Nutritional Ketosis (LC/HF/MP) Challenge Anyone?

[mom2zeke]

Originally Posted by portcop01

What do you all think of these no..

Fat=112.7==72%
Protein =81.2==25%
Carbs=11.1==3%
My fasting BG was117 this morning I fasted 15 hours.

I sure want to do this right..thanks for any advice.im new at this but not new to LC .

Remind me what your protein goal is based on your goal weight and LBM?

[portcop01]

Don't no how to figure that out.im 55 and weigh 184 I'm 5'1

[portcop01]

I think maybe 60 if so I went over on protein...

[Flavia]

Kristn, how do u figure the protein????? and what is LBM??? Sorry a lot of questions!! yikes

I am 47, weigh now 193. First goal is 160lbs. Started out at 207.4lbs

[mom2zeke]

LBM=Lean body mass (everything except for fat)

Rebecca has a great post on this thread here about goal weight, lean body mass, and protein requirements.

If you know your goal weight and goal fat mass%, Phinney and Volek use this calculation:

To get goal lean body mass subtract fat (goal weight * BF %) from your goal weight.
Multiply goal lean body mass by .6 for the lower end of the range. The upper end of the range is 1*lean body mass.

Example:
My goal weight is 150 with 25% BF
.25*150=37.5
150-37.5=112.5
So 112.5 is my goal LBM
To figure out protein
112.5*.6=67.5
112.5*1=112.5
So my protein range is 67.5-112.5

Many of us have found that we need to start at the lower end (or slighly below) to get into NK. Once you're firmly in NK you can start tweaking the numbers while monitoring ketosis.

[Flavia]

TY I got mine now

[JMCM1]

Originally Posted by mom2zeke

LBM=Lean body mass (everything except for fat)

Rebecca has a great post on this thread here about goal weight, lean body mass, and protein requirements.

If you know your goal weight and goal fat mass%, Phinney and Volek use this calculation:

To get goal lean body mass subtract fat (goal weight * BF %) from your goal weight.
Multiply goal lean body mass by .6 for the lower end of the range. The upper end of the range is 1*lean body mass.

Example:
My goal weight is 150 with 25% BF
.25*150=37.5
150-37.5=112.5
So 112.5 is my goal LBM
To figure out protein
112.5*.6=67.5
112.5*1=112.5
So my protein range is 67.5-112.5

Many of us have found that we need to start at the lower end (or slightly below) to get into NK. Once you're firmly in NK you can start tweaking the numbers while monitoring ketosis.

That should be a sticky.
I think this thread is going to get more and more views and it's so long already it's hard to get through.

[portcop01]

Thanks so much I got mine to It's 60 to101. So today I was on high side!!

[mom2zeke]

Originally Posted by JMCM1

That should be a sticky.
I think this thread is going to get more and more views and it's so long already it's hard to get through.

I'm not sure how to do that or if it's possible. I did put a link to it in my signature so that I could find it again.

[portcop01]

Mom2 zeke.you look so great!!i bet you are so happy with your self.cant wait till I get there! I was on meat and eggs for 6 mo before lost very good.but you can't live that way for ever so this time I want to do this right and for ever. Did you always eat veggies and coconut oil?i think that coconut oil gives me lots of engery?

[3Kids4me]

Whew! Something set off some cravings this afternoon. I had some bbq pork rinds dipped in sour cream with a bit of ranch seasoning mixed in. There was a tiny bit of sugar in both the rinds and ranch mix, but less than 2 g. carbs total for both. It was awesome and I enjoyed it, but then I was having some sweet cravings for the first time. Or peanut butter cravings. Or even fruit sounded amazing. I haven't done this strict of induction for awhile without even nuts, so...I'll be GLAD when I get through September and add a few of those things back in. I ate an oz of Boars Head salami and that seems to have quieted things down. But this was the first time in 5 days I've really wished I hadn't given up the sweeteners.

[JMCM1]

Originally Posted by mom2zeke

I'm not sure how to do that or if it's possible. I did put a link to it in my signature so that I could find it again.

Smart!

[portcop01]

Yes good job!

[portcop01]

How many of you use coconut milk?

[mom2zeke]

Originally Posted by portcop01

Mom2 zeke.you look so great!!i bet you are so happy with your self.cant wait till I get there! I was on meat and eggs for 6 mo before lost very good.but you can't live that way for ever so this time I want to do this right and for ever. Did you always eat veggies and coconut oil?i think that coconut oil gives me lots of engery?

Thank you! It's great to finally be at goal. You are right that you need to find a WOE that you can live with forever. I do eat some coconut oil in cooking and the fat bombs. But I haven't noticed that it gives me more energy.

How many of you use coconut milk?

I use coconut cream--it's thicker and, well, creamier than coconut milk. The brand I use is Aroy-D and it comes in a carton, just coconut and water. A lot of canned coconut milk has preservatives that I react to.

Originally Posted by JMCM1

Smart!

This thread has gotten huge! I really need to go through and pick out the important posts and save them. Maybe once month-end is finished at work.

[mom2zeke]

Originally Posted by 3Kids4me

Whew! Something set off some cravings this afternoon. I had some bbq pork rinds dipped in sour cream with a bit of ranch seasoning mixed in. There was a tiny bit of sugar in both the rinds and ranch mix, but less than 2 g. carbs total for both. It was awesome and I enjoyed it, but then I was having some sweet cravings for the first time. Or peanut butter cravings. Or even fruit sounded amazing. I haven't done this strict of induction for awhile without even nuts, so...I'll be GLAD when I get through September and add a few of those things back in. I ate an oz of Boars Head salami and that seems to have quieted things down. But this was the first time in 5 days I've really wished I hadn't given up the sweeteners.

I'm glad you found something satisfying for your cravings! Hopefully the sweet cravings will dissipate over time.

[MargD]

I've gotten through my first two days on plan, though I was hungry after about 9:30 this morning (until I ate lunch). On Tuesday I had the identical breakfast and it kept me satisfied until early afternoon. I typically have my breakfast at 7am.

I worked out with my trainer this evening, which makes me fearful for tomorrow, as I am always hungrier on Tuesdays and Thursdays (I work out with my trainer on Mondays and Wednesdays). I'm thinking about taking an extra fat bomb.

I would sure love to get into the zone where I don't have an appetite, like some others around here.

[JMCM1]

Marg - be prepared. Extra fat bomb is a great idea. If you don't "need" it you can leave it alone. Not being prepared is a downfall for so many.

[Doggygirl]

Originally Posted by mom2zeke

I did put a link to it in my signature so that I could find it again.

That' a great idea and I also want to just thank you for all the time you spend here helping everyone out! This is a great group - that goes to everyone! thankyouthankyouthankyouthankyou!

Originally Posted by 3Kids4me

Whew! Something set off some cravings this afternoon. ..... I ate an oz of Boars Head salami and that seems to have quieted things down. But this was the first time in 5 days I've really wished I hadn't given up the sweeteners.

Just wanted to give you props for working through it. Fighting cravings and losing has been my "battle" for 2+ years now. If you can do it, I can do it too!

Originally Posted by JMCM1

Marg - be prepared. Extra fat bomb is a great idea. If you don't "need" it you can leave it alone. Not being prepared is a downfall for so many.

I have figured out that when I am away from home for longer periods I need to take food with me, and take EXTRA food with me! Better to eat too much on plan food than be hungry and start making bad choices. Thank you for the reminder - I can always use one!

Terry - thanks for pointing to the "taking blood" page in Bernstein. I have the book but haven't gone through it front to back yet! Are you on medication or able to manage BG through diet? My BGs were "normal" (well, not really but you know doctors..) until very recently. I'm hoping to manage through diet for as long as I can. (my Dad was diabetic and its rampant on his side of the family) I'm interested in any pointers you can share.

Good day again yesterday. Calories a little on the high side but I don't care. I have firmly reorganized my goals so that managing BG comes first. So as stated above, I will eat as much food (fat) as it takes to keep my mitts out of the sugarcarbies. Weight loss goals are secondary right now. I think this mind set is helping me because I'm TRULY BELIEVING IT rather than just giving this goal lip service, but secretly only thinking about weight loss and playing the attendant head games.

Yesterday was day 3 eating appropriate NK food and today I'm at .4. If there is a blessing in my recent struggles, it's that I am learning exactly what happens when I go off plan - what the impact is to ketosis and BG, and how long it really takes for my body to shift gears again. For me, it's really longer than "3 days" that Dr. A always talked about. FBG shot up to 121, then 114, today 109. I bet it's almost a week to get it back under 100.

The price for sugarcarbies has gone up, and it's too high now. So today will be OP no matter what!

DG

[betty301]

I like this thread.
I have both the books!

But I don't want to rely on testing ketones all the time. Like someone else mentioned if you aren't losing, then your probably not in ketosis and you need to adjust your diet.

Is it ok if I hang here?

There is another young lady that started doing a 'modified fat fast,' but it is very much along the lines of NK, although she didn't know it
A lot of people (including myself) joined along with her and are also having really good results.

[mom2zeke]

Originally Posted by betty301

I like this thread.
I have both the books!

But I don't want to rely on testing ketones all the time. Like someone else mentioned if you aren't losing, then your probably not in ketosis and you need to adjust your diet.

Is it ok if I hang here?

There is another young lady that started doing a 'modified fat fast,' but it is very much along the lines of NK, although she didn't know it
A lot of people (including myself) joined along with her and are also having really good results.

Betty! Glad to have you on board! Ketone testing in not required.

I did find that the ketone testing helped confirm when I was in ketosis and what happened when I made a slip. Once I established a pattern I only tested sporadically.

I do find it useful in maintenance! I am finding out how high I can push my protein and carbs and stay in ketosis. Once I have that information I probably won't test much at all.

[mom2zeke]

Good morning everyone!! I love these short weeks--it's Thursday already.

Yesterday my (maintenance) intake was:
Protein: 88.8 (19%)
Carbs: 25.1 (5%)
Fat: 156.5 (78%)
Alcohol: 0 (0%)
Calories: 1843
This morning:
Weight: 150.2 (up .2)
Ketones: 1.5
Blood Glucose: 80

I tried a little nutrient timing last night. I had coffee with coconut cream when I got home from work around 4, went to kettlebell class at 6, and then ate a largish protein dinner right afterwards. I had some blueberries with dinner which also upped the carbs slightly. I am trying to eat protein & carbs (using my daily limits--not more) within the 1 hour window when I do kettlebell workouts to see if it effects my body composition.

I'm a bit nervous/excited about the dunk tank fat test on Saturday morning. I am excited for the information, but nervous about how much further I might need to go to get to my BF% goal.

How is everyone doing?

[Flavia]

Morning all,

Kristn, I have the pee on ketone strips (I guess u use them for induction) are those ok????
I have a super hard time getting into Ketosis...its always just a trace or small and that takes me forever......extremely carb sensitive.....and prediabetic.....I am suppose to do all the insulin testing at the docs, but I haven't gone yet....lololol trying to avoid for a while longer at least....

[betty301]

I have the pee on strips too, lol.

There are a lot of good books on nutrient timing! I hope to transition to that once I'm closer to goal.

[juliekaboolie]

Hello!!

May I join?? I've been tinkering with eating hflc for a few weeks and am noticing a very slow loss. This is probably due to the fact that there have been days with too many carbs (close to 50...which is way too many for me). I'd like to really give this a try, though. Thanks!!

[mom2zeke]

Originally Posted by juliekaboolie

Hello!!

May I join?? I've been tinkering with eating hflc for a few weeks and am noticing a very slow loss. This is probably due to the fact that there have been days with too many carbs (close to 50...which is way too many for me). I'd like to really give this a try, though. Thanks!!

Julie! Glad to have you on board!

There is a link in my signature on how to figure out protein requirements for NK. Getting the right amount of protein is as important as getting the right amount of carbs.

Originally Posted by g3rmanchik

Kristn, I have the pee on ketone strips (I guess u use them for induction) are those ok????
I have a super hard time getting into Ketosis...its always just a trace or small and that takes me forever......extremely carb sensitive.....and prediabetic.....I am suppose to do all the insulin testing at the docs, but I haven't gone yet....lololol trying to avoid for a while longer at least....

Originally Posted by betty301

I have the pee on strips too, lol.

There are a lot of good books on nutrient timing! I hope to transition to that once I'm closer to goal.

The pee ketone strips are okay, but they measure a different ketone and only what your body excretes. Once you are adapted you should be using most of your ketones (from food and body fat) for energy and no longer excreting them at the same rate. That's why you can show trace or 0 ketones on the pee strips and still be in ketosis.

If you want to check out what we're all talking about you can get a free Nova Max Plus meter and 4 ketone strips (2 with the meter and 2 when you register the meter). It's enough to get started and you never need to purchase anything more. Just Google "Free Nova Max Plus Meter Offer" if you're interested.

[mom2zeke]

Originally Posted by Doggygirl

Good day again yesterday. Calories a little on the high side but I don't care. I have firmly reorganized my goals so that managing BG comes first. So as stated above, I will eat as much food (fat) as it takes to keep my mitts out of the sugarcarbies. Weight loss goals are secondary right now. I think this mind set is helping me because I'm TRULY BELIEVING IT rather than just giving this goal lip service, but secretly only thinking about weight loss and playing the attendant head games.

Yesterday was day 3 eating appropriate NK food and today I'm at .4. If there is a blessing in my recent struggles, it's that I am learning exactly what happens when I go off plan - what the impact is to ketosis and BG, and how long it really takes for my body to shift gears again. For me, it's really longer than "3 days" that Dr. A always talked about. FBG shot up to 121, then 114, today 109. I bet it's almost a week to get it back under 100.

The price for sugarcarbies has gone up, and it's too high now. So today will be OP no matter what!

DG

Great job Doggygirl! I think that recognizing that BG is your primary goal will help you to stay the course. I'm really glad you're getting on-plan days under your belt.

[3Kids4me]

Scale is still holding at 194 after several days. Go water go! I want that woosh! But the tape measure continues to show small losses, so...just have to be patient. NOT EASY!

It doesn't seem like no sweeteners is speeding up losses though, but we'll see what the next three weeks bring.

I'm struggling a little bit with low energy, sleeping more than I feel like I need to. I think my calories are probably too low for the amount of exercise that I do. But I'm honestly eating to appetite and to get in at least minimum protein each day.

Here were my numbers from yesterday:

Calories: 1,572
Carbs: 7
Fat: 125
Protein: 101

I've been pretty consistently around 1500 calories, but since I'm still over 190 pounds maybe that's too low. Always something to try and tweak to feel better and keep the losses coming. I started my day with broth and my coffee with coconut oil and feel good right now.

I could stand to eat a few more veggies, I'm okay with 20 carbs a day, just have been lazy about salads and such.

Welcome to newcomers!

I'm Jamie, btw, which is more friendly than my posting name. And I have 4 kids, not 3, so that's not even accurate!

[juliekaboolie]

Hi!!

How difficult is it to eat lower calorie and is it something I should be worrying about right now when I have roughly 50lbs to lose? I think my goal is 50g of protein which is on the lowish side. I am very insulin resistant and take some medications that make weight loss difficult (beta blocker and Paxil). I still think I can lose weight despite these meds, tho. Maybe counting calories WOULD be a good idea considering the meds? I want to keep my fat around 80% and carbs around 5% with protein at 15%. I may end up tweaking those numbers down the road.

So far my breakfast consisted of: 1 mug of coffee w/3 tbsp HWC and 1 tbsp coconut oil so this puts me at: 32g fat, 0.28 protein, and 272 calories, 0 carbs.

[Flavia]

Hi Julie,
I am new here also. I did the calculations yesterday for the protein etc (the link ins in Kristn's siggy). I am 5'6" and 193lbs. my numbers came out like this= (I don't know how tall u are)
goal weight 143lbs
protein I keep between 55-65gr (have to keep on the low side very insulin resistant also)
my carbs I keep under 20 to lose weight for now.Eventually it will be paleo
fat intake yesterday was 144gr.
total cals were a bit over 1500. So that is pretty normal day for me
hope this helps some