Eat More Fat! The Nutritional Ketosis Challenge continues...
We just completed a very successful January 2013 challenge to “Eat More Fat.” (The plan is also called Low Carb-High Fat or Ketogenic.) This thread is for EMF challengers who plan to continue with this way of eating and new people who would like to give it a try. The challenge thread can be found here:
The original idea for EMF on MDA came from a thread by Paleobird about her own experiments in Nutritional Ketosis. [url]http://www.marksdailyapple.com/forum/thread65113.html[/url]
[B]What is Nutritional Ketosis?[/B] Physiologically it means having a serum ketone level of .5mmol to 5.0mmol as measured by a blood ketone monitor. To people on MDA it means being “fat adapted”.
[B]Why try to reach Nutritional Ketosis?[/B] This is an extreme version of Primal eating for those who have not seen great or continued success on the basic Primal program. Some follow this woe for medical reasons others for weight loss benefits. Hard losers with PCOS etc., women in menopause, people with seizure disorders and binge disorders often have success with this plan. ***If you are new to Primal Blueprint, please follow the information in the book first for at least 6 weeks before doing anything else.
[B]Setting up a Macro Plan [/B] 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:
From the work of Dr Jan Kwasniewski author of The Optimal Diet.
Take your height in centimeters and subtract 100. This is your goal weight in kilograms.
Goal weight in kilos plus/minus 10% = range for protein grams/day
Goal weight in kilos divided by 2 = upper end for carb grams/day
The rest of your diet is fat. Goal weight in kilos x anywhere from 2.5 to 3.5 depending on your weight goals (lower to lose, higher to gain)
Notes 1)Some start fat at 2x goal wt. due to the difficulty of getting in so much fat. 2)Some feel the goal weight generated by this formula is too high. One could set a goal weight at the lower end of their healthy weight range. If in pounds divide by 2.2. That would be your Goal wt. in kilos. Use that weight to figure your macros by the formula. This would be your "Hot Stuff in a Swimsuit" (HSIS) weight.
***More Advanced info later macro recalculation***
[B]BMR -Do calories matter?[/B] Most of our N=1 self experiments have led us to conclude that in some ways for some people calories [B]Do[/B] matter. In case you are interested in calculating your body’s Daily Caloric Needs, here is a Basal Metabolic Rate calculator that includes information on how to add activity with the Harris Benedict Equation. BMR is the calories your body would burn if you never moved a muscle all day long (coma calorie burn).
[U]Harris Benedict multipliers[/U]Use these to add your activity to your BMR.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
•If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
•If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Once you know your Daily Caloric Needs, you can use it to decide you optimal calorie level. Mine, for example is around 2400, so I aim to eat about 1900 cals per day.
[B]Other Helpful Stuff[/B]
[U]My Fitness Pal[/U]: Many of us on the thread track our food on this site. By “friending” each other, we are able to see other people’s food diaries. There is also a BMR calculator (see above). Don't forget to use the Harris Benedict multipliers above to get your true daily calorie burn.
[url=http://www.myfitnesspal.com/]Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com[/url]
[U]LCHF Recipe Group[/U]: Here is the link to our Recipe group.
[U]Electrolyte Imbalance[/U]: When first starting an NK program, the body flushes a lot of fluid. This often leads to the feeling extreme exhaustion or lethargy that is referred to as carb flu. One trick for improving these symptoms is to drink 1-2 cups of commercial bouillon per day. Yes, it has MSG and other nasty stuff, but the dosage is low and it helps some people push through the rough first weeks. You may also have success with homemade salted bone broth or even store bought canned broth. However, you will have to add a lot of salt to your broth to reach the sodium level of one small cube of bouillon. 1000mg of table salt is not equal to 1000 mg of sodium.
[B]Further Reading[/B]: Some of our favorite NK experts:
Jeff Volek, Stephen Phinney [U]The Art and Science of Low Carb Living[/U]
Dr Peter Attia [url=http://eatingacademy.com/]The Eating Academy | Peter Attia, M.D. The Eating Academy | Peter Attia, M.D.[/url]
Jimmy Moore [url=http://livinlavidalowcarb.com/blog/]Jimmy Moore's Livin' La Vida Low Carb Blog[/url]
***This post will act as a living document of compiled information on Nutritional Ketosis. Please PM me if you feel something should be added.
***One request. This is meant to be an encouragement thread for people who are following this plan. It is okay to disagree with the concept of nutritional ketosis, just keep it friendly. Each of us has the right to follow our own n=1 experiment without harassment.