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  • VLC and protein intake

    Just out of curiosity, how is it possible to be VLC, consume enough calories throughout the day for energy, and not over consume protein? Supposedly my lean body mass is 90lbs, so that's roughly 100-120 g protein, at the upper end, which is only 400-480 calories. With only 20g carbohydrates (80 calories), that's still 1240 cal|134g to be made up in fat (assuming i'm only eating 1800 calories, which would be pretty low for me), or 9-10 tablespoons of fat (assuming my meat is lean, which it is because i can't afford the fattier stuff).

    So anyway, for those of you who eat VLC, what does a typical day's food intake look like? do you really eat all of that fat or do you over-consume protein? i don't have a problem with more fat in theory, only in practice (even as a 1/2&1/2 chugging, fat-loving gal, it's unappetizing). do you eat VLC every day, or is it more sporadic?

    Thanks!
    my primal journal:
    http://www.marksdailyapple.com/forum...Primal-Journal

  • #2
    Yup. Lots of Fat!

    I eat approx 70% Fat, 20-25% Protein and 5-10% carbs.

    Check out my Fitday journal (sans yesterday & today!)
    Ancestral Nutrition Coaching
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    Primal Pregnancy Nutrition Article

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    • #3
      the ratio of vegetable to fat can be large. it takes a lot of vegetables in the presence of high fat. say you have 100g of spinach(which is a crapload) and a tablespoon of ghee...that is VLC and high fat, add some fish and bacon grease, again ratio of protein to fat.
      Get on my Level
      http://malpaz.wordpress.com/

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      • #4
        your ratios are around where mine are (well mostly), but your calorie intake is so much lower than mine. do you still feel like you have enough energy at that level? i noticed your avocado on feb. 15 said 1 serv. how much is that? i generally eat a whole avocado, which is around 18g carbs. do you count fiber toward your total carb count(i generally do even though it doesn't make sense to)? (sorry for the barrage of questions)
        Last edited by Saoirse; 02-18-2011, 02:56 PM.
        my primal journal:
        http://www.marksdailyapple.com/forum...Primal-Journal

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        • #5
          so mal, you come from a perspective of ratios rather than totals? so from that perspective, if i'm eating 2200 cal per day, 10% or less, or 55g, should be carbs? after protein (480 cal), 1665 cal (185g) should come from fat. wow, that's even more.

          so it seems that unless i'm using a lot of cream, coconut cream, or butter, i would almost certainly eating lower-calorie. i'm wondering if it's practical to eat VLC without eating low-calorie (to me, anything under 1800 cal is low).

          btw, here's my sparkpage: http://www.sparkpeople.com/myspark/nutrition.asp
          I don't know if you can look at it or not, but if you can, i haven't inputted for over a week. however, you can look back through the weeks. my diet has been staying more or less the same, i've just been too busy lately to input anything (though i have today).
          Last edited by Saoirse; 02-18-2011, 03:11 PM.
          my primal journal:
          http://www.marksdailyapple.com/forum...Primal-Journal

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          • #6
            Originally posted by Saoirse View Post
            your ratios are around where mine are (well mostly), but your calorie intake is so much lower than mine. do you still feel like you have enough energy at that level? i noticed your avocado on feb. 15 said 1 serv. how much is that? i generally eat a whole avocado, which is around 18g carbs. do you count fiber toward your total carb count(i generally do even though it doesn't make sense to)? (sorry for the barrage of questions)
            1 serving = 1/2 avocado

            I only count net carbs and generally stay under 50 (except for the last couple of days!)

            I've had pretty good energy on 1500 cal, but I'm pretty sedentary, compared to moms, anyway! I notice my body is wanting more this week (menses), so I ate a bit more for a few days. Still lost 1/2" from waist & hips!

            Happy to help!
            Ancestral Nutrition Coaching
            Pregnancy Nutrition Coaching
            Primal Pregnancy Nutrition Article

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            • #7
              Cheese is my friend.
              Ancestral Nutrition Coaching
              Pregnancy Nutrition Coaching
              Primal Pregnancy Nutrition Article

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              • #8
                uhm... I'm following LeanGains at the moment, for me that's ~300g of protein daily. On lift days I take down carbs, and on non-lift days I eat fat, if I'm hungry. With a head of lettuce each day and maybe some fruit. Aside from protein I'm not counting anything.
                I didn't like the rules you gave me, so I made some of my own.

                Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                • #9
                  i like cheese, but it does not like me. creme fraiche is divine, but unfortunately too $$. thanks for sharing. i probably won't go VLC anytime soon, simply LC is working well enough for now, but i tend to ruminate on an idea for quite some time before actually implementing it, so this is good to think about for the future.
                  my primal journal:
                  http://www.marksdailyapple.com/forum...Primal-Journal

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                  • #10
                    wow, 300g! i'm not exercising right now, so i think that would be entirely too much for me. i had heard that more than adequate protein can=insulin spike. have you heard of anything like that? i don't remember where i read it, maybe somewhere on this forum.
                    my primal journal:
                    http://www.marksdailyapple.com/forum...Primal-Journal

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                    • #11
                      I feel your pain. I haven't read Mark's book other than the e-copy but I think this is a tricky question. Anyone pls holler in if there's a better definition in the book.

                      300 protein doesn't sound like a lot depending on what you are weighing. ie. 100g of chicken breast (which is slightly less than 1/4lb) for example only has 23 grams of the chemistry definition for protein (nutritiondata.com) and 74.8 grams of water.

                      So, if that 300g means you are having 3 chicken breasts (3 X 100) than technically that's only 69 grams of the chemistry definition for protein. The tricky part is which do you follow, the calorie limit or the gram limit? Those 3 chicken breasts come in at 330 calories. Fattier meat offers more fat calories.

                      I'm trying to lose on 1500 cals or less so I think my limit at 25% protein would be 375 calories, or 93.75 grams of the chemistry definition of protein.

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                      • #12
                        Too much protein can definitely cause an insulin response (anything over 100g a day, spikes my fasting BG the next morning to 115).

                        I tried the VLC for a little while, didn't like the resulting sore throat from ketotsis. But, it's very possible to eat 75%-80% without going protein crazy. You just have to cook everything in fat and then add a different type of fat when eating. So, I'd cooking stuff in oil olive and serve with butter on top. The other dishes would do the samething. Cook with butter, serve with sour cream.

                        Or do a fat bomb (heavy cream, coconut milk, one egg, and a bit of vanilla extract and sweetner of choice), I've recently started enjoying those. Very little protein and tons of delicious fat.

                        All my plates have a nice fatty sheen to them after everything's eaten.

                        Do yourself a favor and become your own savior.
                        Congenital Hypothyroid
                        CW: 225lbs SW: 245lbs

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                        • #13
                          Originally posted by greenapplenyc View Post
                          300 protein doesn't sound like a lot depending on what you are weighing. ie. 100g of chicken breast (which is slightly less than 1/4lb) for example only has 23 grams of the chemistry definition for protein (nutritiondata.com) and 74.8 grams of water.
                          no, not 300g of meat. 300g of protein.

                          I have 100kg of lean mass, that's 3g protein per kilo of lean weight. If you want to break it down into food, it is 3lbs of lean ground beef.
                          I didn't like the rules you gave me, so I made some of my own.

                          Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                          • #14
                            Originally posted by jandge View Post
                            Too much protein can definitely cause an insulin response (anything over 100g a day, spikes my fasting BG the next morning to 115).
                            i'll have to check that out tomorrow morning
                            I didn't like the rules you gave me, so I made some of my own.

                            Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                            • #15
                              Originally posted by federkeil View Post
                              i'll have to check that out tomorrow morning
                              I am diabetic (maybe, or prediabetic, I dunno anymore) so your numbers might be normal if you're taking in only 100g of protein.
                              Last edited by jandge; 02-18-2011, 05:52 PM.

                              Do yourself a favor and become your own savior.
                              Congenital Hypothyroid
                              CW: 225lbs SW: 245lbs

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