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-   Nutritional Ketosis / High Fat, Low Carb (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/)
-   -   Excited to try this! :) (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/807916-excited-try.html)

lmunozjo 07-12-2013 07:10 PM

Excited to try this! :)
 
Hi, I'm new! I have found so much helpful advice on here. The salt thread was a revelation! Thought I'd join as I try this NK thing. I think I have finally figured out what I should be aiming for: I lift and do HIIT three times a week and run after my 3 young kids so I'm moderately active. I'm 26, 5' 10 and 133lbs so I don't want to see pounds drop but I would like to end bloat, fatigue, blood sugar crashes, carb binging and maybe lose a bit of mommy tummy. I am aiming for 141g fat, 70g protein and 25g carbs. Any input or tips would be welcome as I am a total noob.

lovetoknit 07-14-2013 12:44 PM

Quote:

Originally Posted by lmunozjo (Post 16512695)
Hi, I'm new! I have found so much helpful advice on here. The salt thread was a revelation! Thought I'd join as I try this NK thing. I think I have finally figured out what I should be aiming for: I lift and do HIIT three times a week and run after my 3 young kids so I'm moderately active. I'm 26, 5' 10 and 133lbs so I don't want to see pounds drop but I would like to end bloat, fatigue, blood sugar crashes, carb binging and maybe lose a bit of mommy tummy. I am aiming for 141g fat, 70g protein and 25g carbs. Any input or tips would be welcome as I am a total noob.

That sounds like a good mix. You will have to experiment to find out what works for your body. Make sure that you drink a lot of water, and add more salt to your diet.
Carolyn

cfine 07-15-2013 12:13 PM

How are you doing so far??

lmunozjo 07-15-2013 12:37 PM

I am finding it hard to do 25g of carbs. I get hungry! Im hitting my fat and protein, but after 4 pm it's hard. Should I up the calories?

emel 07-15-2013 01:15 PM

If you want to maintain at 133, I don't think you're eating enough.

I did the numbers using Phinney/Volek formula, and using 1.5 g protein per kg of ideal weight, although you could do 2 g proteing per kg ideal weight since you're at goal weight and you exercise-- Phinney and Volek talk about a range of 1.5 to 2 or perhaps 2.5 for the protein ratio, and have also said that some folks need to go lower if they need to lose weight (like 1 to 1.5)

So for you I get
90 g protein. 25 g for carbs is fine if that's what you want.

You'll need between 1813 and 2115 cal to maintain,probably on the high side of that because you exercise. so that means you want daily fat of between 1353 and 1655 cal from fat, 150 to183 grams to maintain. Choose a slight deficit of fat if you want to drop a pound or two.

But since you exercise, you can probably handle more protein.
Something like 120 pro, 25 carb, and up to 170 g of fat might be a good place to start for maintaining at 133 with high amt of exercise.

lmunozjo 07-15-2013 01:48 PM

I'd like to keep the carbs low. I will try upping the fat and protein to see if that fixes it. Thanks for plugging in my numbers emel.

cfine 07-15-2013 04:22 PM

That's the beauty of NK, you can eat more calories and not feel hungry.

lovetoknit 07-15-2013 06:35 PM

Quote:

Originally Posted by lmunozjo (Post 16516157)
I am finding it hard to do 25g of carbs. I get hungry! Im hitting my fat and protein, but after 4 pm it's hard. Should I up the calories?


You should up your fat intake.
Carolyn


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