High Fat Again! 80/15/5

[Buffy45]

I make diet root beer floats like this, pour 1 can diet root beer over ice, add 1 T of heavy whipping cream. So yummy. Can use this idea with any of the flavored diet sodas, strawberry, orange, etc.

[theLossgirl]

Originally Posted by reddarin

First off, what is the diet rootbeer and HWC float??? That sounds really tasty heh. How do you make it?

It's really easy. Pour some diet root beer over ice, and add 1 or more tablespoons of heavy whipping cream depending on how much root beer you start with. It gets all fizzy and it tastes very rich and delicious. I usually do it with 5 or 6 ounces of rootbeer and 1 tablespoon HWC.

[reddarin]

Originally Posted by Bernsy

Just turned

I won't tell anyone

I asked because I was curious about the BMR for you and you have to put the age, and activity level, in to calculate it.

It was easy getting carried away figuring out the numbers and I just realized that I don't know what your goals are.

What is it you want to do? Maintain or lose weight? How much if you want to lose?

[reddarin]

Originally Posted by Buffy45

I make diet root beer floats like this, pour 1 can diet root beer over ice, add 1 T of heavy whipping cream. So yummy. Can use this idea with any of the flavored diet sodas, strawberry, orange, etc.

Originally Posted by theLossgirl

It's really easy. Pour some diet root beer over ice, and add 1 or more tablespoons of heavy whipping cream depending on how much root beer you start with. It gets all fizzy and it tastes very rich and delicious. I usually do it with 5 or 6 ounces of rootbeer and 1 tablespoon HWC.

Woohoo! Darin has a new favorite snack! I can't wait to try them. Thanks

[theLossgirl]

Originally Posted by reddarin

You are already below goal. You are trying to strike a balance to maintain right now then?

I am actually attempting to keep my calories a little lower because I'd like to lose about 5 more pounds (which is not low for me; I've been a healthy 10 pounds thinner than I am now, even after the births of both of my children). But the lower calories and the percentages are rough to balance!

[theLossgirl]

Oh, and some of you might wonder why I'm talking about having two children when I am clearly in my avatar picture with three, lol.

I have a 16 year old daughter, not pictured. My son is 13 and he is the tall buff one in the picture.

My second husband and I got married last October. He has three adult children and the two little ones you see in the picture. That cute little girl is his gift through adoption.

[reddarin]

Originally Posted by theLossgirl

I am actually attempting to keep my calories a little lower because I'd like to lose about 5 more pounds (which is not low for me; I've been a healthy 10 pounds thinner than I am now, even after the births of both of my children). But the lower calories and the percentages are rough to balance!

I see. Well, really, the problem is making sure you eat enough protein so that your not losing lean body mass.

I cannot think of another way to do it other than maintaining your minimum percentages but increasing your calorie output through exercise. That means you'll be fighting hunger.

No?

When I run your numbers I come up with 236 protein calories minimum and at least 1062 fat calories and that is really a bit low at 2x the protein grams. That's 1298 for the day.

But if you lower your fat too much you won't be in ketosis because the protein will be converted to carbs for fuel. And you'll be fighting your body's starve mode thing. I think. Your body may think otherwise =)

And you'll need to supplement with fiber if you go too low on fat.

I take it that you are stalled eating the way you have been to get to goal?

Do you supplement with magnesium?

[reddarin]

Originally Posted by theLossgirl

My son is 13 and he is the tall buff one in the picture.

I can hear the groan from here "Maaaaaahhhhhhm! [with an eye roll]" lol

Great looking family =)

[theLossgirl]

Originally Posted by reddarin

I take it that you are stalled eating the way you have been to get to goal?

Do you supplement with magnesium?

I guess I'm not stalled, because I've only been at this weight about 2 weeks or so. So not long enough to be called a stall, plus my waist is getting smaller anyway.

I get about 50 mg of magnesium in my multivitamin/mineral + whatever I may get from food.

Everything you are saying makes sense. I will have to up my calories somewhat to make the ratios easier to achieve.

[theLossgirl]

Originally Posted by reddarin

I can hear the groan from here "Maaaaaahhhhhhm! [with an eye roll]" lol

Great looking family =)

Oh, it sounds like you have met my son, lol!

Thank you.

[reddarin]

Originally Posted by theLossgirl

I guess I'm not stalled, because I've only been at this weight about 2 weeks or so. So not long enough to be called a stall, plus my waist is getting smaller anyway.

I get about 50 mg of magnesium in my multivitamin/mineral + whatever I may get from food.

Everything you are saying makes sense. I will have to up my calories somewhat to make the ratios easier to achieve.

You might try just adjusting the magnesium. It is a big part of fat metabolism.

Be careful with it because too much will keep you within 10 feet of the bathroom for hours I reckon. I think you can acclimate yourself though by gradually increasing dosage. Twice the daily RDA is what that doctor I linked recommends on the podcast.

[edit] You probably are not getting anywhere near enough of it. But google to make sure. From what I understand most Americans are chronically deficient in this area.

[theLossgirl]

Originally Posted by reddarin

You might try just adjusting the magnesium. It is a big part of fat metabolism.

Just ordered a magnesium supplement. I'll let you know how it works!

[reddarin]

Alright. Numbers for today were:

Cal 2475

Fat/Pro/Carb
85%/11%/4%

I ended up with a lot of calories trying to tweak my protein up to where it needs to be for a minimum. I could have been much lower on cals otherwise.

It is a challenge to get the numbers right without overeating. I know I can do it because I know I did around 78% consistently several months ago.

[cinglessofme]

Totals for today

81%/12%/5%

Calories 2730, yikes. Im trying not to obsess about calories this week but that number is a bit disconcerning.

[reddarin]

Originally Posted by cinglessofme

Totals for today

81%/12%/5%

Calories 2730, yikes. Im trying not to obsess about calories this week but that number is a bit disconcerning.

lol yeah

[Bernsy]

Originally Posted by reddarin

I won't tell anyone

I asked because I was curious about the BMR for you and you have to put the age, and activity level, in to calculate it.

It was easy getting carried away figuring out the numbers and I just realized that I don't know what your goals are.

What is it you want to do? Maintain or lose weight? How much if you want to lose?

I want to lose these inches I've put on. I'm at a healthy weight but I'm very uncomfortable now and must lose at least 10lbs. What do you do with the bmr ?

Why would i be having this terrible time now, when i have continued to live low carb. I could understand if i went back to a regular woe, but i haven't... I'm at a loss right now.

[reddarin]

Weigh-in this morning: 202.5 =)

[reddarin]

Originally Posted by Bernsy

What do you do with the bmr ?

BMR is Basal Metabolic Rate. It is a baseline calculation of your daily caloric needs based on your age, height and weight.

The baseline is adjusted for activity level.

There are a ton of these calculators on the web. Here is the one I have been using the last few days:

Calorie Calculator - Daily Caloric Needs

Why would i be having this terrible time now, when i have continued to live low carb.

Well. I have to make guesses since I don't know the details of your current situation but a few things jump out at me.

#1 - you were working out and recently had to stop because of an injury. So your daily calorie burn decreased. Did you actively compensate by reducing calorie intake?

I'd guess you didn't because you've got an established and successful food routine and have had no problems with it.

It wouldn't take much in the way of extra bad calories to creep your weight back up with reduced activity. Bad calories would be non-fat sources like protein or veggie/fruit carbs.

#2 - carb creep and calorie creep. That might have happened quite some time ago but was hidden by your very active lifestyle.

I want to lose these inches I've put on. I'm at a healthy weight but I'm very uncomfortable now and must lose at least 10lbs.

I think if we get your f/p/c grams and percentages right the tape measure will prove us out. =)

Were you, or are you, taking any pain pills for the injury?

[Bernsy]

How are you losing weight? I don't know what to do anymore! Why am I gaining? Do I have to go to a low fat - low cal diet? OMG - I need help through this. I DON'T KNOW WHAT I AM DOING WRONG!!

[reddarin]

Originally Posted by theLossgirl

I guess I'm not stalled, because I've only been at this weight about 2 weeks or so. So not long enough to be called a stall, plus my waist is getting smaller anyway.

The tape measure doesn't lie but that dang scale sure will.

Personally, if I weigh myself 12 hours later and it is not lower I feel stalled

[reddarin]

Bernsy, I think you missed my other post to you?

[theLossgirl]

Okay, my ratios today are 80% Fat/17.6% Protein/2.4g Carbs

Total Calories: 1366

And my scale read half a pound lighter this morning, so let's hope that sticks...or better yet, improves! Getting my ratios correct seems to be helping a lot.

[cheeeesecake]

I've been doing a high fat, moderate protein, low carb diet for a week now. I lost 6lbs so far and long may it continue!

My ratios for the last 3 days have been 1542.40 calories, 86.36% fat, 10.74% protein and2.90% carbs

[reddarin]

Originally Posted by cheeeesecake

I've been doing a high fat, moderate protein, low carb diet for a week now. I lost 6lbs so far and long may it continue!

My ratios for the last 3 days have been 1542.40 calories, 86.36% fat, 10.74% protein and2.90% carbs

Hiya cheeeesecake and welcome to the thread =)

Your protein grams look pretty low. How tall are you?

[reddarin]

Originally Posted by Bernsy

Do I have to go to a low fat - low cal diet?

[Buffy45]

Please feel free to join our challenge over at:

http://www.lowcarbfriends.com/bbs/lo...ge-anyone.html

[cheeeesecake]

Hi Red! I'm 5'5". I've been trying to keep my protein % as low as possible but it's normally around 13%. Depending on how much pork I have for dinner, it'll be between 12 and 16%.

[reddarin]

Originally Posted by Buffy45

Please feel free to join our challenge over at:

http://www.lowcarbfriends.com/bbs/lo...ge-anyone.html

Absolutely!! That is a wonderful thread!

Before that thread I really didn't pay attention to grams - just percentages. But grams is *the* way to stay on track and make everything else work right.

[cheeeesecake]

How many grams of protein are you having per day?

[reddarin]

Originally Posted by cheeeesecake

Hi Red! I'm 5'5". I've been trying to keep my protein % as low as possible but it's normally around 13%. Depending on how much pork I have for dinner, it'll be between 12 and 16%.

Be careful. You *must* eat enough protein to protect your lean body mass so you are shedding fat and not bone mass, muscle mass and everything that is not fat.

At your height your minimum is 65g +/- 10% for a range of 59 to 71. The percentages and calories you posted put your protein at only ~41g.

The other thread that Buffy45 posted is a great resource.

Originally Posted by Buffy45

Please feel free to join our challenge over at:

http://www.lowcarbfriends.com/bbs/lo...ge-anyone.html