Nutritional Ketosis JUDDD Menus?

[lowcarbinca]

Those of you who are experimenting with nutritional ketosis while on JUDDD, could you post some sample menus? I'm having a hard time wrapping my feeble brain around it.. Maybe because FitDay apparently doesn't have almond milk in its food list, and maybe because today's an UD and I have brain fog... Or maybe because my brain's starting to solidify with age... Or maybe because I'm just too lazy to try to figure it out... or .. um.. where was I?

Anyway - I'd be eternally grateful if one of you smarties who are doing the 80/15/5 ratio could post a few menus here w/ calorie counts so I can give it a shot.

[Erika1962]

Heya lowcarb! I am interested in the same thing and just found this thread over in the "other plans" http://www.lowcarbfriends.com/bbs/ot...-low-carb.html

[lowcarbinca]

Originally Posted by Erika1962

Heya lowcarb! I am interested in the same thing and just found this thread over in the "other plans" http://www.lowcarbfriends.com/bbs/ot...-low-carb.html

Thanks! Now I just need some low-calorie days, for my DD! I think those are the ones that'll be toughest - how to get enough food, with so much fat, while keeping calories low. I think it ends up being about one macadamia nut, for my DD calorie count. (ha ha)

PS - my DD calories are supposed to be around 385

[Erika1962]

Looks like I'll be having a couple chunks of cheese and a spoon of peanut butter on my DD's

[adillenal]

I have posted my menus everyday on the UD and DD menu threads.

But first you will need to read up of NK and figure oout your grams of fat, protein and carbs that you are targeting.

Mine happen to be 150/60/30 and then you figure your calorie requirement from there and mine came out to be 1710 which is close to what my regular UD's should be. I am running between 600-800 on DD's now due to the fat addition. Normal for me on DD's before was 400 or less.

[lowcarbinca]

Originally Posted by adillenal

I have posted my menus everyday on the UD and DD menu threads.

But first you will need to read up of NK and figure oout your grams of fat, protein and carbs that you are targeting.

Mine happen to be 150/60/30 and then you figure your calorie requirement from there and mine came out to be 1710 which is close to what my regular UD's should be. I am running between 600-800 on DD's now due to the fat addition. Normal for me on DD's before was 400 or less.

Thanks, I'll track em down! So - you've increased your DD calories with the addition of fat? I was thinking I'd have to stick to my JUDD numbers - which would be tough!!

[adillenal]

I started NK at 146.2 on Wednesday and I was 142.8 this morning and the two DD's in there were higher in calories than my normal DD's so I guess (for me) it didn't matter. I ate my regular DD menu but I added bacon grease to cook my eggs in as well as fullfat dressing on a lunch salad. I do not usually have a salad ever but I had salads for the past 5 days with fullfat dressing and one HB egg to keep the protein down.

[mttemple4]

I've been contemplating this as well. So far I've come up with 10 slices of bacon and a tablespoon of butter for down day.

Dottie has been doing this and says she thinks it's doable if you give yourself a bit more on down day (~750 calories). I think some of her menus are over on that thread.

If I proceed I'll definitely come back and add some menus. I was creating some in my head at church today (sad to say--lots of little kids wailing and I couldn't hear a word the priest was saying LOL).

Another idea I had was a rich blue cheese dressing with iceberg lettuce. Calorically high on down day, but could do the trick.

[gotsomeold]

JUDDD is a mildly ketogenic WOE. Some former LCers see ketostix turn pink on DD - even when they eat carbs.

Even if DDs are higher, NK provides a much stronger ketosis. Theoretically (and I am still reading about NK) ... But, theoretically and for metabolisms that respond to ketosis, JUDDD and NK (or JUDDD and Atkins, or JUDDD and EFGT or any other ketogenic WOE) should be synergistic - with the result being more than the sum of the two parts.

Someone here, I apologize for forgetting who, actually discussed combining JUDDD and other ketogenic eating with Dr J. And said he was very positive about the potential/probable health gain and weight loss results.

All of which would explain Adi eating more and losing faster than she has to date. Adi, you are going to shrink right out of sight!!

[adillenal]

Originally Posted by gotsomeold

All of which would explain Adi eating more and losing faster than she has to date. Adi, you are going to shrink right out of sight!!

I can only hope. Getting closer and closer to goal. Following the NK guidelines combined with JUDDD and Mastering Leptin gives me plenty to work with.

Funny thing is the UD calories are less since I am too full with all the fat to eat stuff I really should not have. Like ice cream. But that is good. I just want to get to goal and then maintenance quicker than Christmas.

[gotsomeold]

Adi, I ran you on Dr J's website. 600 - 800 DD cals puts you in range for 45% weight loss/maintenance. Meaning you are still generating some of our little sirt friends. Combining that with NK sounds like a recipe for success to me.

[lowcarbinca]

OK, guys, here's what I did for today (a DD)
My normal DD 'breakfast' -
1/2 cup almond milk (20 cal)
2 strawberries cut up into it (10 cal)
a splash of walden farm's chocolate syrup (0)
And then I added 1/2 tablespoon of coconut oil to try and up the fat... 60 more calories
Total for breakfast: 90 calories. Does that look right for a nutritional ketosis breakfast?
Thank you so much in advance for your help!!!

[adillenal]

Originally Posted by gotsomeold

Adi, I ran you on Dr J's website. 600 - 800 DD cals puts you in range for 45% weight loss/maintenance. Meaning you are still generating some of our little sirt friends. Combining that with NK sounds like a recipe for success to me.

And I really need to start increasing those DD's anyway since I am so close to maintenance and see how it goes. Might as well experiment with Nk at the same time.

[mttemple4]

(oops, just realized I mentioned some online calculators--eek!)

Today I am planning a 641 calorie NK down day. Without my app/online calculator I'd never be able to track these percentages.

Breakfast--

one egg
10 grams grassfed whipped butter
2 T. half and half (out of cream, this was one T too many frankly--eggs were too creamy and who knew there was such a thing? )
one slice bacon

Lunch--

chorizo
colby jack cheese

Dinner--

Two sausage patties
1/2 ounce potato


We'll see . . . super small portions but so far I'm feeling good. It is only 9:30 though.

641 calories
57.4g fat (79.4%)
7 g carb (4.3%)
26.5 g protein (16.3%)

I've really been lean-proteining it lately so I'm very curious from a hunger perspective how I do. Right now I'm just attempting NK on the down days but considering a full switch.

My main question is whether I could get to goal more quickly on NK JUDDD and, if so, if I could reasonably maintain (after refilling glycogen stores) on moderate carb JUDDD. Does that make sense? I'm worried about super duper rebound weight but if I'm hitting my JUDDD maintenance numbers all should be well, no?

[lowcarbinca]

OK, I manually entered almond milk, and was able to get my little breakfast shake going. I did leave out the chocolate syrup, since no calories, no carbs, no fat - it's basically thickened flavored water, right?

It says:
Calories: 86
Fat:8.6
Carbs: 2.3
Protein: 0.7
Too many carbs, I think, right? - it's the strawberries! I love 'em.. sigh.. I'll have to leave 'em behind for this little experiment, I think!

[gotsomeold]

Originally Posted by adillenal

And I really need to start increasing those DD's anyway since I am so close to maintenance and see how it goes. Might as well experiment with Nk at the same time.

Don't cha just love a healthy WOE framework with lots of room for experimentation

[SlimNana]

I'm thinking of giving NK a try this week on only my UDs. I've never used coconut oil before, so I'm curious what brand is best?

[adillenal]

Originally Posted by SlimNana

I'm thinking of giving NK a try this week on only my UDs. I've never used coconut oil before, so I'm curious what brand is best to use?

I cook with plain old refined LouAnna from the supermarket but I order my organic good stuff online. Google tropical traditions. I wait and buy the kind I use when they are offering some kind of special which is often and I buy it by the gallon since it has a long shelf life.
Not sure which is "best". I would think any brand that is expeller processed would be good.

[lynne2u]

I think that NK on a DD is going to look a lot like Atkins' fat fast...am I right?

I'm thinking "a handful of macadamia nuts", "pumpkin/cream cheese microwave pudding", or "coffee with heavy cream" as a meal. There's a thread on fat fasting here, there's lots of suggestions on menu.

Lynne

[SlimNana]

Thanks Adi!
Have you or any one else tried Nature's way brand and did you like that? Is the liquid in the bottle better to use, or should I get the more solid one in the jar?

[adillenal]

Coconut oil is liquid or solid depending on the temperature even if it isthe 76 or 92 (It is 90 something). Those are the temps at which it melts. Unless it is fractionated coconut oil which is always liquid which is not what you want for eating. At least I don't think it would be the one you would want.
Nature's brand should be fine.

[adillenal]

Originally Posted by lynne2u

I think that NK on a DD is going to look a lot like Atkins' fat fast...am I right?

I'm thinking "a handful of macadamia nuts", "pumpkin/cream cheese microwave pudding", or "coffee with heavy cream" as a meal. There's a thread on fat fasting here, there's lots of suggestions on menu.

Lynne

My DD NK menu is regular food not fat fast things.
I eat eggs and have a salad at lunch.
I am familiar with fat fasting but NK includes percentages for fat, protein and carbs. The emphasis is to get the right amount of protein but no more. There is a thread (actually two) on the other plans.

[SlimNana]

Tropical Traditions currently has their 16 oz. Organic Gold Label Virgin Coconut Oil - Buy 1 get 1 free with free shipping, so I think I'll give that a try. If I find it has too strong a coconut taste in my coffee & shakes, then I'll give their Organic Expeller processed a try.

Thanks!

[Dottie]

Read this about the trackers
http://www.lowcarbfriends.com/bbs/ot...ease-read.html

My dd menu today:
4T heavy cream through the day
D: 4oz swai fillet cooked in 1T evoo w/2 green onions and a small tomato, sliced jalapeno and cilantro then hit with lime juice. I'm not hungry for more or else I'd have 1/2 a romaine heart w/braggs vinegar
S: 4oz sirloin, cut into bite sized pieces and sauteed served over 1/2 a head of romaine, chopped and dressed w/1T mayonnaise mixed w/1T vinegar and a drop of sweetener

Totals: 709 cals; 68g fat; 10g carbs; 3g fiber; 41g protein
75% fat; 20.1% protein; 4.9% carbs

[gotsomeold]

Originally Posted by Dottie

Totals: 709 cals; 68g fat; 10g carbs; 3g fiber; 41g protein
75% fat; 20.1% protein; 4.9% carbs

All this and it sounds good too!

[vilanteira]

Here's my DD JUDDD/NK menu today:

B: 2 cups coffee, 1T hwc, 1T EVCO
L: --
D: 2 eggs, 2T sour cream, 4 slices bacon, 2oz ham, 2T chives & onion cream cheese
S: 14g pork rinds, 2T artichoke parmesan garlic dip

Total cals: 825
Protein: 47.57g [26%]
Fat: 64.59 [70%]
Carbs: 7g [4%]

My protein is actually a bit low today as my range is 50-83g, but it's close enough for a DD. On UDs I don't have problems hitting right where I want to be in grams or percentages. I've dropped about 2lbs in 6 days doing this so far, which could possibly just be a temporary release of water weight but I can't be sure until I continue for a longer period.

[lowcarbinca]

OK, so here's where I ended up:
Calories: 439
Fat: 33.5
Protein: 22.5
Carbs: 17.4

My ratios need to be:
35 g Fat
15 g Protein
5 g Carbs for DD
and
160g Fat
67g Protein
22g carbs
Ha, I think I've got this figured Out!

Do you guys count net carbs? I just noticed that the calculator I'm using, which shall not be named doesn't subtract fiber... Which I think would actually make my ratios a lot better for today than I thought!

[adillenal]

I don't believe in net carbs. To me a carb is a carb.
Looks like you have it figured out though. Looking good.

[lowcarbinca]

I've tossed ratios to the wind, and just gone VLC and VLC for DD. I don't know if it's going to budge the scale, but I sure feel GREAT! LOL!