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

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  • Figuring by the rest of your post I am guessing that you weigh 211lbs so about 96 kilos....now we have been using our ultimate goal weight in kilos to figure the equation. I dont know what your goal weight is but if it were 150lbs your equation would look like this.
    150lbs=68 kilos
    61-75g protien per day
    34g max carbs
    136g aprox of fat

    For a total of (272+136+1224)=1632 cal per day
    75% fat
    8% carb
    17% protein


    For

    Comment


    • qqemokitty, fruit may be just as troublesome as sugar soit is probably just as well that you don't eat it. Our LCHF recipe group has a discussion thread with 2 links that provide ideas for healthy fats for NK. Many are portable.

      ez2cy, from the original equation HSIS is your Hot Stuff in Swimwear goal weight. Not necessarily what you will really hit. Once you have that number you convert it to kg (google "convert pounds to kg") and roughly that number ends up being your protein grams, half that is the number of carb grams, and twice the protein the number of fat grams. Know that it took most of us a couple of weeks to get things dialed in. This is a lifestyle plan, and as such taking a week or more to get it right is a drop in the pacific time wise. So relax, stress hormones make it harder to lose the fat!

      K stands for Kilocalorie (which is the "correct unit of measure", but Americans say calorie) you multiply the number of carb grams by 4 because a gram of carb equals 4 calories, a gram of protein equals 4 calories and a gram of fat equals 9 calories.

      When you change your signature, it will change in all the posts your have ever made on here.

      p.s. I am pretty sure Pebbles' binges stopped when she got her fat up to 80%.
      Last edited by demuralist; 02-04-2013, 05:49 AM.
      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


      • [QUOTE=ez2cy;1083250]
        Originally posted by Pebbles67 View Post
        .
        I weigh 211.5 KIlo's....BMR of 1880, so my protein is? the 211? Carbs divide by 2 so 106? Am I getting this?

        If anyone could tell me what my numbers are suppose to be it would be great.

        I haven't stepped on a scale in awhile and just about had a heart attack. God I yo yo bad!!!!!!!

        Started last Feb at 235 lbs....got down to 190 in 2 months....and now back up to 211? YIKES

        HOw do you spell HELP?
        lol

        211.5 kg= 465 lbs...... What is your ideal weight in pounds? Take that number divide by 2.2 to convert it to kilograms.
        Protein range is your number from above multiplied by 0.9, for the low end of the range and 1.1 for the high end of the range.

        Carb rang is weight divided by 2

        Fat range is the raminder of your calorie target. To figure this takes a little more math.... not calculus, just basic math.

        Determine what your target calorie count is (1500, 1800, 2000,) Take your protein numbersm multiply them by 4 to give the calorie values. Take your carb number and multiply it by 4 to get the carb calories. Add these 2 numbers and subtract that from your target calorie range. Those are your fat calories. Divide that number by 9 to get the fat grams

        So, as an example, your lookin hot weight in lbs is 180. That is 81.8 kg

        Protein 81.8 x 0.9= 73.6 grams (low end) which is 294.4 calories
        81.8 x 1.1= 90 grams (high end) which is 360 calories

        Carbs 81.8/2= 40.9 grams which is 163.6 calories

        To figure fat, pick a target calorie goal, in this case 1500 calories per day. Add the carb and protein calories together, and get 458 calories on the low end, and 523.6 on the high end.. subtract those from your calorie goal

        Low end 1500-458= 1452 divide by 9= 115.7 grams of fat

        High end 1500-523.6= 976.4 divide by 9= 108.5 grams of fat

        In this example, this person would have macros that look like:

        Protein 73.6 to 90 grams per day

        Carb 40.9 grams per day

        fat 108.5 to 1115.7 grams per day

        Comment


        • Hi there,

          I am wondering if someone could help me figure out what my numbers should look like?

          I am female 5'1.5
          cw 139.5 lbs
          gw 120-125 lbs

          I have been adding fat since last Friday and my average numbers have been:

          Calories around 1400-1500
          Fat 70% or more
          Protein around 20%
          Carbs usually around 5%

          Do these numbers look right?

          Created by MyFitnessPal.com - Free Calorie Counter

          Comment


          • lala, those numbers look pretty good,
            120lbs is 54kg so that is 54g of protein, 108g of fat and 27g of carbs.
            Multiply the 54g by 4 calories and you get 216, 108x 9=972, 27x4=108.
            Adding all of that together, I would say you should be shooting for a bit closer to 1300 total calories, UNLESS, what you are doing currently is working and you are losing 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


            • Today's gonna be a hard day. Didn't sleep well last night, hafta drop Geek off at the airport, office lunch meeting with precious few options (if any), work out after work if sleep doesn't overrule that, and some stuff I need to get done.
              Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, steak in one hand, chocolate in the other, yelling "Holy F***, What a Ride!"
              My Latest Journal

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              • Originally posted by demuralist View Post
                lala, those numbers look pretty good,
                120lbs is 54kg so that is 54g of protein, 108g of fat and 27g of carbs.
                Multiply the 54g by 4 calories and you get 216, 108x 9=972, 27x4=108.
                Adding all of that together, I would say you should be shooting for a bit closer to 1300 total calories, UNLESS, what you are doing currently is working and you are losing weight.
                Thanks a lot . I weighed myself last Wednesday and was sitting at 141.8. I started adding more fat on Friday and weighed myself Sunday and I was 139.5 . I am crediting this to upping my fat .

                Created by MyFitnessPal.com - Free Calorie Counter

                Comment


                • Over 2 lbs in a few days?

                  Wow....good for you.
                  55 yr old male


                  07/01/2013

                  Weight; 199
                  Chest; 41.5
                  Waist; 42
                  Hips; 40
                  Thigh; 22.5
                  Calf; 15
                  Bicep: 13
                  Forearm; 11.5
                  Neck; 17

                  07/20/2013

                  Weight; 200
                  Chest; 42
                  Waist; 42.5
                  Hips; 39
                  Thigh; 23
                  Calf; 15
                  Bicep: 13
                  Forearm; 11.5
                  Neck; 16

                  Comment


                  • Originally posted by ez2cy View Post
                    Over 2 lbs in a few days?

                    Wow....good for you.
                    Thank you!

                    Created by MyFitnessPal.com - Free Calorie Counter

                    Comment


                    • ez2cy Here are my best tips for night bingeing.
                      1)Yes, get the fat up to 70+%. I went to 80% and that has made a huge difference. Keep the total carbs below 50. I do not look at net carbs. BUT nutrition is only part of the answer.
                      2)Get sleep in line. I take magnesium and 5htp just after dinner to help with sleep. Night bingers also have low serotonin levels in the evening so 5htp works for that.
                      3)Emergency supplement. Get some L-glutamine powder. When a strong urge to binge hits, put 1 tsp of the powder under your tongue and let it dissolve. This tells your brain that it is getting carbs, so the mental obsession will stop. It works. I used it twice over the weekend.

                      I am on my 20th day Binge free.
                      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


                      • Yep, that is great, I would stay the course, you can always drop to the lower numbers if you hit a stall.
                        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


                        • Originally posted by demuralist View Post
                          Yep, that is great, I would stay the course, you can always drop to the lower numbers if you hit a stall.
                          Thanks again ! I just need to stay off of the dreaded scales! I am trying to weigh once a week. But every morning they seem to call out my name lol. I have been doing better though, just jumping on them every few days. It amazes me that I can give up sugar,grains,dairy and ALCOHOL,but cannot stop weighing myself .

                          Created by MyFitnessPal.com - Free Calorie Counter

                          Comment


                          • Congrats pebbles, 20 days binge free is awesome. I used to binge as well and I know how strong the cravings can be. :-)

                            Comment


                            • I weigh every day I have since I hit my highest weight, 50lbs ago. Weighing daily helps me see how even a little cheat can upset my progress. It also helps keep me honest about where I am when I was 225 I didn't realize how much I had put on. Not weighing myself lets me claim ignorance.

                              Comment


                              • Originally posted by foodiegoneprimal View Post
                                I weigh every day I have since I hit my highest weight, 50lbs ago. Weighing daily helps me see how even a little cheat can upset my progress. It also helps keep me honest about where I am when I was 225 I didn't realize how much I had put on. Not weighing myself lets me claim ignorance.
                                I agree! But I find with me if I go up .2 on the scale it effects me mentally. It's amazing to me the "power" those little numbers hold over me.

                                Created by MyFitnessPal.com - Free Calorie Counter

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