High Fat 80/15/5 - November Version

[sasonnier]

Hey Guys! I posted on here a few weeks ago (as I was starting NK), then we left home b/c of the hurricane and the loss of power...which was bad timing w/the new WOE. I just got back home this week and am having a really tough time picking up where I left off- even though I didn't eat insanely carby while we were gone...but relied too heavily on nuts/nut butters. Now, I am having a hard time dropping the nuts again- as well as always feeling hungry. I haven't weighed myself yet, but I feel like I gained at least 5 lbs...very depressing.

Red- I have tried calculating proper protein grams for myself, but I'm not sure it is correct and I was hoping you could clarify it for me- after all the success you have helped Buffy achieve ;-)
I am craving protein, so I wonder if I'm just not getting enough? I have been aiming for 50g a day. I am 5'2", small frame, 34yrs old, and I'll put a goal weight at 115 (currently at 144ish). is there anything I'm leaving out? Thanks for any help!
-Sophie

[reddarin]

Interesting. I used to get nose bleeds at the drop of a hat when I was a child. My brother got in trouble a lot for bumping my nose and making it bleed lol.

I guess sometime after I became a tween or teenager it quit happening but when I was under 10 it was all the dang time. I spent half my youth with my head inverted to stop the bleeding heh.

[reddarin]

Originally Posted by sasonnier

Hey Guys! I posted on here a few weeks ago (as I was starting NK), then we left home b/c of the hurricane and the loss of power...which was bad timing w/the new WOE. I just got back home this week and am having a really tough time picking up where I left off- even though I didn't eat insanely carby while we were gone...but relied too heavily on nuts/nut butters. Now, I am having a hard time dropping the nuts again- as well as always feeling hungry. I haven't weighed myself yet, but I feel like I gained at least 5 lbs...very depressing.

Red- I have tried calculating proper protein grams for myself, but I'm not sure it is correct and I was hoping you could clarify it for me- after all the success you have helped Buffy achieve ;-)
I am craving protein, so I wonder if I'm just not getting enough? I have been aiming for 50g a day. I am 5'2", small frame, 34yrs old, and I'll put a goal weight at 115 (currently at 144ish). is there anything I'm leaving out? Thanks for any help!
-Sophie

Here is the blurb thingie that my spreadsheet creates for your goal weight:

Goal Weight: 115

NK Page:
(x*(1-.18)*0.6 = 57-94

Exercise Page:
(x/2.2)*0.8 = 42
(x/2.2)*1.2 = 63
(x/2.2)*1.5 = 78
(x/2.2)*1.8 = 94

Dr. Phinney's recommendation is 1.5g/kg that results in 78g protein daily.

For a goal weight of 115 the calorie goal would be : 1830 (35kCal/kg) with a floor of 1568 (30kCal/kg - for an obese and/or very sedentary person).

Looks like your protein goal is 1.0/kg. I'd probably bump that to 1.5/kg which is 78g a day and shoot for at least 1568 calories a day minimum and try to get closer to 1800 a day.

Fat macro should be 65-85%. Carbs under 50g total or as close to zero as you can get.

[reddarin]

Originally Posted by sasonnier

I just got back home this week

Everything okay with you and yours? Welcome home

[sasonnier]

Thanks and thanks Red!! I'm happy to see a higher number for protein and calories...my fat macros have fallen closer to 85% and trying to keep carbs as close to 20 as possible- but not happening these past couple of days b/c of the nuts :-(

So, if I understand you right- I can eat up to 1800 cals a day and still lose weight??

We are all fine, Thank G-d...we lost a tree that hit our fence- but missed the house and our other car (yay). We did have a lot of food loss (power was out for 10 days), but that's what home insurance is for. We did get to take an impromptu road trip to visit my family down south (Arkansas)- which was really nice and lots of fun!

[Clueless]

My weight this morning was .....159.5

I couldn't believe it.
I feel really good to.
I have to be careful when I start to lose weight cause in the past my thyroid has been known to wig out on me when I lose weight, but I am feeling good.
That is a good number to see.
Thanks everyone for all the support you put out here.
This is a special thread to be a part of.

[portcop01]

Cheryl you hit 150 marks. O you must be jumping for joy! Post what you are eating!!

[portcop01]

Here I'm still in the 165 range been there 7 days now,time for a whoosh. I see 166-165.2 I think it's cause I don't eat enough so today ill eat more,also it's been cold here not a lot of movement .

[Clueless]

wow Becky, I feel like I am eating alot.

2 eggs and bacon for breakfast.
sometimes 2 Hburger patties for lunch and last night I had a quarter of a roterrorie chicken.
If I get hungry during the day I eat 2 eggs.
One day I ate 6 eggs.
You are goona see a loss soon, I know it!
I am so happy. It is a mental thing when you pass a number like that.

[reddarin]

Originally Posted by Clueless

My weight this morning was .....159.5

I couldn't believe it.
I feel really good to.
I have to be careful when I start to lose weight cause in the past my thyroid has been known to wig out on me when I lose weight, but I am feeling good.
That is a good number to see.
Thanks everyone for all the support you put out here.
This is a special thread to be a part of.

Congrats!!!

[Snoangel]

Originally Posted by Clueless

My weight this morning was .....159.5

I couldn't believe it.
I feel really good to.
I have to be careful when I start to lose weight cause in the past my thyroid has been known to wig out on me when I lose weight, but I am feeling good.
That is a good number to see.
Thanks everyone for all the support you put out here.
This is a special thread to be a part of.

Yay!!! ! How exciting! Congrats to you

[reddarin]

Originally Posted by sasonnier

Thanks and thanks Red!! I'm happy to see a higher number for protein and calories...my fat macros have fallen closer to 85% and trying to keep carbs as close to 20 as possible- but not happening these past couple of days b/c of the nuts :-(

So, if I understand you right- I can eat up to 1800 cals a day and still lose weight??

We are all fine, Thank G-d...we lost a tree that hit our fence- but missed the house and our other car (yay). We did have a lot of food loss (power was out for 10 days), but that's what home insurance is for. We did get to take an impromptu road trip to visit my family down south (Arkansas)- which was really nice and lots of fun!

Good

Yes. ~1800 is maintenance calories for 115 pounds for an active person per Phinney. When Jimmy Moore pressed him for a number for highly sedentary person, Phinney said 30kCal/kg which is about ~1550 to maintain 115 pounds.

The only thing I'd add is the context that Phinney was speaking in and that is a well formulated low carb woe. Protein grams right, high good fats (non-PUFAs), carbs 50g or less total, fat macro 65-85% and tweak to your needs.

[sasonnier]

Thanks Red, that is helpful. I am in the middle of reading Phinney and Voleks "low carb living", but it sounds like their performance book has more details for living an actual NK lifestyle- whereas the "living" book delves way into the science and throws in a few recipes.

Cheryl- congrats on the loss- it must feel really good!!

[pinky45]

Yay for you Cheryl! It's so nice to get into a new decade on the scale....a lower one of course!

[reddarin]

I think the Performance book gets into more NK detail because the focus is on athletic performance so the nutritional aspect is more thoroughly addressed. That is almost mandatory since the carbs are mandatory for working out dogma is so ubiquitous.

It is only my list to get and read. I am a bit backlogged on books right now.

[healthy for life]

Morning ladies!!

I had a nice 1.5 pound woosh this morning after only 1 day- loosely following the plan! woot woot! 146 today- yipee. Yesterday i ate:
-2 poached eggs for breaky wiht a slice of chick breast
-lunch chicken souvlaki with olive oil and vinegar dressing and small salad with feta. I went heavy on the dressing, dipped the chicken in for extra fat
-snack piece of cheese (mini babybell)
-dinner- ribeye steak, well marbled, about 6 oz I am guessing. 3 stalks asparagus
-2 glasses red wine.

I feel so good this morning! No cravings or blood sugar swings. just had my 2 poached eggs, coffee with heavy cream and totally satisfied

Red- can you send me my macros too please? My book doens't arrive from Amazon until next week...I am 5'5", small frame, current 146, goal weight 125. age 35. I do run at least 3-4 days a week and do hot yoga as well. (not sure if the excercise figures into that or not)

[reddarin]

Originally Posted by healthy for life

I had a nice 1.5 pound woosh this morning

Congrats!!!

[Buffy45]

Originally Posted by Clueless

My weight this morning was .....159.5

I couldn't believe it.
I feel really good to.
I have to be careful when I start to lose weight cause in the past my thyroid has been known to wig out on me when I lose weight, but I am feeling good.
That is a good number to see.
Thanks everyone for all the support you put out here.
This is a special thread to be a part of.

Cheryl! That is awesome and are you still eating the calorie range that Red figured for you? You inspired me to eat more!!! So happy for you!

[Buffy45]

Originally Posted by healthy for life

I had a nice 1.5 pound woosh this morning after only 1 day-
Red- can you send me my macros too please? My book doens't arrive from Amazon until next week...I am 5'5", small frame, current 146, goal weight 125. age 35. I do run at least 3-4 days a week and do hot yoga as well. (not sure if the excercise figures into that or not)

Congrats. Perfect start. Your menu looked right on.

P.S. Red is a guy

[Buffy45]

No loss for me yet this week but no bounce above 194.4 either. That makes me happy. Went to a party last night where everyone brought snacks. Ate 2 meat sandwiches, ditched the bread. Some cheese, some veggie sticks and a teeny bit of dip and 1 bite of a cheese ball, which turned out to be a sweet cheese ball. Took 2 cans of Coke Zero which took the place of the wine.

[portcop01]

Buffy that's what I do I put my root beer in a wine glass and its like drinking wine,,,hehehe what we do,

[reddarin]

Originally Posted by healthy for life

Red- can you send me my macros too please? My book doens't arrive from Amazon until next week...I am 5'5", small frame, current 146, goal weight 125. age 35. I do run at least 3-4 days a week and do hot yoga as well. (not sure if the excercise figures into that or not)

Goal Weight: 125

NK Page:
(x*(1-.18)*0.6 = 62-103

Exercise Page:
(x/2.2)*0.8 = 45
(x/2.2)*1.2 = 68
(x/2.2)*1.5 = 85
(x/2.2)*1.8 = 102

Dr. Phinney's recommendation is 1.5g/kg that results in 85g protein daily.

For a goal weight of 125 the calorie goal would be : 1989 (35kCal/kg) with a floor of 1705 (30kCal/kg - for an obese and/or very sedentary person).

Since you mention exercise I'll tell you what Phinney has to say about it. Resistance exercise is conducive to weight loss if not done too intensely or to much in a given time frame.

Since you are very active I'd say to shoot for the ~2000 calorie goal and keep fat as high as possible to fuel your workouts.

[HarmsWay]

Morning! Congrats to all of the losers!!!!

I showed a gain this a.m. 1.5 lbs booooo. I was pretty hungry late yesterday and just plain ole ate too much. I blame the cocktails I had on Tuesday night. I've decided that until I get closer to goal, I'm gonna drop the alcohol. My wallet will appreciate it too I'm sure. Unfortunately, wing night has been a weekly event with the hubby for over a year now & we also have cocktails at home or out at least once on the weekends. I'm sure I'm prob kicking myself out of ketosis weekly. Another big change for me, but totally doable.

Today's menu is pretty similar to every other day:
B - coffee w/CO, 3 bacon, 2 eggs
L - 2 sm deer brats, 2 eggs
D - left over chuck roast, 1/2 avocado
water all day

Gonna go catch up now!

[Buffy45]

Well Becky, aren't you clever!!! Didn't think about putting my soda in one of the wine glasses, that would have been great.

[Buffy45]

Nicki, I think giving up the alcohol will help your losses. That was always a social, fun thing for me too and I was never willing to give it up. Not only does it hinder weight loss but it also leads to eating off plan, or can. I also have given it up this go round and after a while, I hardly miss it. Just have a soda if I am out or a cream float at home. Just keep the fun night out with DH.

[reddarin]

Originally Posted by HarmsWay

Morning! Congrats to all of the losers!!!!

I showed a gain this a.m. 1.5 lbs booooo. I was pretty hungry late yesterday and just plain ole ate too much. I blame the cocktails I had on Tuesday night. I've decided that until I get closer to goal, I'm gonna drop the alcohol. My wallet will appreciate it too I'm sure. Unfortunately, wing night has been a weekly event with the hubby for over a year now & we also have cocktails at home or out at least once on the weekends. I'm sure I'm prob kicking myself out of ketosis weekly. Another big change for me, but totally doable.

Today's menu is pretty similar to every other day:
B - coffee w/CO, 3 bacon, 2 eggs
L - 2 sm deer brats, 2 eggs
D - left over chuck roast, 1/2 avocado
water all day

Gonna go catch up now!

Hmmm.

Nicki, what kind of cocktails are you drinking? Have you explored no-carb alcohol?

The calories will still kick your butt but the zero carbs won't knock you out of ketosis.

I'm all for abstinence. I quit drinking about 12 years ago and only drink very occasionally now.

[HarmsWay]

Originally Posted by reddarin

Hmmm.

Nicki, what kind of cocktails are you drinking? Have you explored no-carb alcohol?

The calories will still kick your butt but the zero carbs won't knock you out of ketosis.

I'm all for abstinence. I quit drinking about 12 years ago and only drink very occasionally now.

spiced rum & diet (I don't like bacardi), the occasional mich ultra (or five)

Did I mention that I can drink ALOT?

I'm sure the calories are getting me. I'm just gonna give it up for awhile and see where things go. PLUS, I crave cigarettes when I drink (even though I haven't given in and had any)

[theLossgirl]

Originally Posted by healthy for life

Yes we are Deborah! I look forward to learning from you! How long did it take you to get down to 116?? Where does wine factor into this? I love to have a glass of red with dinner.

I started losing weight in June of 2012. I lost a few pounds of it on a low fat diet (did that for about a month), but the vast majority of it I lost LC/HF. It took me only about 2 months to reach my original goal of 129. I just reached this weight, so that means it took about 5 months to get here.

I'm not actually trying to lose more weight. I've cut my exercise way back, but so far still losing. Guessing the body will stop where it wants.

When I drink, I like vodka martinis. No carbs, lol! But I'm sure someone here has experience with wine.

You are very motivated so you'll be reaching your goals soon, I'm sure. Hang around; so much knowledge here!

[HarmsWay]

Originally Posted by HarmsWay

spiced rum & diet (I don't like bacardi), the occasional mich ultra (or five)

Did I mention that I can drink ALOT?

I'm sure the calories are getting me. I'm just gonna give it up for awhile and see where things go. PLUS, I crave cigarettes when I drink (even though I haven't given in and had any)

I just went and looked it up....I figure I'm consuming an extra 700-1100 cals on our "party" nights, twice a week. Very few carbs (5 at most when drinking rum), but the cals are killing me. Carbs or no carbs, it's gotta go!!! Decision made!!!!!!

[Clueless]

OMG becky told me about egg drop soup and I love it. I Used buffys broth Idea. Thanks you guys. It is a nice change.