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  • #76
    Originally posted by MarissaLinnea View Post
    Do you have a link for the meters? Didn't see it on his website.
    I'm not sure if Jimmy get's credit for someone linking from his site, but if he does I'd prefer that you linked through his site rather than me providing the link directly. Here is the link on Jimmy's site: Jimmy Moore. Go to Paragraph 2, under get FREE Precision Xtra meter in bright blue.

    If you'd like the nova max as well, here is the link: Jimmy Moore. Second to last paragraph on the blog he wrote where it says here in blue.

    I ordered both and used the free strips before I ordered my ketone strips from the Canadian site. The precision take about a week and the nova took 1.5 months.

    Let me know if there is anything else.
    Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

    Comment


    • #77
      Originally posted by Marcie View Post
      Hi dob and everyone else. I've been on the road for 2 days and home tomorrow. Since I'm working lots for the next week, I was thinking of doing a planned fast. I am trying to figure out macros (still! Ugh) is there an easy way to figure out the percent? I think I get it but still not sure. So I was hoping that tomorrow I could log my food here, do my best to calculate percentages and you can let me know if I'm right, wrong or just completely brain dead! Also, do you think I should keep my carbs around 20 during my eating days? And what does Mark mean by 'juice' as an option on fasting days? Sorry to ramble, just feeling a bit overwhelmed!
      It's okay and I'll try to the best I can to help out. Maybe you can follow what I do and adjust from there. First I would determine where I want my weight to be at. When I began I was 213 lbs and my goal weight is 185. It's my understanding that you want to figure out your daily caloric needs based on your goal weight. To figure out your caloric needs for the day, use a BMR calc, which you can find here: BMR Calculator. Under weight, enter you goal weight and the remainder of the info. Now the calories can be adjusted upward based on your activity level, from 1.2 to 2, 1.2 being minimal activity to 2 for heavy activity levels. For example, let's say my daily BMR is 1,666, which again is the caloric need if your sedentary. If you workout a couple times a week, you may want to increase that number by multiplying by the minimum activity level of 1.2, which would be 2000 calories a day.

      Once I know what my total daily caloric needs are, I would use one of two methods. For simplicity sake, let's say you need to eat 2000 calories day.

      Method 1. Figure out your macro ratios that you'd like to be at to be in ketosis. A typical ratio is 80% Fats/15% Protein/5% Carbs. These levels can be adjusted as you see fit, but I'm using this as an example.

      Take the percentages and multiply by your daily caloric needs. 80% of you calories come from fat, which equals 1600 (80% x 2000 calories, Protein is 300 calories, and Carbs is 100 calories. From there you can figure out how many grams of each you can eat by using the following ratios: 1 gram of fat = 9 calories, 1 gram of Protein = 4 Calories, and 1 gram of Carbs = 4 calories. To figure out how many grams, take the 1600 calories from fat and divide by 9 calories, which equals 177.7 grams of fat. To figure out proteins, take 300 calories divide it by 4, which is 75. Carbs would be 25 grams (100 calories divided by 4).

      Total Calories : 2,000 (1,666 BMR x 1.2 Activity Level)
      Fats: 80% - 1600 calories / 9 Calories per gram = 177.7
      Protein: 15% - 300 Calories / 4 Calories per gram = 75
      Carbs: 5% - 100 Calories / 4 Calories per gram = 25

      Method 2: Figure out how many grams of protein to eat based on your weight while keeping your carbs at 20 grams and then figure out how many grams of fat you can eat. For simplicity sake, we'll continue to use 2,000 total calories per day that you would like to eat. I'm also going to use my goal weight of 185 for this example.

      For this example, you need to know that you can eat .8-1.5 grams of protein for kilogram of your ideal weight. To convert your weight from lbs to kg, you need to divide your weight by 2.2, 185 lbs divide it by 2.2 kg, which is 84 kgs. The range provided, .8 - 1.5 grams of protein per kg of weight, is a multiple that again depends on amount of exercise you perform weekly. If lift hard 4-6 days a week, you may want to be at the higher end of the scale, where as if have very little activity, you may want to use the lower end of the scale. For this example, we'll use 1 gram for every kg of body weight, which is 84 grams of protein or 336 calories (84 grams times 4 calories per gram of protein). We also know you want to eat 20 grams of carbs, which would be a total of 80 calories. Total calories from carbs and protein would be 416 (336 calories from protein + 80 Calories from Carbs). Now let's figure out how many grams of fat you can eat. Take 2000 calories minus 416 calories equals 1,584 calories from fat. To determine the total amount of grams needed for 1,584 calories from fat, divide 1,584 by 9 calories from fat per gram to get 176 grams of fat.

      1. Determine kilograms of weight = 185 Total weight in lbs / 2.2 kgs per lbs = 84 kgs
      2. Figure out the amount of protein based on scale of .8-1.5 grams of protein per kg = Use 1 to start of with = 84 grams of protein
      3. Determine Carb intake in grams - Use 20 grams
      4. Find total calories from protein and carbs. 84 grams of protein x 4 = 336 and 20 grams of carbs x 4 = 80, 336 + 80 = 416
      5. Figure out grams of fat based on total caloric intake = 2,000 total calories - 416 calories from prot & carbs = 1,584 calories from fats / 9 calories per gram of fat = 176 grams of fat.

      In scenario two your macro ratios would be 79.2% from fat / 16.8% protein / 4% from carbs.

      All of these ratios can be adjusted and tweaked to find your sweet spot, but get into ketosis first and then adjust. Your body needs to be adapted to burn fat.

      According to the book, you can be in ketosis by keeping your carb intake to less than 50 grams, but I think keeping carbs at less than 20 grams will ensure that carbs don't affect your ketone levels, as long as you're eating clean carbs, no sugar, grains, and starches. You can add carbs back slowly to see how your body responds. You could go the other way as well. It's really up to you. The two most common problems I see in entering and maintaining ketosis are too much carbs and protein, and not enough fat.

      I'm not sure what you're referring to when you ask about what mark meant about juicing? I'm thinking that it's if someone decided to do an extended fast (2-3 days) and you need some nutrients in your system to survive the fast, but I' not 100% sure and would prefer a reference. On top of it, I'm not an expert in fasting.

      It's late and I'm tired, so I haven't really proof read everything, so if something doesn't make sense, please ask. Hope this helps you with your calculations. Again, I did this only as an example. You may want to eat less fat, more carbs or any number of scenarios. You may want to ease into ketosis as your body needs time to adjust. Only you can figure out what works best for you.

      One piece of advice I see is that your sodium intake must increase significantly, up to 5 grams a day. Really important.

      Good night.
      Last edited by dob; 05-08-2013, 02:04 AM.
      Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

      Comment


      • #78
        May 8, 2013

        Weight: 206.8
        Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

        Comment


        • #79
          Originally posted by dob View Post
          I'm not sure if Jimmy get's credit for someone linking from his site, but if he does I'd prefer that you linked through his site rather than me providing the link directly. Here is the link on Jimmy's site: Jimmy Moore. Go to Paragraph 2, under get FREE Precision Xtra meter in bright blue.

          If you'd like the nova max as well, here is the link: Jimmy Moore. Second to last paragraph on the blog he wrote where it says here in blue.

          I ordered both and used the free strips before I ordered my ketone strips from the Canadian site. The precision take about a week and the nova took 1.5 months.

          Let me know if there is anything else.
          Thanks for the information. I just ordered it.

          Comment


          • #80
            So many numbers. Thanks for spelling all that out for me. I decided to fast today to kick start myself. It's 1:00 and I'm going through a hunger phase but just some rumbling. Wide awake and actually feel good. Will sit down with those numbers tonight and plan tomorrows food. Should I break my fast with steak and eggs? Or just bacon and eggs? Will do a weigh and measurements tomorrow.

            Comment


            • #81
              Originally posted by MarissaLinnea View Post
              Thanks for the information. I just ordered it.
              Great!!! Sorry I had to put you through a bit of a scavenger hunt, but I think you understood my reasoning.

              How are you feeling Marissa?
              Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

              Comment


              • #82
                Originally posted by Marcie View Post
                So many numbers. Thanks for spelling all that out for me. I decided to fast today to kick start myself. It's 1:00 and I'm going through a hunger phase but just some rumbling. Wide awake and actually feel good. Will sit down with those numbers tonight and plan tomorrows food. Should I break my fast with steak and eggs? Or just bacon and eggs? Will do a weigh and measurements tomorrow.
                I'm glad you're feeling good, which is very important. In the beginning it's a bit complicated, but you'll get the hang of it. The numbers will eventually be the easy part, the challenge is fine tuning to meet your goals. I'm fine tuning and experimenting. I have a couple things up my sleeves as far as self experimentation, but it depends on whether my current progression stalls.

                As for your fast, I'm not sure how I can help as I have really very little knowledge or experience in this area. I also am not sure how you should break your fast. I guess how I'm eating could be categorized as intermittent fasting, but this is something that I feel has occurred naturally. As I added more fat to my diet, I felt less hungry. I really noticed this after I began doing a version of bullet proof coffee, adding extra virgin coconut oil, butter, mct oil, etc to your coffee, which filled me up. It taught me how to recognize that I was satisfied and could wait before I ate my next meal.

                As far as what to eat, eat what you enjoy but keep track of everything your eating by measuring. I love bacon and have enjoyed it on the weekend with my girlfriends son. However, I recently have avoided it bc of the sugar. I also don't want the sugar to affect my state of ketosis.

                When I have a bit of hunger, I drink water to see if I'm really hungry or not. My hunger signals can be mistaken for being thirsty at times. But if I'm still hungry shortly after I drink water, then I being to prep my meal.

                I think measuring your body is a good way of tracking.
                Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                Comment


                • #83
                  Lunch: 12:00 pm

                  8 oz Grass Fed Beef (85%), 3 oz mixed Green Salad, 3 oz Avocado, 1 Tbsp MCT Oil, 1 Tbsp Olive Oil, 1.6 Tbsp Apple Cider Vinegar, 1 Cup of Coffee, 2 Brazil Nuts, 2 Tsp Fish Oil

                  Calories: 977

                  Fats: 88
                  Protein: 46
                  Carbs: 9.3 (2.6 net carbs)
                  Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                  Comment


                  • #84
                    Checked my blood glucose twice, once before eating and 1.5 hours after eating and my glucose was 87 before and 86 after. Good sign that my slight increase in protein isn't affecting my blood glucose levels.
                    Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                    Comment


                    • #85
                      Originally posted by dob View Post
                      Great!!! Sorry I had to put you through a bit of a scavenger hunt, but I think you understood my reasoning.

                      How are you feeling Marissa?
                      It's ok, I totally understand the reasoning behind it.

                      I'm feeling fairly good today. Had a long workout, some lunch, vacuumed the house and about to get my daughter from school. I feel my energy waning a little right now, still not sure that I'm eating enough.

                      Comment


                      • #86
                        Dinner: 4:30 pm

                        8 oz Grass Fed Beef (85%), 3 oz Mixed Green Salad, 1 oz Avocado, 1 Tbsp MCT Oil, 1 Tsbp Olive Oil, 1.5 Tbsp EVCO, 1.75 Tbsp Apple Cider Viengar

                        Calories: 950

                        Fats: 87
                        Protein: 43
                        Carbs: 4.3 (1.8 net carbs)


                        Totals:

                        Calories: 1,927

                        Fats: 175 (79.4%)
                        Protein: 89 (17.9%)
                        Carbs: 13.6 (2.7%)
                        Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                        Comment


                        • #87
                          Originally posted by MarissaLinnea View Post
                          It's ok, I totally understand the reasoning behind it.

                          I'm feeling fairly good today. Had a long workout, some lunch, vacuumed the house and about to get my daughter from school. I feel my energy waning a little right now, still not sure that I'm eating enough.
                          My energy level flattens out an hour or two after I eat and stay pretty constant. I ate less calories for a couple days and haven't really noticed any changes in my energy levels throughout the day.

                          You could adjust your caloric intake and see how you respond to it. Another thing I read was regarding our tolerance to certain foods, like dairy, nuts, eggs and others. You could try pulling out some foods and seeing how your body responds. Before making any changes, stick with what you're doing for a couple more days and see what happens. If it continues, you may want to adjust.
                          Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                          Comment


                          • #88
                            Originally posted by dob View Post
                            My energy level flattens out an hour or two after I eat and stay pretty constant. I ate less calories for a couple days and haven't really noticed any changes in my energy levels throughout the day.

                            You could adjust your caloric intake and see how you respond to it. Another thing I read was regarding our tolerance to certain foods, like dairy, nuts, eggs and others. You could try pulling out some foods and seeing how your body responds. Before making any changes, stick with what you're doing for a couple more days and see what happens. If it continues, you may want to adjust.
                            Sounds good, I will do that. I have faith that things are going to start to get better, it's just taking me some time to get better adjusted. I have faith.

                            Comment


                            • #89
                              Hello,

                              I stumbled upon this thread today when I came here to see if I could start some sort accountability for myself. This is exactly what I want to do but am having the hardest time getting kick started. Wondering if I could post my nutritional values, glucose and weight here daily, or maybe every other day for some accountability? Your thread and results have been quite inspiring.

                              Comment


                              • #90
                                Hi Splunky. welcome and Absolutely. Feel free to post as you see fit and if it helps keep you accountable, I'm all for it. Getting started is always the hard part...take a one day at a time and don't beat yourself up in the beginning if you eat too much of one thing and not the other. Eventually, you'll get there. Just start, adjust, adapt, experiment, and keep at it.
                                Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                                Comment

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