High Fat NK 80/15/5 - March Version

[Mumasatus]

Hello everyone. I had a weigh in this morning and was at 153. I lost 6 lbs since the last one 2 weeks ago, and 23bs in the 10 weeks since the competition started. 12.57% of my body weight.

I will not know until tonight where I placed. Everyone was very focused on losing since this is the final competition before the cash prize.

I've requested that we go straight into another 10 week competition so I can get to goal.

I finally got my erratic scale issues fixed. I weighed 153.0 on 3 different scales this morning, so I'm pretty sure that is my true weight.

I hope everyone has a great Tuesday.

[reddarin]

Originally Posted by Shay

New to all this! Retired from my medic job 3 yrs ago, sat on my tush since. Feb 1 started at the gym ever other day and as of 3/1, I supposedly lost 3 lbs. (I hate working out but can be VERY disciplined lol.) All I can say is thank goodness for garments that keep your tummy flat when “dressed to the nines”. Have to lose this tummy!

Supposedly, being 5’ 9”. my BMR is 1800 calories. I admit to being a tad confused on caloric intake as I don't want my metabolism to slow cause my body thinks it has to be in starvation mode. (135/2.2)*1.5 indicates my daily protein intake s/b = 92. Started HFLC on 3/1:

3/1 p 23.43%, c 11.58%, f 64.98% cals =1512 . . . . . . . p = 88.6 gm
3/2 p 17.03%, c 9.13%, f 73.83% cals = 1639 . . . . . .. p = 68.54 gm
3/3 p 19.26%, c 10.78%, f 69.97% cals = 1258. . . . . . .p = 74.26 gm
3/4 p 28.23%, c 6.99%, f 64.79% cals = 1228 . . . . . . . p = 86.65 gm
3/5 p 16.54%, c 7.05%, f 76.40% cals 1227 . . . . . . . . p = 89.76 gm

Weight-wise, I started at 150 and am aiming for 135-137 but mostly I’m just hoping my waistline shrinks.

As for ketosis, I’m thinking if it kicks in great but I’m not sure from what I’ve read if that’s very important or if I’m even on the right track to accomplish that. If it is important, can someone tell me why urine strips which are less expensive aren’t used by all? I’ve loved reading and learning from your posts. Thank you sooo much! BTW, what is “HWC”??

My fave dessert so far? 8 oz sour cream, 1 tsp vanilla extract, 1 pkt artificial sweetener, 4 strawberries. Piggy delish!!

Any advice is welcome.

Hi Shay Welcome to our thread

It doesn't look like you are eating enough calories.

If you use Phinney's calorie formula of 35kCal/kg for a moderately active adult your current daily calorie expenditure is about 2400 calories. It is probably more than that with your workout routine.

Your goal weight of 135 is about 2150 calories for maintenance.

From page 207 of The Art and Science of Low Carb Living:

"As an aside, the casual reader might protest that these energy expenditure numbers look pretty high. But for anyone that has worked with obese humans in a metabolic research ward, 30kcal per kg of actual body weight in the sedentary obese and 35 kcal/kg in the post-obese moderately active adult are actually quite conservative expenditure values."

Try eating about 1800 calories for a week or two. Exercise is fine but keep in mind that it can cause temporary water weight gains and too much can lower resting metabolism. 10 to 15 hours a week or 1.5 hours a day seems to be the dmz for too much exercise.

The keto-stix are not reliable. They only test for one type of ketone and the test is skewed by water intake (I think) and by how proficient your body becomes and ketone regulation. The blood test is very accurate because it checks for a different ketone body in the blood.

Unless you really feel you have to stab your finger and buy the arm and a leg expensive strips don't bother with it. Blood ketone levels are very interesting but they only indicate how well your body is adapted to burning fat for fuel. You can have great blood ketone levels and not lose weight.

I cannot bring myself to poke my finger or I probably would test myself regularly because I am interested in the data. Well, if I could get past the finger poking thing I'd also have to mount the summit of Outrageous Pricing.

Maybe the price of the strips will come down but I kinda doubt it since they are subsidized by insurance most of the time.

HWC is Heavy Whipping Cream.

[dasschus]

Originally Posted by Mumasatus

Hello everyone. I had a weigh in this morning and was at 153. I lost 6 lbs since the last one 2 weeks ago, and 23bs in the 10 weeks since the competition started. 12.57% of my body weight.

I will not know until tonight where I placed. Everyone was very focused on losing since this is the final competition before the cash prize.

I've requested that we go straight into another 10 week competition so I can get to goal.

I finally got my erratic scale issues fixed. I weighed 153.0 on 3 different scales this morning, so I'm pretty sure that is my true weight.

I hope everyone has a great Tuesday.

23 pounds in 10 weeks?! that's awesome!

A big congratulations to you! :cong rats:

[reddarin]

Wow Jayne! Great job on not falling apart over the weekend and getting back on track immediately!

[reddarin]

I'm with the Sailor on beef stew for breakfast lol

[reddarin]

Originally Posted by dasschus

Welcome Jenny and Shay!

Well, I derailed last night and had a little less than half a burger, a few fries and a hurricane. But I sure paid for it! Omg!! So not worth the racing heart and anxiety all night. My fasting glucose was 130 this morning.
That's a real cure for wanting anything with a lot of carbs. It's not worth the price.

Tuesday weight: 200.5
Yesterday's: 201

Half pound down. It may go up tomorrow because of my little derailment.

Kelly

It is funny how strict LC can be self-correcting. Eat carby and face almost immediate consequences heh.

But .5 down is .5 down so Hooray!!!

[reddarin]

Originally Posted by Clueless

Weigh in this am is 159.5

Shay, welcome Nice to meet you!


Wow March is sure moving along already.
Hope everyone has an awesome day

If one of us will quit bouncing around the same couple of pounds the other one will follow suit. I nominate you to quit bouncing around.

[dasschus]

Originally Posted by reddarin

It is funny how strict LC can be self-correcting. Eat carby and face almost immediate consequences heh.

But .5 down is .5 down so Hooray!!!

Yeah. The consequences are pretty harsh. I can guarantee you that I will think twice before doing that again. There's always a price to pay and it wasn't worth it.

Starting the day with coffee, HWC and CO

Love it!

Got a new cookbook in the mail. Fifty Shades of Bacon. I kid you not.
I'll let you know if it's any good.

Kelly

[reddarin]

Weigh-in this morning ... 200.1 so down almost a pound since yesterday but still up .2 since breaking into the hundreds several days ago. up/down/up/down. Tomorrow before weigh-in I am going to hook up a car battery to the scale and mutter threatening stuff under my breath.

[reddarin]

I can't imagine a bacon cookbook not being good

[lisamt]

I had a small whoosh a couple weeks ago and dropped from 194 to 191, but nothing since then. I'm considering upping my calories to see if that will give my metabolism a boost, but am kind of afraid that will cause me to gain. Maybe I need to accept that I'm a slow loser. It's frustrating, but I have lost 9 lbs in nearly 9 weeks.

I calculated my BMR to be 1532 and TDEE at 1839 for my current weight, and have been averaging 1400 calories per day. I was going to do a fat fast last week but ran into a mental block and just couldn't bear the thought of dropping to 1,000 calories for a day or two.

[reddarin]

Originally Posted by dasschus

Yeah. The consequences are pretty harsh. I can guarantee you that I will think twice before doing that again. There's always a price to pay and it wasn't worth it.

I did not phrase what I said very well. I meant it to be commiseration rather than finger pointing.

[reddarin]

Originally Posted by Mumasatus

Hello everyone. I had a weigh in this morning and was at 153. I lost 6 lbs since the last one 2 weeks ago, and 23bs in the 10 weeks since the competition started. 12.57% of my body weight.

I will not know until tonight where I placed. Everyone was very focused on losing since this is the final competition before the cash prize.

I've requested that we go straight into another 10 week competition so I can get to goal.

I finally got my erratic scale issues fixed. I weighed 153.0 on 3 different scales this morning, so I'm pretty sure that is my true weight.

I hope everyone has a great Tuesday.

That is excellent no matter how the competition shakes out. Congrats!

[pibble mama]

Originally Posted by amandacj08

You know how some girls are all over guys when they drink? I'm like that with food. I'm a food sl*t I guess. lol

YES and it usually involves a late nigh drive through!

Originally Posted by dasschus

My heart races and I wake up through the night with anxiety every single time I have a lot of carbs. I don't know why it happens though.

Definitely a good motivator to stick with this!

Incidentally, alcohol seems to hit harder when you've been low carb for a while. Lol

Kelly

ya know, I was thinking that the last two times I have gone out w/ friends (literally 2x in the past 3-4 months!) It has hit me HARD and out of no where! I need to be cognizant of this!

Originally Posted by Mumasatus

Hello everyone. I had a weigh in this morning and was at 153. I lost 6 lbs since the last one 2 weeks ago, and 23bs in the 10 weeks since the competition started. 12.57% of my body weight.

I will not know until tonight where I placed. Everyone was very focused on losing since this is the final competition before the cash prize.

I've requested that we go straight into another 10 week competition so I can get to goal.

I finally got my erratic scale issues fixed. I weighed 153.0 on 3 different scales this morning, so I'm pretty sure that is my true weight.

I hope everyone has a great Tuesday.

AWESOME losses!

Originally Posted by reddarin

I can't imagine a bacon cookbook not being good

of course i had to google that cookbook...ummm, it is in my kindle queue!

[dasschus]

Originally Posted by reddarin

I did not phrase what I said very well. I meant it to be commiseration rather than finger pointing.

Oh I know! I didn't take it as such. I just mean for everything there is a price. And I don't think enjoying a hurricane and some burger was worth the anxiety and heart racing. I should have just ordered the Cobb Salad or fajitas. Lesson learned! Lol

[dasschus]

The cookbook is very small and most stuff isn't low carb but it sure looks good! I plan to use most recipes as low carb inspiration. Chocolate dipped bacon even!

[dasschus]

Originally Posted by reddarin

Weigh-in this morning ... 200.1 so down almost a pound since yesterday but still up .2 since breaking into the hundreds several days ago. up/down/up/down. Tomorrow before weigh-in I am going to hook up a car battery to the scale and mutter threatening stuff under my breath.

Sooooo close!! Hoping for another pound tomorrow.

[pibble mama]

soooo, my new job....w the state dept....KICKING MY ARSE! I feel very inadequate! and not smart right now! I just want to dunk my head in a bowl of bacon grease! lol I just happen to have some too!

[Deb34]

Originally Posted by goolash

I know right! I wish i knew about the golden opportunity when i did this 14 or so years ago, i would definitely have stuck to it 4 life.

I want to work out again. My last workout was last monday, then when i was supposed to work out on Wed i moved it to Thursday because wed was my last night to hang out with my dad before he flew out again. Then Thu the back pain started and was at its worst. So it's been 5 days of the back pain and its down to just really stiff especially when i wake up but no more excruciating pain, but dang i want to work out again. I didn't even bring my runners or shorts on this trip tho because i figured my back was going to be bad. Yeeargh!

Can you at least go for a walk Myles? that would sort of feel like excercise wouldn't it?

[Clueless]

Originally Posted by reddarin

If one of us will quit bouncing around the same couple of pounds the other one will follow suit. I nominate you to quit bouncing around.

I accept the post. A long winded speech is in the works. Now just tell me how

Originally Posted by reddarin

Weigh-in this morning ... 200.1 so down almost a pound since yesterday but still up .2 since breaking into the hundreds several days ago. up/down/up/down. Tomorrow before weigh-in I am going to hook up a car battery to the scale and mutter threatening stuff under my breath.

I am gonna cut a tree branch, that scale is in for a good thrashing

Originally Posted by reddarin

I can't imagine a bacon cookbook not being good

Yummm

About every 3 or 4 years I make a Mother's day cook book with my Daycare kids. I have to wait for each group to get old enough. They make up all the recipes. They are Hilarious. Totally inedible recipes but funny and cute.

[Clueless]

Originally Posted by Mumasatus

Hello everyone. I had a weigh in this morning and was at 153. I lost 6 lbs since the last one 2 weeks ago, and 23bs in the 10 weeks since the competition started. 12.57% of my body weight.

I will not know until tonight where I placed. Everyone was very focused on losing since this is the final competition before the cash prize.

I've requested that we go straight into another 10 week competition so I can get to goal.

I finally got my erratic scale issues fixed. I weighed 153.0 on 3 different scales this morning, so I'm pretty sure that is my true weight.

I hope everyone has a great Tuesday.

Congrats!!!
We are all in this together right?? Your sharing you big cash win?
Seriously, I am really pulling for you to win. 23 lbs in 10 weeks is amazing!

[dasschus]

Originally Posted by pibble mama

soooo, my new job....w the state dept....KICKING MY ARSE! I feel very inadequate! and not smart right now! I just want to dunk my head in a bowl of bacon grease! lol I just happen to have some too!

Sorry. It takes some time to adjust and learn the ropes.

Remember that bacon grease=peace. Lol
Hang in there!

[Clueless]

Question,
When you guys fry something in butter, bacon grease or olive oil, how do you count the oil. Do you guestimate?

[Deb34]

I drink the grease and use the nutrition #'s for whatever amount i started with...

[Shay]

Originally Posted by Clueless

Question,
When you guys fry something in butter, bacon grease or olive oil, how do you count the oil. Do you guestimate?

Mostly I do not count the calories that I cook with unless I can determine that most of the butter/oil has been absorbed into the food. The other day I just cubed a Tbsp of butter and folded it into the middle of an omelet with the mushrooms and spinnach to add fat. I figure if I picked up a few uncounted calories of fat by frying, so much the better.

_________

"The road to a friend's house is never too far."

[mizzcase]

Hi everyone! Reading all the posts and keeping up, hope you're all having a good day!

[reddarin]

I hear ya Theresa.

[reddarin]

If I fry with the fat, like chicken or fish, I don't count any added fat.

If I use it as an ingredient, like I have been doing with my cabbage stuff, I count it.

[erinisme]

owever unless there is copious potassium coming in from the diet, this excess urinary potassium comes from the body's potassium pool inside cells. Two things then happen. First, nerve and muscles cells don't work well, leading to cardia dysrhythmias and muscle cramps. Second, because potassium is an obligate component of lean tissue, the body starts losing muscle even if there's plenty of protein in the diet"
Hmmmmmm
Cardia dysthymia..... Sounds like what I had

[reddarin]

Originally Posted by lisamt

I had a small whoosh a couple weeks ago and dropped from 194 to 191, but nothing since then. I'm considering upping my calories to see if that will give my metabolism a boost, but am kind of afraid that will cause me to gain. Maybe I need to accept that I'm a slow loser. It's frustrating, but I have lost 9 lbs in nearly 9 weeks.

I calculated my BMR to be 1532 and TDEE at 1839 for my current weight, and have been averaging 1400 calories per day. I was going to do a fat fast last week but ran into a mental block and just couldn't bear the thought of dropping to 1,000 calories for a day or two.

A pound a week is pretty dang good LIsa. Especially if you don't feel starved while doing it.

Your calories look low to me but you don't have to throw a bunch on all at once. Bump by 100 calories for a week then another hundred the next week and see how it goes.