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Old 03-30-2013, 09:15 PM   #1621
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Today's food log. Kind of a junk food day but still LCHF.

Breakfast - coffee with coconut oil and hwc, eggs scrambled with spinach, turkey sausage links
Lunch - cheeseburger on half a LC flatout wrap, dill pickle
Snack - diet jello with whipped cream
Dinner - peanut butter toast, iced coffee blended with hwc
1668 calories, 138 g fat, 86 g protein, 26 g carbs, 8 g fiber
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Old 03-30-2013, 09:19 PM   #1622
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Quote:
Originally Posted by Green View Post
Chicken bouillon is great with coconut milk! Throw a little ginger and lemongrass (I use the squeeze bottle kinds) and you've got some Thai coconut chicken soup-like broth. Deeelish.
Ohhhhh that sounds good... I'm definitely going to have to try this. What do you use to make the bullion?

I was looking at the first page again and if I did the formula correctly 145 goal weight calorie expenditure would be 2306, minus 500 calorie deficit would be 1806. 99g protein, 133g fat, and 14g carbs. Since I haven't lost anything in a few weeks perhaps I should up my calories or at my age and circumstances just keep them around 1600? Out of habit I'm just so tempted to cut them!

Thanks for the welcome cfine!

Last edited by Sunflwr1; 03-30-2013 at 09:21 PM..
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Old 03-30-2013, 09:26 PM   #1623
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Welcome Sunflwr1!

I'm also completely confused by how many calories I should be aiming for in a day, so you're not alone there! You seem to have at least made more sense out of that entry than I did I know it's sort of a YMMV thing, but that's supposed to give you a good starting point anyway. I think most people start at whatever number that is and either roll it back or add some more if they notice they're not losing

Oh, and I meant to add... I don't know what Green uses, but I use Better Than Bouillon and the "cream of" variation goes really well with most flavors! The lobster one is supposed to be really yummy but I haven't found it yet!

Last edited by raindroproses; 03-30-2013 at 09:27 PM..
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Old 03-30-2013, 09:39 PM   #1624
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I don't like bouillon cubes or powder, so I've been buying the aseptic packs of organic chicken broth. It may be a little more costly than the cubes but it's worth it to me for the flavor. I look for sales and stock up, so I rarely pay more than $2 per quart.
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Old 03-30-2013, 10:01 PM   #1625
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Quote:
Originally Posted by raindroproses View Post
Welcome Sunflwr1!

I'm also completely confused by how many calories I should be aiming for in a day, so you're not alone there! You seem to have at least made more sense out of that entry than I did I know it's sort of a YMMV thing, but that's supposed to give you a good starting point anyway. I think most people start at whatever number that is and either roll it back or add some more if they notice they're not losing
Thanks for the welcome! I guess I'll just keep tweaking until I see some changes. Was going back over my food logs and was between 1300 - 1700 calories. Think I might up it and keep it close as possible for a few weeks and see what happens.

Quote:
Originally Posted by raindroproses View Post
Oh, and I meant to add... I don't know what Green uses, but I use Better Than Bouillon and the "cream of" variation goes really well with most flavors! The lobster one is supposed to be really yummy but I haven't found it yet!
That lobster one sounds really good, but I'm pretty sure I was looking at that brand a few days ago and it seems to me that just about everything had added sugar! All brands had added sugar! Grrrr! All I know is I didn't buy any for some reason. I'll have to go back and take another look...

Quote:
Originally Posted by lisamt
I don't like bouillon cubes or powder, so I've been buying the aseptic packs of organic chicken broth. It may be a little more costly than the cubes but it's worth it to me for the flavor. I look for sales and stock up, so I rarely pay more than $2 per quart.
Well duh! I have an organic/free range chicken broth that I like... I'll give that a try! For some reason I thought a bullion was different. I feel so silly...

Thanks everyone!
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Old 03-30-2013, 10:04 PM   #1626
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Numbers for today:

111 fat
93 protein
39 carbs

cals 1626

61/24/15
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Old 03-30-2013, 10:25 PM   #1627
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Quote:
Originally Posted by Sunflwr1 View Post
That lobster one sounds really good, but I'm pretty sure I was looking at that brand a few days ago and it seems to me that just about everything had added sugar! All brands had added sugar! Grrrr! All I know is I didn't buy any for some reason. I'll have to go back and take another look...
They do have a tiny bit of added sugar, so if you're avoiding sugar 100% they unfortunately wouldn't be an option for you (I have no idea why everything has added sugar either! ) but I find that the 2 carbs it adds is worth it for me, and I'm VLC on most days... only between 10-20 total. It's never kicked me out of ketosis either, so it's safe there too if you're not completely sugar free

But yes, bouillon and broth are basically the same things once you add water to the bouillon... it's just basically a concentrated broth that you can add to flavor things or use to make broth
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Old 03-31-2013, 06:07 AM   #1628
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Quote:
Originally Posted by lisamt View Post
Today's food log. Kind of a junk food day but still LCHF.

Breakfast - coffee with coconut oil and hwc, eggs scrambled with spinach, turkey sausage links
Lunch - cheeseburger on half a LC flatout wrap, dill pickle
Snack - diet jello with whipped cream
Dinner - peanut butter toast, iced coffee blended with hwc
1668 calories, 138 g fat, 86 g protein, 26 g carbs, 8 g fiber
LISA, WHAT IS THIS PEANUT BUTTER TOAST YOU SPEAK OF? Do tell.
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Old 03-31-2013, 06:08 AM   #1629
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Quote:
Originally Posted by Sunflwr1 View Post
Ohhhhh that sounds good... I'm definitely going to have to try this. What do you use to make the bullion?

I was looking at the first page again and if I did the formula correctly 145 goal weight calorie expenditure would be 2306, minus 500 calorie deficit would be 1806. 99g protein, 133g fat, and 14g carbs. Since I haven't lost anything in a few weeks perhaps I should up my calories or at my age and circumstances just keep them around 1600? Out of habit I'm just so tempted to cut them!

Thanks for the welcome cfine!
Sunflower, up your calories! WOW, I am 5'4 and I usually eat 1800 a day. Try upping them a bit! If I eat below 1400 I won't lose an ounce.

I think it is best to start at the upper limit of your calories and then dial it back a notch if you're not losing. Then dial it back another if you're still not losing, etc. I'd rip my face off if I ate at CW recommended 1200 calories a day, ya know?

Last edited by mizzcase; 03-31-2013 at 06:09 AM..
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Old 03-31-2013, 06:14 AM   #1630
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131.4 this morning, .8 bounce up. I'm attributing it to eating out last night and working out like a fiend yesterday. Not a big deal, body fat (according to my scale) is 23.5%, so that is fantastic. I got tested at my athletic center a few months back and it turns out my scale is creepily right on point, so I usually put a fair amount of faith in it.
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Old 03-31-2013, 06:17 AM   #1631
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Well I'm leaving Ga. This morning headed home,with a very sick husband,hope I sure dont get that crap!!!
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Old 03-31-2013, 06:44 AM   #1632
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Morning checkin---

Up 1.2 lbs. Jogged 2 miles yesterday and my carbs were higher than I have been eating. We were at a cookout and I ate off a veggie tray most of the afternoon as I avoided the sweet table. Not worried as I tested with a ketone stick and it was dark pink/lt purple.

Onward and planning to be on my written plan today.

I am not drinking broth but find myself craving the Himalayan salt water drink. I am surprised how much I crave drinking water. I am wondering too if my calories should be bumped up. Just trying to find my way and the right fit.
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Old 03-31-2013, 07:40 AM   #1633
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Food log - Mar 30, 2013

Numbers and log for Thursday the 30th.

Calories: 2,395

Fat: 209
Pro: 100
Car: 40

77/17/6

Breakfast: Coffee, CO, HWC.
Lunch: Fried cabbage w/chicken, jalapeno, smoked sausage, bacon grease, butter, broth [bacon grease, butter, bouillon].
Dinner: Chicken, tomato, pickles, cheese.
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Old 03-31-2013, 08:01 AM   #1634
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Quote:
Originally Posted by Maryposa View Post
Sunflwr1, I am glad you found the links helpful... yup, you can post your stats (copy/paste) and ask for input from others.

Thanks for the compliments, I change up my plan every once in a while (always somewhere in the low carb spectrum) and recently went lower carb, higher fat than what I have been doing. It seems so much more satiating.

Anyway, I will stick around this thread a bit to learn more about NK...
Hi Maryposa Welcome to our thread
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Old 03-31-2013, 08:10 AM   #1635
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Quote:
Originally Posted by Sunflwr1 View Post
I was looking at the first page again and if I did the formula correctly 145 goal weight calorie expenditure would be 2306, minus 500 calorie deficit would be 1806. 99g protein, 133g fat, and 14g carbs. Since I haven't lost anything in a few weeks perhaps I should up my calories or at my age and circumstances just keep them around 1600? Out of habit I'm just so tempted to cut them!
Marcia, you have been doing low cal for many years, right?

I hesitate to endorse higher calories for you because of your thyroid and thyroid meds. On the Long Term Stalls podcast Phinney remarked that getting thyroid meds right is both an art and a science and it will make a big difference in weight loss results and stalls.

I never have tested my blood ketones but your levels look very good to me. Remember, though, Phinney said that good blood ketone readings does not mean you'll lose weight. It means that your body is more efficient at using fat for fuel. People that test regularly have said that some things can make your ketone count spike temporarily. Coconut oil, MCT oil, and exercise can do that.

The protein is the easy part, particularly since you are testing blood ketones because too much protein will push your blood ketones down. So, start at 1.5g/kg reference weight, 98g, and keep an eye on your blood ketones according to the people around here that test. I think Jimmy Moore said it too.

Quote:
Originally Posted by Sunflwr1 View Post
I guess I'll just keep tweaking until I see some changes. Was going back over my food logs and was between 1300 - 1700 calories. Think I might up it and keep it close as possible for a few weeks and see what happens.
A range of 400 calories is a huge swing in calories. Do you know what your average has been for that time period? I use a spreadsheet to keep a running average of my calories, macro grams and macro ratios.

Try 1800 for a week and see how you do. Remember to track total carbs not net carbs.
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Old 03-31-2013, 08:14 AM   #1636
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Originally Posted by portcop01 View Post
Well I'm leaving Ga. This morning headed home,with a very sick husband,hope I sure dont get that crap!!!
Hi Becky

Ugh! Did your DH catch cold? Is he willing to ride in the truck???

Did you all have a good visit aside from your husband getting sick.

Drive safe!
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Old 03-31-2013, 08:17 AM   #1637
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Originally Posted by mizzcase View Post
131.4 this morning, .8 bounce up. I'm attributing it to eating out last night and working out like a fiend yesterday. Not a big deal, body fat (according to my scale) is 23.5%, so that is fantastic. I got tested at my athletic center a few months back and it turns out my scale is creepily right on point, so I usually put a fair amount of faith in it.
Wow. Isn't 23% a bit low for a woman Casey? You know you'll have to adjust your goal weight up if you move out of standard brackets for age/sex body fat brackets.
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Old 03-31-2013, 08:47 AM   #1638
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Weigh-in Mar 31, 2013

Weigh-in this morning ... 196.6
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Old 03-31-2013, 08:58 AM   #1639
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Weigh-in this morning ... 196.6

Yahoo!!!
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Old 03-31-2013, 08:59 AM   #1640
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Well I'm leaving Ga. This morning headed home,with a very sick husband,hope I sure dont get that crap!!!
Oh NO!
Hope he gets to feeling better. Traveling sick is awful!
Be safe, hope the weather is good for you.
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Old 03-31-2013, 08:59 AM   #1641
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Happy Easter!
Weigh in this am was 157.4
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Old 03-31-2013, 09:12 AM   #1642
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Happy Easter!
Weigh in this am was 157.4
Cheryl you've been averaging about 90g of protein this week. Try pushing your protein grams down to the 70 (1.18g/kg) to 80 (1.35g/kg) gram range.

Happy Easter!
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Old 03-31-2013, 09:22 AM   #1643
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Quote:
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Wow. Isn't 23% a bit low for a woman Casey? You know you'll have to adjust your goal weight up if you move out of standard brackets for age/sex body fat brackets.
I really don't think its low at all.. looking in the mirror, I still look soft and alot curvier than I want to be.

I found this on a website: For women between age 20 and 40, 19% to 26% body fat is generally good to excellent. For women age 40+ to 60+, 23% to 30% is considered good to excellent.

Also, I don't get ammenorrheic until I go below 16%, so I still feel OK losing more.
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Old 03-31-2013, 09:24 AM   #1644
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Weigh-in this morning ... 196.6
Is this the Lava Lamp effect?
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Old 03-31-2013, 09:38 AM   #1645
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Is this the Lava Lamp effect?
The 199.3 yesterday was for sure. The 196.x is the lamp at about level because my trend has been downward

But a big whoosh followed by a big bounce and then steady or slow movement down is an example of the lava lamp thing. The whoosh is the down tilt, the bounce is the up tilt and the steady but downward is the level position.

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Old 03-31-2013, 09:38 AM   #1646
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Cheryl you've been averaging about 90g of protein this week. Try pushing your protein grams down to the 70 (1.18g/kg) to 80 (1.35g/kg) gram range.

Happy Easter!
Thanks Red
I appreciate the help.

Last edited by Clueless; 03-31-2013 at 09:44 AM..
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Old 03-31-2013, 09:51 AM   #1647
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Red<

Gotta love the level position!
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Old 03-31-2013, 10:06 AM   #1648
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I bought some mascarpone and ricotta cheese this weekend. Not sure what to do with them. Any suggestions?
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Old 03-31-2013, 10:11 AM   #1649
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Quote:
Originally Posted by Clueless View Post
I bought some mascarpone and ricotta cheese this weekend. Not sure what to do with them. Any suggestions?
Ricotta-- mix in a packet of splenda and unsweetened cocoa!
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Old 03-31-2013, 10:13 AM   #1650
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Quote:
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I bought some mascarpone and ricotta cheese this weekend. Not sure what to do with them. Any suggestions?
I usually eat marscapone right off the spoon. Or you can spread it on fat bread. I don't really do ricotta anymore as it totally reminds me of lasagna, lol.
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