get rid of the extra water?
keep at 4000-5000 mg sodium per day plus sufficient water intake.

Hey what's your reasonable goal weight?
I wanna crunch your numbers for you.
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Old 07-12-2013, 08:28 AM   #33
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I am not overly concerned, but it really stinks that I was already losing steadily and I had to eat the stinky pizza...
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Old 07-12-2013, 08:30 AM   #34
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Quote:
Originally Posted by emel View Post
keep at 4000-5000 mg sodium per day plus sufficient water intake.

Hey what's your reasonable goal weight?
I wanna crunch your numbers for you.
Hey Emel...

Ok as you know i am 6'1 297.6 as of today. I would like to be in between 220-230 as a long term goal. Short term goal 250? in the next 6-8 months?
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Old 07-12-2013, 08:33 AM   #35
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But think of all you have learned, Grasshopper.


Okay. I'm getting that the minimum daily protein intake is 100 g. 150 is your top level for protein unless you're very active.
YOu know I think 20 net carbs is plenty, and that I do 20 total carbs.
THe fat is up to you, enough to keep yourself satisfied.
As a guess 1800 cal is a minimum for you, so that's 1200 cal or so from fat.

Last edited by emel; 07-12-2013 at 08:35 AM..
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Old 07-12-2013, 08:43 AM   #36
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I have been eating 2200 calories as you recommended me and 160 gr of protein as Cathy told me. Any recommendations there? My recommended daily calorie intake is 3,031 Cal. A 800 deficit sounded very good
How many net carbs would you eat?

Last edited by thatphdguy; 07-12-2013 at 08:46 AM..
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Old 07-12-2013, 09:15 AM   #37
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Quote:
Originally Posted by thatphdguy View Post
I have been eating 2200 calories as you recommended me and 160 gr of protein as Cathy told me. Any recommendations there? My recommended daily calorie intake is 3,031 Cal. A 800 deficit sounded very good
How many net carbs would you eat?
Good. An 800 cal deficit sounds good.
The 160 is fine. Be aware that 100 g is your minimum protein amount, so if you happen to have a not-hungry day, keep it above 100.

(I plan out what sounds good for meals and then tweak it after running it through a tracker, so I'm kind of using my appetite instead of the numbers as my primary guide).

I can't know what your carb tolerance is so it's hard to give a number. If you're not losing (in the long run, not this bobble after the pizza), I would look at cutting carbs first. But if you go back to losing steadily after you're back to keto-normal, no need to change anything on the carb side of it.

On the days I dabbled in more carbs:
29 total/9.1 fiber=20 net
28.3 total/10.2 fiber=18.1 net
27.5 total/9.3 fiber=18.3 net

So I'd suggest something along those lines.

Thanks for letting me play with your numbers. You're like my own personal GI Joe doll (my Barbie thought Ken was a loser).
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Old 07-12-2013, 09:20 AM   #38
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Last question Master
I am eating 4 cups of Lettuce and 2 of spinach for lunch (raw)
And 4 cups of (raw) broccoli at night around 2 cooked with the protein
Do you think is too many veggies?
The Cups of salad yield approximately 4 net carbs, while the broccoli around 7 Net carbs

Thank you Master
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Old 07-12-2013, 09:21 AM   #39
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Oh let me add that I saw a video with Dr Eric Westman. He touched briefly on why he counts total carbs instead of net carbs. It was a video of his talks aboard a Low Carb Cruise, in several segments. I need to go watch the rest of the segments.

He said SOME people DO absorb fiber carbs and some don't. And then he went on to some other topic. I'd love to know what he was talking about, and why.
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Old 07-12-2013, 09:33 AM   #40
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Quote:
Originally Posted by thatphdguy View Post
Last question Master
I am eating 4 cups of Lettuce and 2 of spinach for lunch (raw)
And 4 cups of (raw) broccoli at night around 2 cooked with the protein
Do you think is too many veggies?
The Cups of salad yield approximately 4 net carbs, while the broccoli around 7 Net carbs

Thank you Master
Let me get this clear so I can get the numbers right---
lunch salad=4 c lettuce + 2 c spinach.
then you have 4 c raw broccoli plus 2 cups cooked broc, or do you have 4 cups total, of which you eat 2 c raw and 2 c cooked?

And are you measuring the cooked portion before or after you cook it?
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Old 07-12-2013, 09:35 AM   #41
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Quote:
Originally Posted by emel View Post
Let me get this clear so I can get the numbers right---
lunch salad=4 c lettuce + 2 c spinach.
then you have 4 c raw broccoli plus 2 cups cooked broc, or do you have 4 cups total, of which you eat 2 c raw and 2 c cooked?

And are you measuring the cooked portion before or after you cook it?
Lunch salad Raw messured 4 cups of Romaine Lettuce + 2 cups of baby spinach
Dinner 4 raw cups of broccoli.

All measured before cooking
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Old 07-12-2013, 10:04 AM   #42
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Quote:
Originally Posted by thatphdguy View Post
Lunch salad Raw messured 4 cups of Romaine Lettuce + 2 cups of baby spinach
Dinner 4 raw cups of broccoli.

All measured before cooking
Okie dokie.

That's 28.8 total, 11.8 fiber, 10 net from your veggies. Looks good as long as you keep your incidental carbs (eggs, cheese, LC condiments, vinegar, sweeteners) lowish. (another tracker site showed different numbers for the broccoli, but I think the one I posted is right)

I hammer on about Atkins induction level carbs. I need to remember that some bodies can tolerate slightly higher carbs. It is very individual.
I think many will find that the lower they go so long as they get their veggies in, the better. But there's something to be said for dietary variety, too. So if you can handle 25 or 30 or more net carbs, go for it.

By the way, there are other veggies out there, you know.

Alfalfa sprouts 1 cup/raw 0.4
Argula 1/2cup/raw 0.2
Bok choy 1cup/raw 0.8
Celery 1 stalk 0.8
Chicory Greens 1/2cup/raw 0.6
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Lettuce Iceberg ½ cup 0.1
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2
The following vegetables are slightly higher than the salad vegetables listed above; they also provide
important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net
carbs.
Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium/boiled 4.0
Asparagus 6 spears/boiled 2.4
Artichoke hearts 1/ canned in water 1.0
Avocadoes 1 whole/raw 3.5
Bamboo shoots 1cup/boiled 1.1
Beets ½ cup/canned 4.7
Broccoli boiled ½ cup 1.6
Broccoli raw ½ cup 1.0
Broccoli rabe 1 ounce 1.3
Broccoflower ½ cup 1.4
Brussels sprouts ¼ cup boiled 2.4
Cabbage ½ cup boiled or raw 2.0
Cauliflower ½ cup boiled or raw 1.0
Chard ½ cup swiss/boiled 1.8
Collard greens ½ cup boiled 4.2
Eggplant ½ cup boiled/raw 1.8
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ½ cup 4.6
Leeks ¼ cup boiled 1.7
Okra ½ cup boiled/raw 2.4
Olives green 5 2.5
Olives black 5 0.7
Onion ¼ cup raw 2.8
Pumpkin ¼ cup boiled 2.4
Rhubarb ½ cup unsweetened 1.7
Sauerkraut ½ cup canned/drained 1.2
Peas ½ cup edible podded 3.4
Spaghetti squash ½ cup boiled 2.0
Spinach ½ cup raw 0.2
Summer squash ½ cup boiled 2.0
Tomato 1 raw 4.3
Turnips ½ cup boiled 2.2
Water chestnuts ½ cup canned 6.9
Zucchini ½ cup sautéed 2.0
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Old 07-12-2013, 10:36 AM   #43
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My other source of Carbs are:

1/2 avocado = 2 Net
4 tablespoon of dressing full fat 2 total carbs
Eggs (2) = 1 Carb

And that is pretty much it
I do not eat cheese. I will over eat it for sure

Last edited by thatphdguy; 07-12-2013 at 10:38 AM..
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Old 07-12-2013, 11:31 AM   #44
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You have walked the rice paper, Grasshopper.

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Old 07-12-2013, 11:44 AM   #45
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Ha ha
Crazy Emel!
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Old 07-12-2013, 05:04 PM   #46
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So Emel
Do you think that my level of Net Carbs less than 20 a day is ok?
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Old 07-12-2013, 05:38 PM   #47
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Quote:
Originally Posted by thatphdguy View Post
So Emel
Do you think that my level of Net Carbs less than 20 a day is ok?
I do.
I think carbs are irrelevant--I think we can do just fine on no carbs at all. I eat them to get the nutrients from veggies and to add interest to my plate, but I don't push them to some contrived level, and I don't figure that I can add more cheese or something if I have carb allowance left over.
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Old 07-12-2013, 05:50 PM   #48
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Best piece of advise is we have all been there. Don't beat yourself up. Get back on track and keep going. Don't let one cheat turn into a month of cheats.
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Old 07-12-2013, 05:56 PM   #49
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Quote:
Originally Posted by emel View Post
I do.
I think carbs are irrelevant--I think we can do just fine on no carbs at all. I eat them to get the nutrients from veggies and to add interest to my plate, but I don't push them to some contrived level, and I don't figure that I can add more cheese or something if I have carb allowance left over.
I was losing steadily until the pizza opps with the net carbs I described to you
Hopefully, I will start losing next week again
Thanks for all your help Emel...You are really great
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