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Old 04-04-2013, 11:50 AM   #241
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Quote:
Originally Posted by Beezer Louisiana View Post
I ordered a digital scale that goes down to 1 gram.

But if I make 6 eggs with a dash of HWC and butter in the skillet, then give most of them to my son and probably the equivalent of 2 eggs for me -- how do I measure the butter and HWC that I got? Do I weigh the entire thing and then our portions and then do some complicated math?

Sometimes I JUST do my 2 eggs, other days I do the 6 egg thing and feed my son the lion's share. (He's 16 yrs. old and low carb, too.)

I make a homemade chicken soup: boil chicken thighs with bone and skins, add onion and celery to the water, Old Bay seasoning and garlic powder. How would I figure out how much protein is in my bowl of soup?

The taco meat is easy - but I don't know how to do the other two. I've just never weighed food before (I've measured, but not weighed.)
The eggs are not too hard to deal with if you are wiling to invest the effort in losing the weight. The most straight forward way is to fix his eggs separately. Then your dish will be exact. Alternatively, you can just weigh your portion of the eggs and not log the butter/HWC. Better yet, weigh the butter and HWC so you have an idea of how much is there and log .33 of it. Like, 1oz butter would be 1oz in your log but you'd use a .33 portion size so no complicated math.

The chicken soup depends on who is eating it and how long it lasts in the house. For example, I make a soup Cheryl gave us the recipe for (ground beef, cabbage, rotel, bouillon) and, although it is a lot, I eat it in one day. Either at one time or across two meals. So I just log it as x of this and x of that.

If you are straddling days or you aren't the only one eating it, I think the best solution is to weigh the meat you are serving yourself in the bowl. The rest of the soup should be so minimal that it wouldn't need to be weighed or logged. Or you can guess at how much sundry ingredients you got, e.g. 15g of celery. This has a serious drawback because the meat will weigh a heck of a lot more post-soup cooking because of water absorption.

I'm the only one eating NK here and everyone else is fat-phobic so there isn't much of a competition for the stuff I am cooking lol.
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Old 04-04-2013, 11:59 AM   #242
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I think a great way to do soups (in my opinion anyway) if you're planning on doing a large batch that you won't be eating in one sitting yourself is to try and keep the meat separate from the soup if at all possible. For instance, if it's chicken soup and you have a nice broth to start with... keep the chicken to the side cubed up or shredded or however you like it (in other words, pre-cooked in that case) and add it once you weigh it. Then you can ladle your broth/veggies into a bowl, weigh how much meat you want to use, and then add it straight into the bowl. The same can be done (of course) if you cook the chicken in with the soup too, but like reddarin said it'll weigh more probably and it'll be a matter of removing it first to shred/cube it before weighing and adding it back.

I agree that veggies can be estimated though as long as there's not a lot in there!
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Old 04-04-2013, 12:02 PM   #243
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That's how I do meat sauces or my alfredo dish with hamburger meat too. If I'm cooking for more than one person or cooking a large batch, I cook a huge portion of meat and keep it separate outside of the sauce. When I'm getting ready to eat, I measure out my portion, then measure the sauce, and then mix it all together with whatever I'm having it with. If that makes sense That way I know how much protein and how many carbs I'm getting exactly for the most part, versus guessing because it's all mixed in together!
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Old 04-04-2013, 12:05 PM   #244
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Quote:
Originally Posted by reddarin View Post
The eggs are not too hard to deal with if you are wiling to invest the effort in losing the weight. The most straight forward way is to fix his eggs separately. Then your dish will be exact. Alternatively, you can just weigh your portion of the eggs and not log the butter/HWC. Better yet, weigh the butter and HWC so you have an idea of how much is there and log .33 of it. Like, 1oz butter would be 1oz in your log but you'd use a .33 portion size so no complicated math.

The chicken soup depends on who is eating it and how long it lasts in the house. For example, I make a soup Cheryl gave us the recipe for (ground beef, cabbage, rotel, bouillon) and, although it is a lot, I eat it in one day. Either at one time or across two meals. So I just log it as x of this and x of that.

If you are straddling days or you aren't the only one eating it, I think the best solution is to weigh the meat you are serving yourself in the bowl. The rest of the soup should be so minimal that it wouldn't need to be weighed or logged. Or you can guess at how much sundry ingredients you got, e.g. 15g of celery. This has a serious drawback because the meat will weigh a heck of a lot more post-soup cooking because of water absorption.

I'm the only one eating NK here and everyone else is fat-phobic so there isn't much of a competition for the stuff I am cooking lol.
I cook LC for the whole family, and they like my LC stuff. LOL

I may just have to track on days where I have easily trackable foods. I've been LC for 3 years now -- always cook LC. I'm bumping to NK to try to lose just a little more. I've been VLC, so it shouldn't be a big difference -- other than weighing.

I can do the eggs separately, no problem. The soup is just going to be too hard to track. I make a huge batch, then we all eat from it for a week. I make the broth from boiling the chicken with the bone in and the skin and the celery and onions, so I need to have the meat cooking in the water. But I don't make it every week.

Sometimes I have baked fish with butter on top -- that will be easy to weigh.
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Last edited by Beezer Louisiana; 04-04-2013 at 12:10 PM..
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Old 04-04-2013, 12:09 PM   #245
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Soups - this is a standard calorie counting trick but it's effective (using ground meats).
Make meatballs.
Say you have 1lb ground beef. Make 32 meatballs as approx 1/2oz each. Easy to track "I'm putting 10 meatballs in my bowl, so 5oz".
You can do the same with meats you dice yourself, if you're good at cutting the meat into approximately the same size pieces.
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Old 04-04-2013, 12:14 PM   #246
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Beezer, I just always make mine separate if its something like eggs. It's just easier to keep up with that way. As far as the soup goes, what I do is measure everything that has protein or carbs in it as you are adding things to the pot. I write it down, add up carbs and protein, and then measure out into whatever size portions I want. Then I divide my numbers to get my totals. It seems time consuming, but it's really not a big deal. It would be a bigger deal for me than guessing at the counts. It would haunt me all day
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Old 04-04-2013, 12:34 PM   #247
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So I get a heck of a charge out of eating early (3pm or 4pm) and not eating anything else till coffee the next morning. I do end up eating dinner as late as 6pm on occasion.
this could be viewed as IFing if I'm not mistaken. Sounds like you go between 12-14 hours from late afternoon to morning.

"On intermittent fasting, the longest time you'll ever abstain from food is 36 hours, although 14-18 hours is more common." -Dr. Mercola article

Google: "intermittent fasting how long to go between meals" should be 1st search result.

so maybe a modified IF would be ok to work into NK?
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Old 04-04-2013, 12:50 PM   #248
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What do you guys think about creating an NK menu plan thread? I've been thinking about it this week because of a post by sdpierce who was asking about it.

We have the old daily menus thread for reference:

Daily Menus-High Fat/Moderate Protein/Low Carb

...and the Grocery List thread for reference:

NK (High Fat Diet, Medium Protein, Low Carb) Grocery List

...and the (probably) NK friendly Induction Food Porn threads:

INDUCTION FOOD PORN!!!

If ya'll are interested I'll create a rough draft thread so we can hash out a menu plan and then create a new clean thread with the results.

I for one would be grateful if this could be done. Would nutrition stats be available for the menus? that would be helpful I think...
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Old 04-04-2013, 01:28 PM   #249
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this could be viewed as IFing if I'm not mistaken. Sounds like you go between 12-14 hours from late afternoon to morning.

"On intermittent fasting, the longest time you'll ever abstain from food is 36 hours, although 14-18 hours is more common." -Dr. Mercola article

Google: "intermittent fasting how long to go between meals" should be 1st search result.

so maybe a modified IF would be ok to work into NK?
Yep, I recognized the IF nature of how I typically eat a long time ago but the IF waters are murky. From what I've seen the most common application of the IF title is for a compressed window of eating rather than being defined by the window of not eating. 4 and 6 hour eating windows are usually what I see. Occasionally I see someone mention an 8 hour window. All purely anecdotal observations on my part of course. I always kinda figured that my 800ish calorie coffee concoction pushed me out of any sort of defined IF plan.

I don't see why some form of IF wouldn't work with NK. A lot of people fall into that sort of eating pattern because of the appetite suppression with NK.

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Old 04-04-2013, 01:43 PM   #250
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I for one would be grateful if this could be done. Would nutrition stats be available for the menus? that would be helpful I think...
That is something I've been wrestling with mentally. The problem I see is that NK is eating by design and everyone's design is distinct where protein is concerned. Calories too.

But maybe I am over thinking that part?

If we listed Cheryl's soup with nutrition based on 10oz of ground beef it wouldn't be written in stone would it? I mean, each and every menu item could be tweaked to fit the person making it.

Ah. The menu plan wouldn't be worth much without the nutritional information at hand. Or at least it would be much harder to use it trying to guess at how much protein/fat/carbs is being represented by a day's menu.

All right you talked me into it
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Old 04-04-2013, 01:45 PM   #251
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Originally Posted by Dottie View Post
Soups - this is a standard calorie counting trick but it's effective (using ground meats).
Make meatballs.
Say you have 1lb ground beef. Make 32 meatballs as approx 1/2oz each. Easy to track "I'm putting 10 meatballs in my bowl, so 5oz".
You can do the same with meats you dice yourself, if you're good at cutting the meat into approximately the same size pieces.
Dottie you are on a roll with good tips! That coffee can lid thing with the stick blender was super duper too
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Old 04-04-2013, 02:13 PM   #252
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I just realized I've been around at random lately chatting about things, but haven't really posted my daily totals or my progress since I started my journal... oops! Of course then again I hardly remember to post in there either, so I guess that's not surprising

I just wanted to share that this morning I was down to 156.5! It's been sort of slow going lately, but I can't wait to meet my first goal! It's sooooo close but I know the dreaded TOM will be throwing a wrench in my plans pretty soon, and I'll probably see some water weight come on. This will be my first month after starting potassium/magnesium supplements and my new multivitamin though... as well as my ACV tonics I've been drinking. So hopefully all of that will make a difference and minimize bloat!
This is awesome!
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Old 04-04-2013, 02:16 PM   #253
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I would like a menu thread too. It gets hard to figure out ideas for meals.
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Old 04-04-2013, 04:26 PM   #254
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Log for today

Calories 1572

Fat 130 / 75%
Pro 77 / 20%
Carb 19 / 5%


Breakfast/ CO and coffee
snack / cream cheese
lunch / salad with bacon and bacon grease
supper / Chicken, Chorizo, lettuce, sour cream
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Old 04-04-2013, 04:34 PM   #255
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We'll start the draft menu planning thread tomorrow

Last edited by reddarin; 04-04-2013 at 04:52 PM.. Reason: typo
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Old 04-04-2013, 04:37 PM   #256
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Food log - Apr 04, 2013

Numbers and log for today.

Calories: 2,446

Fat: 218
Pro: 92
Car: 39

79/15/6

Breakfast: Coffee, CO, HWC.
Lunch: Squash, tomato, salad [bacon grease, bacon, lettuce, jalapeno].
Dinner: Stir fry [chicken, jalapeno], cheese, broth [butter, bacon grease, bouillon].
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Old 04-04-2013, 04:59 PM   #257
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Today I discovered that ribeye is delicious smothered in butter. That is all


Totals for the day:

1525 calories, 133g fat, 68g protein, 14g total carbs, 1435mg sodium, 3g sugar

78% Fat | 18% Protein | 4% Carbs
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Old 04-04-2013, 05:03 PM   #258
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Calories: 1,562

79% fat /17% protein /4% carbs

2 scrambled eggs w/butter
3 coffees with HWC and butter
49 pistacios
1 cup ground meat
cheese

I feel like I ate a ton today. I hope the scale doesn't go up.

Last edited by Beezer Louisiana; 04-04-2013 at 05:04 PM..
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Old 04-04-2013, 05:21 PM   #259
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It'd make a good Johnny Cash ballad.
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Old 04-04-2013, 05:22 PM   #260
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Deb34, How is your leptin reset going?
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Old 04-04-2013, 05:58 PM   #261
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Thursday log: 1215 calories, 74 g protein, 98 g fat, 16 g carbs, 6 g fiber.

Breakfast - coffee with coconut oil & hwc, half a LC wrap with peanut butter and bacon
Lunch - bunless cheeseburger, bacon, dill pickle
Skipped dinner because I just wasn't hungry.
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Old 04-04-2013, 06:02 PM   #262
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Out of state on job assignment.

Numbers for the day

1516
F-132
P-64
C-18

78/17/4

worked out 45 minutes on treadmill
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Old 04-04-2013, 06:32 PM   #263
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Hi guys,
Today was ok. Made a mistake of eating too lean of meat and had to struggle to get counts up. But it's close.

Menu:
B Coffee w/ hwy,co 3 x bacon, 1 egg
L can of sardines w/mustard
S salad w/ 2T blue cheese dres., 3 oz chicken, cr cheese
D Polish sausage,
S sf hot chocolate w/ 2 T hwc

Totals: 1481
121 f
18 c
78 p

Haven't tried to get on the scale yet but I feel like I'm down several lbs. We'll see. Ha
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Old 04-04-2013, 06:51 PM   #264
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I don't think we've talked about it in a while but when you first start trying to eat to your macros it can be a real challenge balancing everything. So when you have a day with screwy macros that have to be fixed look back over your food log and how the day worked out time-wise to see if you spot where you could have tweaked things to bring the day together easier.

Also, if your protein was lean look at how a high fat protein might have worked out and vice versa if you ate fatty protein how lean protein might have worked out. Then you can get a better feel for on the go adjustments.

I remember it took me at least a couple of weeks to get consistent about hitting my macro and calorie goals back when I first started.

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Old 04-04-2013, 10:16 PM   #265
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Checking in... after having the carbalose scone yesterday my ketones were at 1.5 today. Gonna keep checking for a day or two, but it seems that I can handle carbalose. I didn't sleep enough for the second night in a row, so I've been tempted by every carb in sight today - rarely happens anymore, but a lack of sleep brings the grehlin gremlins out to play.

Bfast: pumpkin scone, butter, BP coffee, 1 TB sugar-free jam
Lunch: egg salad with prosciutto, greens, pork rinds
Dinner: ground beef with muenster, radishes, mini-cheesecake with HWC

Calories: 1,652 Carbs: 39 Fat: 141 Protein: 71
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Old 04-05-2013, 02:55 AM   #266
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Weigh in 157.6
I saw a loss there and now I am getting a bit impatient. Had a little bit of a stressful day yesterday so I guess it was no surprise that I didn't the scale go back down.
oh well
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Old 04-05-2013, 04:51 AM   #267
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So I'd like to hang out with you all. I'll try and keep my story short.
I did NK last year for a short time, on its own and combined with JUDDD. Jumped around trying everything. Even vegan for a minute. Bounced around a 10 lb range. What I have found for me is that I can maintain well on any of the plans I tried. I believe you can get some of the same health benefits from some different plans too. I Struggle with cravings and binging on all except NK.
I started back on NK at the beginning of the week. I'm down 5lbs. I'm only 8 away from my goal.
Did any of you feel hungry when you first started? I've felt hungry on a couple of the days and barely any hunger on the other days. Usually if I really feel like I need something I'll eat a tbsp of butter is that weird? Do you have any other suggestions?
TY
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Old 04-05-2013, 05:03 AM   #268
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So I'd like to hang out with you all. I'll try and keep my story short.
I did NK last year for a short time, on its own and combined with JUDDD. Jumped around trying everything. Even vegan for a minute. Bounced around a 10 lb range. What I have found for me is that I can maintain well on any of the plans I tried. I believe you can get some of the same health benefits from some different plans too. I Struggle with cravings and binging on all except NK.
I started back on NK at the beginning of the week. I'm down 5lbs. I'm only 8 away from my goal.
Did any of you feel hungry when you first started? I've felt hungry on a couple of the days and barely any hunger on the other days. Usually if I really feel like I need something I'll eat a tbsp of butter is that weird? Do you have any other suggestions?
TY
Hi and welcome!
I was hungry in the beginning and sometimes I still have days here and there that I am a lil hungry. I think that it is more hormonal now when I get hungry.
NK is the best diet I have ever been on to kill cravings and binging.
Glad you are joining us.
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Old 04-05-2013, 05:36 AM   #269
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Does Dr. Phinney in his book NOT recommend exercise? or too much? I run 10 miles a day.
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Old 04-05-2013, 05:37 AM   #270
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Thanks Cheryl!
Those wacky, annoying hormones!

I've been eating between 1600-1700 cals.
About 63g protein and less than 20 carbs. Seems to be working so far.
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