High Fat Again! 80/15/5

[Buffy45]

Originally Posted by reddarin

When I was 265, I read Why We Get Fat by Gary Taubes.

I tell you what, I was pretty angry by the time I finished that book. The nutritional guidelines promoted in America today are not based on science and they never have been.

Then I read Wheat Belly by Dr. William Davis.

If those two books don't make you mad about what's happened in the last 50 years in the US then reread them.

Healthy whole grains my eye.

LC *is* based on science. It works because the body works LC.

Anyway, let me just jump down off my soap box here

My opinion, FWIW, is that the nutritional guidelines are based on economic, end of story.

[Buffy45]

Originally Posted by carmi1

Thanks for the encouragement. Measuring ones body is a good idea but I have always felt that with all the fat, measuring is so inexact. Does one measure very loosely or does one tighten it just a bit...

Thanks also for changing your stats, red, and I sure hope I'm not responsible for a major disaster. I'll keep changing mine, too.

I downloaded such a neat weight loss chart. It was on vertex42 and look for weight loss chart. Men and women have different charts and it is a daily log.

I am very nervous about this woe as it is very against what we have been indoctrinated with as a society. I sure hope it works.

Car, I don't measure either, sometimes wish I did, but I just go my my favorite clothes that I wear a lot. I am like you, never quite know if it is tighter than looser than my last measurment. Water retention is measured by how my wedding ring fits

[reddarin]

Originally Posted by Buffy45

I joined you on that one, after sticking to this for 2 weeks with no thought of quitting, I got brave and posted my numbers in my signature. Will update that weekly.
I did see exactly 201 on the scale Saturday morning but it bounced back up just a little and I will post what I weigh on Mondays, the downward trend is what I am after.

I like the signature idea Buffy

It shows the progression and the stats blurb don't. And it is a great reminder of where you started when you have an off day on the scale.

[reddarin]

Got the can of pumpkin yesterday to try out the pumpkin creme but managed to not get the spice so I'm gonna run to the store for some here in a little bit.

The 18oz can split into 5 neat zip locks of 3oz each (1/3c). I don't want to have the shake too late in the day so I'll put the HWC in the freezer later for tomorrow.

Can't wait to try it =)

[Buffy45]

Originally Posted by reddarin

I like the signature idea Buffy

It shows the progression and the stats blurb don't. And it is a great reminder of where you started when you have an off day on the scale.

Thanks Red, I think it helps others as well, at least if it moves downward

[Buffy45]

Originally Posted by reddarin

Got the can of pumpkin yesterday to try out the pumpkin creme but managed to not get the spice so I'm gonna run to the store for some here in a little bit.

The 18oz can split into 5 neat zip locks of 3oz each (1/3c). I don't want to have the shake too late in the day so I'll put the HWC in the freezer later for tomorrow.

Can't wait to try it =)

I found it hard to mix straight from the freezer with my stick blender. Think next time I will put the p and hwc in the container, let them stand for just awhile to slightly defrost, then proceed with very cold water.

[Buffy45]

Originally Posted by reddarin

Got the can of pumpkin yesterday to try out the pumpkin creme but managed to not get the spice so I'm gonna run to the store for some here in a little bit.

The 18oz can split into 5 neat zip locks of 3oz each (1/3c). I don't want to have the shake too late in the day so I'll put the HWC in the freezer later for tomorrow.

Can't wait to try it =)

Do you happen to have cinnamon, nutmeg and ginger? I think that is pretty much what pumpkin pie spice is

[reddarin]

Originally Posted by Buffy45

I found it hard to mix straight from the freezer with my stick blender. Think next time I will put the p and hwc in the container, let them stand for just awhile to slightly defrost, then proceed with very cold water.

I don't have the stick blender but the counter-top blender I have has an ice crush setting that works perfectly.

I'd just as soon have more volume for a longer shake experience. I don't want to use more HWC because it is so fat dense. What do you think about vanilla unsweetened almond milk? Will it make it taste funny?

Probably I'll just do the recipe pretty much as written the first time so I have a baseline for experimenting.

[reddarin]

Originally Posted by Buffy45

Do you happen to have cinnamon, nutmeg and ginger? I think that is pretty much what pumpkin pie spice is

No. That is a great idea, but sadly not. Those aren't spices typically used around here.

[Buffy45]

Red, I would try adding a little almond milk, it doesn't make a lot and like you, I want it to last longer. I thought of that after I made mine but I don't have the almond milk yet, just that awful coconut beverage which I am going to toss.

I do have a vitamix which would probably mix concrete but I don't want to pull it out and get it dirty for a shake, thus the stick blender. If you find you love this and want to make them a lot, a stick blender would be a helpful kitchen buy for you.

[Buffy45]

Even just cinnamon if you have that would be good in pumpkin, to save you a special trip.

[melisa82]

How many of you test your blood ketones? How do you think its effected your weight loss? Is it worth it to get the strips and can they be used with any meter or just the specific brand?

[Buffy45]

I do Melissa and don't think it effects weight loss, it just lets you know if your nutritional goals are in the right range where you are burning fat, if your budget is tight, I wouldn't worry about it unless you are doing this and not losing and need to tweak.

[melisa82]

Originally Posted by reddarin

I'd guess you aren't eating enough calories.

According to the BMR calculator thingie a female 5'6 194 pounds needs about 1850 cal to maintain and 1550 to lose - with a sedentary lifestyle no exercise.

So, if you are sedentary you are well below the level to lose which may mean that your body is fighting you thinking it is starving.

If you are active then you are way below the mark and starving your body.

If it is simply a calorie thing then it should be fairly easy fix.

According to a formula worked out by Dr. Jan Kwasniewski, your minimum protein requirement is 68g. That is your height in cm minus 100 and +/- 10% for a range of 59 to 77 grams. With his formula your carbs and fat are based off the protein you should be eating. That protein number is how much you must eat to avoid losing lean muscle mass. His formula is like this: 2.5 to 3.5 * protein = fat grams daily; protein grams * .5 = carb grams daily.


It makes a lot of sense and when I run your numbers his are about what the BMR calculator says:


You should be eating about 145g Fat (1305 calories), 58g Protein (232 calories), 29g Carbs (116 calories) = 1653 calories.

Going by the 1250 calories and percentages you ate yesterday you had pretty close to:

111g Fat
50g Protein
13g Carbs

That other thread that a couple of people mentioned is very informative. That is where I got the information to figure out your f/p/c grams and all.

Does all that make sense?

Hi!

I have a quick question...

If I stay within my protein range (58-77g) but go way over on the fat, is that an issue? Is the main focus protein or calories or something else?

Today is my 1st day and this is what my ratios were for the day:

Calories 1920
Fat 159g 75%
Carbs 32.4g 6%
Fiber 15.6g
Protein 87.4 19%

Protein is a little high, but it's my 1st day... how does it look?

[Flavia]

I think it looks good just that the protein is a bit high....U did good for a first day

[portcop01]

I don't no what's wrong today!i feel very moodieeee.i even cried have not felt like this in a while....hope it goes away soon..I did go and do the water aerobic this morning!,,,,

[Bikerchick]

I am searchign and searching for that pumpkin shake recipe.. where is it?? LOL

[Buffy45]

Melisa, very good for the first day. Get the protein and carbs right and then feed your hunger on fat.

[Buffy45]

Originally Posted by portcop01

I don't no what's wrong today!i feel very moodieeee.i even cried have not felt like this in a while....hope it goes away soon..I did go and do the water aerobic this morning!,,,,

Where are you in your cycle? I am always sad a few days out of the month and as in a miracle, will wake up and it is gone. Funny, it happens the same time every month As I used to tell my DD's, is it that "fat, ugly, got no friends" time of month?

[Bernsy]

Originally Posted by reddarin

lol

I can't believe I am only 13 pounds from what I set as my goal last year. When I set it I didn't really think I'd get to it and had decided way back then that if I could just get close to 210 or so I'd be satisfied.

How are you doing that?
I'm lowering my protein but how do i keep from being hungry?

[Buffy45]

Eat more fat Bernsy, get your hunger satisfied with fat instead of protein and carbs. At first it took me awhile b/c I was equating satisfying hunger with chewing, etc. Let the good fats such as coconut oil, butter, slowly melt in your mouth. Wait a while, then see if you are still hungry or just wanting to chew something? Last night was a perfect example, I thought I was hungry but really, I just wanted to eat something. So, I ate about 3 pork rinds and that did the deed. Kind of have to reteach ourselves how we really "feel", it is really hunger or just that habit of wanting to eat?

One night I took a T of grass fed butter, ate it very slowly, letting it melt in my mouth, little by little. Hmmm, who needs popcorn, it's that wonderful butter taste I am after. Sure, I missed the crunch but even after 2 weeks I can tell I am changing in how I feel my satisfaction from food.

[portcop01]

No ,Had. Hystrotomy when I was 24...31 years ago...

[Flavia]

Pumpkin Shake Recipe inside

there you go Lory

[Buffy45]

Originally Posted by portcop01

No ,Had. Hystrotomy when I was 24...31 years ago...

Eat some butter...

JK, hope you feel chipper soon

[portcop01]

Butter??

[Buffy45]

just joking, I love me some butter and it makes me happy!!!

[reddarin]

Originally Posted by Buffy45

At first it took me awhile b/c I was equating satisfying hunger with chewing, etc

Exactly! I had the same experience when I started last year. It was before I was logging my food. I was eating when I wasn't really actually hungry. I just thought I was hungry.

Sort of a ghost hunger left over from my high carb days.

When I started logging is when I realized how much I was eating which made me wonder if I really was hungry.

After I greatly increased my fat I found that I could go 12 hours without eating. I'd get hungry but not the way I used to. I wouldn't be ravenously hungry ready to rip the pantry door off the hinges.

So. First step is to ask yourself? Am I really hungry or is this just a habit sort of hungry because I know I am usually hungry about this time of day? Am I thinking it is snack time because it is snack time?

Great post Buffy!

[reddarin]

Originally Posted by Bernsy

How are you doing that?
I'm lowering my protein but how do i keep from being hungry?

Help me out Bernsy. Are you logging your food? Are you getting the grams of fat, protein and carbs that the formula produced for you?

BUT!!!

If you really are hungry ... eat!! Just don't eat carby stuff. It adds up quick so even veggies are a no-no if you are just snacking to satiate random hunger.

Eat fat. Even if it pushes your calories up a bit. For heaven's sake don't snack on lean protein. Especially if you are consistently eating too much protein.

Boiled Eggs are a great snack. They are sort of a protein-ish snack but they are almost half fat too so they are very satisfying. Fried, boiled, raw in a shake of some sort.

Fat bombs are good too.

How many calories are you currently eating that you are still hungry?

Something to keep in mind, Bernsy, is that when you start out your body is trying to adjust to the new source of energy. It can be a rocky start. Don't worry too much about calories. I mean, you don't want to eat everything in sight but going a bit high on calories is perfectly fine during the transition from carbs as an energy source.

[reddarin]

Originally Posted by portcop01

I don't no what's wrong today!i feel very moodieeee.i even cried have not felt like this in a while....hope it goes away soon..I did go and do the water aerobic this morning!,,,,

Well, right off the bat I can see one big problem... You don't live in Texas

What woe were you following before the NK thing? If it is very different, like going from 50ish% fat to 80ish% that might account for the mood swings. If that is the case you should be fine once your body gets used to the new woe.

Did it just come on today? Is it raining/cloudy there? Any bad news in the last day or two? Any new medication of some sort?

Grab a stranger passing by, loudly proclaim that it is Gratis Hug Day and get a hug from them. This will work no matter what but be careful of any sort of crazy look in your eyes when you do it so you don't get pepper sprayed.

[reddarin]

Originally Posted by melisa82

Hi!

I have a quick question...

If I stay within my protein range (58-77g) but go way over on the fat, is that an issue? Is the main focus protein or calories or something else?

Today is my 1st day and this is what my ratios were for the day:

Calories 1920
Fat 159g 75%
Carbs 32.4g 6%
Fiber 15.6g
Protein 87.4 19%

Protein is a little high, but it's my 1st day... how does it look?

Hi Melisa

Numbers look pretty dang good for the first day. The ratios we are trying to hit can be pretty challenging to get a handle on the first few days.

The answer to your question is mostly no. The only issue with being way over on fat is that your calories go up.

Now that sounds bad but remember that the formula results in a calorie intake that is a deficit in most circumstances. So even if your calories spike on occasion, they have to go way way up to produce a gain.

Why? Because your target is under the maintenance level. So if your calories go up they have to go up well past maintenance to move the scale upwards (not considering water weight gain that may produce false gain weigh-ins).

If you end up in a position where you've way over done it on protein but your fat would still be 65% or better and you aren't hungry then don't worry about percentages for that day. Like you had to eat out and had a lot of protein because it was the best choice.

If you are still hungry but way over on protein then try to eat pure fats to satiate yourself. Fat bombs or stuff like that.

=)