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

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  • Originally posted by jenn26point2 View Post
    I knew that and don't fault you for doing so... just wondering which equation we should truly be using. I'm sure it's confusing as heck to the newbies to have two possible equations floating around for determining our macros.

    Personally, I like the HarrisBenedict version b/c it allows me to eat more.
    Hmmm, I did not see that being an issue. Everyone should set up their macros with the HSIS formula to start. The BMR calculations are really more advanced for those who exercise heavily or decide to use slightly different fat macros. For example the HSIS formula gives me too many carbs and not as much fat as I wanted, so I recalculated using BMR. Maybe I should not have put the BMR stuff in the first thread.

    I think I'll add a start here note.
    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 been posting here but haven't posted my macros or typical meals. I started out losing weight like crazy and have slowed down. I've only been doing this for 3 weeks and I'm not concerned about the slowdown...I get that it's a process but would like for someone to look over my stuff to make sure I'm not doing anything wrong already. I've made the decision to purchase a blood ketone monitor because I'm pretty analytical and need to know. :-)

      Goal - 90.7 kg
      Protein - 81-99g
      Carbs - 45g
      Fat - 180g



      BF - 3 Omega 3 eggs, 1 piece of bacon. Espresso with coconut milk and HWC
      Lunch - 8oz of pork spare ribs, 5 spears of asparagus, 1/2 c broccoli
      Dinner - 8oz of pork spare ribs, 1 c broccoli


      Yesterday
      Protein - 82g
      Carbs - 7g
      Fat - 161g

      Everything look ok? I do exercise 5 times a week. I either jog or swim laps.
      Thanks in advance for the help.

      Megan

      Comment


      • Yikes! My breakfast was fat-tastic at a whopping 84% (so good) it should balance out better with dinner...hah

        Comment


        • Originally posted by Tee View Post
          Hey Gang, just ran across this thread and I hope you'll all except a guy joining you.
          According to the information I have gained reading this thread, at my current weight,
          I should be consuming 3311 cals per day.
          Yes I weigh a lot for now. My question is how much fat should I be consuming a day?
          Thank you and I look forward to day day I can tell you I reached my beach body weight.
          Which I haven't seen since Jimmy Carter was in office.
          OK, well someone may have already answered this, but I didn't want it to get lost so I will give you my answer...

          I am thinking you figured your calories on your current weight. If you go to the first post of this thread there is an equation for you to use your beach body weight to figure out your protein/fat/carbs. Essentially you convert your HSIS to kg, and that is your approx protein intake, double that is your fat and half the protein is your carb intake (all in grams).

          Good luck!

          You are more than welcome, just be aware, sometimes a little TMI gets tossed around.
          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 valmason01 View Post
            Thank you! I really appreciate the smile. I need it today. I know my calories are not too low. And I have been eating junk carbs so of course that makes it worse. Thanks again for the hi and the smile!!!! (I can't figure out how to do multiple quotes in a reply, sorry about all the extra posts!)
            sent you a PM --

            Those junk carbs are like razor blades to us with fibro.........
            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


            • Originally posted by jenn26point2 View Post
              I *AM* in ketosis, though, so does it really matter?

              Nope, cause the details are gonna be different for everyone, so when you get down to that level of specificity it is going to be an N=1 experiment. Stick with what you are doing if it is working!
              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


              • Ok, the "Start here" helped for me. This clarified the HSIS...

                HSIS=63 kg(140lbs)=NOT want I want to weight but would be ideal in a rocking swimsuit Goal weight is 70kg=155lbs(feel great at this weight)
                Carbs=1/2 my HSIS weight=31.5
                Protein= HSIS in kg 63X1.1=69.3g protein
                Rest is Fat= HSIS weight in kg x's 2 (2 for lower end for weight loss)= 126 grams fat
                1134 calories in fat-close estimate
                277 calories from protein-close estimate
                126 caloires from carbs-close estimate
                ToTAL calories for weight loss= 1537
                Correct??? Please tell me yes!
                Last edited by adavison; 02-05-2013, 12:11 PM. Reason: math:)
                37 yof
                5'9

                Macros:
                70% fat
                20% protein
                10% net carbs
                1300-1500 calories

                SW:180ish
                CW:171
                GW:155

                Comment


                • Ok, a duh moment.

                  I think I came up with a really easy and great tasting breaky. Went to post it on the LCHF (did I get the letters right? geeez) but I don't see where I can post a "new" thread in it? Just reply to recipes already there.

                  What am I missing? Besides my keys, my first 3 wives, and 2 hottubs?
                  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 adavison View Post
                    Thanks for the replys!
                    I do both, because when I do net carbs it helps to ensure that I am eating the fiber I need to keep my IBD in check. But I keep my carbs under 30 and net carbs under 20.
                    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


                    • okay - I'm getting some keto-sticks - cuz I think trying to get that little stick to turn purple is a great motivator to stay on track!

                      any suggestions for a cheap source? -- okay - I'm finding on Low Carb Friends that Walmart has them on the cheap - and most people there cut them in 1/2 making 100 sticks for around 6 bucks. Going to walmart!
                      Last edited by tomi; 02-05-2013, 12:06 PM.
                      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


                      • So working towards 70% fat, for someone like me trying to gain a couple of pounds would look something like this.

                        Starting weight 92kg's .... Goal 95kg's

                        Protein = 85.5g's to 104.5g's .... 342/418 calories

                        Carbs = 47.5g's .... 190 calories

                        Fat = 237.5g's .... 2,137.5 calories

                        Calories sitting at roughly (if I use high end of protein requirement) =2745.5 a day

                        Richard
                        It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

                        Comment


                        • Originally posted by adavison View Post
                          Ok, the "Start here" helped for me. This clarified the HSIS...

                          HSIS=63 kg(140lbs)=NOT want I want to weight but would be ideal in a rocking swimsuit Goal weight is 70kg=155lbs(feel great at this weight)
                          Carbs=1/2 my HSIS weight=31.5
                          Protein= HSIS in kg 63X1.1=69.3g protein
                          Rest is Fat= HSIS weight in kg x's 2 (2 for lower end for weight loss)= 120 grams fat
                          1080 calories in fat-close estimate
                          277 calories from protein-close estimate
                          126 caloires from carbs-close estimate
                          ToTAL calories for weight loss= 1483
                          Correct??? Please tell me yes!

                          So you are pretty much the same as mine...

                          70kg goal weight
                          Protein 1.1 x 70 = 77g of protein (where did you get the 63 you multiplied by?)
                          Carbs .5 x 70 = 35g
                          Fat = 2 x 70 = 140g

                          77 x 4 = 308
                          35 x 4 = 140
                          140 x 9 = 1260

                          308 + 140 + 1260 = 1,708

                          Wait, why did you (I) multiply by 1.1? should have been 1, protein and HSIS number are the same.

                          So 70 x 4 =280, which changes your total calories to 1680, sorry.
                          Last edited by demuralist; 02-05-2013, 12:17 PM.
                          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 ez2cy View Post
                            Ok, a duh moment.

                            I think I came up with a really easy and great tasting breaky. Went to post it on the LCHF (did I get the letters right? geeez) but I don't see where I can post a "new" thread in it? Just reply to recipes already there.

                            What am I missing? Besides my keys, my first 3 wives, and 2 hottubs?
                            If you joined the group there should be a "post new discussion" button just above the discussions on the right.
                            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


                            • Great article on letting go of addictions and embracing the work of change 3 Steps for Change: Overcoming Addiction | The 21-Day Sugar Detox.

                              I have stepped off the reservation and trying to get back, so these articles are helping me today.
                              My journal: http://www.marksdailyapple.com/forum/thread70684.html

                              Comment


                              • Originally posted by demuralist View Post
                                So you are pretty much the same as mine...

                                70kg goal weight
                                Protein 1.1 x 70 = 77g of protein (where did you get the 63 you multiplied by?)
                                Carbs .5 x 70 = 35g
                                Fat = 2 x 70 = 140g

                                77 x 4 = 308
                                35 x 4 = 140
                                140 x 9 = 1260

                                308 + 140 + 1260 = 1,708
                                This is what I used..My HSIS not goal weight. Did I figure it wrong?

                                ***Start Here!***
                                Setting up a Macro Plan The goal is to reach a 70% plus Fat level while keeping Carbs below 50 and Protein at a moderate level. Use this formula to get started:
                                Adapted from the work of Dr Jan Kwasniewski author of The Optimal Diet.
                                First you figure up your IDEAL weight in KILOS. This is not necessarily the weight you are aiming for but it is your Ultimate HSIS (Hot Stuff In Swimwear) weight.
                                HSIS weight in kilos plus/minus 10% = range for protein grams/day
                                HSIS weight in kilos divided by 2 = upper end for carb grams/day
                                The rest of your diet is fat. HSIS weight in kilos x anywhere from 2 to 3.5 depending on your weight goals (lower to lose, higher to gain)
                                37 yof
                                5'9

                                Macros:
                                70% fat
                                20% protein
                                10% net carbs
                                1300-1500 calories

                                SW:180ish
                                CW:171
                                GW:155

                                Comment

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