Eat More Fat! The Nutritional Ketosis Challenge continues... page 199

[Lizard]

That's great, Lizard. Feel completely better soon!

Speaking of sleep, is anyone else finding that they're sleeping fewer hours since entering NK?

Thx OzK :-) The last two weeks I didn't really check my calorie intake/ratio's and just ate what my body was asking for (primal foods). Next week I will start with some lite activity.

[Pebbles67]

Good Morning all.

I just wanted to tell you that I am continuing the lower protein experiment and it is going well. My fasting blood sugar is going down and I am at a weight that I have not seen in a year. I have decided to report once a week on Friday rather than every day.

My current Macros are 158f, 20c, 60p

PS, I am reading Phinney and Volek's book "The art and science of low carb living". I will eventually share some insights here, but I think this is a must read for all of us EMFers.

[athomeontherange]

Gigi - it sounds to me like your body is in a bit of a fog due to lots of different changes/approaches. Fwiw, I'd pick one system, say EMF/NK, and just sit with it for at least 12 weeks, until everything settles down. I certainly wouldn't be stressing it with really really low calories. Or just sit primal for 12 weeks, being a bit more liberal with quantities, until you find an even keel. I don't think you're helping yourself with all this chopping and changing.

Also, fwiw, when it comes to handling tempatation, I've found it really helpful to change the way I approach the issue. Instead of saying Oh, I can't have that because of xyz, I say, I don't eat that. Sugar, alcohol, pasta, ice cream, pizza - whatever the siren food is -- not I can't, because that implies I'm not in control and I'm being deprived. Just I don't. Because that puts me in the driver's seat, it's my choice, and I keep my power.

I also use the "I don't"

SLEEP IS SACRED!!!!! It definitely has a negative effect when you don't get it, both on how much you eat and what you choose to eat. (Vanderbilt prof just released a study proving it). Between that and the stresses of exams/projects/papers, are the reason I always naturally lost weight during breaks while I was in college (I worked full time as a Hairdresser to put myself through Architectural College full time). Be as good to yourself as you can.

Regarding BMR. Numbers are determined by statistics, and variables exist. I agree with Pebbles, start with about 10% below your BMR+activity, see if you are comfy there and then hone in on the macros. I think the idea of not eating under your BMR is important for nutrients, it is how much over that you need to eat to feel good and still lose weight that is the conundrum.

The equation in which you take your goal weight in kg, and figure out your macros from that has, for many of us, comes crazy close to BMR equation. Did you try that one and see what it says?

In the end, each body is unique, and it will tell you what it needs. Unfortunately, I at least, have lost touch with the cues and so I have to do these equations to get back to where I can listen to it.

oh my gosh.. sleep is sacred! When I am fat fasting I notice a considerable different in the amount and quality as opposed when I do just EMF. Feeling well rested this morning. Of course before bed I had a luxurious bath and did a mani/pedi (that always helps).

[demuralist]

I am noticing that I wake up and feel well rested within about 5 minutes (I HATE getting out of bed), the length of time I sleep has been bouncing between about 6.5 hours and 8.5 hours, averaging about 7 to 7.5 hours. Also the number of times I wake during the night has been bouncing from 2 to 5 and usually is 3 wake-ups a night. But I definitely am feeling like I am getting enough rest.

I have been posting details of my weight loss and macros and ketostix in my journal. I will start doing the blood monitoring probably on Thursday or Friday. Not sure if I will do it daily or weekly yet.

I don't know what happened, but I had gained 5 pounds in the 5 weeks from mid-January to the end of February, but have now lost that back-while on TOM. go figure.

[Ddraig Goch]

So to day I reached my first mini Goal – 170 lb (12st2 - we weigh in stones here in the UK) This means I have lost 20% of my body weight since I started Low Carb March 13 last year. I am 3/5 of the way there.

Next mini goal is 167lb which will put me 30lb from my HSIS weight & in a new stone zone (NSZ) which is an important psychological barrier for me (I always stall for weeks before entering a NSZ). Hopefully by continuing with my n=1 experiment this wont happen this time.

[demuralist]

congrats! Use PMA (Positive Mental Attitude) to get past it, your body doesn't know the numbers, you can do it!!!

[athomeontherange]

So to day I reached my first mini Goal – 170 lb (12st2 - we weigh in stones here in the UK) This means I have lost 20% of my body weight since I started Low Carb March 13 last year. I am 3/5 of the way there.

Next mini goal is 167lb which will put me 30lb from my HSIS weight & in a new stone zone (NSZ) which is an important psychological barrier for me (I always stall for weeks before entering a NSZ). Hopefully by continuing with my n=1 experiment this wont happen this time.

awesome!! Happy dance

[Pebbles67]

That is great! New Stone Zone...Love it!

[Ddraig Goch]

I found this BF% calculator which is supposedly used by the US Navy so I guess it ought to be fairly accurate.

Body Fat Percentage - Free Body Fat Percentage Calculator

I have a spreadsheet I found online that calculates BF% by Army standards.

To continue the discussion we were having back on pg 152 re BF calculators, I have been doing a bit more digging around.

The monitor I have been using which I thought was fairly accurate (gives similar results to the more expensive version used by the trainers at my old gym) is a biometrical impedance analysis (BIA) monitor. It seems that, like ketostix, they are horribly inaccurate because the amount of water you are carrying can drastically alter the numbers.

The UK Army calculator is similar to the US Navy calculator above except that it includes weight in the calculation.

So of the four methods available to me, my current BF% is:

BIA monitor: 40.7%
US Navy calc: 30.21%
UK Army calc: 29.9%
US Army calc: 32.02%

Calc Mean (excl BIA): 30.71%

A visual check in the mirror is also supposed to be a good way to work out your BF% and comparing my body now to the pictures found at:

Body Fat Percentage Pictures of Men & Women - BuiltLean

I am definitely more 35% than 40%. So I will use the BIA monitor daily when I weigh to check I’m going downwards, but for my official periodic (every 4-5 weeks) weigh & measure sessions I will take a mean of the 3 calculations above & use that as my official BF%.

Hopefully when I get closer to a look that I am happy with I will be able to afford a DEX scan to further check the accuracy.

[252dlp]

I'm down 2 pounds since yesterday, lol. Yay. I've got my chicken thigh/leg combos already roasted and the legs are in now. I'll boil up some eggs a bit later.

I got in the mood for some fun last night, but since it was late, fun was what I could find in the house--popped in a Wii game and did some bowling for awhile, lol.

Today's fun is going to be my walk. I've decided to make it more fun than exercise today. I may also skip Starbuck's today, though yesterday I just had them put heavy cream in my coffee. If I go I'll just have them do that.

I'm still feeling some appetite suppression today, so that's a good sign. I actually slept in until 4:00 a.m. today, which is great for me. I stayed in bed until 5, then wasn't really hungry but feeling slightly "empty" so just had coffee with cream and 1 raw coconut macaroon. I'm just now started to feel a bit empty again. Before my walk I plan to have some full fat yogurt with just a few organic blueberries.

PS, I am reading Phinney and Volek's book "The art and science of low carb living". I will eventually share some insights here, but I think this is a must read for all of us EMFers.

Oooh, I'll look for it. I FINALLY finished the PB last night, lol.

So to day I reached my first mini Goal – 170 lb

Yay, fanstastic!!!!

Body Fat Percentage Pictures of Men & Women - BuiltLean

Thanks for the link...I think I'm pretty close to what the army calculation has me and is close to the picture for that range.