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Nutritional Ketosis

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  • #31
    yep, you're right! i lied.

    i so totally suck at math

    for now, my cals for the day, cuz I still ain't hongry, are:

    1178

    60% fat
    33% protein
    5% carb

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    • #32
      Originally posted by Paleobird View Post
      Hi Crissy,
      Just finding this thread this morning. My macros are running about 70/20/10 (f/p/c) and I'm eating about 1500/day. And the pound are shedding again. With looser carbs and lower fat, 1500 is maintenance for me. Yeah, this stuff is amazing. I feel like leaping tall buildings.
      Thanks for the info. So far that is exactly what I am finding. I can eat a bit more to maintain this way, but to lose I am gonna have to cut back quite a bit.
      Never give up on anything you can't go a day without thinking about - Tony Horton

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      • #33
        Originally posted by Paleobird View Post
        One formula that seems to work for me re: protein levels is this. Figure out your ideal weight in kilos so for me 145lbs =66kilos. Then take that number plus or minus 10% and that is the range you should be shooting for. So for me between about 60 and 72 grams of protein a day. Much more than that and the excess gets converted to sugar in the body and will knock you out of ketosis just like cake would.
        Wow - I have been eating between 60-80 and your calculations put me at 45-55. I am still getting really high keto readings, but I lift pretty heavy. Could weight training help with higher protein levels. I will try dropping my protein tomorrow since it is an off day and see if I can tame my hunger a bit.
        Never give up on anything you can't go a day without thinking about - Tony Horton

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        • #34
          Originally posted by sbhikes View Post
          You don't suppose that maybe 3000 calories was a tad high?

          People don't quite understand the low carb thing. The object isn't to stuff yourself with as much fat and calories as you can. It's to adjust to where your body can feed off its own fat so you can eat less and supplement the deficit with your body fat.
          This was exactly the mistake I made when I first went Primal. Every body said Eat Moar Fat so I added it to the total instead of adjusting the macros and keeping the total the same. Not surprisingly , I gained weight. Now maybe 3000 is not high for her but it would be way high for me.

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          • #35
            Originally posted by Paleobird View Post
            One formula that seems to work for me re: protein levels is this. Figure out your ideal weight in kilos so for me 145lbs =66kilos. Then take that number plus or minus 10% and that is the range you should be shooting for. So for me between about 60 and 72 grams of protein a day. Much more than that and the excess gets converted to sugar in the body and will knock you out of ketosis just like cake would.
            Veeery Interesting. Thank you! I must have quit reading when I got to that part before. Just never thought about anything beyond carbs.
            65lbs gone and counting!!

            Fat 2 Fit - One Woman's Journey

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            • #36
              Originally posted by CrissyTibby View Post
              Wow - I have been eating between 60-80 and your calculations put me at 45-55. I am still getting really high keto readings, but I lift pretty heavy. Could weight training help with higher protein levels. I will try dropping my protein tomorrow since it is an off day and see if I can tame my hunger a bit.
              Yes. If you are training heavy, then you should aim for the upper end of that range.
              So, your ideal weight is 110ish? Are you pretty petite?

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              • #37
                I was always afraid to eat less protein. And that is the one thing I thought I could reach for when I get hungry for something and dont want any carbs Just when I think I have it all figured out..... <sigh>
                65lbs gone and counting!!

                Fat 2 Fit - One Woman's Journey

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                • #38
                  Originally posted by InSearchOfAbs View Post
                  yep, you're right! i lied.

                  i so totally suck at math

                  for now, my cals for the day, cuz I still ain't hongry, are:

                  1178

                  60% fat
                  33% protein
                  5% carb
                  Yeah, it's amazing when you are in these macros how you really have to push yourself to eat.

                  Comment


                  • #39
                    I find that the fat keeps me satiated. Really great idea though to read through Paleobirds blog. She has some really valuable insights.
                    keep at it !
                    "never let the truth get in the way of a good story "

                    ...small steps....

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                    • #40
                      Originally posted by Paleobird View Post
                      Yes. If you are training heavy, then you should aim for the upper end of that range.
                      So, your ideal weight is 110ish? Are you pretty petite?
                      Well somewhere between 110-115 is the range I was thinking, I won't really know until I look in the mirror and like the results. I am 5'2".
                      Last edited by CrissyTibby; 08-22-2012, 06:53 PM. Reason: forgot my words
                      Never give up on anything you can't go a day without thinking about - Tony Horton

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                      • #41
                        Originally posted by CrissyTibby View Post
                        Well somewhere between 110-115 is the range I was thinking, I won't really know until I look in the mirror and like the results. I am 5'2".
                        Ya. See I'm 5'10". That gives me a little more leeway. I would say 110 is about right for you. There is that old formula of 100lbs plus 5lbs for every inch over 5 feet. I did all the fancy BMI calculations on several sites and they all averaged out to 150 for me which is exactly 100lbs plus 10x5. Sometimes "rules of thumb" actually work.

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                        • #42
                          Hi all, I have been lurking for a little while and have been following PB for 5 weeks. I have not lost any weight to speak of. I am 5' 6" and weigh about 140. I have always been an active person, lots of running, hiking, biking and lifting. This past weekend I hiked both days for at least 5 hours each day. I am a little frustrated in that I have not seen a change at all in my weight or in how I feel. Below is an example of my daily meals. I was thinking of increasing my fat and decreasing my carbs and protien.

                          B: 2 eggs, 1/2 natural sausage with veggies

                          S: handful of almonds

                          L: Chicken thigh with skin on, lots of veggies and an apple

                          D: BAS with ground beef

                          per The daily plate : 66 gram protien..approx 25%, 77 gram carbs...approx 28% and fat 56 grams...approx 46%

                          Looking at this I probably should decrease the carbs a bit and increase fat. My question is what do you eat to increase your fat? I know some eat avacodos. Any other ideas? I love nuts..but they are high in calories. Thanks!

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                          • #43
                            Oh and I should have mentioned that I do have hypothyroidism (since 1989) and I am a female. From my reading/research people with thyroid issues should not go VLC. Not sure if I am missing something or not.

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                            • #44
                              Originally posted by sbhikes View Post
                              You don't suppose that maybe 3000 calories was a tad high?

                              People don't quite understand the low carb thing. The object isn't to stuff yourself with as much fat and calories as you can. It's to adjust to where your body can feed off its own fat so you can eat less and supplement the deficit with your body fat. Otherwise, if you are not adjusted, or if you are higher carb but can't access your own body fat (like if you are insulin resistant), you basically lose weight by whiteknuckling it through some pretty awful hunger, which becomes a battle of wills you will probably lose.

                              As for carb flu and brain fog, I had it really bad. Fortunately I managed not to talk to anybody during that time and I made it through. I felt like I could think okay, I just couldn't speak. I'd be like 10 minutes behind the conversation or something.
                              Well, I eat on average 3000 now, too....just more carbs. I vary between 2000 and 4000.
                              My chocolatey Primal journey

                              Unusual food recipes (plus chocolate) blog

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                              • #45
                                Originally posted by solobiker View Post
                                Hi all, I have been lurking for a little while and have been following PB for 5 weeks. I have not lost any weight to speak of. I am 5' 6" and weigh about 140. I have always been an active person, lots of running, hiking, biking and lifting. This past weekend I hiked both days for at least 5 hours each day. I am a little frustrated in that I have not seen a change at all in my weight or in how I feel. Below is an example of my daily meals. I was thinking of increasing my fat and decreasing my carbs and protien.

                                B: 2 eggs, 1/2 natural sausage with veggies

                                S: handful of almonds

                                L: Chicken thigh with skin on, lots of veggies and an apple

                                D: BAS with ground beef

                                per The daily plate : 66 gram protien..approx 25%, 77 gram carbs...approx 28% and fat 56 grams...approx 46%

                                Looking at this I probably should decrease the carbs a bit and increase fat. My question is what do you eat to increase your fat? I know some eat avacodos. Any other ideas? I love nuts..but they are high in calories. Thanks!
                                I haven't really had any weight issues, so have not really looked too deeply at the whole balancing of Macro's, but they don't look too bad to me as they are.
                                I agree with the Hypothyroid issues I wouldn't go too hard core on the low carb thing, if you are holding in the 50-100g range your body should begin to fat adapt gradually.
                                Have you thought about drifting into a 16/8 intermitant fasting protocol, so pushing breakfast back a bit later, then skipping it altogether and going down to 2 meals/day, this will extend the overnight fast and increase the rate of fat adaptation?
                                Others with more specific weight or thyroid experience may give you a better guideline.
                                Last edited by Omni; 08-22-2012, 08:35 PM.
                                "There are no short cuts to enlightenment, the journey is the destination, you have to walk this path alone"

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