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

[shelley]

Originally Posted by pantograph

A little slow getting this posted...

Yesterday my food consumption was:
Protein: 104.2 (20%)
Carbs: 41.2 (7%) (12.5 g of this was fiber)
Fat: 178.7 (73%)
Calories: 2,183 (Est. burn rate 3,035)

This morning:
Weight: 179.0 (down 0.4) (down 4 since starting NK Aug 30)
Ketones (urine): 15 mg/dl
Blood Glucose (fasting): 91

My Precision Xtra meter came yesterday, but the test strips are still off in the ozone.

Keep clam,
Terry

Terry (and others), I am so inspired by what you are all doing and how you are recording. Like you, Terry, my FG tests were just a shade over 100...102, 103, 101, etc. and all doctors say not to worry unless it gets over 120. Nobody has ever asked how I eat or anything. So, I'm doing this on my own.

My Nova Max meter arrived in the mail today from the Diabetes Assoc. that Kristn recommended. I had ordered the free one, but decided not to wait 2-3 week for processing, so now I have to be brave and get my first reading tomorrow morning! (I hate finger pricks!)

[betty301]

Originally Posted by MargD

I bought mine from Walgreens. Instant gratification!

aha! now your talking.
Theres a CVS like 2 minutes away from me. Are they priced about the same?

[betty301]

Originally Posted by shelley

I have been eating SF, grain free, and low carb for over a year. Mashed potatoes are made from cauliflower with cream cheese, butter and cream, stuffing is a no no for me with gluten intolerance, and ice cream is easy with splenda (just eggs, HWC and splenda!) There are always "solutions" to most of the things you miss...truly there are.

I understand.
I can make exceptions and 'solutions,' to most things but right now I can't promise myself that I won't indulge every now and again.
Maybe my thinking will change. Right now I'm focused on the task at hand though!

[MargD]

Originally Posted by betty301

aha! now your talking.
Theres a CVS like 2 minutes away from me. Are they priced about the same?

I paid $20 at Walgreens. I saw it for much less online, but I was ready to start and I wanted a reading before the start so I would have something for comparison.

[juliekaboolie]

Ok...I'm really, really hungry trying to eat 1400 calories. Maybe my nutrients are too low? How can this be? I've had 135g fat, 75g pro, and 4 net carbs. What gives?????

[3Kids4me]

Originally Posted by juliekaboolie

Ok...I'm really, really hungry trying to eat 1400 calories. Maybe my nutrients are too low? How can this be? I've had 135g fat, 75g pro, and 4 net carbs. What gives?????

Is there a reason you're keeping your calories at 1400 to start? Eat to satiety, at your weight you can go up a bit more in protein (15 g?) and fat. Once you're truly in ketosis you will be less hungry I think. How long have you been at ketogenic levels?

[Flavia]

I would just eat some fat....it takes a while to get the cravings to go away....usually for me about 3days....

[juliekaboolie]

I have been doing lowcarb for 19 months or so. I've varied carbs from between 15-50 during that time to see if I could lose weight. I've been stalled for months. Granted, there has been extreme stress in my life that is only just beginning to calm down. I have to eat more or I will fail.

[juliekaboolie]

It isn't cravings. I was totally hungry!

[juliekaboolie]

*Was* being the operative word as I just ate. LOL!

[mom2zeke]

Originally Posted by juliekaboolie

*Was* being the operative word as I just ate. LOL!

You should probably be eating more fat until you get into ketosis. It will help with satiety and the process of initiating ketosis. Once you're in ketosis your hunger should go down and you can re-evaluate your fat amounts if you're not losing weight. IMHO I wouldn't increase protein and/or carbs as these can keep you from getting into ketosis and just delay the process.

[mom2zeke]

Originally Posted by Doggygirl

Still OP here. Not a sugarcarby in sight. Not real hungry either despite a lot of stress today. YAY.

DG

Great job Doggygirl!

[3Kids4me]

Okay, here are my numbers for today:

Calories: 1,454
Carbs: 14
Fat: 119
Protein: 79
BG 2 hours after dinner: 85

Did my circuit training and then a quick 5 minutes of running, probably about 300 calories burned in that workout.

Still waiting on that whoosh....

[shelley]

Originally Posted by juliekaboolie

I have been doing lowcarb for 19 months or so. I've varied carbs from between 15-50 during that time to see if I could lose weight. I've been stalled for months. Granted, there has been extreme stress in my life that is only just beginning to calm down. I have to eat more or I will fail.

Julie...what you wrote sounds just like me 2 weeks ago. Totally frustrated and the scale going up and down the same 2# and no change. What I did was to do the "Fat Fast" from Atkins. I did this for 4 days and then found this site somewhere in that timeframe and started the "keto adapted" type of eating. I haven't been hungry since. I have much less protein these days. I used to eat about 110 grams a day and now am having 60 (nearly cut it in half) based on the calculations on this thread, and also after reading the Phinney/Volek book.

Don't give up...it takes a while for the body to adjust to these changes. I just got my ketone meter and am very curious to know my levels.

Also, like you, I'm hypothyroid and have been eating low carb for about a year. But until I dropped the protein, and did that Fat Fast, I didn't see any changes. Hang in there.

[drjlocarb]

Why Low Carb Should Be High Fat...

This thread gives me the answer to NK. I think.
Well most of it.

If you train your body to use fat for energy, you will be able to use your own fat. I think what it is saying is...What you eat, is what you train your body to do. If you eat carbs, the body's biological pathways are trained to use carbs..if you eat protein, you train your body to use protein....if you eat fat, you train your body to use fat. Once you train your body to use fat, you cut the fat you eat and the body (already used to using fat), will use YOUR fat for energy.

Thoughts??

[Doggygirl]

Originally Posted by drjlocarb

Why Low Carb Should Be High Fat...

This thread gives me the answer to NK. I think.
Well most of it.

If you train your body to use fat for energy, you will be able to use your own fat. I think what it is saying is...What you eat, is what you train your body to do. If you eat carbs, the body's biological pathways are trained to use carbs..if you eat protein, you train your body to use protein....if you eat fat, you train your body to use fat. Once you train your body to use fat, you cut the fat you eat and the body (already used to using fat), will use YOUR fat for energy.

Thoughts??

The way you summarized things is my understanding too, except I'm not sure that "train" is the word I would use. It's really not about training - it's just about how we are wired. If glucose is available as fuel, that's what our bodies use. If not, our bodies use fat. There is an adaptation period where efficiency changes. At least that's the way I sort of understood it from Phinney/Volek! Thoughts?? It will be good to read everyone's interpretation!

DG

[paulabob]

Originally Posted by juliekaboolie

Ok...I'm really, really hungry trying to eat 1400 calories. Maybe my nutrients are too low? How can this be? I've had 135g fat, 75g pro, and 4 net carbs. What gives?????

Originally Posted by shelley

Don't give up...it takes a while for the body to adjust to these changes. I just got my ketone meter and am very curious to know my levels.

Julie I wanted to second what Shelly said. If you *have* been eating more protein than you need (and hence stalled) then your body is used to producing enough insulin to handle it. Therefore the hunger no matter how much fat you eat. But it's temporary. I found the first 3 days were the most difficult to handle, then things got better. And there's no reason not to eat more fat if it's helpful. I have used a lot of cream between meals to handle hunger.

[betty301]

Morning!
I'm down another lb!!
That's 7lbs in 5 days
Do you think that's all water??

I know it will slow down eventually and I'm ok with that. It will be interesting to see how long it takes me to get below my low from a month ago.

[portcop01]

Betty that's great! What are you doing different ?

[betty301]

um, eating more FAT!!!
And more calories at that.

(that rhymed)

[mom2zeke]

Originally Posted by drjlocarb

Why Low Carb Should Be High Fat...

This thread gives me the answer to NK. I think.
Well most of it.

If you train your body to use fat for energy, you will be able to use your own fat. I think what it is saying is...What you eat, is what you train your body to do. If you eat carbs, the body's biological pathways are trained to use carbs..if you eat protein, you train your body to use protein....if you eat fat, you train your body to use fat. Once you train your body to use fat, you cut the fat you eat and the body (already used to using fat), will use YOUR fat for energy.

Thoughts??

I do think that depending on your metabolism using the glucose pathway (either through carbs or excess protein) can keep you from utilizing fat. If your body is used to using glucose and it is deprived, it will scream bloody murder (hunger, headaches, dizziness, general malaise, etc.) until you give it sugar. That's why so many people have to eat all day long! With access to your fat stores and a "trained" fat pathway you have an (almost) unlimited supply of energy. There is a lot about this in The Art and Science of Low Carbohydrate Performance.

[mom2zeke]

Originally Posted by betty301

Morning!
I'm down another lb!!
That's 7lbs in 5 days
Do you think that's all water??

I know it will slow down eventually and I'm ok with that. It will be interesting to see how long it takes me to get below my low from a month ago.

Woo hoo Betty!!!

[mom2zeke]

Happy Friday everyone!!!

Yesterday my (maintenance) intake was:
Protein: 89.7 (20%)
Carbs: 24.7 (5%)
Fat: 151.2 (78%)
Alcohol: 0 (0%)
Calories: 1793
This morning:
Weight: 150.8 (up .6)
Ketones: 1.6
Blood Glucose: 73

Interestingly I started testing my am BG after my "ribs fest" last weekend. After being in the 70s and 80s in all my tests, the day after the huge protein meal it was 93! It's been slowly making it's way back down through the 80s and is now at 73 which seems normal for me in NK.

Still in NK at 1.6 this morning. Not as high as last week, but still in the "optimal" zone from the performance book.

I'm up in weight a bit again and can feel the pre-TOM gain (even though it's slight). We talked about this much earlier in the thread, but this is the second month in a row that TOM is later than I expected. I have been regularly 28 days since starting LC (11 years ago) and if anything it had been getting closer together before I started NK. It also could be peri-menopause or my thyroid medication. Hopefully TOM will arrive soon!

to any newcomers that I missed! This thread is getting quite lively--I love all the great ideas and input.

[3Kids4me]

I'm down a lb too, but can tell there's still bloating or something weird going on with water. I *know* the fat is burning, I can visually tell that I'm getting leaner. I think part of my problem may be bathroom related. I'm not sure about the solution there. I'm eating plenty of fat which usually helps me and drinking lots of water...Perhaps a big salad is in order.

Also struggling a bit with energy the day after a workout, so I need to figure out how to get more calories into those days I think, even if I'm not particularly hungry.

Have a great Friday all!

--Jamie

[betty301]

do you use the same strips to test BG as you do for Ketones? Does the meter able to check both at the same time?

[mom2zeke]

Originally Posted by betty301

do you use the same strips to test BG as you do for Ketones? Does the meter able to check both at the same time?

They are different strips--you have to do two separate tests.

[3Kids4me]

Okay, I just ate over 600 calories for breakfast, LOTS of fat, and I feel SO much better! Wooohoo, wish I had time to go for run!

--Jamie

[betty301]

Originally Posted by 3Kids4me

Okay, I just ate over 600 calories for breakfast, LOTS of fat, and I feel SO much better! Wooohoo, wish I had time to go for run!

--Jamie

Me too!! I went for a walk beforehand.

Originally Posted by mom2zeke

They are different strips--you have to do two separate tests.

ohhhh, ok! Thanks!

[betty301]

I made some cream cheese/ccn oil/ccn flour/butter balls

I mixed it altogether, melted the butter right in with some cinammon and stevia..bake in the oven @350 for 15 minutes and voila! Needs some tinkering..perhaps some vanilla mixed in as well.

[JMCM1]

Originally Posted by betty301

I made some cream cheese/ccn oil/ccn flour/butter balls

I mixed it altogether, melted the butter right in with some cinammon and stevia..bake in the oven @350 for 15 minutes and voila! Needs some tinkering..perhaps some vanilla mixed in as well.

Betty my dear, I would like to encourage you to perfect that recipe and please continue to share! Sounds fantastic.