High Fat NK 80/15/5 - January Version

[reddarin]

Originally Posted by jbatchelor

Hello everyone--I am hoping I can join in here--I have been reading and reading and I admit to still being confused with all the math! I am hoping someone can lead me thru some of that and help me? I restarted again for the umpteenth time yesterday-I ate thru the month of December due to lots of emotional issues plus just plain eating off plan-so I was really ready to get back to business yesterday--I am also having some elevated blood sugar issues-so I know I need to stick with lowcarb and take care of that --diabetes is in my family..

I am 63
wrist is 6.25 on the right side-dominant
wrist is 6.5 on the left
goal weight is 140 or less?
current weight is 177-yesterday-yikes
height is 5'4"

I am so not a computer person but I am hoping I can figure some of this out? I really want to make this a lifelong way of eating and I did find a program yesterday to enter my food...I do have to cook for a skinny, eats a lot husband who will not be following lowcarb-he is a high carb snacker, and I have to be able to cook for him along with eating lowcarb for me--I believe that this is totally doable for the both of us!

Red-thanks so much for all the info-I have been reading on the last two months of posts-lots of info but I don't think you learn until you dive into it and start doing it? so if you or someone can help me with my numbers it will be appreciated so much.

Jeanne

Hi Jeanne

Welcome to our thread

140 sounds about right for your frame size and height. It is probably within a few pounds one way or the other and there isn't really an exact perfect weight anyways.

Goal Weight: 140

Dr. Phinney's recommendation is 1.5g/kg that results in 95g protein daily.

For a goal weight of 140 the calorie goal would be : 2227 (35kCal/kg) with a floor of 1909 (30kCal/kg - for a very sedentary person).

Calories: 2200 or 1900

Protein grams: 95 (380 ~ calories)
Fat grams: 205 (1845 ~ calories) [tweak downwards for lower calories]
Carb grams: ?? [up to 50g total depending on how sensitive to carbs you are]

So you need to eat 95g of protein a day. Then you eat healthy saturated and mono fats to make up the rest while keeping total carbs under 50g.

[reddarin]

Originally Posted by theLossgirl

Hey All,

The link on the old December thread that should lead to this one doesn't work. Maybe I'm late to the party and everyone else knew this?

Red, as always, great job setting up the new January thread!

Thanks Deborah

I checked just now and they got it fixed

[jbatchelor]

Thanks so much for the info--I have printed it out and will be using it faithfully until I get comfortable! thanks for the welcome--now to learn how to quote!

Jeanne

[Blonde with a Rose]

Originally Posted by SouthernGirl61

Hi Blonde! I am hoping that when work resumes tomorrow the routine will fall back in place. I have cleaned out the kitchen 100% as of today! We didn't fall far, but there was enough that should not be in our house! I froze some of it after Christmas, but today, I tossed it! Anything particular that is causing you grief?

Well yeah, first it was a "panic" moment...as in "I can't eat this much at, it'll kill me", then I realized the pinot noir I had was making me feel "not as good" as before so I'm laying off the wine (as soon as this open bottle is gone). I'm still feeling pretty good and still have a low appetite. And to be perfectly honest I spent an entire afternoon on one thread at MDA and completely freaked myself out. This much I know for sure. This WOE makes me feel good and positive. I'm just NOT primal. I like peanut butter, dairy and occasionally refrieds too much. Except for the Pinot I've been on track foodwise.

[dazygyrl]

back at it...didn't even try to stay NK between christmas and new year's. i'm good with that. am sure i gained....haven't weighed, but can tell the way my clothes fit. not gonna stress it and just get back to it.

i am however completely confused on what to do for calories. :/ i read one thing and then a totally different thing somewhere else. i wish i knew how to 'read' my body better...but it just doesn't speak very loudly other than to gain when i eat whatever i want it whatever amounts.

[Clueless]

Originally Posted by shelley

Oh no......I've got to run to the bathroom to heave!!!!! I had to switch the TV channel every time he came on with his ukelele. Hopefully this is a joke! But I do remember Gerry Rafferty! That makes 2 on your playlist that I recall!

[reddarin]

I wouldn't get too caught up with the calories issue. It is only one part of the equation and arguably not the most important part.

[reddarin]

If you want to experience some stress then think about me upgrading my rooted LG Esteem ROM (#2 by ldrifta) from v2.4 to v2.7. There is stress for ya.

[Clueless]

Originally Posted by reddarin

I can't believe that Cheryl recognized all of them except for Dev heh

Hehe, I know. That is a gretty diverse playlist. I am feelin so fly! Like a G6

[drjlocarb]

Originally Posted by jbatchelor

Hello everyone--I am hoping I can join in here--I have been reading and reading and I admit to still being confused with all the math! I am hoping someone can lead me thru some of that and help me? I restarted again for the umpteenth time yesterday-I ate thru the month of December due to lots of emotional issues plus just plain eating off plan-so I was really ready to get back to business yesterday--I am also having some elevated blood sugar issues-so I know I need to stick with lowcarb and take care of that --diabetes is in my family..

I am 63
wrist is 6.25 on the right side-dominant
wrist is 6.5 on the left
goal weight is 140 or less?
current weight is 177-yesterday-yikes
height is 5'4"

I am so not a computer person but I am hoping I can figure some of this out? I really want to make this a lifelong way of eating and I did find a program yesterday to enter my food...I do have to cook for a skinny, eats a lot husband who will not be following lowcarb-he is a high carb snacker, and I have to be able to cook for him along with eating lowcarb for me--I believe that this is totally doable for the both of us!

Red-thanks so much for all the info-I have been reading on the last two months of posts-lots of info but I don't think you learn until you dive into it and start doing it? so if you or someone can help me with my numbers it will be appreciated so much.

Jeanne

Jeanne, the example they have in the book would have you eating 1300 cal/day to lose weight and adding fat at goal weight to get calories to 2200 for maintenance.

[Clueless]

Originally Posted by drjlocarb

Jeanne, the example they have in the book would have you eating 1300 cal/day to lose weight and adding fat at goal weight to get calories to 2200 for maintenance.

Does that mean she should eat 1300 cals a day?

[Clueless]

I was cleaning up and getting ready to pull out my tax stuff yesterday and I found an old food diary I used to keep. I am soo so so happy I found this woe and this litlle family to be a part of. I flipped thru that book and of course the weight was higher and I was eating 1200 to 1400 calories a day. Egg whites and turkey bacon. Salads with LF dressing Skinless chicken breast, 3 oz.
I remember being hungry all the time. I would actually gain weight on that few calories.
So Long to that old WOE. I am so thankful to know about NK. My tummy never hurts, it always used to. My asthma is hardly ever an issue and I feel great. I am never moody and hungry. I don't think about food either. Just when I need to eat. I used to think about food all the time.
Thanks to everyone for sharing so others can find the answers they need.
Thanks Red for this Thread

[drjlocarb]

That is what the example in the book says. Start with consuming 1300 calories to lose weight and as you get closer to goal you add more fat to your diet to stabilize weight loss.

[Clueless]

Originally Posted by drjlocarb

That is what the example in the book says. Start with consuming 1300 calories to lose weight and as you get closer to goal you add more fat to your diet to stabilize weight loss.

Originally posted by Shelley and reposted by Red at the start of this thread. I really like this.

Original Post:

Re: calories.....I had a very good friend that went from 270# to 110# and she's a nutritionist (low carb/keto-adapted for years). She warned me to NEVER EVER lower my calories below 1550. Said that it will take away my LBM. For the last couple weeks or so, I lowered my calories from 1600 to the 1200 range (950-1350 or so) and then did my weekly average of LBM and fat %age per the Tanita. I lost 3# of LBM ad gained 3# of FAT!!!!!! And that was at the lower calories. So, I believe Major Red told us that he listened to a podcast that said just that....too low of calories will take away your lean body mass....and I am proof of that for the last 2 weeks calculations. It also trains the body to "need" less calories, so if you want to always stay that low for the rest of your life, you can lose weight now, and then will be stuck at those low calories.

[reddarin]

What example in what book?

[reddarin]

On a positive note my little upgrade to ROM #2 v2.7 went smooth as silk hooray!

Well. I haven't tried bluetooth yet but I'd be surprised if it is not working.

[drjlocarb]

Originally Posted by reddarin

What example in what book?

Chap 16, page 212 in the Living book.

[reddarin]

Isn't that example for a female that is 5'6" not 5'4"?

[reddarin]

Everyone can breath a sigh of relief! Bluetooth is working fine on the new ROM!

[butterball]

oh me too Jeanne , can I join in with you all ?
I have been low carb for a year now and have not really lost any wieght although I have seen some health benefits. So I really need some help I am very frustrated with my negative weight loss

I would like to lose 14 lbs which would bring me to 147 lbs.
I am 60 years old and my current weight is 160 lbs.
I am 5' 4" with a BMI of 27.5 and BF % of 33%. I have a large frame.
I have an active job and also walk quite a bit but live miles from any gymn so therefore no regular excercise.
Depending on which protocol I use to calculate, it seems I need between 2100 and 2300 cals . This seems quite a lot to me but I have been careful to make sure I eat enough . I am just wondering what I need to do to kick start things.
thanks.....
Barbara

[reddarin]

Originally Posted by butterball

oh me too Jeanne , can I join in with you all ?
I have been low carb for a year now and have not really lost any wieght although I have seen some health benefits. So I really need some help I am very frustrated with my negative weight loss

I would like to lose 14 lbs which would bring me to 147 lbs.
I am 60 years old and my current weight is 160 lbs.
I am 5' 4" with a BMI of 27.5 and BF % of 33%. I have a large frame.
I have an active job and also walk quite a bit but live miles from any gymn so therefore no regular excercise.
Depending on which protocol I use to calculate, it seems I need between 2100 and 2300 cals . This seems quite a lot to me but I have been careful to make sure I eat enough . I am just wondering what I need to do to kick start things.
thanks.....
Barbara

Hi Barbara Welcome to our thread

When you say 'negative weight loss' you mean you didn't lose weight, right? But you also didn't gain any weight? Holding steady for a year is probably a win all things considered

Have you been logging your food this past year? How would you say you were doing with protein? When you calculated your requirement were you way over or way under during this past year?

You are not far from the top end of the weight range for your height and frame size though. Even just tweaking what you have been doing for the past year might get you moving in the right direction.

[butterball]

Hi Red, thanks for your swift reply. When I say I lost no weight thats a bit of an exageration. This time last year I was 168 lbs. I started the Dukan diet.(high protein /low fat) prety quickly I dropped 10lbs then I stalled and quite frankly it was an awful diet and I just KNEW that it was bad for me. So, I started back on low carb of no particular type but higher fat . In August I did the Leptin re set (Jack Kruse ) and went back up to 160 lbs and have stuck there.
My health is pretty good and apart from menopausal stuff I dont have many issues.
I too feel that some tweaking may be all that is needed to start the ball rolling again.
I have been protein heavy for some while I think often 140 gm -ish. More recently I have tried to lower this but today for instance ended up
cals 2400
fat 235g
carbs 23g
protein 70g
so now I have gone in the opposite direction and so out of kilter the other way.
I will go back to the start of this thread where you have put an awful lot of facts and figures. I 'll try and work out what I need and see what happens.
I cant expect you to do all the work can I ??
Barbara

[butterball]

back again ! Before I start my calculations. I am aware that my goal weight of 147 lbs may be still a bit high for my height ,perhaps 140 would be a more ideal weight (though probably not realistic ) would it be better to base the protein requirement on that lower weight which may be nearer the considered 'ideal weight' ?
thanks

[reddarin]

Just a sec Barbara

[mizzcase]

Originally Posted by drjlocarb

Jeanne, the example they have in the book would have you eating 1300 cal/day to lose weight and adding fat at goal weight to get calories to 2200 for maintenance.

Can you elaborate on the math behind that example?

[reddarin]

Sorry had to fry up some pork chops. Dang that is good eating!

[reddarin]

Originally Posted by butterball

Hi Red, thanks for your swift reply. When I say I lost no weight thats a bit of an exageration. This time last year I was 168 lbs. I started the Dukan diet.(high protein /low fat) prety quickly I dropped 10lbs then I stalled and quite frankly it was an awful diet and I just KNEW that it was bad for me. So, I started back on low carb of no particular type but higher fat . In August I did the Leptin re set (Jack Kruse ) and went back up to 160 lbs and have stuck there.
My health is pretty good and apart from menopausal stuff I dont have many issues.
I too feel that some tweaking may be all that is needed to start the ball rolling again.
I have been protein heavy for some while I think often 140 gm -ish. More recently I have tried to lower this but today for instance ended up
cals 2400
fat 235g
carbs 23g
protein 70g
so now I have gone in the opposite direction and so out of kilter the other way.
I will go back to the start of this thread where you have put an awful lot of facts and figures. I 'll try and work out what I need and see what happens.
I cant expect you to do all the work can I ??
Barbara

Goal Weight: 147

Dr. Phinney's recommendation is 1.5g/kg that results in 100g protein daily.

For a goal weight of 147 the calorie goal would be : 2339 (35kCal/kg) with a floor of 2005 (30kCal/kg - for a sedentary person).

Calories: 2300 or 2000

Protein grams: 100 (400 ~ calories)
Fat grams: 215 (1935 ~ calories) [here is where the calorie reduction will come from Barbara.]
Carb grams: ?? [under 50g total as dictated by your particular sensitivity]

Considering how little you need to lose, I'd start with the sedentary figure of 2000 calories and see how that works for you.

Since you have not been shorting yourself on protein you shouldn't need to rebuild any lost lean body mass.

Since you are already LC you shouldn't need to lose a lot of initial water weight although you might shed a little.

Do you weigh daily? I forgot to ask.

Try those numbers for a week or two and see how you do.

[jbatchelor]

I see people saying they have increased their lean body mass and have lost such and such percentage of fat--my question is how do you do that? is there a formula to figure it I mean? I know I have read about the Dexa scan and I don't have a scale that is a reliable source of anything! I figure there is something I have missed somewhere in all of this knowledge?

Drjlowcarb-thank you for your input-I need to continue reading and learning

Butterball--love your name!!

thankful to be here and on the road to losing--now to stay that way!

Jeanne

[reddarin]

Originally Posted by butterball

back again ! Before I start my calculations. I am aware that my goal weight of 147 lbs may be still a bit high for my height ,perhaps 140 would be a more ideal weight (though probably not realistic ) would it be better to base the protein requirement on that lower weight which may be nearer the considered 'ideal weight' ?
thanks

5 to 10 pounds is not going to make much difference in the protein grams Barbara so I wouldn't worry about that.

You were eating a lot of protein without gaining weight so you don't seem to have a very insulinogenic reaction to relatively high protein.

[drjlocarb]

Originally Posted by mizzcase

Can you elaborate on the math behind that example?

Sure!

The example they use is a woman who weighs 180 lbs and wants to lose to 140 lbs. The calories she would expend in a day would be 30 kcal/kg or about 2450 calories, assuming she is sedentary. They show 500 calories/day from the carbs and protein she would eat. The rest of the calories would come from the fat she eats AND the fat she burns from her own fat stores. They show 800 calories from dietary fat (or 1300 cal total from food) and the rest of her daily expended calories would come her own body fat. This comes to the total 30 kcal/kg they refer to, the food she eats and the fat she burns.

Now, as you get closer to your maintenance weight, you can try increasing your carbs and protein just a bit, but the 2200 calories a day, (35 kcal/kg assuming you are more active now), needed to maintain your new weight will have to come from increasing the fat in the diet so as not to draw on body fat.