High Fat 80/15/5 - October Version

[Buffy45]

Originally Posted by portcop01

Thanks red I think to day most of my protein will come from pork rinds!

They count up fast on all the needs, so a good thing to fill in a day.

[shelley]

Originally Posted by Patlaf

Shelley, where did you live in India? DH and I were married in Kashmir, lived there for two stints of six months and two years in Delhi. Had no weight problems at all there. Weight went way up in Switzerland with crusty french bread, lots of butter, cheese, chocolate and wine none of which, as you know, were available in India.

Pat

I lived in Bombay (now called Mumbai) for 2.5 years. I learned a lot about life there and hubby was in charge of 6 countries (so I got to see lots around the area.....unreal life experience...Sri Lanka to Mt. Everest and lots in between.)

I laughed over you going to Switzerland and gaining weight with FOOD!!! We moved to Singapore afterwards and I gained about 20# very quickly. Yup...FOOD!!!!! Yum!!! ha ha (you don't dare eat "meat" in India when living there, so I existed on the SPAM we brought in with us...cases and cases!!!)

[Buffy45]

Oh Yum . Yesterday when I picked the meat off the bones of the chicken I had boiled, I looked at the pile of skin and bones and thought, hmm, I should spread that skin out on foil and bake it until crispy. So, I did and OMG, was that tasty. I baked them, put them in a plastic bag and then tonight, I took 1 oz, put them back on some foil in the oven to warm them up, then liberally salted them. Delish!

Which leads me to wonder, what do the butchers do with all that skin that is left from all the people wanting skinless chicken and turkey? I imagine it goes into some product but wouldn't mind having some of it to bake up this way.

[reddarin]

Log and numbers for today.

Calories: 1367

Fat: 111
Pro: 75
Car: 24

72/22/6

Breakfast: CO & coffee.
Lunch: Eggs, bacon, jalapeno.
Dinner: Fish, jalapeno, broccoli, tomato.
End of Day: T of CO.

Super happy with the calories. Actually, I was still pretty full from lunch so I ate dinner to keep my protein up and the tomatoes have been so good and healthy and a great salt vehicle I had one of those too. The only thing I'm unhappy about is eating 17oz of food for dinner. I also had a HWC float scheduled for after dinner but cut it because I am too full. I may try to tweak that to have a heavier lunch and lighter dinner. We'll see in the morning on the scale though.

[reddarin]

Originally Posted by Buffy45

Oh Yum . Yesterday when I picked the meat off the bones of the chicken I had boiled, I looked at the pile of skin and bones and thought, hmm, I should spread that skin out on foil and bake it until crispy. So, I did and OMG, was that tasty. I baked them, put them in a plastic bag and then tonight, I took 1 oz, put them back on some foil in the oven to warm them up, then liberally salted them. Delish!

Which leads me to wonder, what do the butchers do with all that skin that is left from all the people wanting skinless chicken and turkey? I imagine it goes into some product but wouldn't mind having some of it to bake up this way.

Sounds really tasty!

[Kerry]

Hi everyone !
Red wtg.with the losses!

OK so today breakfast coffee with 1T butter and 2T hwc, lunch was sausage and peppers and dinner was south west taco soup leftovers

I was 151 even also this morning! Yay

[zay]

Calories: 1623
Fat:118
Carb: 50
Pro: 109

62% fat/11% carb/25% protein

Breakfast: coffee, HWC, CO, Splenda
2nd breakfast: 1 egg/1 bacon
Lunch: ground round
Snack: Tea, CO, Splenda
Snack: coffee, CO, splenda
Snack: Quest bar
Dinner: chicken, salad, vinegar oil
Snack: cheese

I am hungry today. My numbers are a little messed up but I did my best. I ate a Quest bar...24 carbs which 17 are fiber...I'm stressing a little with an overload of homework and cramming for a test tomorrow am. I'm finished with food/calories today.

[reddarin]

Originally Posted by zay

Calories: 1623
Fat:118
Carb: 50
Pro: 109

62% fat/11% carb/25% protein

Breakfast: coffee, HWC, CO, Splenda
2nd breakfast: 1 egg/1 bacon
Lunch: ground round
Snack: Tea, CO, Splenda
Snack: coffee, CO, splenda
Snack: Quest bar
Dinner: chicken, salad, vinegar oil
Snack: cheese

I am hungry today. My numbers are a little messed up but I did my best. I ate a Quest bar...24 carbs which 17 are fiber...I'm stressing a little with an overload of homework and cramming for a test tomorrow am. I'm finished with food/calories today.

Not bad for a stress day

[reddarin]

Originally Posted by Kerry

Hi everyone !
Red wtg.with the losses!

OK so today breakfast coffee with 1T butter and 2T hwc, lunch was sausage and peppers and dinner was south west taco soup leftovers

I was 151 even also this morning! Yay

Thank you and...

Congrats!!!

[Kerry]

Originally Posted by reddarin

Thank you and...

Congrats!!!

Thanks!

[Buffy45]

Today:

Calories - 1499
Fat 138 81%
Pro 50 13%
carbs 24 6%

Carbs a little high and protein a little low.

Everyone doing a great job of tracking.

Red, your calories are really low today. I find that here lately I am more hungry than I was, but, that seems to come and go.

[reddarin]

Originally Posted by Buffy45

Today:

Calories - 1499
Fat 138 81%
Pro 50 13%
carbs 24 6%

Carbs a little high and protein a little low.

Everyone doing a great job of tracking.

Red, your calories are really low today. I find that here lately I am more hungry than I was, but, that seems to come and go.

Not awful

Are you doing net or total carbs? I do total.

Yeah, and it could have been a lot lower if I'd have skipped dinner like I considered doing. I tell you what, I am going to cut back on the bacon when I eat bacon and eggs. I was just about uncomfortably full after lunch. I did have two eggs instead of three but clearly it was too much bacon. I believe I'll do that tomorrow. Bacon and eggs are so dang tasty.

[Buffy45]

I do total but do consider the fiber, today my fiber was 7. Reason carbs so high was pumpkin and being extra hungry. Just still don't feel quite right

[zay]

Sorry you're not feeling just right Buffy

Wish I had a suggestion.

[reddarin]

Originally Posted by Buffy45

I do total but do consider the fiber, today my fiber was 7. Reason carbs so high was pumpkin and being extra hungry. Just still don't feel quite right

For me if I have a slow burn getting sick I usually don't end up getting fully sick. Just crappy for a few days then recover. Maybe you will be the same

[Buffy45]

I hope that is the case. Felt funky all week.

[reddarin]

Originally Posted by Ana489

Hey I'm home from work had a great day!!food!!i did not eat lunch till 1 so now got try to eat my protein and cals....not hungry.....

Don't eat or just eat the protein if you aren't hungry

[reddarin]

Originally Posted by Buffy45

I hope that is the case. Felt funky all week.

[portcop01]

Well just got home from work,,was I crazy going back to work??I had 18 people to care for un real no time to eat or drink...I'm not doing that again I told them if they put me on that hall I would just have to quit,,,so they said they would not..we will see?

Any way my eating was off

B-2 eggs cooked in co butter
3- coffee weigh hwc and co
2 oz pork rines with 1 tbs cream cheese.
I think I made my protein level...

Good night got get up at 5:30 to go visit uncle 2 hours away. I got to slow down!!!!

[zay]

PC, Wow, 18 people is too much for one person. Good for you for speaking up! Take good care!

[portcop01]

Good morning all!!to early for me but got go to Roanoke for the day!,,,
But I was down to 172 this morning!!!yayaya.......that is 1.4 lb lost yesterday ,it was caring for those 18 people...really not worth it,poor people
That is 3 lbs this week for me I did what Red said uped my fat a little I tried to stay in the 80% range,thanks,Red,your the bomb......don't you ever leave us.you now are married to us all,. Hope all has a great day!

[reddarin]

Originally Posted by portcop01

Good morning all!!to early for me but got go to Roanoke for the day!,,,
But I was down to 172 this morning!!!yayaya.......that is 1.4 lb lost yesterday ,it was caring for those 18 people...really not worth it,poor people
That is 3 lbs this week for me I did what Red said uped my fat a little I tried to stay in the 80% range,thanks,Red,your the bomb......don't you ever leave us.you now are married to us all,. Hope all has a great day!

heh

Congrats on the loss!!!

[reddarin]

Weigh-in this morning ... ... ... 189.5

Hmmm. lol WTH? I double checked yesterday when I was 188.3, of course, and the day before was 189.4 (same as the day before that) so I figure this is just one of those baffling scale readings you get every now and then. Even so I am going to try to move the upper part of the bell curve on food weight to earlier in the day to give the actual ounces more time to percolate through the system. I will try to arrange the day so that heavy foods are earlier and taper off with lighter fat foods later in the afternoon. If that makes any sense.

Onward!

[reddarin]

How much salt is enough salt?

That is a very interesting question for LC'rs. You need an adequate intake of sodium (distinct from table salt which is sodium-chloride) and on location 2654 of the A&S of LC, Dr. Phinney describes the amount at 5 grams.

[edit: this is from a quick search on Google] Table salt is sodium plus chloride so to actually get 1 gram of sodium you need 2.5 grams of table salt.

1 teaspoon of table salt weighs about 6.6g. Since you need 5g of sodium that means 2.5 x 5 = ~12 which is equivalent to 2 teaspoons of table salt. Wow.

That is a lot of table salt![/end google information]

It is very important to get adequate salt in because LC eating results in results in sodium depletion. If you aren't getting enough salt in your woe then the body will dump potassium to save the salt supply that you are arrogantly shorting your body of. *That* results in all sorts of nasty consequences, including cramps, all the way up to irregular heart rhythm!

On the by and by that is very interesting for another reason. The blog I referred to early about blood glucose is written by a guy, Peter, that follows his own modified version of The Optimal Diet. In one of the articles I was reading through he stated that VLC/LC invariably results in irregular heart rhythm and he stated it as a given it is gonna happen. Well that was the first I'd heard of it but I think Phinney's remarks on the importance of not doing a low sodium by default LC refutes Peter's assertion thoroughly. No?

IF you have a health condition then of course take it into consideration. Don't end up in the ER over a super salty slice of tomato.

There is an ancillary question of how much is too much but I haven't read far enough yet to see if Phinney addresses that with regards to the LC woe/wol.

[reddarin]

A follow-up on sodium....

As I said in the last post, not getting enough sodium results in the body sacrificing potassium in an effort to retain adequate sodium supplies.

Here is a very interesting side effect of this potassium depletion... loss of lean body mass! *Even* with adequate protein intake!!! (location 2654 of A&S).

In other words, if you are LC and not getting adequate sodium because you are applying the mainstream nutrition zombies horror of sodium to the LC woe you are losing more LBM than otherwise while losing body fat.

That has some interesting implications! Are some LC'rs getting unsatisfactory results because of adherence to the low-sodium meme thus cannibalizing muscle tissue and decreasing the overall amount of calories being burned? In effect decreasing the calorie deficit thus slowing or stalling weight loss?

Further, does this imply that if you are eating enough or more than enough protein *and* your body is cannibalizing LBM for potassium that you are in fact creating the conditions where glycogenesis occurs knocking your body out of fat burning mode?

[jillybean720]

Hi, all! I just discovered this group today and would love some real support for how I try to eat. I have a few other groups I participate with (on other sites), but they don't seem to quite "get it." Many aim to stay under 100 or 75g carbs each day. To me, that ain't gonna cut it! I aim to keep my carbs in the single digits % of calories and my fat at 65% or greater % of calories. My ratios may be a bit skewed from some here because I have higher protein requirements (had weight loss surgery about 3.5 years ago, which means I need more protein intake), but overall, I eat high in fat, very low in carbs, and try to stay completely grain-free. I don't follow a specific "named" plan, so this group appeared to be the closest fit for me.

I read the intro post to this thread and very much appreciated what I read (especially the tip to avoid things like soy oil - many don't seem to understand when I say I avoid soybean oil but don't limit the fat on my meats!).

I've been struggling a bit more than usual lately to stay on track. I am good at keeping grains out of my life, but carbs from things like fruits, vegetables, and dairy are starting to creep up, which I can't afford since I've got a good 50 pounds I'd like to lose. So, mind if I butt in?

[reddarin]

Originally Posted by jillybean720

Hi, all! I just discovered this group today and would love some real support for how I try to eat. I have a few other groups I participate with (on other sites), but they don't seem to quite "get it." Many aim to stay under 100 or 75g carbs each day. To me, that ain't gonna cut it! I aim to keep my carbs in the single digits % of calories and my fat at 65% or greater % of calories. My ratios may be a bit skewed from some here because I have higher protein requirements (had weight loss surgery about 3.5 years ago, which means I need more protein intake), but overall, I eat high in fat, very low in carbs, and try to stay completely grain-free.

I read the intro post to this thread and very much appreciated what I read (especially the tip to avoid things like soy oil - many don't seem to understand when I say I avoid soybean oil but don't limit the fat on my meats!).

I've been struggling a bit more than usual lately to stay on track. I am good at keeping grains out of my life, but carbs from things like fruits, vegetables, and dairy are starting to creep up, which I can't afford since I've got a good 50 pounds I'd like to lose. So, mind if I butt in?

Hi JB

Benjamin is a very handsome young fellow

Welcome aboard!

[Kerry]

Originally Posted by jillybean720

Hi, all! I just discovered this group today and would love some real support for how I try to eat. I have a few other groups I participate with (on other sites), but they don't seem to quite "get it." Many aim to stay under 100 or 75g carbs each day. To me, that ain't gonna cut it! I aim to keep my carbs in the single digits % of calories and my fat at 65% or greater % of calories. My ratios may be a bit skewed from some here because I have higher protein requirements (had weight loss surgery about 3.5 years ago, which means I need more protein intake), but overall, I eat high in fat, very low in carbs, and try to stay completely grain-free. I don't follow a specific "named" plan, so this group appeared to be the closest fit for me.

I read the intro post to this thread and very much appreciated what I read (especially the tip to avoid things like soy oil - many don't seem to understand when I say I avoid soybean oil but don't limit the fat on my meats!).

I've been struggling a bit more than usual lately to stay on track. I am good at keeping grains out of my life, but carbs from things like fruits, vegetables, and dairy are starting to creep up, which I can't afford since I've got a good 50 pounds I'd like to lose. So, mind if I butt in?

Welcome!

[Kerry]

Can't believe I weigh in at 150.6 this morning (and I wasn't even one hundred percent nekkid lol lol woohoo)
Both my kids have colds so it doesn't look like I'll be doing much today...

[Buffy45]

Welcome Jilly!

On the run this morning but a quick check in. Feel better so far today.

On the salt issue, and since I am still having trouble with cramps, before bed I actually ate 1/2 teaspoon of salt, you know the routine, lick hand, shake salt on hand, lick again! Old childhood trick, guess then if we needed salt, our bodies knew it and young minds accepted it.

Weight almost back down to Mondays low.

DD's weight down as well.

Red, just a thought but are you getting your calories too low? You have been charting a long time, before I met you, so I don't know for sure but for a 6' guy they do seem kind of low.

Hello everyone, will be back later today!!!