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

[amlyjo]

Good morning! I'm down 1.6 this morning!! It's just so unvelievable. I have not seen this number on the scale in so long. This is 22.2 down since I started low carb in July.

Heading out for bloodwork this morning. It's time to head in for my thyroid check and she's also wanting to check my feritin (iron) because I am anemic, and my D levels.

Hope you all have a wonderful day!!

[Flavia]

Morning all

woot woot for all the losses!!!! Wonderful (but yet expected) News!!!! YAY!!!!

[Flavia]

Myself I am down .5lbs this morning!!!!

[Bikerchick]

Good Morning eveyone. Mind if I join in? I have been reading this thread after starting the eat fat regimine ( which I lost 9 pounds last week). My fasting G had crep up to 115 during my last blood work in May. I find this so fasinating!

[mom2zeke]

Congrats on the losses everyone!

I did not track intake closely yesterday so I don't have a breakdown. Breakfast and lunch are always the same on weekdays. Dinner was out with friends, but I made good choices. I did have 2 vodka-sodas.

This morning my ketones were 1.7
BG 90!
Weight 150.8 (up .2)

I am so stressed out right now that I can feel the cortisol flowing thorugh my body. I find this interesting in light of the blood glucose. I think the cortisol is causing it to rise as this is really not normal for me. I just hope that it doesn't result in weight gain. I am totally in control of my eating, but I'm sure that higher BG results in higher insulin and that may have repercussions.

There's no way around this stress, only through it. Hopefully everything will be resolved with my ex soon.

How is everyone else doing???

[Flavia]

Welcome Lory, Glad to see u join!!!! Can't wait to see ur progress!!!!!!

[pantograph]

Here's what I consumed yesterday.
Protein: 102.2 g (25%) -- [target range 0.6*144=86 to 1.0*144=144]
Carbs: 34.3 g (8%) (incl 9.8 g fiber) -- [target < 50]
Fat: 124.7 g (66%)
Calories: 1,644 (Est. burn rate 2,877)

This morning:
Weight: 178 (up 0.4) (-5 since starting NK Aug 30)
BMI: 22.85 -- [target 21.83]
Ketones (blood): 1.4
Blood Glucose (fasting): 91

My lowest calorie day since I started NK. Mrs. pantograph was off playing canasta, so I just had 12 oz Capretta Goat Yogurt with stevia and vanilla for lunch. I was just a little hungry around 8pm, so I should have had a bit more fat then.

Very happy to see BG down and ketones up! It's been two weeks since I started NK, so I'm right on schedule for keto-adaptation.

Keep clam, Terry

[reddarin]

Originally Posted by pantograph

Here's what I consumed yesterday.
Protein: 102.2 g (25%) -- [target range 0.6*144=86 to 1.0*144=144]
Carbs: 34.3 g (8%) (incl 9.8 g fiber) -- [target < 50]
Fat: 124.7 g (66%)
Calories: 1,644 (Est. burn rate 2,877)

May I ask your indulgence to satisfy my curiosity?

How tall are you? I'm curious to know how closely the other formula matches the one you are using to get your protein range.

[Buffy45]

Morning everyone!!

Congrats to all our losers!! I showed a teeny loss this morning but am only going to post on that once per week so will see if I can hold that loss or add to it by Monday.

Ate on plan yesterday. Find myself looking over my shoulder, LOL, scared of calories!!! I think it is b/c when I did LC/Atkins in the past, I was never able to lose much and at that time had an enormous appetite and ate way way too much, thus very high calorie. Now, with diabetes under control, being older, I am back with a much more normal appetite, and am doing really good keeping it between 1400 and 1600 but worry about it each day. If I continue to lose, that worry will let up I'm sure.

Kristn, sorry your stress level is so high right now. Have been through the divorce/child thingy years ago with my ex and yes, it is sooo stressful. Hope the night out with you gal pals helped. I am going out to dinner with my GF's tonight, a once a month thing but am not drinking alcohol right now so not a problem, I am sure there will be some kind of meat/veggie thing I can have.

Welcome bikerchick, glad you found us.

Betty, hang on tight through TOM and I think/am sure you will be rewarded with being in the 180's.

Terry, love your daily updates. My ketone strips should be here any day now and I can begin recording my ketone readings and finding out if I am in the zone.

[pantograph]

As I mentioned yesterday, I bought both the Nova Max and the Precision Xtra meters that read blood ketones (BOHB).

I tested with both this morning. The Nova Max read 1.4 mmol and the Precision Xtra read 1.2 mmol, which is probably well within reasonable accuracy (about +/- 8% for these readings).

In general, I like the Nova Max a little better. It seems to need less blood for the test (similar to my OneTouch Ultra2 glucose meter). The Precision Xtra takes an extra step with each new batch of test strips using a small calibration device that plugs into the test port beforehand. Not a big deal, but one less thing to mess with. (There is a recommended one-time pre-check with control solution for the Nova Max that uses up a regular ketone test strip, but it's not mandatory.)

The carrying case for the Nova Max is OK, but you have to take the meter out to expose the screen when testing, while the cases for all my other meters do not. The Precision Xtra has a backlight for its display, with a small side button to turn it on, if it's too dark to read.

Keep clam, Terry

[betty301]

Thanks Buffy!!
I hope so too!!!!

Ok, my meter with all the doo dads..man there are alot of informational little book things to read!

where do I start?? lol

[pantograph]

Originally Posted by reddarin

May I ask your indulgence to satisfy my curiosity?

How tall are you? I'm curious to know how closely the other formula matches the one you are using to get your protein range.

If you're asking what I ate, here's a summary:
Breakfast: 4 pastured eggs, 3 slices Canadian bacon, 1 Tbsp GF butter, 1 Tbsp OV coconut oil, 1 Brazil nut
Lunch: 12 oz goat yogurt (full fat) with vanilla extract and stevia
Dinner: 10 grilled medium shrimp, 2.5 oz sirloin steak, 1/2 cup broccoli, 1/2 cup zucchini, 2 Tbsp butter

Most days I have my dinner items (or similar) for lunch (no yogurt). "Dinner" is 3 oz goat cheddar cheese plus 3 oz rasberries or strawberries with 2.5 oz HWC & 7 g organic baking chocolate shavings (100% cacao).

I'm 6'2" and I estimate my LBM at about 144 pounds (10% BF at 160 pounds). (In my late 20's, I was on the Pritikin VLF diet and stayed at 165 pounds for a couple of years and was very thin. My wife complained about me being too bony when I got to 168 pounds after 15 months on orthodox Paleo last year.)

Keep clam, Terry

[reddarin]

Originally Posted by pantograph

If you're asking what I ate, ...

I'm 6'2" and I estimate my LBM at about 144 pounds

Ah, no. I was curious about the protein requirements you have set by your formula and how it would match up with the formula I use.

They are quite a bit different.

Thanks =)

[pantograph]

Originally Posted by reddarin

Ah, no. I was curious about the protein requirements you have set by your formula and how it would match up with the formula I use.

They are quite a bit different.

Thanks =)

Could you tell us what formula you used?

BTW, ****** says that the low end of the "Healthy Weight" range is a BMI of 18.5, which for my height corresponds to a weight of 144.1 pounds. (Yeah, I'll admit that BMI is a pretty blunt instrument.) Even at that weight there would probably be some (5-10%?) body fat (although being that light would probably mean some loss of muscle mass, too).

Without DEXA or some accurate BF measurement, it's a lot of guesswork, eh?

Keep clam,
Terry

[betty301]

well, I figured it out. And I'm not in Ketosis.

I got a reading of 0.3..

so now what?

Do you HAVE to be in keto in order to lose? was the 8lb I lost all water??!

[Buffy45]

BEtty, how long on MP/HF/LC?

[Buffy45]

My ketone strips came in the mail, I am excited to finally be able to test. My first result 0.7. Now, can anyone quickly point me to where it says where we are supposed to be at on ketones? I know I could look it up but I also know that one of your helpful souls will have it at your fingertips

[reddarin]

Originally Posted by pantograph

Could you tell us what formula you used?

BTW, ****** says that the low end of the "Healthy Weight" range is a BMI of 18.5, which for my height corresponds to a weight of 144.1 pounds. (Yeah, I'll admit that BMI is a pretty blunt instrument.) Even at that weight there would probably be some (5-10%?) body fat (although being that light would probably mean some loss of muscle mass, too).

Without DEXA or some accurate BF measurement, it's a lot of guesswork, eh?

Keep clam,
Terry

Yep, without a real honest at the Doctor test it is guess work for sure.

The other formula is brought up real early on in this thread. It was created by Dr. Jan Kwasniewski.

Take your height in cm - 100. That is your base protein requirement in grams. So 180cm height is 80g protein.

Then your range is +/-10%

Fat and Carbs are based off of protein. P*2.5 = F. P*.05 = C.

[Flavia]

Sorry Buffy, Idk I dont' have mine yet and I don't know how to use them either....hope u will help me then when mine come in the mail lololol I am kinda scared of all the math stuff

[JMCM1]

Buffy, 0.5 is the lowest measure to be considered in ketosis.
So you're in baby!

[JMCM1]

Originally Posted by reddarin

Yep, without a real honest at the Doctor test it is guess work for sure.

The other formula is brought up real early on in this thread. It was created by Dr. Jan Kwasniewski.

Take your height in cm - 100. That is your base protein requirement in grams. So 180cm height is 80g protein.

Then your range is +/-10%

Fat and Carbs are based off of protein. P*2.5 = F. P*.05 = C.

There is also some discussion to eating the amount of protein toward your goal, rather than where you are today.

[Buffy45]

Originally Posted by JMCM1

Buffy, 0.5 is the lowest measure to be considered in ketosis.
So you're in baby!

Is it of any benefit to be higher rather than lower?

What is the high before you are concerned it is too high?

I just reread some sections of the book and it says 2-3 weeks to get keto adapted, does that sound about right!!!

[JMCM1]

Betty I ate this way for 2 months before I decided to get a meter. Within 3 days of starting to eat this way, I had no hunger, no desire to eat, and have had to make myself eat the proper amount.
So having the meter is a great way to tweak and measure where you actually are.

[Buffy45]

I think I probably saved a lot of strips by not getting them until now, day 10 of being back on LC. I would have wasted the whole box by continuously checking to see if I was in the zone, haha

[JMCM1]

Buffy I think you can go too high and it's probably not a real problem, but not desirable and not helpful nor speedy for weight loss.
Tweaking to stay somewhere about 1.0 and below 3 (now I'm making up numbers) would probably put you in a sweet spot.

Also matters what time of day you test. I believe I've read that earlier in the morning tends to give you the real deal number - the lowest reading of the day. And it's not uncommon if testing later in the day to have numbers well into the twos and threes.

[mom2zeke]

Originally Posted by Buffy45

Is it of any benefit to be higher rather than lower?

What is the high before you are concerned it is too high?

I just reread some sections of the book and it says 2-3 weeks to get keto adapted, does that sound about right!!!

In the book they have a graph where the "ideal" range seems to be between 1.5-3. The section is called "The Ketone Zone." Not sure the page as I have it on my kindle.

[JMCM1]

Originally Posted by mom2zeke

In the book they have a graph where the "ideal" range seems to be between 1.5-3. The section is called "The Ketone Zone." Not sure the page as I have it on my kindle.

THERE we go.
Thank you Kristn!

[shelley]

Wow...it's great to be caught up after a day away from the computer for my quilting class.

BIG cheers for all of you that lost weight in the last 2 days. You're on a roll, and I"m so happy for you.

Kristn, sure hope the stress lightens up for you soon! That is no fun, but glad you got an evening with your friends and enjoyed that.

Mike, I did a little experiment yesterday in my all day class...where lunch is "sending out for sub sandwiches", so I took my protein powder (3/4 scoop) and 1/4 cup of HWC and some ice water and "sipped" it for my lunch. I was afraid of my scale and such this morning, but my weight was the same as yesterday, my FBG was down (104 down to 97) and my Ketone reading went from .9 go 1.0, so the protein powder didn't stall me.

But...and thanks to whomever answered me about my rising BG levels and her having issues with green beans....yesterday I didn't have any veggies and didn't have any salad at all. That was another test as I seem to have issues with weight on ANY veggie carbs. I had cut out the veggies and the salad back to 1 cup and still have gains. So, yesterday I eliminated all veggies/lettuce and added back more protein (usually have about 60 grams and yesterday had 85 grams).

Anyway, all test results for me today were good...so I'm not going to have salad/veggies today (again) and have no protein powder and see what happens tomorrow.

Buffy...took me a few days of reading everything that came in that package to make sure I was going to be testing correctly...so you did well to start off right away. As I recall in the Phinney/Volek book, you need to be over .5 to be in ketosis on the ketone strips and up to 3.0. But I seem to remember someone saying up to 5.0??? Not sure.

[betty301]

Originally Posted by Buffy45

BEtty, how long on MP/HF/LC?

This is day 10.

Does it take weeks??

[mom_2_4]

I have made zero progress after being on LC for 6 years and moving to induction to lose the last several pounds so it looks like NK is where I need to be! This thread is REALLY REALLY long, I have made it through several pages throughout my work day but it will be a process to get through them all LOL. In the meantime I have a few questions to get me started, especially since this is a WHOLE new way of eating for me and I don't have a complete grasp of what the heck I'm supposed to be doing yet LOL

1. I want to get the books you all speak of. Of the two, which one should I start out with?

2. Are/Is there any food that you can eat "freely" or is everything limited by fat/carb/protein count? I'm wondering what do I do if for some reason I'm starving but all of my daily goals are already met?!?!?!

3. Is there an "induction" phase to this? How soon could I expect to see any kind of results. Just curious of what to expect, I assume the progress will mean I am doing this right.

4. I have ordered the free meter online, when and how often to test? and how soon after beginning NK do you even worry about ketosis. Does it take a day or a week or a month for ketosis to begin?

5. Is this a "diet" or a lifetime WOE, seems very restrictive to do forever so far to me wondering if I can go back to LC for maintenance since I maintained at LC for many years.

6. Are you EVER allowed cheat days or meals? After doing LC (less than 20 carbs, and usually less than 10) for two weeks and not losing so much as an ounce I could really use one LOL

7. I do not understand how the high fat "helps" meaning I have read where peoples fat was low on a particular day so they added coconut oil to increase the daily fat intake etc. I have lots of fat reserve on my body, won't that work LOL

8. Is there a list anywhere of common foods that are okay to eat while doing NK? I.e. foods that meet all three requirements (are there any?) or foods that meet two of them etc?

9. What in the world is grass fed butter?? I'm really missing the boat on this one I'm afraid LOL

10. What do I need to do to get started? I'm ready to do this!

I'm sorry for all the questions, I'm sure I'll have a billion more as this is ENTIRELY new to me. I have been eating LC for six years and this looks like greek to me at the moment!!