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Old 11-05-2013, 04:37 PM   #31
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Good to see you back on track!
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Old 11-06-2013, 01:06 AM   #32
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Morning all!

Got a question for all of you long timers here: I like combining my LCHF with fasting, and wanted to know if any of you do this too?

For me, I fast because of the quicker losses but also because of the apparent healing that is said to happen when fasting. Usually I do a 24 hour fast every other day, apart from on weekends, and I break my fast with a (more or less) 500 calorie meal (macros are according to my NK numbers). Then I wait till the next day to eat 'normally', i.e. to hunger and according to my macros...

Any tips, feedback, experiences, etc?

... Still waiting on my ketone strips, the meter arrived, but for now I only have the blood glucose strips that came with the meter! Not really interested in my glucose levels, as I am not even close to being diabetic. So for now, I'm still peeing on sticks! They show light to moderate ketosis...

As soon as the strips arrive, I'm going to start logging my details, in the hope of great results!
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Old 11-06-2013, 05:42 AM   #33
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I have read that fasting may not be great in some females. I am talking about regular fasting (such as you describe). The theory is that it creates stress and an adrenal reaction that can be counter to weight loss. It sounds like this is not the case for you.

I have been an intermittent faster but only up to about 18 hours tops. I have not found that it helps me with weight loss at all. I am concluding that I am one of those that it creates too much stress. I will continue to use it occasionally because of the other benefits (like you describe).

If nothing else, it should be very good for getting in and staying in ketosis.
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Old 11-06-2013, 06:00 AM   #34
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Cathy, that's interesting what you say about your experience. Thanks for the response.

I find that if I fast for shorter periods of time I end up eating too much of everything for some reason. It's as if I wake some kind of mental hunger. Eating one meal helps me keep that under control. And I eat like this only three times a week. The rest is what I'd cal 'normal': two or three meals, depending on my real hunger. I've found it oddly liberating and it helps my weightloss stay pretty regular, which is motivating for me.

But the main reason I'm doing this is for the health benefits, especially because I have a chronic eye disease and am coping with back and joint issues. I truly believe that this can benefit me for those problems.

Maybe if I get my ketosis numbers stable I will have the same results as with fasting. I'll do an experiment once I'm well and truly there and let you know if it made a difference or not to fast...
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Old 11-07-2013, 12:16 AM   #35
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Quote:
Originally Posted by Mimosa23 View Post
Got a question for all of you long timers here: I like combining my LCHF with fasting, and wanted to know if any of you do this too?
I started Intermittent Fasting two weeks ago, with a 16-hour fast and 8-hour window for meals. I've done it 11 days out of past two weeks, and its been surprisingly easy to stick to. So far I can't tell if it's impacting my weight, but it has helped me nip my midnight munchies in the bud, which can only be a Good Thing.

In testing my blood ketones I've found a definite increase in my ketone levels as I get past hour 12 (my understanding is the body needs about 10 hours to finish using your last meal and start burning body fat). My biggest issue is always getting enough protein. By skipping breakfast I need to eat 30-35 grams of protein at lunch and dinner and I'm not a big meat eater. Gotta get past that.
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Old 11-07-2013, 12:25 AM   #36
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MerryKate, why don't you try ground meat to get your protein in, I find I can eat quite a bit before I've had enough... When I eat a piece of meat, it takes a lot less of it for me to be satisfied for some reason...

And I find ground meat an excellent vehicle for all kinds of yummy fats, LOL!

Got another question for you all: do you try to hit your macros with every meal, or do you calculate them overall for the day and why do you do this?
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Old 11-09-2013, 09:08 PM   #37
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Originally Posted by Mimosa23 View Post
MerryKate, why don't you try ground meat to get your protein in, I find I can eat quite a bit before I've had enough... When I eat a piece of meat, it takes a lot less of it for me to be satisfied for some reason...

And I find ground meat an excellent vehicle for all kinds of yummy fats, LOL!

Got another question for you all: do you try to hit your macros with every meal, or do you calculate them overall for the day and why do you do this?

I eat a limited amount of protein at each meal. At night, I eat mostly fat. I have found that this helps me to lose at a steady pace. I know that I get enough fat, so I really do not count it. Just the protein and carbs. Some days I lower my fat. This usually gives me a jump in weight loss. I cannot really lower my carbs and protein any more than I already eat, because I eat the minimum amount anyway.
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Old 11-10-2013, 11:18 AM   #38
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Hello everyone.......I'm a very long-time low carber but have been absent from this site for quite a while, and boy, how it has changed. I very glad to see this new section for NK.

I don't have a blood ketosis measuring device and won't be buying one (unemployed and need to watch my pennies) but I started eating very low carb, like under 20 grams a day, about a month ago. Can I assume I achieved nutritional ketosis by the 3-week mark? The particular plan I have been following also limits protein to about 40 grams per day and fat to about 70% of total calories. In order to keep my protein down I often end up at about 80% fat and my calories are a little lower than I aim for (1200).

I believe my failure to drop as much weight as I wanted, in the past, was due to eating generous amounts of protein. However, without a thorough evaluation by experts, it's pretty hard to determine just how much of fat and protein are best for me. So it's back to tweaking, all in the dark.

I welcome your ideas about protein & fat intake, while realizing my mileage may vary.
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Old 11-10-2013, 01:46 PM   #39
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Hey Buttonwillow. The only thing about your diet that I see that could be a problem on NK is the fact that your calories are so low. Your protein is a little low too, but I think it's probably fine if you are satisfied. If your goal is to eat 1200 calories, at least make sure you are hitting that number. Some may disagree, but I have found that when I try to lower my calories I don't lose on this WOE.
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Old 11-10-2013, 02:07 PM   #40
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Hi. I remember this site and just today thought I would lurk about
I haven't had positive results with "my" plan so I am gonna do low carb
Mainly cut out sugar and starches. Or white stuff as they say
So I have some test strips. so should I test my urine after doing low carb for a few days or what? And the strips should be darker rather than light to which it would mean I am doing something right?
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Old 11-10-2013, 03:27 PM   #41
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Cfine---Thanks for the reminder about low calories not always leading to fat loss. It's often difficult to stay within the fat and protein limits without sacrificing calories, but I'm thinking it won't be too, too bad if I up the protein a bit. I'll give that a go.
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Old 11-11-2013, 01:06 AM   #42
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Quote:
Originally Posted by Mimosa23 View Post
Got another question for you all: do you try to hit your macros with every meal, or do you calculate them overall for the day and why do you do this?
I calculate my macros overall for the day, but I also try to split up my carb and protein intake throughout the day. Having too much of either of those things all at once can cause a blood sugar surge, which can destabilize ketosis.
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Old 11-11-2013, 04:40 AM   #43
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Hi everyone. It was a crazy weekend trying to get ready for the wedding and for the cruise.
Of course, i have had about 3 nights with not much sleep at all. So, even though i did eat really well over the weekend I am up in weight. 2lbs.
So frustrating. I just wanted to lose 5 lbs before the wedding and i ended up gaining 2.
I'm still so frustrated about the whole thing. I know I am having some hormone and thyroid issues. I really should go to the doctor and get things checked out. I may do that after the cruise. I have been reading marias book, Secrets to a Healthy Metabolism and there a lot of the hormone issues that seem like what is going on with me.
Especially considering how totally healthy i eat and i just gain weight and never lose anything. And believe i eat really really healthy. And most of the time less than what most people eat with how much i exercise.
But, it doesnt seem like exercise matters, food matters, nothing matters.
I can exercise and gain, not exercise and gain, eat clean and gain, not eat clean and gain. So very frustrating.

I do love eating this way because of the other benefits. My skin has cleared up and i have a ton more energy so im not gonna stop LCHF but man am i frustrated.

I get married tomorrow!! Im really excited and nervous. I'm really excited about leaving on the cruise Saturday. I with i didnt have to work Friday!!

welcome to the newbies and everyone have a great week.
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Old 11-11-2013, 05:47 AM   #44
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Shelly, my best wishes for your future together. Have a wonderful wedding day and enjoy the cruise!!!!
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Old 11-11-2013, 05:55 AM   #45
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Sending my best wishes too Shelley!!

I am another that can't get the scale to move much (if at all).

Mimosa, I generally have 2 meals a day and my first which is really lunch is always lighter in fat and protein and my evening meal fills out the rest. I have wondered if this may impact ketosis but have found no evidence (i.e. ketones don't change). But testing is always the next morning so.....????
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Old 11-11-2013, 06:05 AM   #46
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Thanks everyone for responding to my question.

I know my macros and try to keep my meals evenly balanced, not sure if it makes a difference though!

I finally got my blood ketone meter and strips and can now get measuring. Am a bit apprehensive about the finger pricking bit (which is ridiculous, I know!) but once I get over my light hysteria I'll get started! I am going to measure tomorrow for the first time. Should I measure in the morning, or is it better to do in the evening?
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Old 11-11-2013, 06:12 AM   #47
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Don't stress over the finger prick.... it is so inconsequential! The advice is to measure blood ketones first thing in the morning just like a fasting blood glucose. The theory is that that is the time your ketones will be lowest and are not derived from food sources. And if you are eating a properly constructed plan, your ketones will increase through out the day.

When I first started testing, I had to test in the afternoon once to see that that was in fact what was happening and it was.

Let us know how you do?
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Old 11-11-2013, 06:16 AM   #48
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Wow, you are quick, thanks for the answer, Cathy!

Will pop in tomorrow to tell you how and what for my first measurement.
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Old 11-12-2013, 06:14 AM   #49
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Darn it, I chickened out with the blood ketone measuring this morning, LOL! Seriously, I don't know what's wrong with me! I have no problem watching stitches bein put in/taken out, I don't mind getting injections (had quite a few lately for my back pain) and I can handle pretty gruesome visuals, but for some reason pricking myself in my finger is something that I don't want to do subconsciously... I really waited so long to do it, and busied myself with lots of other more important 'stuff', that I was running late for work and I really had to leave instead of just getting over it and doing it!

Writing it down makes it even more pathetic, LOL!

So.... I guess tomorrow will be the day. I also have more time, as I've got a physio appointment and don't have to be anywhere until 8.40 am, so NO EXCUSES!

I will now shamefacedly creep out of the thread and will only report back with some numbers, I promise, LOL!
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Old 11-12-2013, 06:16 AM   #50
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. double post.
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Old 11-12-2013, 04:18 PM   #51
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Mimosa, I too was a little freaked out over the finger prick AND giving myself a shot in the beginning. While I am no longer on the shots, yay me, I still keep a check on my BG. It's really no big deal. I promise. You can barely feel it. I always pinch the end of my finger really well so that the blood is right there and then I can milk it a bit so I don't have to do a big stick. You can do it!
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Old 11-13-2013, 06:53 AM   #52
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I'm still hungry!!!! My breakfast thus far:
3 egg omlette (didn't have any cheese grrrrrr)
2 strips bacon
a couple of handfuls of kale sauteed in bacon grease + sprinkled with parmesan
a tablespoon of pb + tb of coconut oil eaten with a spoon

Yep, most definitely hungry.

I come from a volume eating background (I could eat a whole pizza myself!) The constant need to eat is ever persistent, and HFLC is no exception! I think my satiety signal is broken! What to do???
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Old 11-13-2013, 07:00 AM   #53
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thinking thinly, if you are hungry, maybe up your fats for a while and see what happens? This is what worked for me. Now I can not eat as much anymore and my full signal works.
I eat creme fraiche with a TB of coconut oil and 2 TB of almond butter, which really fills me up. I eat about 1/2 cup of creme fraiche.

Well, I measured my ketones! I actually pricked my finger and barely felt it. All that drama for nothing, LOL! My number wasn't too bad, especially since I've really only been watching my macros religiously since the beginning of the month again: 0.7 mmol....
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Old 11-13-2013, 07:27 AM   #54
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Quote:
Originally Posted by Mimosa23 View Post
thinking thinly, if you are hungry, maybe up your fats for a while and see what happens? This is what worked for me. Now I can not eat as much anymore and my full signal works.
I eat creme fraiche with a TB of coconut oil and 2 TB of almond butter, which really fills me up. I eat about 1/2 cup of creme fraiche.

Well, I measured my ketones! I actually pricked my finger and barely felt it. All that drama for nothing, LOL! My number wasn't too bad, especially since I've really only been watching my macros religiously since the beginning of the month again: 0.7 mmol....
I agree with the suggestions here! I would also add that peanut butter has the effect of making my feel hungry. Same goes with just plain peanuts. I am sure this is not the problem but it might be contributing.

Mimosa - congrats on the finger prick and the good reading! You are ketotic!!
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Old 11-14-2013, 07:17 AM   #55
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so I discovered the culprit to the hungry bug: TOM is making his presence known. I've been dealing with some wonky hormones so I haven't had a monthly visitor in 4 months. I'm going to continue eating ad litum until TOM leaves, as I am not mentally ready to count, weigh and measure at the moment. The scales are already showing a loss, however!
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Old 11-14-2013, 07:25 AM   #56
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Great that you are losing despite your current 'challenges'!!
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Old 11-17-2013, 04:12 AM   #57
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Need encouragement!

Well... My last post was on the Stillman's board on 5-16-2012. On 5-19-2012, there was a tragedy in my family and I have been stuck til the present.

I have always done well with low carb through the years and I love following Jimmy Moore's podcast. I have studied this plan and I know it it is a good fit for me! I do not now where to purchase the ketometer or the strips so if anybody has a link, could you post? I guess I can look it up but I need inexpensive!

I think this plan is similar to Stillman's except upping the fat and finding the ketone 'sweet spot'. I found, when doing Stillman's in the past, if I added avocado, I would lose a little faster.

Here's the deal: I need encouragement guys! I know the holidays are right around the corner but I do not want to be stuck in a rut for another year and a half!!!

I want today to be my first day! I do not want to trick myself by saying I am going to start tomorrow! Confession: I had a glass of sweet tea. But every MINUTE counts when you are starting something new.

Thanks for letting me ramble and good luck to you guys. I am encouraged when I read your successes!
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Old 11-17-2013, 07:44 AM   #58
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Hi Bellesmom. Welcome aboard the n.k. woe!

There is another difference with Stillman's that might be important to note and that is that with n.k., you must find the appropriate amount of protein. It is not low protein but rather, moderate.

You don't necessarily have to use a blood ketone meter. They are expensive and strips can be difficult to get. Instead, you can go by other symptoms such as appetite suppression, weight loss, feelings of well being, restored energy...... all the great stuff that ketosis brings.

Of course, support is very important in a world that doesn't get it so please join us.
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Old 11-18-2013, 04:05 AM   #59
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Bellesmom

There are 2 meters that measure Ketones that I know of. Both are currently offering FREE meters. I chose the Precision Xtra and got mine free in less than a week after requesting it from the manufacturer (Abbott). I don't think we're allowed to post links? As for the strips, to buy them in the US they are outrageous, $4 to $5 a piece. There are at least 2 sources in Canada where they run from $2 to $2.49 a piece, no prescription required. They come in boxes of 10 strips.

I tried this WOE for weeks without a ketone meter, relying on the urine stix. I bought the meter and have found it a necessary tool on my new WOE. I did not know that once you "adapt" the ketones in the stix can drop to nearly nothing as your body uses the fat. For me if I'm in the zone on the blood meter and my stix show little there then I should be burning fat. I've also seen how hard it is to really get into NK on the meter, at least for me. The highest number I've been able to get is 1.4 in the evening, but struggle to keep my number to at least .5 in the morning. My carbs are less than 20g a day and my protein at 65g. I try to keep the calories at 1500 or less but some days I eat more fat as I get hungry. Anyway, do what you feel you need to do. I do not feel the cost of the strips should prevent me from helping me to improve my health. Even if I had to pay more than I do, what it costs now will save me way more in the future in copayments, insurance, health, etc. I have other health issues and I've seen improvements tho not much weight loss. The extra testing and expense has been worth it for me. Welcome!
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Old 11-18-2013, 05:44 AM   #60
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Hi Ice. Hope you don't mind me jumping in. One of the reasons that your stix may not turn colour is that when you are likely producing less of the type of ketones those stix measure and more of the type of ketone that blood meter measures. These are the ones that are best and I think demonstrate keto adaption.

According to your numbers, (i.e. 20g or less carbs, and 65g protein, you are consuming something like 120+g fat) which should be good (depending on variables like height, gender, age etc.).

I would suggest that you are in ketosis and the adaption phase is just a bit longer and more difficult for you. If you read any of Peter Attia's blog on his personal experience, you will see that some people do have more difficulties in becoming adapted and staying there but can and do with some fiddling.
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