Eat More Fat! The Nutritional Ketosis Challenge continues... page 205

[Rosemary 231]

Yes. This is a new book written by Phinney and Volek. The same guys who wrote "The Art and Science of low carb living".

Thanks, I'll go have a look.

[demuralist]

For example, today (so far):

Tea with 1 tb HWC (alright, for the purists, I technically 'broke' the fast here with 20 cals)

Lunch: Salad with
@ 3 cups lettuce, celery, cabbage, carrot (a little)
1/2 can sardines
1 HB egg
1 slice bacon, chopped
1/6 cup sunflower seeds
2 Tb olive oil
splash balsamic vinegar

For a grand total of 720 calories!! My goal in 1200/day, so I have 480 left over for the day. Macros for this salad are dead on 77/15/7, but kripes a 480 calorie dinner is tough! Any suggestions on how to modify this?

I am exercising 5 days/week, with boosting daily activity also (more walking). Hoping to see some forward progress soon. Yesterday during a fasted workout I finally hit stinky ketosis breath, so maybe I will start losing soon.

I am a 38 y.o female, 5'5", 170 lbs right now. Goal is 140. I will be weighing frequently, as my issue is ignoring the scale and saying 'I feel thinner!" with a heavy dose of denial. I need that objective check in to keep me on track.

What I usually do is to track everything I want to eat, before I eat it, in MFP. Then I look at the macros and totals and see if it is workable-ie. are the numbers falling in line and do I have enough left for the rest of the day. I have now gotten into the habit of pre-tracking the whole day, this gives me better control to decide where and how I want to spend my macros.

For today, fish and chicken are pretty cheap caloried nutrition, as well as leafy greens say some spinach with a cream sauce.

p.s. I don't think there are any purists on this thread (at least I hope not).

[geostump]

This was the first day in about 2 weeks I've worked out and OMG, I could definitely tell a difference in my lifting ability. I was still using the same weights I always have (12 pound dumbbells) but they were so much lighter? I ended up increasing my reps and the slowed down the moves and got a killer workout in. Felt good, real good.

[Rosemary 231]

. Then bouillon or broth is going to be your best friend. Homemade bone broth is going to give you the nutrients you need so that your body isn't going to go looking for food.

I think farther along in the thread you recommended Knorr Bullion cubes. I've been having severe leg and foot cramps so I started drinking Knorr bullion to increase my sodium intake. I'm wondering if the increased sodium will cause water retention thus slowing my weight loss (read scale numbers here). Also, you said you take a "cube" twice a day. Each foil wrapped cube is 2 servings, do you do 2 cubes? I also wondered if there was any other "instant bullion" cubes that didn't contain MSG. I'm concerned about inflammation.

[Pebbles67]

How much sodium in each knorr cube? One cube that we refer to here has about 1000mg.

Water weight gain will happen at first. Then your body will adjust and you will begin to lose again.

Demuralist mentioned one this morning without MSG.
Rapunzel post 2023

[Rosemary 231]

How much sodium in each knorr cube? One cube that we refer to here has about 1000mg.

Water weight gain will happen at first. Then your body will adjust and you will begin to lose again.

Demuralist mentioned one this morning without MSG.
Rapunzel post 2023

Thanks for the quick reply.

[jenn26point2]

There was great debate about the MSG on Dr. Attia's blog. He said in the grand scheme of things, the tiny amount of MSG in the bouillon is negligible when eating a regularly MSG free diet. He goes into it with great detail on his 'what do I eat' post - but all this dicussion is in the comments section.

[Rosemary 231]

There was great debate about the MSG on Dr. Attia's blog. He said in the grand scheme of things, the tiny amount of MSG in the bouillon is negligible when eating a regularly MSG free diet. He goes into it with great detail on his 'what do I eat' post - but all this dicussion is in the comments section.

Thanks, I didn't realize the MSG was minuscule. I feel better about that.

[jenn26point2]

If it still bothers you, I get HerbOx powder (in packets) which is MSG free, but they add disodium glutamate, which is essentially the same thing as MSG.

[Unicorn]

thanks for the recaculations!!

I had forgotten about the BMR calculations, and was just going by MFP. I know it adds on for activity level, but starts off with that 1200 number and I got sucked in. 1500 is completely doable, and means that my 750 cal 'lunch' is a good balance!

Now, I just need to hold on and be patient!