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

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  • #16
    Shrinkinglo- have you tried Tomi's version of fried eggs? One whole egg, plus 2 yolks. Toss the extra whites. I call it the Triclops, and it is becoming one of my favorite new breakfasts. Brings the fat up near 80% without too much extra protein(since I like to have sausage with my eggs). Some people have difficulty keeping the protein at moderate portions, and this is a good way to not overload at breakfast.

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    • #17
      Hi all. My January recap:

      SW: 197
      CW: 186

      Total weight loss: 11 lbs

      Measurements: nothing significant to report. Last time I measured was in November, so the results would not be authentic to EMF anyway.

      Non-scale victories: more control over sugar cravings, looser fitting clothes (despite what the tape measure says), and a new found love for cream cheese clouds!! Oh, my ring is spinning again and my watch is loose.

      I plan to continue. Currently, I'm 5 days into the perfect keto diet after last week's dinner out for DH's job (absolutely no control over the food served, but was told certain foods would be served, made the best decision I could, then learned the menu changed and absolutely nothing would fit the plan). I believe I am starting to enter back into keto, but I'm not deep yet.

      What I learned: 1 day of poor eats will yank me out of keto, make me feel horrible, give me terrible acne for days, put on 4-5 lbs that take all week to get rid of again, and makes it so terribly hard to get back into keto/stay there b/c of horrendous sugar cravings.

      February goals:
      Stay the course with no cheat days (cream cheese clouds are cheat enough for me, honestly)
      Hit the gym regularly
      Work on flexibility (my IT Band is tight and making my hip/knee hurt)

      Carbs: 38 or fewer grams
      Protein: 75 gm
      Fat: 117 gm
      Calories: 1500 (except on exercise days when I can go higher per MFP)
      Primal since March 5, 2012
      SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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      • #18
        Originally posted by Sabine View Post
        Shrinkinglo- have you tried Tomi's version of fried eggs? One whole egg, plus 2 yolks. Toss the extra whites. I call it the Triclops, and it is becoming one of my favorite new breakfasts. Brings the fat up near 80% without too much extra protein(since I like to have sausage with my eggs). Some people have difficulty keeping the protein at moderate portions, and this is a good way to not overload at breakfast.
        Thanks sabine - I do like a sausage as well so will try this.

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        • #19
          ** The BMR Calculator on the first post says my BMR is 1612. MFP says my BMR is 1524. Not sure which one to believe. Why is it so low???
          Primal since March 5, 2012
          SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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          • #20
            Jenn, 1612 would be your non movement burn. There is a link on the same page for doing the Harris Benedict calculations. Not sure how MFP does it.

            Harris Benedict Equation

            sedentary BMR x 1.2
            light activity BMR x 1.375
            moderate x 1.55
            very active x 1.275
            extra active x 1.9

            The BMR calculator in the first post has been accurate for me based on my GoWearFit info.
            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

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            • #21
              Ooooow forgot to mention my goals for February.

              Not sure what my weight is as I have stopped weighing myself.

              Goals for February:

              Current size: 18 (UK)
              Feb Goal Size: 16

              To reduce my "off plan" eating to a few days.

              Stick to my p90x exercise plan

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              • #22
                Started January at 192.7 and yo-yo-ed all over the place ending up at 191.9 in spite of seeing 187.0 during the month. Obviously tracking is a tool I'll have to use.

                Starting February at 189.6. We'll see where we go from here.

                Feb goals~
                Get comfortable tracking
                Crank up the outdoor projects for more exercise
                I would love to end the month at 180 to 184 but I am not going to hold my breath.

                Taking Feb starting measurements now.
                Of all the paths you take in life, make sure a few of them are dirt.

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                • #23
                  I will also take measurements before bed tonight and jot them down. I at least want to see if there are any changes in my waist, and arms for the next month. Bust I am not too concerned with. I probably won't lose much there. I have decided clothing wise, I will not get anything new until next month. I will make belts work for me until then. Considering that my birthday is 3/6, it would be nice to have a good loss to celebrate and have to get some new clothes then.
                  Georgette

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                  • #24
                    shrinkinglo, a good general rule of thumb, if you are trying to release fat, is to say that you take your target carbs (lets say 30g for arguments sake). Then 2x's that is your general protein goal (so that would be 60g using my 30g example). Then your fat goal would be about 2x's the protein (that brings you to 120g using my original example). So...

                    Carbs =30g or less
                    Protein =60g or less (this number coincidentally is also pretty much you HSIS number in kg)
                    Fat = 120g or more

                    To get the calorie goal, multiply carbs and protein by 4 calories and fat by 9 then add the numbers up..
                    4x30=120, 4x60=240, and 9x120=1080 add them together and you get 1440 calories.

                    It is hard to be able to give guidance on what you are eating if you haven't set up the goals. Unless what you are looking for is to just stay within a range of percentages and you aren't worried about the numbers. But a glance at your numbers for today and I would say you are a tad over on your protein, which we have all had to work with a bit! Your carbs are on the low side, but I think generally shooting low on those as long as you are feeling good is probably a good thing.
                    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


                    • #25
                      Originally posted by Sabine View Post
                      Shrinkinglo- have you tried Tomi's version of fried eggs? One whole egg, plus 2 yolks. Toss the extra whites. I call it the Triclops, and it is becoming one of my favorite new breakfasts. Brings the fat up near 80% without too much extra protein(since I like to have sausage with my eggs). Some people have difficulty keeping the protein at moderate portions, and this is a good way to not overload at breakfast.
                      Let me also add............ 2 TB of butter or ghee! I also sprinkle on garam masala and cayenne pepper for an added mouth burst and metabolism boost! Some cajun seasoning would probably give it the same kick! enjoy...........
                      1. Love ME no matter what noises are screaming at me, or who is trying to tear me down.
                      2. Eat to heal
                      3. Move to live
                      4. Embrace today
                      5. Live with intention
                      6. Respect my body
                      7. Cultivate joy
                      8. Find my passion
                      9. Meditate on peace in my soul

                      Comment


                      • #26
                        thinking I am diving back into NK, my mouth tastes like the Army marched through it after a 10 mile hike through a muddy pasture.
                        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


                        • #27
                          I'M SO FREAKIN' EXCITED!!!! to start another month of EAT MOAR FAT! Thanks, Paula, for starting us out on a new thread and taking the time and brain work to put together such a great opening post! I'm impressed at how thorough it is! You get bacon points!

                          I'm starting the month at 178 on the nose. Total lost in Jan = 7 pounds. I don't measure body parts (thats just freaks me out too much)

                          Goals:
                          - to continue to lose weight (duh!)
                          - to find and use new recipes
                          - to get through 1 week vacation (RVing down the coast) without too many nutritional blunders!
                          - to keep fats as near to 70% as possible, carbs as near to 10% as possible, and proteins to fill the remaining 20%.
                          - to walk my 2.25 miles 20 of the 28 days in February!!!!!
                          1. Love ME no matter what noises are screaming at me, or who is trying to tear me down.
                          2. Eat to heal
                          3. Move to live
                          4. Embrace today
                          5. Live with intention
                          6. Respect my body
                          7. Cultivate joy
                          8. Find my passion
                          9. Meditate on peace in my soul

                          Comment


                          • #28
                            Originally posted by demuralist View Post
                            shrinkinglo, a good general rule of thumb, if you are trying to release fat, is to say that you take your target carbs (lets say 30g for arguments sake). Then 2x's that is your general protein goal (so that would be 60g using my 30g example). Then your fat goal would be about 2x's the protein (that brings you to 120g using my original example). So...

                            Carbs =30g or less
                            Protein =60g or less (this number coincidentally is also pretty much you HSIS number in kg)
                            Fat = 120g or more

                            To get the calorie goal, multiply carbs and protein by 4 calories and fat by 9 then add the numbers up..
                            4x30=120, 4x60=240, and 9x120=1080 add them together and you get 1440 calories.

                            It is hard to be able to give guidance on what you are eating if you haven't set up the goals. Unless what you are looking for is to just stay within a range of percentages and you aren't worried about the numbers. But a glance at your numbers for today and I would say you are a tad over on your protein, which we have all had to work with a bit! Your carbs are on the low side, but I think generally shooting low on those as long as you are feeling good is probably a good thing.
                            Thank you so much for that Dem. I am going back too the drawing board and will rejig my figures and work from there. would like to be spot on because I have 100 pounds to lose and I would like to get rid of my PMT.

                            Comment


                            • #29
                              February Goals: Stay at 80% as much as possible (with a scheduled FAIL on February 9th when Lady Friend forces me out of my self-imposed and cherished introverted isolation to mingle with other people at a fancy restaurant for dinner*).

                              I started at 70% (67-73%) fat a week or so into January and my body did nothing for two weeks. Frustrated, I bumped it up to 80% (78-81%) and went down about six pounds in four days. However, I'm also battling a nasty cold which has reduced my appetite, so I can't lay all the olive wreaths at the feet of 80% yet. Need more data. And need to be rid of this horrid virus which saps my will to live and turns me into a big whiny baby.

                              My college major was Ancient Greek and Latin, not nutritional science or anything remotely respectful or useful, so my best guess is that because I am largely sedentary, the calories I took in at 70% were fine to maintain but not to lose. Bumping up to 80%, I am satiated at fewer calories. But again, this is not my area of expertise. Hope February holds good things for all of us!

                              * Damn you, Lady Friend! * shakes fist *
                              JOIN THE PANDA SHOW!!! Primal With A Side Of FABULOUS and PANDALOONERY!

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                              • #30
                                Interested to see a daily meal plan from some of you working with 70-80% daily fat.. Not sure how you accomplish this, while keeping protein low, without drinking oil or just spooning big scoops of butter in your mouth..
                                Last edited by abc123; 02-01-2013, 10:25 AM.

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