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  • Originally posted by Kymma View Post
    The meat/protein issue is my personal biggest hurdle. It is a perception issue more than a hunger issue. I am always high on protein, my range is 65-79g and I tend to hover between 100-112g. That will be my focus next week, reduce protein. I know the problem is I eat 7-9 oz for dinner. I just need to cut it in half and figure out if an addition of something else will be necessary. Is it perception of amount of food needed, or is it that I will be hungry. I have to try to figure that out. I may get a food scale to help with this effort.

    My standard day:

    B: Avocado Smoothie and 2 cups of coffee with 2-3 tbsp HWC

    L: 4 oz of boar's head deli meat, 1 cup of veg, 1-2oz of cheese, maybe some olives thrown in, or I get lunch fajitas or salads at a local Mexican place

    D: 7-9 oz of meat, veg, cheese

    butter in veggies or meat cooked in it, bacon grease, bacon added to things, ghee, etc.

    I am having success even without the protein macros being on target, would like to see what getting in exercise and protein g lower would do.
    This used to be me. I am amazed now that 3-4 oz max is quite a bit. It leaves room for more fat! My mom and I went to a restaurant. A dinner portion of pork chops was 2 chops.. we split it and each one was not more than 4 oz. It works, you just have to adjust your thinking.
    Karin


    Created by MyFitnessPal.com - Free Calorie Counter

    What am I doing? Depends on the day.

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    • Originally posted by canio6 View Post
      Well, goal weights are tricky. I (in my humble opinion) look good at 200. I look thin at 180. Apparently I am supposed to weigh somewhere between 149-168. So I was going with 170 and using P's macro numbers.
      Yeah, when I was 205# I was at my best weight. I'm 6'2" and when I weighed 180# I looked really thin, but I think that's the usual height-weight rec from ye olde charts. No thanks...

      Comment


      • Canio and Jan11, do either of you do heavy lifting? Heavy lifting would require more protein, I would think. The problem with protein comes in when it's NOT being used for building or repairing. So if you're not doing much in the gym, there isn't much need for protein. And any protein not used for building turns to sugar. But if you're lifting regularly, maybe you wouldn't need to reduce the protein so much?

        Jan this may be what is keeping you from reaching ketosis. Do you do any kind of testing? Blood, urine? What makes you think you're NOT in ketosis? Maybe you are?

        Canio/FW, very nice to see some gentlemen here.
        Primal since March 5, 2012
        SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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        • Originally posted by canio6 View Post
          It is working, but I always like to check out new ideas and see what people are doing. I appreciate all the replies I've gotten. New information is good to have
          True. Have you input your typical day into fitday?It might be interesting to see what your percentages are. Then if you wanted to you could up your fat percentage based on that information.

          EDIT: I saw what you posted in my journal.
          Last edited by Pebbles67; 01-24-2013, 09:47 AM.
          Primal since 9/24/2010
          "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

          Created by MyFitnessPal.com - Free Weight Loss Tools
          MFP username: MDAPebbles67

          Comment


          • I have a few more questions, and I have to apologize because I feel like I should be able to figure this all out on my own rather than bother everyone with this stuff. I have a tendency to jump into something before I fully understand it and then if/when it isn't working I get frustrated and give up. This time I don't want to do that, I want to give this a full run to see if it will work for me. Also, I should apologize if this gets to be a long post.

            I'm at a decent weight with really only 10 pounds to lose to be at my ideal weight, what I'm actually looking for is a way to cut my body fat % from 25 to 18. I haven't been able to lose any weight for quite a while now and I'm starting to feel desperate because my husband said I'm gaining weight in my legs (I think this has something to do with my abdominoplasty to fix my severely stretched abs, and body fat shifting to other areas). Anyway, I'm starting a 5 day a week workout that should help lower my body fat %, but I want to make sure I'm eating right so that my workouts are effective.

            I've been testing with ketostix to see how I'm doing and they're always in the trace or small range. Yesterday I went above 50g carbs and my test came out negative this morning. So I'm assuming that I have to stay below 50g to get into ketosis and I have to go really really low to get into deep ketosis? Or is it one of those things that when you're in ketosis you're in and there's no varying degrees. I do notice when I go lower than 50g carbs I wake up hungry and am not able to make my daily 16 hour fast. I'm wondering if I'm over thinking this whole thing and making it more complicated than it really is.

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            • What is your protein like? If you eat too much protein, that'll prevent you from reaching ketosis as well.

              I find that my carbs have to be way low - like in the 30's, in order to register higher than a trace on the ketosticks.

              That being said, sticks are not very accurate from what I'm told, and blood is better. Additionally, the longer you're in ketosis, the better your body is at processing ketones, and will toss fewer away in the urine, making ketosticks a poor measure of ketosis.

              not sure if any of this helps you or not... I hope it does.
              Primal since March 5, 2012
              SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



              Comment


              • Erin, Yes, there are varying degrees of ketosis, but you can only measure that by a blood monitor.

                FYI for all. The blood ketone monitor is not terribly expensive, but the test strips run about $5.00 each. I hope to buy one and test every other week or so.

                Ein, I always end my day with herbal tea and 1 tbsp of CO. No hunger and I sleep really well.
                Primal since 9/24/2010
                "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                Created by MyFitnessPal.com - Free Weight Loss Tools
                MFP username: MDAPebbles67

                Comment


                • I've only been tracking for a few days and can see on most days my protein is about 70g and my carbs vary from 35g to 50g with most days closer to 50g. I blame this on my husband making bacon wrapped dates, but now that I can see where the problem might be I can hopefully fix it. I forget that protein can take me out of ketosis, especially since I've been told I need to eat more protein.

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                  • Erin, what is your "goal" weight? Cause 70g of protein is what my goal is and my goal weight is 160.

                    Jon, I honestly think that being a man probably allows you more calories and thus more protein (especially if you lift), I could rearrange my foods to allow for meat, I am just not a big meat eater anyway (I can pass up ice cream now too!). Have you read any of Dr. Attia's blog, especially his "what I eat" entry and "how can I lose weight"?
                    Chris
                    "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                    Unknown

                    My journal: http://www.marksdailyapple.com/forum/thread36279.html

                    My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                    Comment


                    • Wow this thread exploded! I thought I'd pop in to say I've been starting a predominantly high fat and low-calorie eating plan, although I try to keep my protein intake a little higher. It stays within a 1:1 g or 0.5:1 g fat : protein ratio (so fat is always calorically equal to protein or higher).

                      And I cycle my carbs, though 90% of the time going ultra low carb.

                      Comment


                      • Originally posted by calee View Post
                        Hi,
                        I've never heard of the SIBO test. Could you say more about it? More about the hormonal part? I hope your results come back with the best results!
                        SIBO- Small Intestine Bacterial Overgrowth - Welcome
                        This site has some good information about what SIBO is and how you can test for it.

                        What I did is get a test kit from the doctor's office. I had to send it in with payment ($135, not covered by insurance unfortunately) after doing it. The kit includes diet instructions. I had to follow a certain diet for 36 hrs prior to the test, and fast, only drinking water, for 12 hours immediately prior to the test. I timed it so I slept for most of those 12 hrs . The diet is much like a low-FODMAPs diet, but with some differences. The major things were no starches (but some squash and melons were allowed), no grains (but white rice and popcorn was allowed, as was corn or rice based cereal), no dairy, and very limited vegetables. An intro GAPS diet for three days probably would have worked for it (since that's mostly broth and meat, I think).

                        The test itself consisted of exhaling normally into this tube with a bag attached, after holding your breath for 5 seconds. Then you push a tube into part of the tube you breath into and it captures some of the air you exhaled. After the first tube, you drink some kind of sugar solution that's provided, and then repeat the tube-breath process every 20 minutes for 2 hours. After that, you can eat and drink. No exercise, food, or water during the test. I forgot to hold my breath before taking most of the samples, so I hope it comes out okay. The test is supposed to measure different gas levels that are being produced in your gut. That indicates whether there is an overgrowth of anything in your intestines. Too much hydrogen, or methane, for example.

                        I had my hormone levels tested sometime last fall. They took a blood sample 1 week prior to when I expected my (very regular) period. That is when you ovulate, roughly, and progesterone should be high. Mine was very low, all other levels (estrogen, testosterone, something else that I have forgotten) were in a normal range. I began supplement Vitex/chasteberry, which gets your body to produce my progesterone. I experimented with the dose a little and found that it gives me a lot more energy than I had before. I also experienced a spike in libido (considering it was practically non existent before, that's awesome for me). I'm hoping that I won't need to supplement this for more than 6 months and that my body will be producing enough on its own whenever I figure out this gut thing. I'm sure they're linked somehow, though I can't say how.
                        Depression Lies

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                        • Jon, I've gotten pretty good at at lower protein and veggies. I'm supposed to eat 136g fat, 62-71g protein and no more than 34g fat a day. On a typical day, I eat:

                          B-cup coffee w/3 tbsp whipping cream(sometimes unsalted butter), 2-3 pieces bacon, bone broth with butter and bouillon

                          L-usually a salad with low carb veggies meat ranch dressing or cream based soups or buffalo chicken dip with pork rinds

                          D-Bacon & eggs or whatever I make for the family that falls into the EMF requirements.
                          Georgette

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                          • Originally posted by Finnegans Wake View Post
                            Yeah, when I was 205# I was at my best weight. I'm 6'2" and when I weighed 180# I looked really thin, but I think that's the usual height-weight rec from ye olde charts. No thanks...
                            Yeah, but I am only 5'7" so perhaps I am fooling myself into thinking I look good at 200 and thin at 180. Bleh.

                            Comment


                            • Originally posted by jenn26point2 View Post
                              Canio and Jan11, do either of you do heavy lifting? Heavy lifting would require more protein, I would think. The problem with protein comes in when it's NOT being used for building or repairing. So if you're not doing much in the gym, there isn't much need for protein. And any protein not used for building turns to sugar. But if you're lifting regularly, maybe you wouldn't need to reduce the protein so much?

                              Canio/FW, very nice to see some gentlemen here.
                              I need to do some. It is in the works. Currently, not so much. Well, unless lifting my ass off the chair counts.

                              thanks!

                              Comment


                              • Originally posted by Pebbles67 View Post
                                True. Have you input your typical day into fitday?It might be interesting to see what your percentages are. Then if you wanted to you could up your fat percentage based on that information.

                                EDIT: I saw what you posted in my journal.
                                I imputed what seems a rather typical day and my % were something like 6% carb, 30% protein, and 64% fat. I use quite a bit of hvy cream in coffee.

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