High Fat Again! 80/15/5

[reddarin]

Originally Posted by portcop01

Red that's great!!
My # what you think red
Cals---1293------ little low...I think
Fat----127.5-----81%
Prot----52.3-----15%

Looks perfect =)

Here are your numbers again if you need them. Your protein/fat looks just right.


Protein range: 49-60

Daily Goals
----------
Protein: 49
Fat: 124
Carbs: 25

[portcop01]

Do you think I should worry about those cals being to low?i trying to stay around 1400

[reddarin]

Originally Posted by Bernsy

Hey Red and all,

I've just increased my magnesium to 600mg. I was taking 400mg every evening. Now i take 200mg in the morning also. What effect, if anything, should i feel?

Since you are already used to 400mg you shouldn't notice anything I think. I did the same thing. I was taking 3 pills (400mg) at night and now I take 1 in the morning and another during the day and then two at night. I'm gonna keep bumping up till I get to 800mg.

[reddarin]

Originally Posted by portcop01

Do you think I should worry about those cals being to low?i trying to stay around 1400

Not unless you stall then maybe bump it up the 150 to 200 calories. Or if you are hungry.

[portcop01]

Ok thanks so much

[reddarin]

Originally Posted by cinglessofme

After watching an episode of Laverne and Shirley this week, i tried diet Pepsi w/HWC over crushed ice. It was delish. And to think all those years I turned my nose up in disgust when I saw Laverne drink Pepsi and Milk.

heh, I remember that now that you mention it. Yeah, it sounded pretty gross to all of us when we were watching it way back then. Who knew?

Hey I'll respond to your other post with my story in the morning. Bout time for me to crash.

=)

[Buffy45]

Port, one day of an item being too low is not a big deal!

[portcop01]

Thanks buffy

[reddarin]

Originally Posted by cinglessofme

RED, Congratulations on making it to wonderland. It's time for a Cyber Celebration.




So tell me about your weight loss. What was your starting weight? How long did it take you to get to onederland? Give me the deeds

Thanks =)

Story tomorrow

[Buffy45]

Nite Red

[lowcarbella]

Originally Posted by reddarin

Alrighty. The formula I use was created by Dr. Jan Kwasniewski.

Take your height in cm - 100. That is your base protein requirement in grams. So 66" = 167.64cm is 68g protein.

Then your protein range is +/-10%

Fat and Carbs are based off of protein. P*2.5 to 3.5 = F. P*.5 = C.

For you, the formula produces what I just posted for Christina:

67.64 rounded up - 68. +/-10% range is 61 to 75 grams protein.

61g * 2.5 = 152g Fat
61g * 0.5 = 030g Carbs

So, 152/61/30 grams F/P/C

Calories work out to:

0244 P
1368 F
0120 C
-------
1732 Daily




What sources of fat are you eating now?

Are you stalled out currently? Just curious about why you are interested in changing what you are doing if you aren't stalled =)



Well, good sources of fat don't produce an insulin response in the body. That means that your body fat can be used for fuel much more easily than when insulin gets elevated. Excess protein raises insulin and, of course, most carbs spike the heck out of insulin.

That is why LC works so well for most people.

Have you seen Fat Head the movie? Tom Naughton does a great job of explaining that process. And it is a very cool movie. Youtube has a legitimate copy you can watch for free. Tom gets paid on the advertising that is used when you watch the official youtube release.

Fat Head - YouTube

wow this thread has really taken off.
Reddarin ,thanks for the calculations,wow my fat is nowhere near that number
I will have to get to work this diet.Yes I am stalling up a pound down a pound and am tired of this game.I looked at some old threads,banta threads etc and there are way too many desserts....desserts are a slippery slope for me.so honestly I am skeptical....but I also read a ton of material on this ,i am still dazed,but it also makes sense.I wonder if anyone has tried the Banta diet/recipes books on Amazon.Our lib doesn't carry them.
They say' like cures like',so eat fat to melt away fat,makes sense to me.I hope this works for me.
And oh Congrats to all who have lost!!!
Thats motivating.

[Bernsy]

Originally Posted by reddarin

Since you are already used to 400mg you shouldn't notice anything I think. I did the same thing. I was taking 3 pills (400mg) at night and now I take 1 in the morning and another during the day and then two at night. I'm gonna keep bumping up till I get to 800mg.

I'm not sure what to expect from it. Does magnesium burn fat?

Do you remember my numbers?
46yrs
130ish
5'51/2"

[melisa82]

Would like to read what everyone is eating on a regular basis, just to get some ideas! Having a little bit of a difficult time... made some fat bombs tonight, but didn't measure out the ingredients, so not sure on the calorie count

[portcop01]

Wow had a sleepless not I think I hate the jello and hwc to late I usely don't eat after 6 it was 8 pm when I ate. But I did lost 1/2 lb of that 1 lb I gained...

Hope all has a great day..

[reddarin]

Originally Posted by Bernsy

I'm not sure what to expect from it. Does magnesium burn fat?

Dr. Eades of the Protein Power blog does a good job of giving an overview of the benefits of magnesium Bernsy.

For the full article, which covers other related and interesting things worth reading, google "tips-tricks-for-starting-or-restarting-low-carb-pt-ii"

Dr. Phinney recommends 2x the RDA. Dr. Eades recommends at least the RDA.

Both Doctors believe most Americans are deficient in this important mineral.

Magnesium

The low-carb diet doesn’t really cause a massive depletion of magnesium like it does with the sodium and potassium (the next electrolyte on the list), but most people who are overweight, insulin resistant and/or hypertensive or diabetic are deficient in magnesium. Even people with lipid problems are often magnesium deficient. In fact, even people who don’t seem to have health problems can often be magnesium deficient because most people don’t get enough. The last I read on the subject, about 70 percent of people don’t even get the minimum recommended daily intake of magnesium (which isn’t all that high). So, in my opinion, it’s important to supplement this vital mineral. Good magnesium levels help regulate potassium as well, so keeping your magnesium adequate helps with your potassium as well.

Nature has designed us so that approximately 300 plus of our enzymes require magnesium as a co-factor to make them work properly. Which tells us that we evolved in a time when magnesium was readily available, otherwise the forces of natural selection wouldn’t have made such wide use of it.

Where did it come from? I would bet most of it came from the water. Most natural sources of water have a high magnesium content, so when you drink bottled water and softened and treated water, you get short changed. Magnesium salts in water are one of the substances that tends to make deposits on your water pipes and makes it difficult to get a good lather with soap. This problem is solved with water softeners, but the process gets rid of the magnesium. In the old days when we all drank well water or stream water, we got a lot more magnesium.

Since magnesium is used in 300+ different chemical reactions in the body, a shortage of magnesium can cause problems. One of the most common ones is an increase in cravings. Often simply replenishing magnesium gets rid of many of the food cravings people have.

The best way to get magnesium is from supplements. Get a good chelated magnesium supplement and take 300-400 mg per day. We’ve found it best to take these supplements in the evening because magnesium is relaxing and taking it in the evening helps you sleep. About the only problem people ever have with magnesium is loose stools, i.e., the milk of magnesium effect. If that happens – and it is unwelcome – simply reduce your dosage until your stools normalize.

Purchasing magnesium supplements can be a little tricky because of the way they’re labeled. First, a chelated magnesium supplement is one that ends with an ‘-ate,’ as in magnesium aspartate or magnesium citrate or magnesium citrimate. The -‘ate’ ending tells you the magnesium is chelated, which means it’s attached to another molecule (the chelating agent..aspartate, citrate, or whatever) that helps with absorption. Second, with magnesium supplements, the manufacturers sometimes list the dosage of both the magnesium and the chelating agent combined. Since the chelating agents are a lot heavier than the magnesium, this labeling often ends up saying the dosage of each pill is, say, 1000 mg of magnesium aspartate. This isn’t the amount of magnesium you’re going to end up getting because the magnesium is only about 15 percent of the weight of the total pill.

About the only way you can really tell how much actual magnesium your getting is to look on the label on the back and see how much of the RDI (Recommended Daily Intake) the dose is. The RDI for magnesium is 400 mg per day so if you find the dose of the supplement you are considering contains 50 percent of the RDI, then you know each dose contains 200 mg of magnesium irrespective of what the dosage is on the front of the bottle. As I say, I recommend 300 to 400 mg of magnesium per day. The only downside of magnesium is loose stools. Doesn’t happen to everyone, but does to a few. For many people the magnesium seems to offset the constipation that some experience when starting a low-carb diet. If you do experience loose stools, simply back off your dose of magnesium until things unloosen.

Magnesium is natures relaxant. It makes many people sleepy, so we always recommend taking it at bedtime.

[reddarin]

Originally Posted by melisa82

Would like to read what everyone is eating on a regular basis, just to get some ideas! Having a little bit of a difficult time... made some fat bombs tonight, but didn't measure out the ingredients, so not sure on the calorie count

In a pinch it won't matter about measuring. Like if you are starving/tired and don't want to mess with it. But over the long run it is important to get into the habit of measuring stuff till you get to goal or until you get it down pat.

The great thing about fat bombs, and things like them, are that you can make them in big batches ahead of time when you are relaxed and have plenty of time to do it. The freeze well so you can always have a healthy fat snack on hand =)

Here are the posts I've made with my food logs so you can see what I've been eating daily.

9/12/12
http://www.lowcarbfriends.com/bbs/ot...l#post15945091

9/13/12
http://www.lowcarbfriends.com/bbs/ot...l#post15939779

9/14/12
http://www.lowcarbfriends.com/bbs/ot...l#post15937448

9/15/12
http://www.lowcarbfriends.com/bbs/ot...l#post15946982

[reddarin]

Originally Posted by portcop01

Wow had a sleepless not I think I hate the jello and hwc to late I usely don't eat after 6 it was 8 pm when I ate. But I did lost 1/2 lb of that 1 lb I gained...

Hope all has a great day..

I'll take a 1/2 pound loss any day =)

Congrats!

[reddarin]

Originally Posted by Bernsy

Do you remember my numbers?
46yrs
130ish
5'51/2"

Yes =)

And I whipped up a spreadsheet to calculate it and format it along with a blurb about how the numbers are figured for any interested readers.

I rounded down your height to 5'5" Bernsy. I can't remember if I did that or used the .5 or rounded up last time so the numbers may be just a hair different than before.

The important number is Protein. Try hard to eat to the minimum level of protein grams. Then try to eat the rest as fat. Take a look through my food logs to see what I've been eating the last few days. I do eat some jalapenos, broccoli and yellow squash. I also eat lettuce but not for the last few days.

-----

The formula that I use, created by Dr. Jan Kwasniewski, is:

((Height in cm)-100) +/-10% = Protein Grams [ I use the -10% number]
Fat grams = P*2.5
Carb grams = P*.5

...which results in this:

Protein range: 59-72

Daily Goals
----------
Protein: 59
Fat: 146
Carbs: 29

Total calories: 1670

[reddarin]

Weigh-in this morning ... 198.9 =)

lol only .2 down from yesterday but I am greatly relieved to still be in onderland. I was really stressing out about that because my past experience has been to see 'my lowest reading yet' and then a two pound bounce that stays for several days before losing again.

I'm liking the plan we are doing.

[reddarin]

Originally Posted by lowcarbella

Reddarin ,thanks for the calculations

You are welcome =)

Originally Posted by lowcarbella

way too many desserts....desserts are a slippery slope for me

Yeah, 'legal' fancy low carb food tends to zap me too. Even stuff that is not desert if it is not real simple stuff.

I did see Dottie's LC biscuits recipe that I might try in a few days because it is only 3 or 4 ingredients - coconut flour, baking soda, egg, water.

And the egg creme type stuff is okay for me. Like that pumpkin thing Christina turned us on to in the other thread. I'm gonna try that.

But the other stuff I don't want to mess with till am at goal and steady.

=)

[Buffy45]

Originally Posted by reddarin

Dr. Eades of the Protein Power blog does a good job of giving an overview of the benefits of magnesium Bernsy.

Both Doctors believe most Americans are deficient in this important mineral.

Snipped to save room, but thanks Red for this article. I sent it on to my kids!

[Buffy45]

Originally Posted by reddarin

Weigh-in this morning ... 198.9 =)

lol only .2 down from yesterday but I am greatly relieved to still be in onderland. I was really stressing out about that because my past experience has been to see 'my lowest reading yet' and then a two pound bounce that stays for several days before losing again.

I'm liking the plan we are doing.

Woot Woot! I know just what you mean about the bounce, to see a new low the day after a new low is ah-mazing!!!

I think this may be the best and my favorite of any woe plan I have tried, I feel good, I am slowly losing, my skin is feeling so much less dry, my eyes are less dry, I have HOPE once again of seeing my former self.

[Buffy45]

I feel the same way about trying all the recipes. Especially the cakes, etc. Let us know on the biscuits, like you, I would try something with just those ingred.

[Buffy45]

Red, I tried the formula you used and must have done something wrong. When I converted my height in inches, 5'6" to centimeters I came up with 165.1 and minus 10%, for protein I got 148.59. That can't be right. Can you figure it for me, pretty please.

[reddarin]

Originally Posted by cinglessofme

So tell me about your weight loss. What was your starting weight? How long did it take you to get to onederland? Give me the deeds

Here ya go:

Around early July of 2011 I discovered that I no longer had ankles. I wore 3x button up and pullover shirts but needed to go to 4x really - the shirts were tight enough for them to spread open between the buttons. I wore 46 jeans and needed to move to size 48 and that was with the classic under the big old belly style of wearing them.

In July, when I discovered the cankles thing, I read Gary Taube's 'Why We Get Fat' and rediscovered LC. I embarked on it but was immediately derailed by a serious illness in the family.

I recommitted in August, on August 13th 2011 in fact. I know the date because that is when I started the ****** account and logged my weight.

I weighed 265.

Right about then, maybe August 15th 2011, I got 'Wheat Belly' by Dr. William Davis and read it.

Wow!!!! Really, that book was the lynchpin for me. Dr. Davis described me exactly. I *had* to eat often. Since dropping wheat I've experienced a variety of, frankly, amazing health benefits. And the best part, for LC anyway, is that most LC easy cheat food is wheat based. =)

I dropped 20 pounds pretty quick and then sort of stalled. I discovered the Eat Fat Get Thin forum here and embarked on a HFLC woe. I got down to 201.x by March 2012. Then I bounced up to 205 and stayed there for months. I'd fallen away from food logging and gradually fell into a fairly high protein diet. Probably f/p/c 40/45/15 but I am not sure since I wasn't logging.

A few months ago I fell further away (more bad stuff going on in my life), higher protein and carbs lower fat. I put on 8 to 10 pounds. The scale read 214.x at one point.

Then my niece came to visit us. We hadn't seen each other in over a year. She remembered me as pretty dang fat. She was floored at how much weight I'd taken off. =) It was pretty flattering. I lost a lot of weight in my face like most people and, of course, my big belly was far, far smaller.

She wanted to know how I'd done it and how she could do it. *That* really got me recommitted and that is how I ended up on this 80/15/5 thread and subsequently the NK thread. That resulted in my finding the formula I use for minimum protein and how I am doing my grams now.

So, about 13 months ago to the day I dropped 66 pounds to make it to onderland. 14 months if you count my failed original start before reading Wheat Belly but I don't think that counts very much because before Wheat Belly I was already trying to figure out how to work french bread into my food log and longing for the day when I could start eating a 'reasonable' amount of wheat stuff again.

[lowcarbella]

5' is 60 inches or 60*2.54 cms=152.4 cms,
and 6'' added is 66 inches or 167.64cms .
I would round to 168cms usually.

[reddarin]

Originally Posted by Buffy45

Red, I tried the formula you used and must have done something wrong. When I converted my height in inches, 5'6" to centimeters I came up with 165.1 and minus 10%, for protein I got 148.59. That can't be right. Can you figure it for me, pretty please.

Ah, you have to subtract 100 from your cm number:

Protein range: 61-74

Daily Goals
----------
Protein: 61
Fat: 152
Carbs: 30

Total calories: 1735


------

It is interesting because someone in the NK thread, I think, mentioned that the cm-100 number converted to KG is your estimated ideal weight.

It seems to be dead on for me. Something like 182 pounds and I'd set my stab in the dark makes sense to me goal at 185 =)

[reddarin]

Originally Posted by Buffy45

I feel the same way about trying all the recipes. Especially the cakes, etc. Let us know on the biscuits, like you, I would try something with just those ingred.

Might be a while before I get a chance. Last time I checked at the Wal-Mart they didn't have the coconut flour. And I am a bit iffy on changing what I am doing that is working so well. Probably I'll just order some in a few weeks from Netrition or Amazon.

I had a coupon for $1 off on Ghiradeli chocolate bars or bags so I got one [edit: early last week] of their 86% bars for a celebratory LC victory treat. It is in the freezer.

I think I'm gonna either break it open when I get below 190 or just a hair under 185. Depends lol.

[Flavia]

MOrning all

Red, what do you do for exercise??? (yes rec "gymnastics" with your significant other counts!!!!)

And how much water do you think you consume in a day?????

[lowcarbella]

hi all I have started a thread for collecting some good recipes for this WOE
HighFat/MP/LC Or Ketogenic/NK recipes,pics and menu ideas

So we newbies can get an idea.and post some pics too.Thanks.
I will be posting this in other threads that I know of too.Be sure to pass it around.