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

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  • Oh I have another goal for Feb - drink moar water! I'm terrible. I just never experience thirst so can easily go the entire day without anything to drink after 12 noon or so. I will do it! Fat and water, fat and water, fat and water....
    be the hair that knots with my hair
    - - - - - - - - - - - - - - - - - - - - - -
    primal since oct. 1, 2012

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    • Originally posted by Neanderthal Betty View Post
      How do you determine how many calories you should aim for? MFP is telling me 1200, but that seems oddly low for some reason?
      What do you have your loss per week goal set at, and your activity level? It will raise or lower depending. I have mine at 1.5 lbs per week which gives me a 800 calorie deficit per day. For me, that's 1,400. On 2 lbs per week it had me at 1,200 which I did for a while but found it too low and went for 1.5 lbs instead which seems about right for me.

      Comment


      • I THINK I AM GOING MAD

        I am trying to work out my percentages but I keep getting confused. Could I ask for some help please?

        My stats are:

        5ft 5in

        Current weight:242 pounds
        Goal weight: 150 pounds
        Calories eaten now: 1600

        I do P90X 4-5 times a week

        and the weird thing is on MFP you cannot input your goals manually, you can only modify - so how do I input them once they have been worked out?

        Thank you
        Last edited by shrinkinglo; 02-02-2013, 02:12 AM. Reason: cannot spell :)

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        • I'd like to join!
          Current weight: 135
          Goal: 125
          Daily calorie maintenance:2000
          Calorie goal: 1200
          Carb intake: 25g
          Protie intake: 56g
          The rest fat!

          I'd also like to give the shangri la meathod a go. I think the fat intake will help and I'm hoping to control a binging/food obsession issue.

          I hope all these numbers look right?

          Comment


          • This thread is so quick - not sure I'll be able to keep up.

            Just posted this on the old thread but I'm so excited I'm going to post it again here & add my goals for this month. So sorry if you've already read it:

            "Started on a ratio of 17-3-80 1350 cals (my BMR based on LBM is 1395) on Monday & weighed today. 7lb lost! I can't believe it. I have never lost that amount in a month before, ever. As I have not been eating grains or sugar & restricting carbs to 5% for some months now I know it is not all water loss. Its amazing that such a simple change in diet - up the fat & lower the protein should make such a huge change. I was hoping for a lb loss as I have not been exercising at all this week & I thought 1350 cals would be too high. I am totally speechless.

            Have now got my exercise plan sorted thanks to PB fitness so hopefully will be able to keep it off next week"

            My goals for this month are:

            lose 8lb (this would get me into the 11's somewhere I haven't been for 20+ years) & 2% BF
            stick to exercise plan - LHT x3 (the four essential movements level 1, C25k x2 @60% HR, TM sprint x1, walk 10,000 steps/day)

            Its been so inspirational reading through this thread. Good luck everybody for Feb

            Comment


            • Originally posted by InSearchOfAbs View Post
              I'm also going to be taking my temperature and when it goes down, I'm going to overeat a pile
              of REAL FOOD carbs. I've been down the zero carb path before and I know that a few months in,
              something goes crazy, so hopefully the carb up will reset that and I can keep on keeping on.
              Can you expand on this a bit pls - I have been very low carb (10-12g) since last march & lost 33lb but in Nov everything just stopped & I gained back 7lb & stabalised (until I started EMF ) so your post has really intrigued me - what does body temp have to do with anything?

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              • Have just found the 'view last unread' button - I like this forum more & more

                Comment


                • Originally posted by Neanderthal Betty View Post
                  How do you determine how many calories you should aim for? MFP is telling me 1200, but that seems oddly low for some reason?
                  I suggest you find your BMR from the link in the first post, then multiply that by your Harris Benedict Activity formula. That will give you your daily caloric needs. Aim for 20% below that. I can help if you need it.

                  Then you set custom goals on MFP based on what you are trying to do not what MFP dictates.
                  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 shrinkinglo View Post
                    I THINK I AM GOING MAD

                    I am trying to work out my percentages but I keep getting confused. Could I ask for some help please?

                    My stats are:

                    5ft 5in

                    Current weight:242 pounds
                    Goal weight: 150 pounds
                    Calories eaten now: 1600

                    I do P90X 4-5 times a week

                    and the weird thing is on MFP you cannot input your goals manually, you can only modify - so how do I input them once they have been worked out?

                    Thank you
                    OK so 68 kg (150lbs)
                    68-75 g protein 272 cals 17%
                    max 34 g carb 136 cals 8%
                    136g fat 1224cals 75%

                    TTL 1632 cals You could play with the percentages a little. Keep Fat above 70% Carbs 10% or below etc.

                    ***On MFP go to the GOALS tab. Click on Change Goals, then Custom. Input calories, then input percentages. Save.
                    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 aimlow View Post
                      I'd like to join!
                      Current weight: 135
                      Goal: 125
                      Daily calorie maintenance:2000
                      Calorie goal: 1200
                      Carb intake: 25g
                      Protie intake: 56g
                      The rest fat!

                      I'd also like to give the shangri la meathod a go. I think the fat intake will help and I'm hoping to control a binging/food obsession issue.

                      I hope all these numbers look right?
                      FYI, If you are burning 2000 cals / day, you may be able to eat more than 1200 if you want/need to. 1400-1600 cals would be
                      a good 20-30% below your burn. Good Luck!
                      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
                        FYI, If you are burning 2000 cals / day, you may be able to eat more than 1200 if you want/need to. 1400-1600 cals would be
                        a good 20-30% below your burn. Good Luck!
                        Ok thanks- very good to know. My BMR came to 1397, and with the excersise formula, since I'm active, I multiplied by 1.5. Which gave me the 2000. I wonder- will eating less than 1400-1600 make weight loss slower? Is there truth to "starvation mode?" Don't want to sabatoge myself!

                        Comment


                        • Originally posted by aimlow View Post
                          Ok thanks- very good to know. My BMR came to 1397, and with the excersise formula, since I'm active, I multiplied by 1.5. Which gave me the 2000. I wonder- will eating less than 1400-1600 make weight loss slower? Is there truth to "starvation mode?" Don't want to sabatoge myself!
                          For me there is, but others on here ignore bmr plus activity, stick to 1200 and do fine. This is where self experimentation comes in.
                          I would start at 1600 and go lower if you don't see results.
                          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
                            I suggest you find your BMR from the link in the first post, then multiply that by your Harris Benedict Activity formula. That will give you your daily caloric needs. Aim for 20% below that. I can help if you need it.

                            Then you set custom goals on MFP based on what you are trying to do not what MFP dictates.
                            BMR was 2,143 so would taking down the calories to 1,643 (500 calorie reduction) be sufficient?

                            It seems like there is no easy way to tweak MFP when it comes to implimenting my own goals? Or is this just user error? To get my carbs (carbs were still off by a bit, but going off of the lower end is okay) and protein where they needed to be I ended up having to bump my fat intake up to 80% (which might not be a bad thing)

                            Comment


                            • Don't rely too much on mfp's macro goals, they change when you input exersize. I don't go up on my carbs as fast as it does, that is with more exersize I up my fat more and my protein some too, but not as much as it does.

                              On the computer version, not the app, you can set your macros by percentage. Have mine at 70-20-10, but I don't eat quite 10% net carbs. And I go by net carbs, so I have it show my fiber intake on the food tracking screen as well.

                              I actually took a screenshot on my phone of my goals and referenced it for a while until I had it memorized.
                              Last edited by AshleyL; 02-02-2013, 07:24 AM.

                              Comment


                              • MFP goal setting is not as precise as we would like it to be, and as Ashley says MFP will increase them with exercise.

                                For me to figure out my total caloric goal, I skipped the whole BMR equation and just went with the idea that my HSIS is 160lbs.

                                Using that I figured out what my protein/fat/carb intake should be. Then I did the multiplication (4x's protein, 4x's carb, 9x's fat) and add those number together. From there a pinch of tweaking after allowing for my body to adjust to the new plan.

                                If you hit your macros, by definition, you will come in under your calories (with a touch of rounding error from MFP).
                                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.

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