September Nutritional Ketosis Thread!

[clairie]

I am thinking about tossing my liquid splenda- or hiding it at least! I don't think I'd eat as much cream cheese or HWC if I didn't sweeten it!

[svenskamae]

Originally Posted by melisa82

I'm thinking that this is NOT enough food on this plan...I'm so hungry. I've been eating on average 65-70g protein, 140g+fat and 20-30g carbs. Around 1500-1900 calories and I'm still hungry. When I was just doing regular old LC I was never hungry...now I am.

Any ideas as to what may be going on? Red suggested that it may be the CO, but I've had it in the past with no problem...or maybe I did.

I'm just so confused on what I should be doing. Ugh. I don't want my WOE to be a chore, I want it to be my life, but at the same time I don't want to have to think about it all the time and "worry" about what I'm putting in my mouth.

Just had to vent a little!

It took me a few weeks to adjust to the lower protein level, and sometimes I was so miserably hungry that I thought this would never work for me. Now I feel more satisfied eating high fat/limited calories than I did eating way more protein. It takes a while for your body to adjust and start burning fat, rather than releasing insulin because it expects to be getting lots of protein. If you find it too difficult to cope with your goal level of protein, try reducing the protein amount gradually. I white-knuckled it through the initial period of being hungry a lot, and now this NK approach is easy for me (at last).

[bizzymommy2430]

Clairie I think you're right.. the cream cheese wouldn't have the same appeal to me without sweetening/flavoring it. My pumpkin cream cheese with nuts today was better than ice cream! I thought anyway. However, as a result, I now have no room for fat or carbs for the rest of the day and didn't get to eat dinner.

[bizzymommy2430]

Although, I'm not throwing out the sweetener haha. I didn't sweeten anything until this week. I ate the first few weeks without sweet foods. I was getting used to it, but it is nice to have a little sweetness. Then, again, makes foods more tempting. Tough choice.

[bizzymommy2430]

oh and thanks route66 for sharing your personal experience. I've really got to think long term with weight loss as well and that slow is okay..if I get to eat a few extra veggie carbs.

[route66]

totals for today:

cals: 1603
C: 26 (ha ha...lower than usual, but I had 1 C lettuce, 1-2 oz each carrot and celery, 1/2 C cabbage/cole slaw and 1 more C lettuce at dinner...lots of veggies!!!)
P: 56
F: 153

I've been craving McDs, sigh, so I got 2 mcdoubles and a side salad, threw away the buns and chopped it all up with 1T ranch dressing. Cured me. For now.......

[SouthernGirl61]

Kristn - the kettlebells again, sorry been at work for days....can this be done by someone with cervical disc problems?

Please tell me where do you all find the liquid sweetners?

If you get sick, do you gain weight??? Been on steriods now for three weeks, nasty allergy season in our area.

do you all measure all the protein? where do you find the scales for this??

the almond milk I find as sugar in it? what brands don't have sugar?

Is coconut cream as good for you as coconut oil? I love Trader Joe's brand of coconut cream. Does it make anyone else's heart race?

sorry for all the questions, been writing them down when I could get a break and log in!!

[clairie]

Here's what I ate today:
Weighed 170
up 2 from last week


Calories : 1418
Fat:122
Carbs:23
Pro:57
I'm hoping these #'s are right on. Giving it some patience and time!

[clairie]

Do any of you eat Artisana's Coconut Butter? It's really good- but I worry about the carbs in it? 7g per 2T - but 5 fiber, and I have been counting in the fiber lately, but this stuff makes me want to subtract the fiber so I can eat it!

[svenskamae]

Originally Posted by clairie

Do any of you eat Artisana's Coconut Butter? It's really good- but I worry about the carbs in it? 7g per 2T - but 5 fiber, and I have been counting in the fiber lately, but this stuff makes me want to subtract the fiber so I can eat it!

I eat it often, but I allow myself up to 30 NET carbs/day. Artisana Coconut Butter is my go-to food when I just need a little high fat food (say, if I get hungry in the evening) or when I crave "dessert." I normally eat 1 Tablespoon of it, but if I'm very hungry, I let myself eat a second Tablespoon. (The jar says 2 tablespoons make 1 serving.) I just can't find coconut oil appealing, eaten straight rather than as a cooking fat, and nutbutters have too much protein, if I just want to add a serving of fat. Maybe you could count net carbs for the coconut butter and total carbs on everything else, as a compromise? Or allow yourself 1/2 servings of 1T. of it?

[clairie]

Sounds like a plan!!! I love it's subtle sweetness, and the filling feeling I get from it, unlike cream cheese, or whipped cream. Also, it's the MCT's I am after, so it seems like a good thing to pick!

[svenskamae]

Originally Posted by SouthernGirl61

Kristn - the kettlebells again, sorry been at work for days....can this be done by someone with cervical disc problems?

Please tell me where do you all find the liquid sweetners?

If you get sick, do you gain weight??? Been on steriods now for three weeks, nasty allergy season in our area.

do you all measure all the protein? where do you find the scales for this??

the almond milk I find as sugar in it? what brands don't have sugar?

Is coconut cream as good for you as coconut oil? I love Trader Joe's brand of coconut cream. Does it make anyone else's heart race?

sorry for all the questions, been writing them down when I could get a break and log in!!

Steroids are notorious for weight gain. For other medicines, it depends on the medicine and on the person. For example, the antidepressant Effexor was an appetite suppressant for me, so I lost weight on it, but some people gain on it.

I use a food scale to measure servings of meat and cheese. I like the EatSmart Precision Pro Digital Kitchen scale. I ordered mine from Amazon, for $25. For some other sources of protein, like nuts or full-fat cottage cheese, I use kitchen measuring cups or Tablespoons. For eggs, I just assume each one has 7 grams of protein. I use an online tracker to calculate my total grams of protein, carbs, and fat per day, and to keep track of calories.

I believe that coconut butter is basically coconut fat plus some of the coconut fiber, and has the same benefits as coconut oil. I eat it from the spoon, in 1 Tablespoon servings. It has more carbs than coconut oil but most of them are fiber, so don't count as NET carbs. Edit: Oops, I see you were asking about coconut CREAM, while I answered about coconut BUTTER. I'll leave that answer up to someone with experience using coconut cream.

I've found some liquid sweeteners in the "cooking" section of my local grocery store, near the regular sugar. Netrition carries lots of sweeteners that you can order by mail.

I'd ask my doctor or physical therapist's advise before adopting a new workout routine, like kettlebells. Do you do any kind of exercise safely now?

[Buffy45]

Originally Posted by SouthernGirl61

Kristn - the kettlebells again, sorry been at work for days....can this be done by someone with cervical disc problems?

Please tell me where do you all find the liquid sweetners?

If you get sick, do you gain weight??? Been on steriods now for three weeks, nasty allergy season in our area.

do you all measure all the protein? where do you find the scales for this??

the almond milk I find as sugar in it? what brands don't have sugar?

Is coconut cream as good for you as coconut oil? I love Trader Joe's brand of coconut cream. Does it make anyone else's heart race?

sorry for all the questions, been writing them down when I could get a break and log in!!

You can order liquid splenda right here from netrition.

I get my almond milk from Kroger, it is almond breeze in a carton like milk.

[Buffy45]

Originally Posted by clairie

Do any of you eat Artisana's Coconut Butter? It's really good- but I worry about the carbs in it? 7g per 2T - but 5 fiber, and I have been counting in the fiber lately, but this stuff makes me want to subtract the fiber so I can eat it!

I hadn't noticed it before, will order some

[mom2zeke]

Originally Posted by SouthernGirl61

Kristn - the kettlebells again, sorry been at work for days....can this be done by someone with cervical disc problems?

I would approach kettlebells cautiously with any kind of disc problems. Talk to your doctor about whether it's advisable and then if you get the okay find an experienced trainer to work with.

Please tell me where do you all find the liquid sweetners?

I get mine online.

do you all measure all the protein? where do you find the scales for this??

I also use the Eat Smart digital scale that svenskamae uses.

Is coconut cream as good for you as coconut oil? I love Trader Joe's brand of coconut cream. Does it make anyone else's heart race?

I love coconut cream, but it doesn't make my heart race. The fat in coconut cream is coconut oil, but it does have a few carbs that coconut oil doesn't have.

sorry for all the questions, been writing them down when I could get a break and log in!!

Feel free to ask away any time! Hopefully we have some good answers for you.

[Buffy45]

Today

cal - 1418
Fat - 128
Pro - 58
Carb - 19

[SouthernGirl61]

I can't figure out how to reply to each post....geeze, low tech tonight....

Sven - I walk two miles a day, when not on work back to back to back....

I will go to Amazon and this website link, love online ordering, no stores!!!!

How much magnesium and do you all take it twice or three times a day?

[reddarin]

Originally Posted by SouthernGirl61

I can't figure out how to reply to each post....geeze, low tech tonight....

Sven - I walk two miles a day, when not on work back to back to back....

I will go to Amazon and this website link, love online ordering, no stores!!!!

How much magnesium and do you all take it twice or three times a day?

It is called 'Multi-Quote' and it is the middle icon between the Quote and Quick Reply icons. Just click it for each post but the last that you want to reply to and then click quote on the last one. Is that what you meant?

[SouthernGirl61]

thank you darin. so much help, you all are wonderful with all the info. going to sleep. have a great evening.

[reddarin]

You're welcome

And, whew! me too. I'm up late tonight!

Night ya'll.

[mom2zeke]

Originally Posted by SouthernGirl61

How much magnesium and do you all take it twice or three times a day?

I take 800mg before I go to bed. Start slowly with magnesium, it can cause bathroom issues for some people.

[mariela]

Hi everyone! I've been following this post, I recently had my last (3rd pregnancy). I have been low carbing for almost 10 years now with great success. I went down to 108 pounds, sometimes reducing my fat (lower fat and calories). However prior to my pregnancy my weight crept up to 119 (probably due to my metabolism bc of lowering fats/cals?). So now after the pregnancy ( I am Weaning my little guy) and have been doing LCHF with some success, but i am stalled at 119/120. I have read Phinney/Volteck and wonder if NK will do the trick. I am 5'2, on the lean side so if my calculations are correct would I need to consume 50 gr. protein? And fat? Carbs I usually keep below 20 gr. I appreciate any suggestions to see if I can get the scale moving in right direction. Thanks in advance!!

[paulabob]

Originally Posted by mariela

Hi everyone! I've been following this post, I recently had my last (3rd pregnancy). I have been low carbing for almost 10 years now with great success. I went down to 108 pounds, sometimes reducing my fat (lower fat and calories). However prior to my pregnancy my weight crept up to 119 (probably due to my metabolism bc of lowering fats/cals?). So now after the pregnancy ( I am Weaning my little guy) and have been doing LCHF with some success, but i am stalled at 119/120. I have read Phinney/Volteck and wonder if NK will do the trick. I am 5'2, on the lean side so if my calculations are correct would I need to consume 50 gr. protein? And fat? Carbs I usually keep below 20 gr. I appreciate any suggestions to see if I can get the scale moving in right direction. Thanks in advance!!

The numbers sound right to me...I'm also 5'2" with a lean body type (look good between 95 and 110 though I haven't been those numbers in 20 years). I've tried between 50-60 and also 40-50 and haven't seen a real difference between those protein numbers. So I'm shooting for about 50 a day. I'm currently 130. For fat grams, I think it's good to shake things up. Eat less one day, more the next. I'm currently going in cycles...two weeks lower fat, one week more maintenace calories. I tend to get hungry after lowering my calories for awhile.

Oh, wanted to add since you're still nursing a bit, you might want to go a bit higher on protein...

[SouthernGirl61]

Good Morning to all! At a breaktime at work...wanted to ask where do you find the coconut butter at the grocery store? I need to stop today and find some, that sounds better to me than coconut oil in stuff, I haven't been able to make that transition yet...I cook with it, but drinking just didn't work.

Route66, we are nearly the same height, I am 5'4 ish...was 5"5" until back issues reduced that by one inch. Doing inversion therapy now, and getting it back little by little. I don't know your age, but I am 51, and noticed my metabolism took a hit at 50...been maintaining without thinking with LC for years since my big loss. Now, found this to try to "find a new normal"....

Back to work, will check in later, everyone have a great FALL day!

[svenskamae]

Originally Posted by SouthernGirl61

Good Morning to all! At a breaktime at work...wanted to ask where do you find the coconut butter at the grocery store? I need to stop today and find some, that sounds better to me than coconut oil in stuff, I haven't been able to make that transition yet...I cook with it, but drinking just didn't work.

Route66, we are nearly the same height, I am 5'4 ish...was 5"5" until back issues reduced that by one inch. Doing inversion therapy now, and getting it back little by little. I don't know your age, but I am 51, and noticed my metabolism took a hit at 50...been maintaining without thinking with LC for years since my big loss. Now, found this to try to "find a new normal"....

Back to work, will check in later, everyone have a great FALL day!

In the food coop where I shop, the coconut butter is shelved near the peanut butter and other nut butters.

[mom_2_4]

Good morning everyone!!! Sorry I have been MIA for a few days, just been really busy at work and at home so I hadn't had time to read or check in but before I got to far off track with the thread, since it moves so fast, I figured I better make time!!!

Since I last posted.....

I had that outing Saturday, I ate before I went and drank lots of water but I did snack some while we were there, I tried to select lower carb things but it wasn't easy and I KNOW I went over on my intake because it showed on the scale and my urine ketone strips went back down to none and trace I also saw an increase on the scale of 3 pounds!!!! That was SOOOOOOOOOOOOOOOOOOOOO not worth it, especially since I am just starting off so I WILL NOT be doing that again!!! I think it would be easier to swallow had I lost 30 pounds and gained back a few but I nearly gained back half of what I had lost so far!!!! Not good I got right back on track Sunday and it was literally just that one meal that made the difference, just fyi for anyone in that same boat. If you waiver at all it makes a big impact with this woe. I believe it was Buffy who warned me it would and boy was she right. I am a little discouraged by the weight gain but not enough to give up I just need to keep moving forward and hopefully before to long I will begin seeing a loss again!!
I also think I need to increase my fat intake for the day. Below is my intake for the past three days while I was MIA
Sunday:
Cal:1132
C:12.9 (5.3net)
F:99.7
P:53.1
Monday:
Cal:1063.1
C:20.5 (5.3 net)
F:107
P:51.6
Tuesday:
Cal:1493.6
C:24.4 (13.4 net)
F:141
P:56.1

So what do y'all think? Increase the fat??

okay, off to work I go. Glad I made the time to stop in and sey hello!! I have missed you all!!!!

[mom2zeke]

Good morning everyone!

Yesterday my maintenance intake was:
Protein: 77.5 (28%)
Fat: 145.3 (75%)
Carbs (total): 28.8 (5%)
Calories: 1706
This morning:
Weight: 147.4 (up 1.2)
Ketones: 1.3
BG: 82

Talk about bouncing pounds. I'm well below my goal weight so I'm trying not to worry about it. But I have to admit I liked seeing 146 for the last few days. Ketones are back up again this morning even though my eating is pretty much the same as the day before. The one difference is working out in the evening. No workout yesterday, but I had kettlebells on Monday night. We'll see what tomorrow brings as I have kettlebells again tonight.

How is everyone else doing?

[mom2zeke]

Originally Posted by mom_2_4

I had that outing Saturday, I ate before I went and drank lots of water but I did snack some while we were there, I tried to select lower carb things but it wasn't easy and I KNOW I went over on my intake because it showed on the scale and my urine ketone strips went back down to none and trace I also saw an increase on the scale of 3 pounds!!!! That was SOOOOOOOOOOOOOOOOOOOOO not worth it, especially since I am just starting off so I WILL NOT be doing that again!!! I think it would be easier to swallow had I lost 30 pounds and gained back a few but I nearly gained back half of what I had lost so far!!!! Not good I got right back on track Sunday and it was literally just that one meal that made the difference, just fyi for anyone in that same boat. If you waiver at all it makes a big impact with this woe. I believe it was Buffy who warned me it would and boy was she right. I am a little discouraged by the weight gain but not enough to give up I just need to keep moving forward and hopefully before to long I will begin seeing a loss again!!

Stick with the plan and you'll see that loss! I know it's hard to have that gain, but a good lesson in why it's important to stick to the plan. I remember reading in someone's signature line something like, "you'll never regret not eating something." I think about that sometimes when I'm tempted and know that I will come home or wake up the next day happy that I didn't indulge

I also think I need to increase my fat intake for the day. Below is my intake for the past three days while I was MIA
Sunday:
Cal:1132
C:12.9 (5.3net)
F:99.7
P:53.1
Monday:
Cal:1063.1
C:20.5 (5.3 net)
F:107
P:51.6
Tuesday:
Cal:1493.6
C:24.4 (13.4 net)
F:141
P:56.1

So what do y'all think? Increase the fat??

Tuesday looks pretty good, but you did go pretty low on Sunday and Monday. Increase fat if you're hungry and try not to go below 1200 calories/day.

okay, off to work I go. Glad I made the time to stop in and sey hello!! I have missed you all!!!!

Thanks for checking in!

[mom2zeke]

Double post!

[amlyjo]

Hey everyone,

No loss to report. In fact I'm up about 2. I have not cheated or done anything different but...TMI...bathroom issues. My ferritin is quite low and my doc has me back on iron supplements. I HATE THEM. They make me nauseous and constipated. Ugh. I already take 1200mg of magnesium! Partly for the bathroom side-effect as well as the benefits of mag. Gonna have to work on this issue.

Staying the course!