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

[paulabob]

Julie you might also want to get some protein in at lunch...split your protein evenly between all your meals if you can. Although we have to limit protein somewhat it is uniquely satisfying. And meat/eggs will be more satisfying than cheese/dairy protein...

[juliekaboolie]

No not supplanting with sodium. I will drink some broth. Totally forgot about that! Thanks!!!!

[shelley]

This if for Rebecca!!! Thanks for the Fat Bomb recipe!!!! Got it on your blog and just made them. Got some bitty little cupcake liners that are for candies and they only hold a TBSP of the mixture, so I got 38 little "candies". Also, I start "craving" more sweets/foods when I use almond, so I used sunflower seed butter instead of the almond butter (had never tried that before and it's yummy!!!). I just had one and can't believe how decadently delicious they are, and I'm not even a chocolate lover!

Thank you for the recipe! Absolutely wonderful and now I will no doubt finally be able to get in those "required" fat grams I have been lacking! Yum!!!!

[Buffy45]

Kristn, I don't seem to find your results on your BF test but saw someone mentioned 26%!!! Good job, that is just awesome!!! Congratulations!

[shelley]

Oh yes!!! The sodium thing! I have gotten in the habit of just pouring about 1/2 tsp of RealSalt in my hand and licking it off (sorry, but that IS what I do!) and then drinking some water. Makes all the difference in the world.

Julie.....it will take you a while to figure this all out....we've been (me too!!!) stuck in that induction mode and it hasn't worked, so it takes a while for the brain and body to kick into this new way of eating so much *less* protein, and much *more* fat! But it's fun learning! :-)

Another thing I have discovered that I adore, and now my husband does too, is when I go to make burger patties. I use ground chuck (higher in fat and definitely better flavor), and then I use ground pork too. Yup...50/50 blend! It makes a fabulous burger. Better than any restaurant in the world! And it increases the fat content to use ground pork. Try it, you'll love it! I buy boxes of latex gloves, but 1/2 of each the beef and pork in a mixing bowl and then "squish" it through my fingers (gloved), and it's great fun, and easy!

[Buffy45]

Ok, I caved and decided I couldn't wait for my meter to arrive, just had to run out and get one. So, go to Walgreens, they have the right meter, SCORE! Then, bought the strips, specified they must be ketone testing strips. Got home, messed up the 2 free strips, opened the others and bingo, it tested glucose, looked at the box, glucose testing strips. Back to Walgreens, they gave my money back on those strips but didn't have the ketone ones. To CVS, they didn't have them. To another pharmacy, they didn't have them, to Walmart pharmacy, they didn't have them although every one of them tried to sell me ketostix. So, bummer, have to order strips online and wait anyhow!!!!

[Buffy45]

Shelley, your burgers sounds great!

[juliekaboolie]

Originally Posted by shelley

Oh yes!!! The sodium thing! I have gotten in the habit of just pouring about 1/2 tsp of RealSalt in my hand and licking it off (sorry, but that IS what I do!) and then drinking some water. Makes all the difference in the world.

Julie.....it will take you a while to figure this all out....we've been (me too!!!) stuck in that induction mode and it hasn't worked, so it takes a while for the brain and body to kick into this new way of eating so much *less* protein, and much *more* fat! But it's fun learning! :-)

Another thing I have discovered that I adore, and now my husband does too, is when I go to make burger patties. I use ground chuck (higher in fat and definitely better flavor), and then I use ground pork too. Yup...50/50 blend! It makes a fabulous burger. Better than any restaurant in the world! And it increases the fat content to use ground pork. Try it, you'll love it! I buy boxes of latex gloves, but 1/2 of each the beef and pork in a mixing bowl and then "squish" it through my fingers (gloved), and it's great fun, and easy!

Yum! That sounds like a tasty burger recipe I will have to try! Thanks! It has been so long since I've changes my woe and this new way with more fat and less protein will take some adjustment. I will get the hang of it!

[portcop01]

Boy I'm having a hard time getting protein down!,,and fat up

[Buffy45]

Originally Posted by portcop01

Boy I'm having a hard time getting protein down!,,and fat up

Post a sample of your daily menu, bet you will get lots of suggestions.

[3Kids4me]

The scale has been inching downward this week, as as the tape measure. But from what the bodyfat reading on my scale shows (which I know is not the best way to measure, I watch for a trend), I'm down 1.5% BF in the last 8 or 9 days. I'm thrilled about that!

[zay]

Hello, I've been reading your thread and all of your info here. I'd like to know if someone can lead me to how I figure out my calorie goals.
Awesome thread gals!!

[portcop01]

Buffy here it is I had to work at it all day!!

Cal......fat......carb......protein...
B-2 eggs. 136.....9.3....1...........11
1.5 tbs co. 176.....20.4....0.........0
Coffee w/ stevia

Lunch- can sardines.......210....15.......0.......20
Chicken wing just a bite..27....1.8........0.......2.5

D-2 oz shrimp..............86......2.8.......07.....13.7
2 oz new York steak.....136.....7.7......0........16.2
Heavy cream.................103.....1.......08........06
Bacon dressing.......257............26.7.....05........0 6
Spinach...."....................7........0........ .............09
Onion-----------------------24......0......5.6..........06
Olive oil...........................239.....27......0... ........0

Cal=1403
Fat= 122
Carb=10.6
protein=68.2

77% fat
20% protein
3% carbs.

I really work hard at this!!

[Flavia]

I only have meat or fish once a day....

[Flavia]

Zay, The thread link is on the bottom of Kirstn's posts I think its mom2zeke

[portcop01]

G3rman....how do you get your protein up and cals?

[Buffy45]

Originally Posted by portcop01

Buffy here it is I had to work at it all day!!

Cal......fat......carb......protein...
B-2 eggs. 136.....9.3....1...........11
1.5 tbs co. 176.....20.4....0.........0
Coffee w/ stevia

Lunch- can sardines.......210....15.......0.......20
Chicken wing just a bite..27....1.8........0.......2.5

D-2 oz shrimp..............86......2.8.......07.....13.7
2 oz new York steak.....136.....7.7......0........16.2
Heavy cream.................103.....1.......08........06
Bacon dressing.......257............26.7.....05........0 6
Spinach...."....................7........0........ .............09
Onion-----------------------24......0......5.6..........06
Olive oil...........................239.....27......0... ........0

Cal=1403
Fat= 122
Carb=10.6
protein=68.2

77% fat
20% protein
3% carbs.

I really work hard at this!!

Hopefully some od the members with more experience will chime in but that looks pretty good to me

[Flavia]

I end up with protein in the 50-60....I keep it low....
one piece of meat. Usually burger, HWC, sour cream, cheese, 2eggs,
HWC, Avocado, guacamole, CO, MCT oil-if needed, mayo
if I feel like I need salt I do bacon or spam (fat and salt)
yup thats it...Almond milk also....macadamia nuts or pecans

[portcop01]

G3rman how much weight have you lost!buffy how much have you lost? What is the best that works for y'all? Thanks for the help!

[Flavia]

I have lost 14.4lbs so far....I keep protein on the low side and carbs under 20 and then I fatten it up to at least 1600.

[mom2zeke]

Hey everyone!!!

Zay--Here is a link to posts of interest (it's also in my signature line). Information about how to figure out your goals and protein requirements are linked to there.

There is also a link on that page to information about buying a meter--if you're not getting the free Nova Max Plus, American Diabetes Warehouse has some good deals on them, especially if you buy a bundle. The normal price for Nova Max Plus Ketone strips through them is $23.99 for a box of 10 with 4.95 shipping no matter how many boxes you purchase. I do not have the details for the Precision Xtra but perhaps someone who has ordered one can fill us in! I can then redo the page with that information.

Julie--I have a cup of broth with 1/2 tsp of real salt added every day. I also take magnesium and potassium every evening. This seems to help with the wooziness and cramping that I was experiencing.

Portcop--that menu looks pretty good. It is tough to eat less protein. At first I looked at the small bits of meat and couldn't believe it was enough. You get used to it after a while. I ended up doing what g3rmanchik does. I piece of meat a day (usually at dinner). I have a few eggs for breakfast with some fat (CO & sour cream) and then high fat/low protein for lunch (cream cheese, fat bombs).

Thanks for all the props for the BF% (and Shelley--don't worry I'm a long way from underfat). It confirms my suspicions that I carry a good amount of muscle in general. I have only been back to working out seriously for 3 months after being out of commission for almost a year with debilitating sciatica. That's what makes me think that 20% may be an achievable goal.

I love the direction this thread is going! I know that we're all working towards success in this venture and helping everyone here to their own success.

[pantograph]

My Nova Max meter and ketone strips came today. It works essentially like my glucose meters and seemed to take about the same amount of blood.

Ten seconds later: 0.2 mmol/l - - - Bummer!

I used another test strip with the control solution and it's right in the middle of the specified range, so the meter is probably OK.

Guess I need to tighten the screws on my carbs and protein...

Keep clam,
Terry

[Doggygirl]

Originally Posted by mom2zeke

I finally had my hydrostatic body fat test this morning before kettlebells. I had to wear a swim cap because I am getting my hair colored this morning and it can't be wet so some air was trapped under the cap and may have thrown the test slightly off. I am also puffy from PMS (up almost 2 pounds) so that may also have effected the test.

That being said, my BF% was 26.3%! I am actually very happy with that number. .

WOO HOO!!! Congratulations on your transformation and thank you so much (again!! ) for all your help and sharing here! Very, very inspirational as always.

Hello to all NKers! Quick in and out for me as I am about to do a face plant on my desk from exhaustion! Was up early today with a lot going on. All went fine - stayed OP as best I could (lunch was 2 Quest bars which leaves net carbs OK due to lots of fiber....but I usually don't eat that many total carbs!) Anyway..the important thing for me is no sugarcarbies, and my BG late this afternoon (4 hours after eating) was under 100. I'm not getting many under 100 readings yet, so I was happy about that! Gotta keep it moving in the good direction.

My dinner tonight was fat with a side of fat, LOL. (cream cheese and fat bombs) I had a secret thought about writing that in a WW tracker and walking into my old weight watchers meeting tomorrow morning and showing it to my old leader. ( we need a :eville: smilie!)

Buffy, I felt your pain driving from place to place looking for the right strips!!! I didn't drive around, but looked on line and called a few places and quickly figured out it was an on-line only game. I order from Canada to get the better price but need to re-order in plenty of time before I run out! Hope your on-line ones come soon.

This thread is really rockin' and I love reading all the posts!

[shelley]

Originally Posted by pantograph

My Nova Max meter and ketone strips came today. It works essentially like my glucose meters and seemed to take about the same amount of blood.

Ten seconds later: 0.2 mmol/l - - - Bummer!

I used another test strip with the control solution and it's right in the middle of the specified range, so the meter is probably OK.

Guess I need to tighten the screws on my carbs and protein...

Keep clam,
Terry

Oh No, Terry!!!!! I thought for sure that you would be really "high".

I guess this means you'll have to jump in this "detective game" of figuring out protein/fat/carbs for yourself to get into the right range. I'm next. I hope to test for the first time tomorrow....or Monday. I'm still reading the pamphlet and getting up the nerve to do the lancet thing!

[Buffy45]

Originally Posted by portcop01

G3rman how much weight have you lost!buffy how much have you lost? What is the best that works for y'all? Thanks for the help!

Portcop, I am just finishing my first week so am not ready to post loss yet but I will on Monday. I can tell you I have peeked and the scale has moved down, but, I started from piggy carb levels so really I feel this next week will be the real test of fat loss, KWIM

[mom2zeke]

Originally Posted by pantograph

Ten seconds later: 0.2 mmol/l - - - Bummer!

I used another test strip with the control solution and it's right in the middle of the specified range, so the meter is probably OK.

Guess I need to tighten the screws on my carbs and protein...

Sorry to hear it Terry--I really thought that you'd have better results. It definitely takes some screw tightening to get into NK. I really feel like staying on or near the lower end of the protein range until you're well into ketosis is very helpful in this endeavor.

Doggygirl--great job staying on plan and keeping your BG low on this stressful day!

[miker295]

Hi all,

Very busy week - out at a business conference. I finally got around to listening to the LLVLC podcast with Dr. Phinney - great stuff! Highly recommended.

I have a question about calculating optimal protein. Dr. Phinney said several times that it should be between 1.5g and 2g per KG of body weight. However I've seen elsewhere on this thread mention that the ideal amount is between 0.6g and 1g per LB of target body mass. Those formulas give me two very different ranges:

Current weight 72 KG (weight not LBM, right?), so range there would be 108 to 144

Target LBM (which is close to my current LBM) is 135 LBS so range there is 81 to 135g.

I have been averaging in the 95 to 105g a day range and haven't been losing. I'm also in and out of ketosis it seems - yesterday morning after two days of business dinners I tested 0.9, and this morning I tested a 0.3.

Kristen - I am going to see Dr. Ellis on Monday so hopefully she will be able to do the right kind of blood work to rule other stuff out.

Mike

[JoeEO]

I have been meaning to write about my experience with nutritional ketosis dieting. I have been eating LCHF for about a month and have not had a huge amount of success. I have never really been able to get into ketosis and I am somewhat frustrated - though today I did have a break through with a relatively high blood ketone (very fatty pork ribs after my son's football game did the trick)

Lesson's learned:

1) Track your diet macros, weight, blood glucose (BG), blood ketone (BK) levels and activity levels. This is the really the ONE big thing I learned this first month. I had been playing around with my protein intake while letting my carb intake drift to around 40 gram (total). This failed miserably as I got out of the low level of ketosis that I was experiencing. I ONLY realized this after looking at my excel sheet - I noticed that when I kept the carbs around 20-30 grams - the needle on the scale was moving, and the my BG and BK level were "good" - or as good as I have experienced so far.

2) I have settled at or about 2000 KCAL, 120 grams protein, 20 grams carbs (15 net) and the rest fat. I think of myself as a big guy, but I am only 5'10" and am very sedentary most of the day (long commute and desk job). I think these are fairly reasonable numbers as I am not starving.

4) Read and Re-Read the Phinney/Volek books. (Especially chapter on mineral replacement)

5) I walk every day at lunch, lift weigh 3X/week. I am not sure how much
exercising helps with losing weight. This annoys me to no end as I am a real work-out warrior (or try to be given my age). I think I need to keep the exercise at a more moderate level...



Peace,

Joe E O

[Flavia]

Joe, I don't know how much u weigh but I think IMHO that ur protein is a bit high IMHO of course

[amlyjo]

Lookie what I made tonight. Chocolate Coconut Almond Fat Bombs!

Basic recipe was from Rebecca's site and something that someone in her comments shared about using coconut and a chocolate bar. I put it all together and then put it in to my online tracker to get the stats.

They contain:

Shredded Unsweetened Coconut, 1 1/2c
Dark 85% Chocolate Bar 1 bar (100g)
Extra Virgin Coconut Oil 1c
Fresh Ground Almond Butter, 1/2c
Sugar Free Vanilla Syrup, 6 Tbsp

I warmed the co oil and broke up the chocolate bar to melt it. Mixed that together to make chocolate oil. In a separate bowl I mixed the shredded coconut, almond butter, vanilla syrup (this was in lieu of liquid stevia so if you have that you could change it) and about half of the chocolate oil. I mixed that all up and put it by teaspoons into those little mini-muffin baking cups. A candy mold like Rebecca uses would be so much easier! Then I used my teaspoon to pour the remaining liquid chocolate oil on top of the coconut almond mix. This procedure did take a little time and got two bowls messy, but in the end FABULOUSNESS. It made 40 of these little darlings with the following stats:

Per Each One little bomb: 106 cal 2 net carb 11 fat 1 protein

So you could easily eat 2 or three.