Eat More Fat! The Nutritional Ketosis Challenge continues... page 131

[Ddraig Goch]

Day 3 of my 3 day Fat Fast & IF n=1

Planned: Cals 976 Ratio 10-1-89 Actual: Cals 995 Ratio 9-2-89 Sleep 8.hrs no break.

Menu:
Feta Omlette – 1 whole egg, 10g unsalted butter, 25g feta cheese
Hot Chocolate with 2 tbsp double cream
Hot Chocolate with 2 tbsp double cream
Chicken & Mush Soup using homemade stock with 20g unsalted butter
Coconut Oil 20g
Macadamia Nuts 15g

Exercise: non - dog not well so no long walk. I was also feeling strange so stayed in.

Weight: 174lb BMI: 27.998:30 BF:40.8% Water: 42.1% LBM 5.8%

Woke up after the longest uninterrupted sleep I've had in years feeling brilliant. Not hungry at all. Started eating at 9:30, finished at 17:30 feed window 8:00. No change in how my clothes fit.

Couldn’t face the salmon I was supposed to have so the cats got it & I stuck to my usual eggs.

Would I do the fat fast again? Answer No. Although I feel great this am, I felt really terrible yesterday & given no real weight loss I can't see the point in doing this again.

Would I do IF again? Definitely This n=1 has shown me that I can a) follow a menu plan b) not eat in the evenings. Snacking in the evening is my biggest problem so I am going to keep the 09:30-17:30 regime up but using my proper protein amount of 62g , up the cals to my BMR (1350) & 80% fat for the next couple of months. No more tweaking. I want to see if this works & is sustainable over long term.My new n=1

PS: These past few days have convinced me that carbs are not really necessary. In fact, I have really gone off the thought of eating them. The eggs & spinach will stay(for nutrients), as will the mushrooms in my soup for flavour but the cauli, mushrooms with meals & occasional berries will go. This will help me meet my protein & fat goal whilst keeping the cals in range

[B2B]

Mid-month update: still EMF strong, down 2.5 pounds and 3/4 of an inch of my core! Hovering around 75/15/10 f/p/c. While I keep track daily, this seems to be my week-end totals according to MFP. I am pretty happy as I am seeing results..they are not quite as impressive as last month, but that is just fine by me (and that is all that really matters!).

I hope you all have a fantastic weekend and keep the positive posting/successes going as that is what I love so much about this thread!

[Ken]

The darker my ketone strips get the worse my headaches get. Thats one way to lose weight, die of stroke.any suggestions anybody? I probably need to hire a doctor to work this diet. Been hard core Paleo since New Year's Eve.

[Gladmorning]

Ken, I have been getting headaches too, and I notice it is the worst when in deep ketosis. I'm not sure why, but I have heard it is a side effect. On the other had, I am down an official 10 pounds since 2/7/13. Not sure if it's just changing to primal or EMF. Either way, I really don't care.

[Gladmorning]

The darker my ketone strips get the worse my headaches get. Thats one way to lose weight, die of stroke.any suggestions anybody? I probably need to hire a doctor to work this diet. Been hard core Paleo since New Year's Eve.

I did a quick search and found this article. I don't know how long you've been in ketosis, but for me, it's been roughly a week.
Hoping I start to come out of it soon. Of course, I could possibly take myself completely out of it tomorrow at this stupid social dinner. Stupid socializing. Who needs it.
Ketosis Symptoms

[pamola10]

This thread is both inspirational and a bit overwhelming (because I can't keep up with reading the posts). The inspiring part is that y'all have got me going as of 15 Feb. to do the VLC thing. I did a whole 21 (knew that I wouldn't do 30) in January, ending on the 28th and have been slightly off the wagon since then. So as of yesterday, new start...began tracking with MFP (I used to use FitDay but MFP has an easier interface with my phone).

I am aiming for 1200 cal; 75% fat, 20% pro, and 5% carbs but it is hard because I have a lot of beliefs about variety of veggies for quality diet. However, I managed to change my beliefs about whole grains so I can probably work with this, too. I am 57, 5' 2" and 133 pounds but the real issue isn't the fat as much as the poor condition overall. I have started yoga and bodyweight exercises but probably need to do a lot more. But for right now, I need to get adjusted to very low carb and figure out how to limit protein (somewhat) and increase fat. I don't eat dairy except clarified butter. This is too bad, because I used to find cheese a wonderfully satiating food.

Anyway, thanks for the inspiration and I hope to get back to post as well as lurk and read.

I have already learned lots from this thread, and from the recipe group.

[Primal123]

The key for me for keeping a headache at bay was to add salt to my diet and keep my magnesium and potassium in balance. I have gotten rid of headaches by drinking salt water. Weird but it works. I use Real Salt but not sure it matters.

Down another pound yesterday but out of town for next 9-10 days so can't measure until Feb. 25.

Interestingly. I am 10 pounds from my prepregnancy weight. However, no where near the same size. Noways 10 pounds will get me into those jeans. I am guessing 30-40. Just goes to show the benefits of having muscle. My bike and I along with some weights need to become reaquainted. Off now to a day on the slopes. Happy weekend everyone.

[lala70]

This thread is both inspirational and a bit overwhelming (because I can't keep up with reading the posts). The inspiring part is that y'all have got me going as of 15 Feb. to do the VLC thing. I did a whole 21 (knew that I wouldn't do 30) in January, ending on the 28th and have been slightly off the wagon since then. So as of yesterday, new start...began tracking with MFP (I used to use FitDay but MFP has an easier interface with my phone).

I am aiming for 1200 cal; 75% fat, 20% pro, and 5% carbs but it is hard because I have a lot of beliefs about variety of veggies for quality diet. However, I managed to change my beliefs about whole grains so I can probably work with this, too. I am 57, 5' 2" and 133 pounds but the real issue isn't the fat as much as the poor condition overall. I have started yoga and bodyweight exercises but probably need to do a lot more. But for right now, I need to get adjusted to very low carb and figure out how to limit protein (somewhat) and increase fat. I don't eat dairy except clarified butter. This is too bad, because I used to find cheese a wonderfully satiating food.

Anyway, thanks for the inspiration and I hope to get back to post as well as lurk and read.

I have already learned lots from this thread, and from the recipe group.

Welcome !

[demuralist]

This thread is both inspirational and a bit overwhelming (because I can't keep up with reading the posts). The inspiring part is that y'all have got me going as of 15 Feb. to do the VLC thing. I did a whole 21 (knew that I wouldn't do 30) in January, ending on the 28th and have been slightly off the wagon since then. So as of yesterday, new start...began tracking with MFP (I used to use FitDay but MFP has an easier interface with my phone).

I am aiming for 1200 cal; 75% fat, 20% pro, and 5% carbs but it is hard because I have a lot of beliefs about variety of veggies for quality diet. However, I managed to change my beliefs about whole grains so I can probably work with this, too. I am 57, 5' 2" and 133 pounds but the real issue isn't the fat as much as the poor condition overall. I have started yoga and bodyweight exercises but probably need to do a lot more. But for right now, I need to get adjusted to very low carb and figure out how to limit protein (somewhat) and increase fat. I don't eat dairy except clarified butter. This is too bad, because I used to find cheese a wonderfully satiating food.

Anyway, thanks for the inspiration and I hope to get back to post as well as lurk and read.

I have already learned lots from this thread, and from the recipe group.

If you are not concerned with weight loss, you could easily not go as low carb and get plenty of veggies in. The last thing I tried before starting this in January was to get 10 different veggies in a day. Properly chosen that got me around 50g to 75g of carb a day. Still low, just not VLC. And if you don't do dairy it should be even easier.

Good Luck, the thread seems to be slowing to a more manageable pace so it should be less overwhelming.

[Gladmorning]

Thanks for the tip, primal123. I'm not sure how to go about balancing potassium/mag? Someone suggested I take potassium citrate with some mag, but I'm not sure how much. Maybe the magnesium will help me sleep. They said another side effect of ketosis is poor sleep, and yes, I agree. This week has been hell. Of course, my work schedule has been hell too!

So, can anyone give me a direct answer as to how much of each potassium and magnesium I should take? I hate taking pills, I always forget. Humph.