September Nutritional Ketosis Thread!

[amlyjo]

Originally Posted by mom_2_4

Ok, I definitely need to work on my foods. My fat jumped up pretty quickly. Made worse by the fact I tried CO this morning, along with hwc in my coffee. Haven't eaten since lunch but I don't know what to eat cause my fat seems a little high. My numbers are
Fat:144.8
Carbs:9.5
Protein:11
Calories:1323.1
I had coffee w/hwc and Splenda til one when I ate lunch, lunch I had 3oz of chicken and 3 cups of salad w/ avocado, feta, 2tbsp ranch, 2 tbsp vinaigrette and a diet Pepsi. Other than that just water all day. I'm pretty hungry now but don't know what to eat that will be filling and not make the fat number skyrocket. Seems high enough already. Definitely takes some getting used to to watch ALL of these numbers just going to drink more water and go to bed. Will work on better planning tomorrow now that I see how this happens lol nighty night everyone!

Your protein for the day was 11 grams? Is that right? If so, that's not good. I would add a little protein at least in the morning. My favorite breakfast right now is bacon and avocado. Also, I don't really see 144 fat grams from some HWC, some avocado and some ranch. How much HWC? Are you using a tracker or just reading labels? ETA: I see you also had CO. Still...

The other day I was at 130g Fat and I had 4T HWC, 3 slices of bacon, 2T cream cheese, pork roast, cheddar cheese, sour cream, burger patty w/cheese/mayo/bacon, and a fat bomb. For 130 gr.

I just want to encourage you to make sure that protein number is at the right spot, not so low.

[melisa82]

Really lost on what to eat... ideas please!

[JoeEO]

Originally Posted by melisa82

Really lost on what to eat... ideas please!

Cooked Chicken Thighs
Spinach
Butter
Splash of "Franks Red Hot"
Crumbled Blue Cheese

Put in a bowl, nuke it until warm/hot

Enjoy!

[Dottie]

Originally Posted by reddarin

I have the unsweetened vanilla almond but the Silk brand.

Gosh, the coconut milk was so awful I almost didn't get the almond milk to try. I'm glad I did though. It is really good in shakes/creme type drinks.

Jumping in: the coconut milk "Beverage" in the almond milk like cartons tastes nothing like the real (and really fatty) coconut milk in the cans

[reddarin]

Originally Posted by Dottie

Jumping in: the coconut milk "Beverage" in the almond milk like cartons tastes nothing like the real (and really fatty) coconut milk in the cans

God Bless you Dottie

I'm gonna try the canned version next chance I get

[mom_2_4]

Originally Posted by amlyjo

Your protein for the day was 11 grams? Is that right? If so, that's not good. I would add a little protein at least in the morning. My favorite breakfast right now is bacon and avocado. Also, I don't really see 144 fat grams from some HWC, some avocado and some ranch. How much HWC? Are you using a tracker or just reading labels? ETA: I see you also had CO. Still...

The other day I was at 130g Fat and I had 4T HWC, 3 slices of bacon, 2T cream cheese, pork roast, cheddar cheese, sour cream, burger patty w/cheese/mayo/bacon, and a fat bomb. For 130 gr.

I just want to encourage you to make sure that protein number is at the right spot, not so low.

I went back and looked at the hwc to see what the values for the day were and it was 78 grams of fat just n hwc. It's six grams of fat per tablespoon and input about 4-5 in my coffee throughout the day. But I stopped at Starbucks and had a coffee so I added generously for what they added at 8 tbsp of hwc, just to be n the safer side. The two tsp of CO at 14 grams each, avocado serving at 9.2 grams and the other little stuff I had like the feta, chicken and dressings. It added up fast that's for sure!
I do use a tracker, still using carb master. But I think it's pretty close, no more CO for me unless I don't drink as much hwc!!
I know my protein number was low yesterday but I didn't know what to eat to raise the protein and not the fat anymore so I just left it as is
Going to do better today at spreading it out more cause I was hungry when I went to bed!!

[reddarin]

Originally Posted by melisa82

Really lost on what to eat... ideas please!

Melisa, I posted my food logs for the past 3 days over in the other thread:

http://www.lowcarbfriends.com/bbs/ot...l#post15945091

http://www.lowcarbfriends.com/bbs/ot...l#post15939779

http://www.lowcarbfriends.com/bbs/ot...l#post15937448

[portcop01]

I gained a lb yesterday .thats ok I've done great this week.i think it was thoses pork rinds I always seem to stall or gain when I eat them?so I want eat them for 2 weeks and try again make sure that's what it was.maybe it was just water gain I no we can gain up to 2 lbs of water .

[reddarin]

Originally Posted by mom_2_4

I went back and looked at the hwc to see what the values for the day were and it was 78 grams of fat just n hwc. It's six grams of fat per tablespoon and input about 4-5 in my coffee throughout the day. But I stopped at Starbucks and had a coffee so I added generously for what they added at 8 tbsp of hwc, just to be n the safer side. The two tsp of CO at 14 grams each, avocado serving at 9.2 grams and the other little stuff I had like the feta, chicken and dressings. It added up fast that's for sure!
I do use a tracker, still using carb master. But I think it's pretty close, no more CO for me unless I don't drink as much hwc!!
I know my protein number was low yesterday but I didn't know what to eat to raise the protein and not the fat anymore so I just left it as is
Going to do better today at spreading it out more cause I was hungry when I went to bed!!

When I discovered LCHF last year I also discovered macros/percentages. So, I started logging and looking at percentages (macros) and shooting for 85%+ Fat.

The first day I did it, I was so excited and I'd been carefully adding fat to get my fat number up really high. I was like one of those meme cartons - Heck Yeah - ... then I glanced at the calorie total for the day and it was like 3500 calories lol

I about fell over.

Still, I didn't lose the next morning *but* I didn't gain either =)

So, don't worry too much about one-off type days where you are trying to tweak your menu. If you have to go up on calories to get your minimum protein it is worth it and one day in the scheme of things won't matter since you are following the plan in good conscious.

By the way, your numbers seem to be wrong if you had 3 oz of chicken. According to my log thing that is about 28g of protein.

[paulabob]

Originally Posted by mom_2_4

I know my protein number was low yesterday but I didn't know what to eat to raise the protein and not the fat anymore so I just left it as is
Going to do better today at spreading it out more cause I was hungry when I went to bed!!

You really don't have to eat to the percentages. Just eat in your protein range and carb range, and let the fall fall where it does. THEN, if you aren't losing tweak fat up or down depending on your inclination.

And thinking Starbucks prolly didn't put an entire half cup cream in your drink...they couldn't afford that.

I think of this as like eating Atkins, but about half the portion of protein I used to eat, and twice the portion of fat I used to eat. Was hard to do at first but is much easier now. And I can't eat 3 portions of cheese every day like I used to because then it adds too much protein in my diet. But I do still have some blue cheese or brie or other cheese each day...wouldn't enjoy this without it!


Well my birthday weight came off this week. Still have to lose what I gained in my so called maintenance weeks. Have dinner date tonight Mexican...that is always challenging!

[mom_2_4]

Originally Posted by reddarin

When I discovered LCHF last year I also discovered macros/percentages. So, I started logging and looking at percentages (macros) and shooting for 85%+ Fat.

The first day I did it, I was so excited and I'd been carefully adding fat to get my fat number up really high. I was like one of those meme cartons - Heck Yeah - ... then I glanced at the calorie total for the day and it was like 3500 calories lol

I about fell over.

Still, I didn't lose the next morning *but* I didn't gain either =)

So, don't worry too much about one-off type days where you are trying to tweak your menu. If you have to go up on calories to get your minimum protein it is worth it and one day in the scheme of things won't matter since you are following the plan in good conscious.

By the way, your numbers seem to be wrong if you had 3 oz of chicken. According to my log thing that is about 28g of protein.

Yea I didn't worry too much, just gotta getbthenhang of it the chicken image was one of those precooked rotisserie from Walmart so I added the nutrition stuff according to there label. They say 3 oz of chicken has 15grams of protein, you think that's off? I am so new at this it's hard for me to judge. Seriously, I drink to much damn hwc lol. I never realized how much fat it had in it! Apparently before eating LC/mp/hf I was probably eating LC/hf/hp! Never hve really tracked it much til now, other than carbs
On the plus side of things the scale was down two more pounds from yesterday!!! I'm sure it's partially because my stomach ate part of itself last night because it was hungry and I didn't feed it lmbo but at least there was no increase from the pounds I lost yesterday, so I'll take it!!!!

[mom_2_4]

Originally Posted by paulabob

You really don't have to eat to the percentages. Just eat in your protein range and carb range, and let the fall fall where it does. THEN, if you aren't losing tweak fat up or down depending on your inclination.

And thinking Starbucks prolly didn't put an entire half cup cream in your drink...they couldn't afford that.

I think of this as like eating Atkins, but about half the portion of protein I used to eat, and twice the portion of fat I used to eat. Was hard to do at first but is much easier now. And I can't eat 3 portions of cheese every day like I used to because then it adds too much protein in my diet. But I do still have some blue cheese or brie or other cheese each day...wouldn't enjoy this without it!
!

Ah yes, I too love cheese. I only eat it on my salads and stuff now, or maybe a cheese stick when I was doing strictly LC. It's gooood stuff yes you are probably right about Starbucks, but it raises the question how DO YOU eat or drink out anywhere and REALLY know what you are eating?
I've just got together the hang of what has what fat and protein etc. I'm used to looking at things based on their net carbs not this so it's taking some getting used to. Thank goodness for the food tracker or I'd really be lost!!

[mom2zeke]

Originally Posted by Dottie

Jumping in: the coconut milk "Beverage" in the almond milk like cartons tastes nothing like the real (and really fatty) coconut milk in the cans

As a huge coconut milk convert I agree! I've never tried the beverage but I took one look at the ingredients and didn't want to go any further as the real deal coconut milk is fantastic.

You can buy actual coconut milk in cartons, but there are only a few brands. We buy the Aroy-D brand at our local Asian market (there is another brand that they have that is more expensive and I am forgetting the name). We switched over to their coconut cream (which is just a higher percentage of coconut to water) last year and we love it!

Also be careful of the preservatives in canned coconut milk. Many of the brands have sodium metabisulfite which may not bother you, but I had a bad reaction and if you're sensitive to sulfites you will want to avoid it. Some also have guar gum added as a stabilizer which doesn't seem like an issue to me. The Aroy-D I mentioned above is just coconut and water. They have a canned version without any additives also.

Can you tell I've spent a lot of time looking at coconut milk. It's a staple in our household and we're lucky to have a market nearby that carries a dizzying array of choices.

[mom_2_4]

Ooooooooh and I went and bought liquid Splenda. It appears from the nutrition facts that there is nothing in it lol. Do you guys calculate it in somehow?

I also bough something called monk fruit?? It's a sweetener, never heard of it but thought I'd give it a shot as well!

Wanted to add one more question. Do any of you eat anything like the Atkins granola bars etc. just wondering what you do in a pinch or in a hurry. I have some but haven't touched them since starting this cause I wasn't sure.

[reddarin]

Originally Posted by mom_2_4

Yea I didn't worry too much, just gotta getbthenhang of it the chicken image was one of those precooked rotisserie from Walmart so I added the nutrition stuff according to there label. They say 3 oz of chicken has 15grams of protein, you think that's off? I am so new at this it's hard for me to judge. Seriously, I drink to much damn hwc lol. I never realized how much fat it had in it! Apparently before eating LC/mp/hf I was probably eating LC/hf/hp! Never hve really tracked it much til now, other than carbs
On the plus side of things the scale was down two more pounds from yesterday!!! I'm sure it's partially because my stomach ate part of itself last night because it was hungry and I didn't feed it lmbo but at least there was no increase from the pounds I lost yesterday, so I'll take it!!!!

Was the chicken boneless? Maybe the 3oz on the label was 3oz of chicken and bone so only 1.5 oz of meat? If it was boneless net weight then that is very strange.

Wait. I just checked the raw chicken numbers and it shows 16g for 3oz raw. That is weird. How can cooking add protein? Cooking oils aren't normally sources of protein. Chicken breast don't cook away half their weight either. I'll have to research it a bit.

I get about 900 calories from my morning coffee ritual - 4tbs of CO and 1/2c of HWC all together.

heh down 2 pounds is hard not to celebrate =)

...and what I said about a one-off day for high fat/cal goes for low/protein too. It won't matter much as long as you aren't consistently eating too little protein.

Oh, as for going to bed hungry. Have a fat bomb. An oz of fat is only about 250 cals so it is worth it. Or if you are low on protein maybe an oz or half-oz of pork skins.

[mom2zeke]

Originally Posted by paulabob

Well my birthday weight came off this week. Still have to lose what I gained in my so called maintenance weeks. Have dinner date tonight Mexican...that is always challenging!

Congrats for losing your birthday weight! We're also going to Mexican tonight with friends. I think it's one of the most challenging cuisines (along with Chinese and Thai) to find something that fits in this WOE, especially since I can't eat as much meat as I used to.

[reddarin]

Originally Posted by mom2zeke

As a huge coconut milk convert I agree! I've never tried the beverage but I took one look at the ingredients and didn't want to go any further as the real deal coconut milk is fantastic.

You can buy actual coconut milk in cartons, but there are only a few brands. We buy the Aroy-D brand at our local Asian market (there is another brand that they have that is more expensive and I am forgetting the name). We switched over to their coconut cream (which is just a higher percentage of coconut to water) last year and we love it!

Also be careful of the preservatives in canned coconut milk. Many of the brands have sodium metabisulfite which may not bother you, but I had a bad reaction and if you're sensitive to sulfites you will want to avoid it. Some also have guar gum added as a stabilizer which doesn't seem like an issue to me. The Aroy-D I mentioned above is just coconut and water. They have a canned version without any additives also.

Can you tell I've spent a lot of time looking at coconut milk. It's a staple in our household and we're lucky to have a market nearby that carries a dizzying array of choices.

So-Delicious unsweetened coconut milk was what I tried. Yuk

[reddarin]

Originally Posted by mom_2_4

you are probably right about Starbucks

Hmmm. I was reading a post somewhere on the web from someone that worked at a SB. If they are busy what you order and what you get may not be the same thing.

Like if you order a full-fat latte thingie but they have some low fat frothed milk left over from the last order they need to use, you are gonna get a low fat drink.

I doubt that happens at every, or even most, SB but it is something to be aware of.

Best defense is to get to know the person that regularly serves you.

[mom2zeke]

Originally Posted by mom_2_4

On the plus side of things the scale was down two more pounds from yesterday!!! I'm sure it's partially because my stomach ate part of itself last night because it was hungry and I didn't feed it lmbo but at least there was no increase from the pounds I lost yesterday, so I'll take it!!!!

Congratulations on your loss!!

I usually try to plan out my day on my food tracker before I start eating (often the night before). That way if anything is off I can adjust before I get through the day and realize I have to eat something improbable for dinner.

[mom_2_4]

Originally Posted by reddarin

Was the chicken boneless? Maybe the 3oz on the label was 3oz of chicken and bone so only 1.5 oz of meat? If it was boneless net weight then that is very strange.

Wait. I just checked the raw chicken numbers and it shows 16g for 3oz raw. That is weird. How can cooking add protein? Cooking oils aren't normally sources of protein. Chicken breast don't cook away half their weight either. I'll have to research it a bit.

I get about 900 calories from my morning coffee ritual - 4tbs of CO and 1/2c of HWC all together.

heh down 2 pounds is hard not to celebrate =)

...and what I said about a one-off day for high fat/cal goes for low/protein too. It won't matter much as long as you aren't consistently eating too little protein.


Oh, as for going to bed hungry. Have a fat bomb. An oz of fat is only about 250 cals so it is worth it. Or if you are low on protein maybe an oz or half-oz of pork skins.

Yes, that is odd on the chick. Walmart conveniently labeled it so I used there facts and it did not say anything about bone etc.

I have seen y'all mention these fat bombs, will have to try this when I get time to make some. I am afraid my weekend will be consumed with making homecoming mums, but hopefully Incan squeeze it in!

Also nice to see I'm not the only one who loves hwc! I cut back this morning, did 4 tbsp of hwc to 20 oz of coffee. My husband always jokes with me and says I have to drink coffee because crack isn't legal LOL

I've also started taking fish oil supplements. The girl at GNC said I need 3000mg per day, what are y'all taking?

[mom2zeke]

Originally Posted by mom_2_4

Ooooooooh and I went and bought liquid Splenda. It appears from the nutrition facts that there is nothing in it lol. Do you guys calculate it in somehow?

I also bough something called monk fruit?? It's a sweetener, never heard of it but thought I'd give it a shot as well!

Wanted to add one more question. Do any of you eat anything like the Atkins granola bars etc. just wondering what you do in a pinch or in a hurry. I have some but haven't touched them since starting this cause I wasn't sure.

Liquid splenda doesn't have anything to count, that's why it's my go-to sweetener. Not sure about the monkfruit? Sounds like it would have carbs but is probably more "natural."

I don't eat the Atkins bars or processed foods if I can help it. If I was going to I would count all the carbs, not just the net carbs that they list on their packaging. I have used them in the past when I'm in a tough spot (like traveling). But I find them too easy to overeat so now I avoid them.

[mom_2_4]

Originally Posted by reddarin

Hmmm. I was reading a post somewhere on the web from someone that worked at a SB. If they are busy what you order and what you get may not be the same thing.

Like if you order a full-fat latte thingie but they have some low fat frothed milk left over from the last order they need to use, you are gonna get a low fat drink.

I doubt that happens at every, or even most, SB but it is something to be aware of.

Best defense is to get to know the person that regularly serves you.

All I ever get is coffee w/ a shot of espresso from Sb. All the sweet drinks sound and look amazing but I was always petrified what the carb count was in them somive stuck with ole faithful.....coffee
Maybe I will have them put the hwc on the side? That way I can gauge myself and be sure it really is hwc. I know they will put it in a small cup for you because I've asked for extra before and that's what they do. Unfortunately I live in a rural area, which is lovely because we have our own little farm, but no SB for miles so it's a treat and I have no regular server.

[betty301]

just saying hi..and I'm still reading!

[Dottie]

Kristin I use aroy-d too It was the highest recommended for the 30 day paleo challenge because it's just coconut milk, no thickeners or other stuff.
And don't buy light coconut milk! It's just regular coconut milk with added water - you can do that yourself if you want it lighter and save some $$

[MargD]

On 9-4 when I started, my ketones were at .5. I just tested again and I am at 2.2. Unfortuntely, I have only lost .4 lb. Now that my hunger has diminished somewhat, I am going to lower my fat. I've been hovering in the low 80% range for fat, thus far (around 150 grams).

In 30 minutes my husband and I are heading out for a 3-day golf vaction. I'm unhappy that it has come up at a time when I'm clearly in the groove, but I'm not going to not go on vacation. I'm just going to do the best I can (probably low-carb, but not perfect NK levels) and get back into it once we return. I'll be interested to test again on Tuesday morning.

[mom_2_4]

Originally Posted by mom2zeke

Congratulations on your loss!!

I usually try to plan out my day on my food tracker before I start eating (often the night before). That way if anything is off I can adjust before I get through the day and realize I have to eat something improbable for dinner.

I did enter my drinks and food in advance of actually putting it in my belly but not planned out for a full day, that's where I went wrong will work on that over the weekend. It's just gonna take some getting used to because I don't have all the values of the different foods in memory some literally have to sit and play with the tracker to see what will work and what won't.

The monk fruit is a liquid, just like the Splenda and says it has nothing in it as well, just like the Splenda. Ingredients are water, monk fruit extract, malic acid, sodium, benzoate, and potassium sorbets. I have not tried it yet, it may be awful, but yes it is more natural

I don't eat many processed food either, but breakfast is really a hard time of day for me because it's so hectic so I was wondering if it would be okay to eat one, or like last night when I didn't have anything for dinner. The protein and fats are pretty low in the one I have. Omg and I love peanut butter, can you eat peanut butter on this WOE. I can live on peanut butter and coffee LOL

[mom_2_4]

Originally Posted by MargD

On 9-4 when I started, my ketones were at .5. I just tested again and I am at 2.2. Unfortuntely, I have only lost .4 lb. Now that my hunger has diminished somewhat, I am going to lower my fat. I've been hovering in the low 80% range for fat, thus far (around 150 grams).

In 30 minutes my husband and I are heading out for a 3-day golf vaction. I'm unhappy that it has come up at a time when I'm clearly in the groove, but I'm not going to not go on vacation. I'm just going to do the best I can (probably low-carb, but not perfect NK levels) and get back into it once we return. I'll be interested to test again on Tuesday morning.

It is hard to get in the groove of this, I also worry about what to eat when dining out or vacationing etc. I've gotten in the habit of trying to look online, before eating out, at the menus and nutritional info for what I plan to eat. I have been EXTREMELY surprised by hidden carbs in things that don't normally have any! I guess they add a lot of seasoning etc. to meats and it bumps it up to way beyond my daily allowance at a lot of places

[mom2zeke]

I didn't track yesterday because I made a curry for dinner and really didn't want to enter all the ingredients. I know that I didn't eat too much protein (I pulled the meat out and weighed it) but I think that the combo of the sauce, broccoli, and kelp noodles may have pushed my carbs up a bit. My morning ketones were .7 which is kind of on the low end for me. As I mentioned above, we're going out for Mexican this evening with friends so it will be another day without a firm tracking number. I'll be interested to see what my ketone number is tomorrow morning.

Ack--just got invited over for dinner with friends on Sunday night. This is what always gets me off track. If I just stay home and eat what I planned I'm fine, it's the social life that's a killer!

[shelley]

Originally Posted by Buffy45

I just ate a T of butter! Just butter. I was going to have my last fat bomb on today's plan but decided to try this new grass fed butter I bought today. Humbolt Creamery. I took a sliver and decide I would just have a T of that instead of my fat bomb. Oh, it was yummy! Who needs popcorn?

Who needs popcorn!!! ha ha ha This is a priceless comment...love it. I so totally and completely agree!!!!!!

[mom_2_4]

Originally Posted by mom2zeke

Ack--just got invited over for dinner with friends on Sunday night. This is what always gets me off track. If I just stay home and eat what I planned I'm fine, it's the social life that's a killer!

Even eating just LC that was hard to do many many times because other people tend to eat a lot of junk for some reason ?!?!
Fortunately, for my diet, we are too busy with four kids to have much of a social life LOL