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Old 09-08-2012, 12:03 PM   #1
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High Fat Again! 80/15/5

Hi there,

So here I am again-which is a good thing. I was one of the original girls in 2004 who did the very high fat diet - the 80/15/5 in percentages. I lost 30lbs in six weeks (for real). I have fluctuated in my weight, but for the past several years have maintained between 150 & 160. I just want to get my weight down about 15-20 pounds and hopefully conquer this last bit of weight. I did Atkins initially and it worked well until I hit 180lbs back then; after much frustration I did my research and this is what I found that made sense to me. I then started the high fat ratios. After I lost the weight I Went to another plan like Atkins maintinance and had great success maintaining for 2 years between 145-150. I then decided I now had my weight under control and well back up the scale I went. Now I have been maintaining between 150-160 with minor fluctuations because I watch it. I now have tried low calorie, Atkins etc and am stuck, so I am back to what worked. You would think I would learn hahaha!

Back in 2004 -

There were several boards started and created back then. I was really frustrated with these type of boards because they became a whine and get support for it kind of groups. I felt like many women would come and talk about their life (which is good), but they would eat just under the fat, eat high calories, eat and make up recipes with carbquick and other processed foods. They would eat out, such as eat satay with peanut sauce at an Indian rest. Which is marinated in carb and then dip it in peanut sauce, which is loaded with carbs. That's all fine and good, but complained they gained weight or didn't try to add it in there totals. I was mind boggled when they would say the plan didn't work or they were gaining weight. It was not a surprise to me.

Sorry for the rant. Anyway, I am back to see what I can do with this plan again. If you would like to join I welcome any and all of you if you want to follow the rules and leave your excuses behind (no offense, but I got fat in the first place by making excuses).

So here is the PLAN:

80% FAT, 15% protein and 5% CARBS

Use fit day. They have a smart phone app now - its awesome!! Put the foods in, in the combination and measurements you are going to eat it. See if mets these ratios. Dont eat it unless you already know. Measure each of the foods. Measure how much you put in your mouth. Dont guess. This is the worst thing you can do. It is also better to error on the side of higher fat and lower in carbs if needed. The ratios won't be exact, but I can't stress this enough - if you are at 79% UP your fat! It is not exceptable to be lower than 80%.

Don't worry if it feels like you aren't eating a lot. Listen to your body.

NO days off. NO meals off. NO, just a drink off. It will kick you out of ketosis and you will store fat. If you fall off get back on. No excuses, except responsibility and move forward.

I looked back and I kept the calorie range at about 1200 calories per day. Of course, this was not calculated this was just a trend I saw in my fit day. Some days lower, some days a little higher. FYI the first 3 days until I got into true ketosis I was much higher in calories. This time I am going to put my stuff into ****** and see what happens. Just keep calories in mind and watch your trends.

NO EATING OUT UNLESS YOU ARE EATiNG A WHOLE FOOD AND KNOW FOR SURE HOW IT IS PREPARED.

NO Bread, NO Flour type products at all or meal (like almond), NO Sugar, NO rice or other grains whole or ground.

No bars or low sugar candies or chocolate; no unapproved treats. No low carb products.

NO Lower in fat products

ProteinShakes are fine with added fat to meet ratios, just watch how many calories. But these may cause lower loss results - I'm not sure. I didn't use them. If you want to test it out let me know. I won't be using them.

Sugar free Jello is ok. I made it with cream. It is very rich, but when I was craving sweets or overcome with the craving monster, I would eat a tablespoon out of the bowl in the fridge.

Dairy EXCEPT regular yogurt (Greek ok), low fat dairy products, milk, creamer. Stick with cream cheese, sour cream, cottage cheese, cheeses, cream. These are the best, others may hinder results depending on higher carb content.

All fish, beef, pork, shellfish, peanut butter, nuts, chicken, pepperoni, sausage (higher quality - know what is in it), lunch meats, hot dogs - use caution and stick with the whole foods as much as possible.

ALL Veggies EXCEPT: carrots, excess in peas, potatoes (can do sweet potatoes), and corn.

I did have artificial sweetener. (this is not against the rules of the diet).I will leave this up to you. I mostly use Stevie's and Splenda now. It is preferred to not have any of course due to ?? health concerns.

Stick with whole foods as much as possible.

Good Luck! I will be checking in often with what I am eating and the breakdown's. Any ideas would be great!

Hope you all have a great Day!

Heather
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Old 09-08-2012, 12:37 PM   #2
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Hi Heather,

I'm on-board this is just the type of challenge I was hoping come along. No excuses, no "okaying" behavior we know is detrimental to our goals, etc. etc. I have a lot of weight to lose, about 100% pounds, so it will be good to have a accountability partners that are no nonsense.
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Old 09-08-2012, 01:03 PM   #3
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Hey there and welcome back! There is already a thread going in the Challenges section called "Nutritional Ketosis" where we are following high fat/moderate protein/low carb diets per Phinney/Volek's book "The Art and Science of Low Carbohydrate Living". Many of us follow a similar ratio and find it DOES work! I'm not sure about all of the 'rules' you listed, but many of us naturally gravitate, I think, to a form of those rules. Everybody seems really positive and supportive. You are welcome to join!
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Old 09-08-2012, 01:10 PM   #4
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Old 09-08-2012, 01:27 PM   #5
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I'm in. I try to have totals similar to this already. Most days it's closer to 75% fat. Let's see how it goes.
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Old 09-08-2012, 01:38 PM   #6
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Okay so I am planning tomorrow's meal plan and am finding it hard to get my percentages to 80%. So do tell, what are you eating to get the percentages up?I have a ton of food, more than even I can probably eat in a day, and I am a large eater and have only gotten to 75% fat so far.
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Old 09-08-2012, 01:39 PM   #7
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Count me in.

I got stuck at 205 for months. I never stopped LC but I did stop logging and ate less fat. [edit: I was HFLC, that is what I fell away from]

I even put on about 10 pounds in the last 4 weeks or so from stress eating which really surprised me. It woke me up seeing 214 on the scale last week.

I hate to admit it but I was eating too many carbs for sure when my weight jumped up like that. I can't eat wheat and that protects me a lot from carb binging but not enough because of corn actually - popcorn and corn tortilla chips. Along with the 90% chocolate bar snacks and way too many almonds every day.

I started paying attention again and dropped the tortilla chips, chocolate bars, almonds and stress eating. I kept the popcorn though and got back to 203.6 this morning.

So long popcorn

Hello again HFLC

Last edited by reddarin; 09-08-2012 at 01:46 PM.. Reason: Oops. Clarity
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Old 09-08-2012, 01:43 PM   #8
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Quote:
Originally Posted by cinglessofme View Post
Okay so I am planning tomorrow's meal plan and am finding it hard to get my percentages to 80%. So do tell, what are you eating to get the percentages up?I have a ton of food, more than even I can probably eat in a day, and I am a large eater and have only gotten to 75% fat so far.
Use pure fat sources like coconut oil, butter, even mayo if you eat that stuff.

Keep an eye on calories though. The first time I got my fat to 90%, sort of doing it throughout the day as I went, I was so proud and then I glanced down and saw I'd eaten about 3,500 calories for the day lol.
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Old 09-08-2012, 01:45 PM   #9
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Another tip to help with percentages is to choose fatty meats over lean meats.

It is hard to get the ratios right and keep the calories reasonable if you eat very lean sources of protein.
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Old 09-08-2012, 01:50 PM   #10
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Another tip to help with percentages is to choose fatty meats over lean meats.

It is hard to get the ratios right and keep the calories reasonable if you eat very lean sources of protein.
Agreed. I prefer fatter cuts of meat anyhow, I'm having prime rib for dinner tomorrow . I know what you mean about the calories. As I am planning tomorrow's menu, I am at 2700 calories and 76% fat. I am not going to worry too much about calories at the start I know my apatite will deminish as the weeks go on and it will all level out.
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Old 09-08-2012, 01:53 PM   #11
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I hate to admit it but I was eating too many carbs
Me too, too many LC products, carb creep
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Old 09-08-2012, 01:56 PM   #12
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Agreed. I prefer fatter cuts of meat anyhow, I'm having prime rib for dinner tomorrow . I know what you mean about the calories. As I am planning tomorrow's menu, I am at 2700 calories and 76% fat. I am not going to worry too much about calories at the start I know my apatite will deminish as the weeks go on and it will all level out.
I probably should have said that in my post but I am always paranoid about getting too wordy.

Even the day I did 3,500 cals I still lost weight the next day. I was surprised.

The secret is to adjust the portion sizes on your protein and adjust the fat upwards, if needed, with pure fat. Like one ounce less meat but add tbs of butter or CO.

Anyway, right you are about not worrying about the calories. After my log as I went day I started planning out tomorrow's meals ahead of time and didn't have any more surprises.
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Old 09-08-2012, 02:02 PM   #13
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Oh you are starting where I did at 265!

What happened to me was I dropped 15 pounds in the blink of an eye just doing an Atkins style plan.

Then my losses slowed way down where I'd only lose every other day or so.

Then I discovered the HFLC sub-forum. I'd already started logging at ****** because of the sudden slowdown, so it was like a light bulb going off. As soon as I pushed my fat to >80% I started losing every day.

That took me to 205 and then I let my job get in the way of keeping track of percentages and logging.
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Old 09-08-2012, 02:10 PM   #14
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The secret is to adjust the portion sizes on your protein and adjust the fat upwards, if needed, with pure fat. Like one ounce less meat but add tbs of butter or CO.
OMG thanks for the info. that is why I love these Boards there is always someone with more experience or who has the answers to weight loss mysteries. This is definitely a light bulb moment for me.

I noticed you and I started at the same weight. You give me hope that I too can do it. I want to lose 100 lbs, it seems like such a daunting task. I lost 40 lbs before low-carbing but went back to a high carb woe and gained the 40 plus an additional 45. I cant believe I allowed myself to get that out of control, but it is in my power to change it and I hope to do so with you all.
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Old 09-08-2012, 02:15 PM   #15
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I'm in. I like the rules!

I have got a little less than 20 lbs to go and I want to get there by Thanksgiving, if not sooner.

I did a 5-7 day fat fast in the summer and it broke a stall I was having. I got off 7 pounds and they've stayed off. I've lost more since then. So, I know the fat thing WORKS. Plus, after a couple of days, appetite is gone.

I just bought some goal jeans today (size 6) and I want to get in them!
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Old 09-08-2012, 02:41 PM   #16
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I would recommend ya'll join the nutritional ketosis thread!! There is already so much great information there.
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Old 09-08-2012, 03:02 PM   #17
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I would recommend ya'll join the nutritional ketosis thread!! There is already so much great information there.
I subbed.

Here is the link:

http://www.lowcarbfriends.com/bbs/lo...ge-anyone.html
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Old 09-08-2012, 03:24 PM   #18
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Hi Heather. I remember you from the Banta days. So glad to see you posting again. I look forward to following your progress. Are you going to post your menus?

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Old 09-08-2012, 03:29 PM   #19
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This is a basic ketogenic diet first used to control seizures in epileptic patients....side effect was rapid weight loss and loss of hunger. Fat needs to be nearly 90% to be truly effective. Need to keep protein down and carbs almost nonexistant.
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Old 09-08-2012, 04:55 PM   #20
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Checking in. Posting menu for the day.

S = 1 1/2 oz. macadamia nuts
L = 2 eggs, 2 T. mayo, 3 slices bacon, 1 T. dill relish
D = 2 eggs, 2 T. cream, 1 cup broccoli, 1 slice cheese, 1 T. butter

1261 calories, Fat: 116.01 g (83%); Protein: 39.11 g (13%); Carbs: 13.39 total g (4%)
Sodium intake: 1748 mg.

Thank God for those macadamia nuts. They really add the fat in a good way.
Scale down 2 lbs. this morning. Lost all the hurricane weight gain. Took a week unfortunately. Weigh in this morning was 215.0 lbs.
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Old 09-08-2012, 05:06 PM   #21
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Originally Posted by juliekaboolie View Post
There is already a thread going in the Challenges section called "Nutritional Ketosis"
Quote:
Originally Posted by cfine View Post
I would recommend ya'll join the nutritional ketosis thread!! There is already so much great information there.
Thanks to you both. That is a great thread with lots of great tips =)
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Old 09-08-2012, 05:07 PM   #22
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Gonna start doing percentages tomorrow. I already blew today early on for HFLC.
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Old 09-08-2012, 05:16 PM   #23
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Hey count me in!!! I'll start for good tomorrow since today is almost gone.

I don't know my totals today...

protein shake with almond milk
chicken/franks/ranch
cauliflower
pepperoni and cheese
coffee hwc co
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Old 09-08-2012, 05:46 PM   #24
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I'm also posting over on the other challenge, good info there.
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Old 09-09-2012, 11:58 AM   #25
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OK my pertentages for today are 80-14-6. That's about as close as I can get it.

I'm eating eggs, olives, cheeses, chicken, broccoli, chicken, olive oil, coconut oil, coffee, hwc, franks hot sauce, butter and my supplements. (CLA, CLA, fish oil, B12, D3, biotin)
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Old 09-09-2012, 12:13 PM   #26
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Well I sorta messed up this morning with way too much fat (CO in my coffee). That made it hard to keep the calories reasonable and still get enough protein in.

After much tweaking I will have:

81% F
14% P
05% C

..which is:

179g F
63g P
18g C (net)

Calories work out to about 1900.
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Old 09-09-2012, 12:25 PM   #27
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I have some CO I purchased when we had week long temperatures of 95+ degrees. It is no longer in solid form it is completely melted and looks like vegetable oil. Can I sit it in the fridge so it will regain solid form? Or should I just cook with it now that if has melted. I've read of people eating off the spoon which is what I wanted to do to help my fat intake. Thoughts suggestions.

Bye RED does the CO make ur coffee have a coconut flavor or is it tasteless. I fringe coffee everyday and that would be a great way for me to get CO in my plan.

Last edited by cinglessofme; 09-09-2012 at 12:28 PM..
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Old 09-09-2012, 12:32 PM   #28
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I have some CO I purchased when we had week long temperatures of 95+ degrees. It is no longer in solid form it is completely melted and looks like vegetable oil. Can I sit it in the fridge so it will regain solid form? Or should I just cook with it now that if has melted. I've read of people eating off the spoon which is what I wanted to do to help my fat intake. Thoughts suggestions.
You can stick it in the fridge if you like. Whatever is convenient for you is fine.

I just use it at room temp which is melted here.

I get two kinds. I get the Nutiva Organic Extra Virgin CO (from Amazon) and the LouAnn CO (from Wal-Mart).

There is a huge difference in taste. The refined oil doesn't taste like anything. The organic taste like coconut.

I use the Organic for my coffee and CO bark and fat bombs and everything but cooking pretty much.

LouAnn is for cooking with.
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Old 09-09-2012, 12:37 PM   #29
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I've eaten both the refined and the organice by the spoon. The only difference is taste.

I spent several hours over a few days trying to find out if Organic really is better than refined.

The answer is ... hard to say. What is telling is that no Organic site that i found actually had any chemical analysis to base their pitch that Organic was better.

On the other hand, what I have found in practice is that I can tell the difference in my skin using Organic.

I'm a full time germophobe so I constantly wash my hands which means they are painfully dry and cracked and I had to use hand lotion all the time.

Until I started eating organic CO. And that is different from the LouAnn because I didn't increase my intake when I switched.
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Old 09-09-2012, 12:41 PM   #30
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Oh! If you haven't eaten CO before be careful. Until your body adjust to it, CO can upset your stomach.

It is anti-everything =)

Here is a list of some of it:

An Antioxidant (protects against free-radical formation and damage)
Anti-parasitic (fights to rid the body of tapeworms, lice and other parasites)
Anti-protozoa (kills giardia, a common protozoan infection of the gut)
Anti-retroviral (kills HIV and HLTV-1)
Anti-viral (kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other viruses)
Infection fighting

You can find that site by googling 160-uses-for-coconut-oil

The first time I took CO as a supplement I took 3tbs and got a bit sick. So I took about a week ramping up from 2tsp to 3tbs.
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