High Fat Again! 80/15/5

[portcop01]

Thanks

[reddarin]

Originally Posted by portcop01

I sure would like to join you guys..I've lost 26 lbs since july15. But weight slow down.so I heard about hf- LC- MP- I started 5 days ago.and have lost 4.5 lbs..I love it.i try to stay around...1400 cals... 10-15 grams carbs..50-60 grams protein.very hard to eat cause not hungry..I did feel little dizzy yesterday and little sick this am.maybe cause I'm getting into real ketoeous now..

You are certainly welcome here too portcop01 =)

I'll PM you my address so you can mail me your membership fee of $1,000,000

You know that you don't have to have that meter to do what they are doing in the other thread? Just do everything but poke yourself a couple times a day.

You'll know you are in ketosis by the fact that you are losing weight and/or inches.

The 'nutritional ketosis' that the thread describes isn't about blood tests anyway. It is focusing on moderate (but at least your daily minimum) protein and high fat.

Do you want me to do your numbers with the formula I use? I need to know how tall you are.

Welcome aboard

[portcop01]

Yes please...I'm 5'1 weigh 178.4 I'm 55.. Want to weigh 135.
I'll send my dues when I weigh 135 so I no ill get my money's worth.

[reddarin]

Originally Posted by portcop01

Yes please...I'm 5'1 weigh 178.4 I'm 55.. Want to weigh 135.
I'll send my dues when I weigh 135 so I no ill get my money's worth.

Alrighty!

Your protein range is 50 to 60 grams.

Your daily amounts (based on the minimum protein):

050g P
125g F
025g C

Calories break down like this:

0200 P
1125 F
0100 C
-------
1425 total for the day

Remember, the 50g of protein is the minimum to reach. You have 10g to play with if you eat a little more than 50 that is fine.

Even if you eat 60g consistently but do the other suggested grams exactly, your percentages are going to be excellent.

[reddarin]

Originally Posted by portcop01

Yes please...I'm 5'1 weigh 178.4 I'm 55.. Want to weigh 135.
I'll send my dues when I weigh 135 so I no ill get my money's worth.

lol

[reddarin]

Originally Posted by portcop01

very hard to eat cause not hungry..I did feel little dizzy yesterday and little sick this am.maybe cause I'm getting into real ketoeous now..

ketoeous lol like nausea + ketosis! Even if you didn't mean to, that is a great word to coin! I think I am going to add it to my sig

LISTEN UP! Dizzy is bad. Even with induction flu you shouldn't be dizzy.

It probably means your electrolytes are a bit out of balance.

LC is, at least initially, very diuretic. Since you go to the bathroom a lot you are excreting a lot of potassium and salt! And other minerals too.

It is pretty easy to fix it usually. Drink a cup of chicken broth. Don't be shy about salting your food. In a pinch, lick your palm, shake a little salt on it and lick it up.

Potassium. You really need to supplement this important mineral while living LC. I believe Dr. William Davis recommends 400mg while transitioning from high carb to low carb. I take at least 200mg every day. The bottles you buy at the store are federally mandated to be no more than 99mg so you take x number of pills to get the level you decide to supplement at.

Magnesium. Supplement this too. Almost all Americans, no matter the woe, are magnesium deficient. The RDA is age and sex bracketed and for you it is 300mg I think. Google it to make sure. Dr. Phinney is adamant that you need 2x the RDA.

If you aren't currently supplementing magnesium, don't do the full dose right off the bat whether you do the RDA or 2xRDA. It can upset your stomach and have you nervously aware of how far away the bathroom is for several hours. Gradually ramp up to whatever dose you settle on.

=)

[portcop01]

Thank you so much reddarin so much..I do take mag.already.i will get some potassium. This is my # for today...
Cal-1342
Fat- 122.2----78%
Carbs -16.1----4%
Prot- 57.3......18%

What do you think?

[portcop01]

Red what do you eat? I'm trying to get this down right.

[reddarin]

Originally Posted by portcop01

Thank you so much reddarin so much..I do take mag.already.i will get some potassium. This is my # for today...
Cal-1342
Fat- 122.2----78%
Carbs -16.1----4%
Prot- 57.3......18%

What do you think?

Looks perfect to me =)

[reddarin]

Originally Posted by portcop01

Red what do you eat? I'm trying to get this down right.

I posted my ****** log and graph for the last two days so people could see exactly what I'm doing

Here is last night:
http://www.lowcarbfriends.com/bbs/ot...l#post15939779

Here is day before yesterday:
http://www.lowcarbfriends.com/bbs/ot...l#post15937448

I'll post today's log here in an hour or two unless something comes up before I get a chance to. I'm about to fix dinner so I'll have my log finalized in a little while.

Feel free to ask me any questions about the logs (or anything).

=)

[Bikerchick]

Mind If I join y'all? Been doing this for 9 days now and have lost 11 pounds. I would like to be on an active thread, that has everyone doing the same thing.

[reddarin]

Originally Posted by Bikerchick

Mind If I join y'all? Been doing this for 9 days now and have lost 11 pounds. I would like to be on an active thread, that has everyone doing the same thing.

Yes! Welcome aboard =)

[Bikerchick]

Originally Posted by reddarin

Yes! Welcome aboard =)

Thanks Red.. looks like your as tall as I am..What calorie intake do you do?

[Flavia]

Welcome Lory, this thread here is great and everybody (well mostly Darin here) is super helpful

[Flavia]

If u would like ur numbers u have to give Darin your weight and ur activity level (mine is sedative) and height and age....I think...
I just got the book today....and there are NO PICTURES!!!!! lmbo hahahahahahaha

[portcop01]

Welcome biker....I just join this site today,they seem like a great group.Red really helps.i think this thread is going to be around a long time.i see it like being a family.i been here on LC sites for couple of months.i just feel real good about this thread,THANKS RED,,,,!!!

Went and got me some potassium ,thanks again red

[reddarin]

Numbers for today!

Calories 2051

Fat grams 187
Pro grams 071
Car grams 021

I will keep attaching my logs from now on so people can see what I am eating and how the portions and everything shakes out.

If there is an item with a zero amount then that was just me tweaking my menu but if it is zero I didn't eat it.

OMG!! Big Red Zero and HWC! Awesome! Buffy and Deborah for the float thingie!

=)

[Bikerchick]

Wow- I went really high today in fat and protein.. and my calories are a bit higher than I like. I was sooo busy today, and I had a full 12 hrs sleep last night.. wheww feeling soo much better each day. I will see how the scale loves me in the morning.
cal-2118
fat-168.8
carb-24
protein-98

[reddarin]

Ahh shucks

[reddarin]

Originally Posted by Bikerchick

Thanks Red.. looks like your as tall as I am..What calorie intake do you do?

Give me a min and I'll show you the numbers I go by.

[reddarin]

Originally Posted by Bikerchick

Wow- I went really high today in fat and protein.. and my calories are a bit higher than I like. I was sooo busy today, and I had a full 12 hrs sleep last night.. wheww feeling soo much better each day. I will see how the scale loves me in the morning.
cal-2118
fat-168.8
carb-24
protein-98

Just real quick, those numbers are really just about perfect BC. They'd be fine for me for a day and if we are the same height then we share the same number ranges with the formula I go by.

[Flavia]

Originally Posted by reddarin

Ahh shucks

[portcop01]

G3rman...I think we have the same birthday!!

[Flavia]

Yay gemini!!!!!! woot woot

[Flavia]

I was a good girl and ate my supper and now I am super stuffed....I dont' even know if I am going to be able to eat desert that I had accounted for....
I usually never eat that many calories.....

[reddarin]

Originally Posted by Bikerchick

Thanks Red.. looks like your as tall as I am..What calorie intake do you do?

Alright. You'd asked about how many calories I plan on. I don't base what I'm eating on calories. I go by protein, fat and carb grams and the calories more or less fall where they may. This is probably a lot more than you were asking about but it may help other people that are with us or join the thread later. So I'll be detailed about my approach.

I use a formula created by Dr. Jan Kwasniewski. His formula is based off of daily protein requirement which he arrives at by height.

Height in cm - 100 +/-10% for your protein range.

Then...

Fat = P * 2.5 to 3.5. I use 2.5

Carbs = P * 0.5.

I do not worry about eating the formula amount of carbs and generally eat a lot less than the 37g it produces.

I shoot for my minimum protein: 75g and then I eat enough fat to be at 80+% and tweak the fat grams as needed. I don't worry if I am short on fat grams if my percentage vs. protein is 80 or above. On the other hand, if I want to indulge with more fat I don't feel any particular constraint not to do so.

What is very important is to get in your protein range or very close because you need to protect your lean body mass by eating at least enough protein for that. The range gives you flexibility. Percentages aren't really as important as grams but they are great guides to flag category grams (F/P/C) that are out of whack. I think I am often at P*2.0 for fat instead of P*2.5.

As I said, I don't particularly focus on calories *but* if I can get to a really cool calorie number, like 1750, and my grams are pretty close to right and I am not hungry then I will exercise calorie vanity and go with the lower number

My approach is not the only one. There is another way to arrive at your protein requirement that is based on estimated lean body mass rather than height. I am not very familiar with it but it is an alternative. The protein amount resulting from the other method is generally a little higher to quite a bit higher than my method.

It can be found in this thread:

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

Even if you use the formula I adopted you should still check out and subscribe to the other thread. It is full of information and helpful people too. And one of the posts is where I got the formula I use but I have no idea which post now heh. It's 50+ pages long with lots of side posts that you can skip so it isn't as big a mountain as it appears if you want to read through and catch up to current posts.

Really, check out that thread!

Please feel free to ask me any questions you have =)

[reddarin]

Originally Posted by g3rmanchik

I was a good girl and ate my supper and now I am super stuffed....I dont' even know if I am going to be able to eat desert that I had accounted for....
I usually never eat that many calories.....

I'd probably just skip dessert then Christina.

I did that a few days ago when I'd planned on a tbs of HWC and was too stuffed from dinner to contemplate the extra fat.

[portcop01]

I'm sure I'm going to have lots of questions! I really want to be healthy and lose this weight for ever!

[Buffy45]

Hi, just checking in. Lots of good posts!

Here is my data for today:
Calories 1289
Fat 28 g - 72.3%
Carb 10 g - 3.1%
Prot 81 g - 24.6%

2 hours after dinner, the following:

Ketone reading 1.7
BG 78

Red, are you the one who captured your menu using a screen shot? If there an easy way to explain that to me. I tried to use help in MS Explorer and couldn't figure it out. If it is complicated, don't worry, be happy

[Bikerchick]

Originally Posted by reddarin

Alright. You'd asked about how many calories I plan on. I don't base what I'm eating on calories. I go by protein, fat and carb grams and the calories more or less fall where they may. This is probably a lot more than you were asking about but it may help other people that are with us or join the thread later. So I'll be detailed about my approach.

I use a formula created by Dr. Jan Kwasniewski. His formula is based off of daily protein requirement which he arrives at by height.

Height in cm - 100 +/-10% for your protein range.

Then...

Fat = P * 2.5 to 3.5. I use 2.5

Carbs = P * 0.5.

I do not worry about eating the formula amount of carbs and generally eat a lot less than the 37g it produces.

I shoot for my minimum protein: 75g and then I eat enough fat to be at 80+% and tweak the fat grams as needed. I don't worry if I am short on fat grams if my percentage vs. protein is 80 or above. On the other hand, if I want to indulge with more fat I don't feel any particular constraint not to do so.

What is very important is to get in your protein range or very close because you need to protect your lean body mass by eating at least enough protein for that. The range gives you flexibility. Percentages aren't really as important as grams but they are great guides to flag category grams (F/P/C) that are out of whack. I think I am often at P*2.0 for fat instead of P*2.5.

As I said, I don't particularly focus on calories *but* if I can get to a really cool calorie number, like 1750, and my grams are pretty close to right and I am not hungry then I will exercise calorie vanity and go with the lower number

My approach is not the only one. There is another way to arrive at your protein requirement that is based on estimated lean body mass rather than height. I am not very familiar with it but it is an alternative. The protein amount resulting from the other method is generally a little higher to quite a bit higher than my method.

It can be found in this thread:

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

Even if you use the formula I adopted you should still check out and subscribe to the other thread. It is full of information and helpful people too. And one of the posts is where I got the formula I use but I have no idea which post now heh. It's 50+ pages long with lots of side posts that you can skip so it isn't as big a mountain as it appears if you want to read through and catch up to current posts.

Really, check out that thread!

Please feel free to ask me any questions you have =)

Thanks Red- I too sub to that thread, well I read it daily. I get what you mean with the calories. I try to stay around 1700-1800, but man today I was just hungry!