Nutritional Ketosis (LC/HF/MP) Challenge Anyone? - Page 14

Vita oldie · 08-06-2012, 11:09 AM

151 lbs. 6% carbs-71% fat-23%protein.
Is that ok for my first day doing it this the nutritional ketosis way?

mom2zeke · 08-06-2012, 11:48 AM

Quote:

Originally Posted by Vita oldie

151 lbs. 6% carbs-71% fat-23%protein.
Is that ok for my first day doing it this the nutritional ketosis way?

Your percentages look good, but what are your grams of carbs and protein? Finding the right number of grams for protein and carbs should help get you into nutritional ketosis. You can have all the right percentages but depending on how much food you're eating you might get knocked out of ketosis.

loop4yah · 08-06-2012, 11:51 AM

Glad to hear everyone is doing great!

Quick question...Is anyone supplementing sodium? And if you are how much?

mom2zeke · 08-06-2012, 11:52 AM

Quote:

Originally Posted by Vita oldie

Can you list the mayo receipe and instructions?

I use a stick blender to do this.

In a glass jar add:
2 egg yolks
1/2 tsp salt
ground pepper (I never measure)
1 tsp dijon mustard
2 tbs lemon juice (I like mine lemony)

In another container melt 1/3 cup of refined coconut oil (you don't want it to smell/taste like coconut). Add enough olive oil to make 1 1/4 cups of oil.

Add coconut/olive oil mixture to the jar. Plunge stick blender to the bottom and blend pulling the stick blender up through the mixture.

There are lots of mayo recipes around. I experimented until I found the right combo for me

.

mom2zeke · 08-06-2012, 11:53 AM

Quote:

Originally Posted by loop4yah

Glad to hear everyone is doing great!

Quick question...Is anyone supplementing sodium? And if you are how much?

I salt my food liberally and every day I drink 1.5 cups of broth with 1/4-1/2 tsp of sea salt added.

Vita oldie · 08-06-2012, 01:07 PM

Thanks for your receipe.
Fat 74:08. Carbs 14:33. Protein 54:72.

mayleesa · 08-06-2012, 03:06 PM

made my first fat bombs but could only find a silicone pan that made 12 bars...so instead of 24 little nuggets i have 12 bar shaped ones...i used rebecca's recipe but i could not find almond butter that wasn't mixed with stuff, like maple, chocolate, etc this upped the carb count so i just used peanut butter and subbed the cal/fat/pro/carbs accordingly...i just ate 1 "bar" to see how it tasted and it was AWESOME! so this would be 2 of rebecca's servings. DELISH! thanks for the recipe, i can def see myself tho eating all 12 so i must hold myself accountable around them

THANKS!

mom2zeke · 08-06-2012, 03:16 PM

Quote:

Originally Posted by Vita oldie

Thanks for your receipe.
Fat 74:08. Carbs 14:33. Protein 54:72.

These look good Vita oldie!

mom2zeke · 08-06-2012, 03:19 PM

Quote:

Originally Posted by mayleesa

made my first fat bombs but could only find a silicone pan that made 12 bars...so instead of 24 little nuggets i have 12 bar shaped ones...i used rebecca's recipe but i could not find almond butter that wasn't mixed with stuff, like maple, chocolate, etc this upped the carb count so i just used peanut butter and subbed the cal/fat/pro/carbs accordingly...i just ate 1 "bar" to see how it tasted and it was AWESOME! so this would be 2 of rebecca's servings. DELISH! thanks for the recipe, i can def see myself tho eating all 12 so i must hold myself accountable around them

THANKS!

I used a mini muffin pan with paper liners for mine (since I already had the pan and liners). They look like peanut butter cups when they're ready

.

They are amazing aren't they! I had one with my lunch and it felt like such a luxury.

mom2zeke · 08-06-2012, 05:14 PM

Quote:

Originally Posted by Vita oldie

Went there to find what body fat I had but where doesit tell you the amount is water

I believe that was a special scale at the gym someone was going to.

The DEXA scan will give you that information also. But it's pretty pricey here (about $100).

mom2zeke · 08-06-2012, 05:16 PM

Quote:

Originally Posted by paulabob

I think it should be fine. Mine are regularly in the 60s and 70s. I don't begin to feel any hypoglycemic symptoms until 55 or so. 45 is full on shaking/sweating/trouble talking level for me.

However, can't say I have normal blood sugar being hypoglycemic (familial not thru diabetes).

It may be one of those things individual to people. I know diabetics are concerned with it dropping too low, but that's just because of the ones that have to balance their insulin meds. For them too low is likely to be deadly whereas the damage from too high is never immediately deadly.

Thanks paulabob! I guess it's just normal for me.

Tatsnook · 08-06-2012, 06:21 PM

Fat bombs sound great, but I am affraid if I will make them, I will overeat them. For right now, I just stick to cream cheese.

I am back to ketogenic diet, back to 126.6p this morning. My blood ketones is 0.7 this evening. Not too high but at least it's something. Keep me motivated. First time I tested few day ago in the morning and it showed LOW. Probably that was the Dawn effect in the morning :-)

Tatsnook · 08-06-2012, 07:01 PM

Quote:

Originally Posted by loop4yah

Glad to hear everyone is doing great!

Quick question...Is anyone supplementing sodium? And if you are how much?

I don't . I just salt my food as much as I like:-)

RebeccaLatham · 08-06-2012, 07:18 PM

Quote:

Originally Posted by JMCM1

By the way Rebecca, this caught my eye - in a good way: What was this? Did you bake it? (from your August 1st meals):
PUMPKIN, CANNED
CINNAMON, GROUND
STEVIA
CREAM, HEAVY

I put all that stuff in a bowl and stirred it up and ate it with a spoon. No cooking or baking, just stirring and eating.

RebeccaLatham · 08-06-2012, 07:19 PM

Quote:

Originally Posted by Vita oldie

Went there to find what body fat I had but where doesit tell you the amount is water

No, it doesn't tell how how much is water. Why do you want to know that?

RebeccaLatham · 08-06-2012, 07:20 PM

Quote:

Originally Posted by Vita oldie

Rebecca your breakfast made me laugh-what would your Mother say, liking the plate!
Still they also said don't waste food!

I lick my plate with every meal. I've done it for years!

RebeccaLatham · 08-06-2012, 07:26 PM

Quote:

Originally Posted by Vita oldie

151 lbs. 6% carbs-71% fat-23%protein.
Is that ok for my first day doing it this the nutritional ketosis way?

It's not the percentages that you are after. Your protein and carbs are an absolute value. In other words, you eat the amount of protein your body needs and the amount of carbs your body can tolerate, and what percentage they are makes no difference.

Once you have decided on the amount of grams of protein and carbs you are going to eat, then you add enough fat so that the percentage of fat is pretty high. Most of us are doing between 65-80% of our total calories from fat.

If you want a calculator that you can use to help you figure this out, I posted one that I created here.

In order to input your own numbers, you will need to download the calculator and you will need to have Excel on your computer.

RebeccaLatham · 08-06-2012, 07:29 PM

Quote:

Originally Posted by loop4yah

Glad to hear everyone is doing great!

Quick question...Is anyone supplementing sodium? And if you are how much?

I make it a point to pretty heavily salt my food. I use Eden's Sea Salt. For instance, I put 1/4 tsp. on my eggs in the morning, and pretty much 1/4 tsp. on every other thing I eat. I do not drink broth. I probably use about 1 tsp. of sea salt per day, and that seems to keep me out of trouble.

RebeccaLatham · 08-06-2012, 07:34 PM

Quote:

Originally Posted by Vita oldie

Thanks for your receipe.
Fat 74:08. Carbs 14:33. Protein 54:72.

Are you saying that you are eating 74g of fat, 54g of protein and 14g of carbs? That only comes out to around 943 calories for the day, which seems very low to me.

Do you feel satisfied with that small amount of food? I am eating 135g of fat each day, and it keeps me from being hungry.

Generally speaking, nutritional ketosis is not low calorie. 943 calories is pretty low calorie...

RebeccaLatham · 08-06-2012, 07:40 PM

Quote:

Originally Posted by mayleesa

made my first fat bombs but could only find a silicone pan that made 12 bars...so instead of 24 little nuggets i have 12 bar shaped ones...i used rebecca's recipe but i could not find almond butter that wasn't mixed with stuff, like maple, chocolate, etc this upped the carb count so i just used peanut butter and subbed the cal/fat/pro/carbs accordingly...i just ate 1 "bar" to see how it tasted and it was AWESOME! so this would be 2 of rebecca's servings. DELISH! thanks for the recipe, i can def see myself tho eating all 12 so i must hold myself accountable around them

THANKS!

I'm not sure what you meant by "subbed the cal/fat/pro/carbs..."

I choose not to eat peanuts or peanut butter, because they are legumes, which I do not eat.

mom2zeke · 08-07-2012, 06:18 AM

Quote:

Originally Posted by RebeccaLatham

It's not the percentages that you are after. Your protein and carbs are an absolute value. In other words, you eat the amount of protein your body needs and the amount of carbs your body can tolerate, and what percentage they are makes no difference.

Once you have decided on the amount of grams of protein and carbs you are going to eat, then you add enough fat so that the percentage of fat is pretty high. Most of us are doing between 65-80% of our total calories from fat.

If you want a calculator that you can use to help you figure this out, I posted one that I created here.

In order to input your own numbers, you will need to download the calculator and you will need to have Excel on your computer.

This calculator is great!! Really helpful. I feel like we need to create a faq for this WOE! There's so much great information in this thread, but it's not that easy to navigate.

mom2zeke · 08-07-2012, 06:22 AM

Good morning everyone!! How are you all doing?

TOM finally arrived yesterday. It's great that I've been tracking because I now completely understand why I was hungrier than usual over the weekend. Hopefully I'll see some movement on the scale next week when TOM leaves

.

I'm just hanging in keeping my protein/carbs/fat on track. Weekdays are usually pretty easy because my routine doesn't change much.

JMCM1 · 08-07-2012, 10:32 AM

Rebecca I like exporting your excel pages to see exactly what you've eaten.
Do you have software you're using you like enough to recommend?

Vita oldie · 08-07-2012, 10:44 AM

Quote:

Originally Posted by RebeccaLatham

No, it doesn't tell how how much is water. Why do you want to know that?

Because you mention a loss of 5 lb and that 2lb was water.
So I was interested!

mom2zeke · 08-07-2012, 10:53 AM

Quote:

Originally Posted by Vita oldie

Because you mention a loss of 5 lb and that 2lb was water.
So I was interested!

Hi Vita oldie,
That was hippyatheart and it was a special scale at the gym.

Vita oldie · 08-07-2012, 10:53 AM

Quote:

Originally Posted by RebeccaLatham

Are you saying that you are eating 74g of fat, 54g of protein and 14g of carbs? That only comes out to around 943 calories for the day, which seems very low to me.

Do you feel satisfied with that small amount of food? I am eating 135g of fat each day, and it keeps me from being hungry.

Generally speaking, nutritional ketosis is not low calorie. 943 calories is pretty 64g4%4low calorie...

Yes absolutely not hungry.
Today's totals are Fat:-86.78g=76%. Carbs:-9.07g=4%. Protein :-54g=20%.
Now 150lb so after gaining 5lb, with visitors, I've returned to where I was 2 weeks ago!
Want to lose another 10 lbs by next year THEN KEEP IT OFF!

Vita oldie · 08-07-2012, 10:56 AM

Sorry Rebecca!
Thanks to everyone who has offered help.

3Kids4me · 08-07-2012, 06:49 PM

Hey all,

I'm still around, lurking now and then, just not online much. I'm down 6 lbs since focusing on nutritional ketosis. But had a few days off plan a couple of weeks ago. I'm at 1.1 on the blood ketone meter right now and that feels pretty good.

Almost to a size 12 and out of the 190s!

Great info in this thread. I'll try and check in more regularly.

LOVE the fat bombs, thanks for that recipe Rebecca.

mom2zeke · 08-08-2012, 06:09 AM

Thanks for the update 3Kids4me! It's great to hear that you're doing so well.
Congratulations on the 6 pound loss!!

mom2zeke · 08-08-2012, 06:15 AM

Good morning everyone!!

In the great nutritional ketosis experiment I decided to track ketones during TOM to see if they are effected at all. Today's morning ketone reading was 2.0.

Everything seems to be going smoothly this week so far. I'm going to get back on the scale on Friday after TOM leaves.

How is everyone else doing?

08-07-2012, 06:22 AM	#412
mom2zeke Major LCF Poster! Join Date: Jun 2002 Location: Seattle Posts: 2,591 Gallery: mom2zeke Stats: 257/144.8/150 WOE: Nutritional Ketosis--Maintenance! Start Date: August 6, 2001	Good morning everyone!! How are you all doing? TOM finally arrived yesterday. It's great that I've been tracking because I now completely understand why I was hungrier than usual over the weekend. Hopefully I'll see some movement on the scale next week when TOM leaves. I'm just hanging in keeping my protein/carbs/fat on track. Weekdays are usually pretty easy because my routine doesn't change much.

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08-06-2012, 11:09 AM	#391
Vita oldie Senior LCF Member Join Date: Jun 2012 Location: UK Posts: 229 Gallery: Vita oldie Stats: 160 want to be below 140 WOE: Atkins 72 Start Date: June 2012	151 lbs. 6% carbs-71% fat-23%protein. Is that ok for my first day doing it this the nutritional ketosis way?

08-06-2012, 11:51 AM	#393
loop4yah Junior LCF Member Join Date: Jul 2011 Location: Chicago, IL Posts: 56 Gallery: loop4yah	Glad to hear everyone is doing great! Quick question...Is anyone supplementing sodium? And if you are how much?

08-06-2012, 01:07 PM	#396
Vita oldie Senior LCF Member Join Date: Jun 2012 Location: UK Posts: 229 Gallery: Vita oldie Stats: 160 want to be below 140 WOE: Atkins 72 Start Date: June 2012	Thanks for your receipe. Fat 74:08. Carbs 14:33. Protein 54:72.

08-06-2012, 03:06 PM	#397
mayleesa Major LCF Poster! Join Date: Jul 2009 Location: Baltimore, MD Posts: 1,125 Gallery: mayleesa Stats: (5'5") 205.8/201.6/140lb WOE: it's complicated Start Date: 04/01/13	made my first fat bombs but could only find a silicone pan that made 12 bars...so instead of 24 little nuggets i have 12 bar shaped ones...i used rebecca's recipe but i could not find almond butter that wasn't mixed with stuff, like maple, chocolate, etc this upped the carb count so i just used peanut butter and subbed the cal/fat/pro/carbs accordingly...i just ate 1 "bar" to see how it tasted and it was AWESOME! so this would be 2 of rebecca's servings. DELISH! thanks for the recipe, i can def see myself tho eating all 12 so i must hold myself accountable around them THANKS!

08-06-2012, 06:21 PM	#402
Tatsnook Junior LCF Member Join Date: Jul 2012 Location: St Louis, MO Posts: 20 Gallery: Tatsnook Stats: 131.4/131.4/119 WOE: Atkins, Paleo Start Date: 11/01/12	Fat bombs sound great, but I am affraid if I will make them, I will overeat them. For right now, I just stick to cream cheese. I am back to ketogenic diet, back to 126.6p this morning. My blood ketones is 0.7 this evening. Not too high but at least it's something. Keep me motivated. First time I tested few day ago in the morning and it showed LOW. Probably that was the Dawn effect in the morning :-)

08-07-2012, 10:32 AM	#413
JMCM1 Major LCF Poster! Join Date: Jul 2011 Posts: 2,207 Gallery: JMCM1 WOE: EFGT wheat free (grain free) Start Date: June 2012	Rebecca I like exporting your excel pages to see exactly what you've eaten. Do you have software you're using you like enough to recommend?

08-07-2012, 10:56 AM	#417
Vita oldie Senior LCF Member Join Date: Jun 2012 Location: UK Posts: 229 Gallery: Vita oldie Stats: 160 want to be below 140 WOE: Atkins 72 Start Date: June 2012	Sorry Rebecca! Thanks to everyone who has offered help.

08-07-2012, 06:49 PM	#418
3Kids4me Senior LCF Member Join Date: Jul 2004 Posts: 139 Gallery: 3Kids4me Stats: 202/196/155 WOE: Atkins Induction Start Date: March 1, 2013	Hey all, I'm still around, lurking now and then, just not online much. I'm down 6 lbs since focusing on nutritional ketosis. But had a few days off plan a couple of weeks ago. I'm at 1.1 on the blood ketone meter right now and that feels pretty good. Almost to a size 12 and out of the 190s! Great info in this thread. I'll try and check in more regularly. LOVE the fat bombs, thanks for that recipe Rebecca.

08-08-2012, 06:09 AM	#419
mom2zeke Major LCF Poster! Join Date: Jun 2002 Location: Seattle Posts: 2,591 Gallery: mom2zeke Stats: 257/144.8/150 WOE: Nutritional Ketosis--Maintenance! Start Date: August 6, 2001	Thanks for the update 3Kids4me! It's great to hear that you're doing so well. Congratulations on the 6 pound loss!!

08-08-2012, 06:15 AM	#420
mom2zeke Major LCF Poster! Join Date: Jun 2002 Location: Seattle Posts: 2,591 Gallery: mom2zeke Stats: 257/144.8/150 WOE: Nutritional Ketosis--Maintenance! Start Date: August 6, 2001	Good morning everyone!! In the great nutritional ketosis experiment I decided to track ketones during TOM to see if they are effected at all. Today's morning ketone reading was 2.0. Everything seems to be going smoothly this week so far. I'm going to get back on the scale on Friday after TOM leaves. How is everyone else doing?