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Eat More Fat! The Nutritional Ketosis Challenge continues...

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  • Today feels like a good day. Enjoy my mini vacation before I start my new job. Going to a start a gym membership for my husband and I today and go workout. Just had my bpc coffee and beef bone broth with bouillon. Working on getting a bit more water in me before I begin my workout.
    Georgette

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    • I've been reading about low sodium levels this morning and it can also be caused by drinking too much water.

      Oh, so much we have to think about that our ancestors didn't.
      Of all the paths you take in life, make sure a few of them are dirt.

      Comment


      • Originally posted by Ddraig Goch View Post
        Thanks both for confirming what I already thought. I shall ask for the burger with no bun & some salad & take my own dressing
        just an fyi, in case you forget your dressing, you could always ask for vinegar and oil, and usually something like a blue cheese dressing will be relatively safe for every once in a while. I know that there is a probability that they use less than desirable oil sources, but the rare occasion is not going to do that much damage. Also watch out for the condiments on the burger, that is where you will often find hidden sugar.
        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


        • I Know I drink a lot of water. Anywhere between 80-120 oz a day. Interesting.
          Georgette

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          • Hi all. Not caught up yet, but too anxious to read through all the new posts - 8 pages of them. Oy!

            I'm starting fresh today. I'm doubling up - 21 day sugar detox and EMF. I have no obstacles to worry about until March 30th (my grandmother's 75th birthday) and the obstacle there is going to be grain free cake (my aunt has jumped on the gluten free approach as well so I shared with her the gluten free cake mixes out there. She plans to make one for the party). Anyhow, that's almost a month away at this point, so I have plent of time to regain control.

            Need to read through the Fat Fast cookbook to see what kind of things I can use to boost fat.

            Also, posted in the recipe group an eBook with low carb breakfast ideas in it. I got it for $5.99 after using a discount code you can find on the site. The book looks pretty good, but I haven't scrutinized it yet. The problem with eBook is that you can't scrutinize them before buying them, like you can if you go to a Barnes and Noble and buy a hardcover book... that's my only complaint regarding ebooks... there's no review period.

            Anyhow, wishing everyone a great start to the week.
            Primal since March 5, 2012
            SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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            • Originally posted by demuralist View Post
              just an fyi, in case you forget your dressing, you could always ask for vinegar and oil, and usually something like a blue cheese dressing will be relatively safe for every once in a while. I know that there is a probability that they use less than desirable oil sources, but the rare occasion is not going to do that much damage. Also watch out for the condiments on the burger, that is where you will often find hidden sugar.
              Thanks will report back

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              • Good morning everyone!
                I just need to give myself a public pat on the back: I went for an hour hike with just my dog yesterday morning - my first physical activity in a very long time. The weather was perfect and the desert is just starting to green up.
                Then I started preparing a dinner I was having for old friends visiting from out of town. I didn't want to change my menu to include anything non-primal, and I didn't want to have to explain anything either.
                I made a spinach salad with avocados, roasted grape tomatoes and full fat Italian dressing. Then I served three recipes from Everyday Paleo: Family Cookbook by Sarah Fragoso. Slow Cooker Chicken Curry served over Riced Cauliflower and Roasted Squash Bites. They brought two bottles of red wine (perfect!). Everything came out great, my guests loved everything, and nobody missed the absent starches. I was so proud of how everything looked and tasted! (I tried to take a photo but my camera battery was dead! Crap...).
                Anyway, I just wanted to share something good on a Monday morning... Hope everyone has a great week!
                "Just give me all the bacon and eggs you have. Wait, wait. I'm worried what you just heard was, 'Give me a lot of bacon and eggs.' What I said was, 'Give me all the bacon and eggs you have'. Do you understand?" - Ron Swanson

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                • Hello All!

                  I am working on getting back into ketosis, with the goal of losing weight. I had surgery in Jan with a really tough recovery, was eating for pain control (not good) and exercise restrictions. Now fully cleared for activity, and need to get back into the swing of things!

                  I have been working out hard and clean paleo eating for about 3 weeks now, with only a 2 lb weight loss. Frustrating. Last week I realized that I need to get back into ketosis, so started modifying eating accordingly. I am now doing a 16-18 hour fast daily (through breakfast), then lunch and dinner with no snacks between or after. I have been using MFP to start tracking, and working on getting my macros under proportion. I am amazed at the quick add up of calories!

                  For example, today (so far):

                  Tea with 1 tb HWC (alright, for the purists, I technically 'broke' the fast here with 20 cals)

                  Lunch: Salad with
                  @ 3 cups lettuce, celery, cabbage, carrot (a little)
                  1/2 can sardines
                  1 HB egg
                  1 slice bacon, chopped
                  1/6 cup sunflower seeds
                  2 Tb olive oil
                  splash balsamic vinegar

                  For a grand total of 720 calories!! My goal in 1200/day, so I have 480 left over for the day. Macros for this salad are dead on 77/15/7, but kripes a 480 calorie dinner is tough! Any suggestions on how to modify this?

                  I am exercising 5 days/week, with boosting daily activity also (more walking). Hoping to see some forward progress soon. Yesterday during a fasted workout I finally hit stinky ketosis breath, so maybe I will start losing soon.

                  I am a 38 y.o female, 5'5", 170 lbs right now. Goal is 140. I will be weighing frequently, as my issue is ignoring the scale and saying 'I feel thinner!" with a heavy dose of denial. I need that objective check in to keep me on track.

                  Comment


                  • Originally posted by Ddraig Goch View Post
                    This has been a revelation to me too since starting EMF. I used to quite happily eat a large chicken breast in a single portion & think I was being good. Now I know a correct portion size for me is approx 3oz a single chicken now lasts me 5-7 meals instead of 2, which is great news since I am on a stupidly tight budget at the moment. It also means, of course, that eating grass fed or organic should not break the bank as the extra cost can be off-set by the money saved using the correct portion control

                    NB: I used to buy a small kebab (meat & salad only) from the local vendor occasionally & split it into 2 meals. Now I would have to split it into 3 to keep within my daily macros

                    I think a lot of the western worlds obesity issues have stemmed from fast food vendors & restaurants introducing stupid portion sizes.
                    ohmygosh.. this!
                    Karin


                    Created by MyFitnessPal.com - Free Calorie Counter

                    What am I doing? Depends on the day.

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                    • Originally posted by desertcreature View Post
                      I just need to give myself a public pat on the back...Anyway, I just wanted to share something good on a Monday morning... Hope everyone has a great week!
                      Great job!!!

                      Originally posted by Unicorn View Post
                      I am a 38 y.o female, 5'5", 170 lbs right now. Goal is 140. I will be weighing frequently, as my issue is ignoring the scale and saying 'I feel thinner!" with a heavy dose of denial. I need that objective check in to keep me on track.
                      Don't really have any suggestions for dinner calories...I'm still struggling a bit to get my macros right. I have to weigh everyday to keep myself on track...I definitely have a denial streak.
                      __________
                      Donna

                      My current diary: http://www.marksdailyapple.com/forum/thread100765.html
                      My original diary: http://www.marksdailyapple.com/forum/thread77760.html



                      Created by MyFitnessPal.com - Free Calorie Counter

                      Comment


                      • Unicorn By my calculations, You should be eating 1536 cals 140 lb = 64 KG

                        64g protein
                        32g carb
                        128 g fat

                        This is based on the formula in the first post of this thread and is a good place to start.

                        Your BMR (cals your body would burn in a coma) is about 1500 as well. You should not eat under your BMR. You could force your body to slow down your metabolism. With exercise you are burning 2000 cals.
                        Last edited by Pebbles67; 03-04-2013, 11:25 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


                        • desert creature Awesome job! I need to use that cookbook. I own it too.
                          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


                          • Originally posted by Pebbles67 View Post
                            Yes. This is a new book written by Phinney and Volek. The same guys who wrote "The Art and Science of low carb living".
                            Thanks, I'll go have a look.

                            Comment


                            • Originally posted by Unicorn View Post
                              For example, today (so far):

                              Tea with 1 tb HWC (alright, for the purists, I technically 'broke' the fast here with 20 cals)

                              Lunch: Salad with
                              @ 3 cups lettuce, celery, cabbage, carrot (a little)
                              1/2 can sardines
                              1 HB egg
                              1 slice bacon, chopped
                              1/6 cup sunflower seeds
                              2 Tb olive oil
                              splash balsamic vinegar

                              For a grand total of 720 calories!! My goal in 1200/day, so I have 480 left over for the day. Macros for this salad are dead on 77/15/7, but kripes a 480 calorie dinner is tough! Any suggestions on how to modify this?

                              I am exercising 5 days/week, with boosting daily activity also (more walking). Hoping to see some forward progress soon. Yesterday during a fasted workout I finally hit stinky ketosis breath, so maybe I will start losing soon.

                              I am a 38 y.o female, 5'5", 170 lbs right now. Goal is 140. I will be weighing frequently, as my issue is ignoring the scale and saying 'I feel thinner!" with a heavy dose of denial. I need that objective check in to keep me on track.
                              What I usually do is to track everything I want to eat, before I eat it, in MFP. Then I look at the macros and totals and see if it is workable-ie. are the numbers falling in line and do I have enough left for the rest of the day. I have now gotten into the habit of pre-tracking the whole day, this gives me better control to decide where and how I want to spend my macros.

                              For today, fish and chicken are pretty cheap caloried nutrition, as well as leafy greens say some spinach with a cream sauce.

                              p.s. I don't think there are any purists on this thread (at least I hope not).
                              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


                              • This was the first day in about 2 weeks I've worked out and OMG, I could definitely tell a difference in my lifting ability. I was still using the same weights I always have (12 pound dumbbells) but they were so much lighter? I ended up increasing my reps and the slowed down the moves and got a killer workout in. Felt good, real good.
                                Georgette

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