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

[BajaBreeze]

Originally Posted by mom2zeke

I am really enjoying the My Low Carb Road to Better Health Blog. She has a recipe for something called EGGS AND FAT AND MORE FAT. I think I might try it for Sunday brunch this weekend!

Thanks for the blog recommendation. I just printed off the eggs/fat recipe and hope to try it for breakfast tomorrow!

[svenskamae]

Originally Posted by BajaBreeze

I'm not really sure on how to figure out the percentages. Are they based off of the calories or in proportion to each other?

I found some Jimmy Dean pre-cooked sausage patties. 2 patties per serving for 260 cal, 26 g fat, 9 g protein, and 1 carb. I don't have a device to measure my ketone levels so at this point I am just trying to focus on eating more fat, less protein, and low carb.

I get my percentages using an online tracker for net carbs, calories, fat, and protein. I think they are based on grams (with the fats, carbs, and protein grams summing to make 100%).

Sausage sounds like a good option for raising the fat/protein ratio. I like eating grain-fed ground beef, but what's sold in the food coop I use has only 7% fat ...

[mom2zeke]

BajaBreeze--I think using an online (or mobile) tracker is the best way to track percentages. I am using ****** which is perhaps not the best, but I have all of my custom foods loaded in and I don't want to load them all in again on another site.

svenskamae--for me the satisfaction level is mind over matter. It doesn't look like enough protein on my plate so before I even start I don't think that it's going to be enough. After I eat I try to evaluate whether I'm actually hungry or not, and usually I'm fine.

I am keeping my calories pretty low (for me) so I do feel a little hunger. I try to visualize the fat on my thighs being mobilized for energy and that usually keeps me going strong.

Today is going to be challenge for me because DH and I are grilling steak for dinner (I could eat an entire pound!) and I'll probably have a few cocktails. I am going to try to only eat 4 ounces of steak. I do think I have some wiggle room on carbs/protein as my blood ketone readings have been on the high end for the last few days. That wiggle room will be for the cocktails.

No movement on the scale so far this week. But I did have a co-worker comment yesterday that I had lost weight.

This morning's stats:
7/19/12
Carbs: 5%
Protein: 23%
Fat: 73%
Calories: 1262

7/20/12
AM fasting blood ketones: 3.4
Weight: 160

[mcchimento]

I'm still waiting for my meter to come but I am trying my best to keep my counts at 75%/20%/5%.

Yesterday, I could not get my percentages any better than 66%/29%/5%. I had a binge moment on the night before. I guess it was leading me to a whoosh. I got it. Down 2 lbs. this morning.

[mom2zeke]

Originally Posted by mcchimento

Yesterday, I could not get my percentages any better than 66%/29%/5%. I had a binge moment on the night before. I guess it was leading me to a whoosh. I got it. Down 2 lbs. this morning.

Woo hoo! Congrats on 2 pounds down!

[mom2zeke]

Hi all!
Yesterday I learned that I can't even contemplate cream cheese in the house. We have 1 ounce packets of philly cream cheese at work for snacking and I thought I'd bring a few home to try out that egg and cream cheese recipe before actually purchasing a whole brick of cream cheese. Well I put it in my backpack and before I knew it I had eaten 4 ounces of cream cheese after my lunch. Just the idea of having cream cheese available makes me want to snack on it. I could have eaten more, but stopped myself after 4.

I also ate more protein at dinner than I had planned. Protein grams for the day were 110 and I've been trying to stay much lower than that.

The good news is that I didn't seem to knock myself out of nutritional ketosis! My reading this morning was 2.3. I just need to continue to be aware of my triggers. The not so great news is that I'm up 2 pounds this morning. Normally I wouldn't go on the scale, but I am really looking at this as an experiment and I need to collect my data.

How's everyone else doing?

This morning's stats:
7/20/12
Carbs: 4%
Protein: 20%
Fat: 70%
Alcohol: 6%
Calories: 2263

7/21/12
AM fasting blood ketones: 2.3
Weight: 162

[mcchimento]

I am the same way with cream cheese. I am also up 2 lbs. today - mine due to cream cheese clouds. It seems that it might be water weight as I have been releasing the fluid all morning. I didn't even log my counts yesterday, stuck in house due to flooding rains ALL day. I unfortunately just sat and ate all day (low carb foods though).

[mom2zeke]

Originally Posted by mcchimento

I am the same way with cream cheese. I am also up 2 lbs. today - mine due to cream cheese clouds. It seems that it might be water weight as I have been releasing the fluid all morning. I didn't even log my counts yesterday, stuck in house due to flooding rains ALL day. I unfortunately just sat and ate all day (low carb foods though).

I didn't want to log my food, but I went online this morning and recreated the day. I think in the long run it will be helpful for me to know how different macronutrient grams and %s effect ketosis.

I don't even know what cream cheese clouds are, and with my track record I probably shouldn't even look them up.

[mcchimento]

They are dangerous to me. I could sit and eat 8 oz. of cream cheese used to make them in one sitting. Sweet things are a trigger food for me, even if low carb. I decided to have nothing but SF jello in the house from now on for dessert IF I need it.

[Tatsnook]

Hi! I would like to joint you on ketogenic diet! Today is my 5th day of eating like that. So far I lost 2 pounds. I did not measure my blood ketones yet because I did not get a meter yet. Hopefully i will get it soon and can try it.
I have a big goal: to lose 10 pounds in 3 weeks! I am going to a trip in 3 weeks and will have to wear swimming suit there. It's a big motivation :-)

[mom2zeke]

Welcome Tatsnook!

Yesterday wasn't bad. My DH had a gig last night so was sitting at a bar for hours and had 3 drinks (planned on 2, but ended up with 3). I kept my protein to 57 grams.

I'm still in the zone for ketones (1.5) and I'm down one of the pounds I was up yesterday. I decided to check my morning blood glucose and it was 65. Seems low, but apparently these meters aren't that accurate? I will continue testing to see what readings I get.

This morning's stats:
Food 7/21/12
Carbs: 5%
Protein: 17%
Fat: 64%
Alcohol: 14%
Calories: 1395

7/22/12
AM fasting blood ketones: 1.5
AM fasting blood glucose: 65
Weight: 161

[mcchimento]

7/21/12

Calories: 941 (a little low but after yesterday I needed to)
Fat: 70.01 (67%) [Also a little low]
Carbs: 6.77 [total not net] (3%)
Protein: 65.74 (30%)

Stayed away from cream cheese and heavy cream yesterday. Seems to have made a difference. We went to a club last night also, up late!!! but I drive so I do not drink alcohol. I only had one diet coke and rest bottled water. It helped me lose the fluid I was retaining Saturday. Down to 225.6 this morning!!! Lost 2.4 lbs. this week. Hopefully it sticks. I only try for 1 lb. a week so I'll take the bonus.

Still waiting for my meter.

[mom2zeke]

Woo Hoo mcchimento! Congrats on 2.4 pounds this week!

I decided to purchase some more ketone strips and some glucose strips. When I went to American Diabetes Wholesale it was slightly cheaper to buy a meter with 10 ketone strips & 50 glucose strips than to buy the strips separately. And the meter comes with 2 ketone strips and 10 glucose strips! Also if you register your meter they will send you a "Complementary Ketone Test Kit." I registered my meter online so I should get another ketone strip or two in the mail. Hopefully I'll be set with enough ketone test strips for a while.

[BajaBreeze]

Thanks for the info on the ketone strips.

I made a version of Zuppa Toscana Soup that comes close in stats to what we are looking for. I found this recipe a long time ago on the internet, but I don't remember the source.

1 lb. Jimmy Dean Hot Sausage
1 lb. Great Value Frozen Cauliflower pieces
8 oz. full fat cream cheese
32 oz. Swanson 1/3 less sodium (all I had) Chicken Broth
1 cup Land O Lakes Heavy Whipping Cream
2 tsp. minced garlic
1 cup chopped kale (will just add a leaf to my bowl, but I wanted to count stats for it)
pepper to taste
red pepper flakes to taste

Serves 6:
Calories 484
Fat 40
Carbs 9
Protein 15
Sodium 979

Per serving: fat 79%, protein 13%, carbs 8 %

[mom2zeke]

Sounds yummy BajaBreeze!

[Tatsnook]

I decided to use Ketostix too. It showed a small amount of ketones 15mg/dL. I guess it is not bad considering that I had a few (4 exactly :-)) sweet drinks night before.

[mom2zeke]

Ugh. Back up to 162 this morning. Still in ketosis. I'm trying to be patient. I started getting a bit dizzy so I've been drinking a cup of very salty broth for the past few days. It's helped with the dizziness, but I may be retaining a bit of water.

This morning's stats:
Food 7/22/12
Carbs: 7%
Protein: 22%
Fat: 72%
Alcohol: 0%
Calories: 1289

7/23/12
AM fasting blood ketones: 2.5
AM fasting blood glucose: 77
Weight: 162

[Carli]

Originally Posted by BajaBreeze

Thanks for the info on the ketone strips.

I made a version of Zuppa Toscana Soup that comes close in stats to what we are looking for. I found this recipe a long time ago on the internet, but I don't remember the source.

1 lb. Jimmy Dean Hot Sausage
1 lb. Great Value Frozen Cauliflower pieces
8 oz. full fat cream cheese
32 oz. Swanson 1/3 less sodium (all I had) Chicken Broth
1 cup Land O Lakes Heavy Whipping Cream
2 tsp. minced garlic
1 cup chopped kale (will just add a leaf to my bowl, but I wanted to count stats for it)
pepper to taste
red pepper flakes to taste

Serves 6:
Calories 484
Fat 40
Carbs 9
Protein 15
Sodium 979

Per serving: fat 79%, protein 13%, carbs 8 %

I love this soup, but I've never made it this way before. The addition of cauliflower might make me miss the potatoes less. I always use baby spinach rather than Kale, and I sprinkle some parmesan in the bowl before eating. I can't wait to try this recipe w. the cream cheese!

[mcchimento]

Food 7/22/12

Carbs: 10.95g (4%) [total not net]
Protein: 61.87g (21%)
Fat: 109.33g (75%)
Sodium: 3937mg YIKES!!!
Calories: 1305

Weigh in: 226.6 lbs. (up 1 lb.)

I am going to keep track of my sodium count to see if it reflects the ups and downs on the scale that I am experiencing. Trying to keep it no more than 2500mg a day.

____________________
Cathy

75% fat = 100-125 total grams ; 20% protein = 60-75 total grams;
5% carbohydrates = 15-19 TOTAL grams
average: 1200 - 1500 calories

Week 5: DANDR- no more than 50 g. of salad lettuce or vegetables

June 24: 241.8
July 1: 233.4 lbs. (8.4)
July 8: 230.8 lbs. (11.0)
July 15: 228.0 lbs. (13.8)
July 22: 225.6 lbs. (16.2)

[Tatsnook]

My food for today:
Fat-71%
Protein-18%
Carbs-10%.
Total calories-1804
Weight in the morning 126.0

I need to work on increasing my fat intake and low carbs and calories. But today is Monday. I came home after work and had a little too much blueberries and other stuff :-( well, will see how it will influence my weight tomorrow morning and what Ketostix will show...

[hippyatheart]

Wee it seems I am doing something right because I am down two pounds! It could be that I gave blood yesterday and my stomach was really upset last night causing lots of action in the hind end, but hey I will take it! Haha! I have officially hit the 10 pound mark, 1/5th of my goal!

[Tatsnook]

Congratulation!

[Tatsnook]

As I predict my last night overheating turned to no weight loss this morning. And Ketostix did not change a color; so, I am out of ketosis :-(
Well, today is a new day! I need to stay positive. In 7 days I lost 2.8p. It means it's working. I just need to pay more attention to what I eat. More fat! Less carbs! :-)

[mom2zeke]

Congratulations hippyatheart!

mcchimento--I am also bouncing around! Today down a pound, but still not going into the 150s.

Tatsnook--let us know how it goes!

So I'm definitely in nutritional ketosis. I'm going to save my precious ketone strips for a while and concentrate on keeping my protein down and my calories and %s about the same.

I had a killer kettlebell class last night which may be why my ketone reading was higher this morning.

This morning's stats:
Food 7/23/12
Carbs: 4%
Protein: 22%
Fat: 74%
Alcohol: 0%
Calories: 1246

7/24/12
AM fasting blood ketones: 2.9
AM fasting blood glucose: 74
Weight: 161

[mom2zeke]

Originally Posted by Tatsnook

As I predict my last night overheating turned to no weight loss this morning. And Ketostix did not change a color; so, I am out of ketosis :-(
Well, today is a new day! I need to stay positive. In 7 days I lost 2.8p. It means it's working. I just need to pay more attention to what I eat. More fat! Less carbs! :-)

Even if you're perfect you won't see a loss every day. Keep working the plan and hopefully it will work for you!

[mcchimento]

Stats for 7/23/12
Calories: 1062
Fat: 81.36 g (69%)
Protein: 72.45 g (27%)
Carbs: 12.0 g (4%)
Sodium: 2384 mg - Better than yesterday - fat a little low; protein a little high but I'll take it.

7/24/12 - weigh in: 255.2 lbs. (down a lb from yesterday) bouncing like a ball!!!

[mcchimento]

Checking in what I ate today.

B- eggs, bacon, 1 T. butter
S- 2 oz. pepper jack chees, 1 oz. almonds
L- 3 oz. chicken, mayonnaise
S- pickles
D- Linda Sue's Artichoke Chicken, Broccoli with butter and cheese

totals:

Calories: 1675
Fat: 132.6 g (71%)
Protein: 100.09 g (24%)
Carbs: 20.09 g (5%)
Sodium: 3566 mg

The pickles did me in. They were 1040 mg of sodium. God, my weight is going to be up!!!!!!!

[Tatsnook]

Originally Posted by mom2zeke

Even if you're perfect you won't see a loss every day. Keep working the plan and hopefully it will work for you!

Yes, I know that sometimes weight get stuck at certain level (set point) and its hard to lose anything. But mentally when I eat good all day and do an exercise, I expect to see a weight loss next morning. So far it's been working. This morning I am down 0.4p. Not much, but at least something. My Ketostix showed moderate amount of ketones 40mg/dL.

[hippyatheart]

This morning my blood keytones for the first time! I am doing it fasting like mom2zeke.

This morning's readings:
Blood glucose 76
Blood keytones 1.4
Urine keytones in the high range (80's)

I need to go back and read what a good level is for blood keytones and to see if it is comperable to the urine level reading.

[drjlocarb]

Originally Posted by hippyatheart

This morning my blood keytones for the first time! I am doing it fasting like mom2zeke.

This morning's readings:
Blood glucose 76
Blood keytones 1.4
Urine keytones in the high range (80's)

I need to go back and read what a good level is for blood keytones and to see if it is comperable to the urine level reading.

I don't think there IS any info about the correlation between blood and urine ketones. We are the info. Also, it might help to remember the blood strips and the urine strips are measuring 2 different ketones, and the urine ketones are also affected by many different factors.