Just wanted to confirm few things.
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I'm at close to maintenance diet now until July 10
Now something strange is happening. I'm losing bf% without any droppage in weight. I understand that scale body fat is inaccurate but that has never happened before lol
Went from 18.4 to 18.1% lol never happened before. Also it's such a small change could be just a glass of water but never happened before.
Mentally it took me a while to realize that carbs are carbs no thing as good or bad carbs
Now another learning curve - fats are just fats and no good or bad fats.
I've increased my calories but still not at the 2500 level. I'm at 1700 today.
I have carbs at same level right now but as I increase calories I don't know how I'd be able to keep them low.
Right now I'm eating fat intensive dips and dressings lol -to my family it's "unicorn dust" because I'm leaning out while eating so much fat haha
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and oh!
I still doubt myself when I eat dressings because I've been brain-washed by myself through media learnings that fat is un-healthy.
So sometimes I pour a spoon of Ranch and then take it back and then put it back on because I need calories.
Right now I've increased flax seed oil from 1 tbsp to 2 -which gives me calories straight from fat
I'll also go shop pumpkin seeds, feta, provolone, sunflower, coconut milk instead of almond.
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Great job! Inspiring photos!0
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viren19890 wrote: »and oh!
I still doubt myself when I eat dressings because I've been brain-washed by myself through media learnings that fat is un-healthy.
So sometimes I pour a spoon of Ranch and then take it back and then put it back on because I need calories.
Right now I've increased flax seed oil from 1 tbsp to 2 -which gives me calories straight from fat
I'll also go shop pumpkin seeds, feta, provolone, sunflower, coconut milk instead of almond.
Yeah the media is really good in making us think dietary fat is bad. They love selling disgusting things like margarine made in a lab and telling us it is 'healthy'.
By the way, great progress!1 -
I bought fat oriented stuff today.
How much of my life I've eaten food without dressings just to avoid "Fat" .
KFC chicken tasted awful without skin - I used to pay extra for skinless chicken when I was non-vegetarian. Beef I used to cut of the fat, same for lamb and all. Pizza was very little dip, never opted for extra cheese.
I've tried positioning my diary in different ways but I still go over 50 carbs. I've tried putting em closer to workout but can't get it all there.
Let's see how it goes.0 -
My family is giving me looks because from a guy who lost all this weight is going to gain it all back by eating fats.
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Also I hope you guys don't mind me maintaining a journal. I appreciate all your advice and I like to learn every chance I get.
From my understanding - this fat diet should be very good in body re-composition because I'll be losing fat and maintaining muscle.
So until I start another deficit- this should give me some results.2 -
viren19890 wrote: »My family is giving me looks because from a guy who lost all this weight is going to gain it all back by eating fats.
This is one of my goals - I think someone else mentioned it elsewhere. Once I get to goal weight, when eating with other people, to very obviously add fat to things. Small pleasures!0 -
Couple of questions
1 Keto gains dude says carbs should be lower 30 grams - does that mean I never went in Keto? cuz mine was always around 50
2Now I'm over 50 around 60 - I will try my extremely best to stay under 100 but is it ever possible to stay in ketosis while being close to 100?
3What happens if carbs and fats both are high lol? just wondering- double fattening? while still in deficit?
4What happens if I eat some rice or a slice of pizza? out of ketosis? done?
5My macros are 15% carbs 60% fats and 25% protein. 2200 calories right now and maintenance is 2700-2900-No clue what can I keep adding to keep carbs lower than 500 -
Ketosis is not an on/off thing. If you eat fewer carbs than your body needs (100-150g of glucose for most people) then you are making ketones. If you eat fewer than 50g of carbs, then you are mostly relying on ketosis or energy. That's what seems to be called nutritional ketosis.
Active people can stay in ketosis with carbs over 100g if they eat those carbs around exercise. There was an old member who used to bike up to 4 to 6 hours in a day. He would eat over 200g of carbs around those workouts and stay in ketosis. For someone like me, who only walk an hour a day, that would never work.
High carb and high fat seems to be the road to weiht gain and poor health, especially since HFHC fits most processed foods. Most seem to be healthier eating LCHF or even LFHC. If still in a dfeicit, you shouldn't gain, but I doubt it is the healthiest way to go... I am no expert though.
If you eat a high carb food, yes you will go out of ketosis until that glucose/glycogen is used up. The longer you have been in ketosis, the shorter the time out of ketosis seems to be.
Nuts, olives, eggs, full fat dairy, and coconut would probably be good food sources. do you like bullet proof coffee? Try adding a teaspoon or so of butter and/or coconut oil to your coffee (then blend or whisk it). That is a fast easy way to add 100-300kcal of fat to your diet.2 -
Congratulations on your great results!
A book I would highly suggest is: "Keto Clarity" by Jimmy Moore and Dr. Eric Westman; that should answer most of your questions and give you a clearer insight into ketosis and being keto-adapted.0 -
Ketosis is not an on/off thing. If you eat fewer carbs than your body needs (100-150g of glucose for most people) then you are making ketones. If you eat fewer than 50g of carbs, then you are mostly relying on ketosis or energy. That's what seems to be called nutritional ketosis.
Active people can stay in ketosis with carbs over 100g if they eat those carbs around exercise. There was an old member who used to bike up to 4 to 6 hours in a day. He would eat over 200g of carbs around those workouts and stay in ketosis. For someone like me, who only walk an hour a day, that would never work.
High carb and high fat seems to be the road to weiht gain and poor health, especially since HFHC fits most processed foods. Most seem to be healthier eating LCHF or even LFHC. If still in a dfeicit, you shouldn't gain, but I doubt it is the healthiest way to go... I am no expert though.
If you eat a high carb food, yes you will go out of ketosis until that glucose/glycogen is used up. The longer you have been in ketosis, the shorter the time out of ketosis seems to be.
Nuts, olives, eggs, full fat dairy, and coconut would probably be good food sources. do you like bullet proof coffee? Try adding a teaspoon or so of butter and/or coconut oil to your coffee (then blend or whisk it). That is a fast easy way to add 100-300kcal of fat to your diet.
Ok thanks.
Another question.
What happens if I'm unable to keep carbs below 60g but still most of my calories are coming from fats and protein
60% fat and 25% protein. I won't be ketosis but I'd still manage to use energy from fats or that only and only happens in Ketosis?0 -
viren19890 wrote: »I'm at close to maintenance diet now until July 10
Now something strange is happening. I'm losing bf% without any droppage in weight. I understand that scale body fat is inaccurate but that has never happened before lol
Went from 18.4 to 18.1% lol never happened before. Also it's such a small change could be just a glass of water but never happened before.
Mentally it took me a while to realize that carbs are carbs no thing as good or bad carbs
Now another learning curve - fats are just fats and no good or bad fats.
I've increased my calories but still not at the 2500 level. I'm at 1700 today.
I have carbs at same level right now but as I increase calories I don't know how I'd be able to keep them low.
Right now I'm eating fat intensive dips and dressings lol -to my family it's "unicorn dust" because I'm leaning out while eating so much fat haha
I haven't lost any weight in months but I had to buy smaller clothes recently. I don't even do ANY KIND of exercise. I only average 7000 steps a day. I don't even count calories.
Because of this, I Do believe there are good carbs and bad carbs. Fats too for that matter...0 -
Sunny_Bunny_ wrote: »viren19890 wrote: »I'm at close to maintenance diet now until July 10
Now something strange is happening. I'm losing bf% without any droppage in weight. I understand that scale body fat is inaccurate but that has never happened before lol
Went from 18.4 to 18.1% lol never happened before. Also it's such a small change could be just a glass of water but never happened before.
Mentally it took me a while to realize that carbs are carbs no thing as good or bad carbs
Now another learning curve - fats are just fats and no good or bad fats.
I've increased my calories but still not at the 2500 level. I'm at 1700 today.
I have carbs at same level right now but as I increase calories I don't know how I'd be able to keep them low.
Right now I'm eating fat intensive dips and dressings lol -to my family it's "unicorn dust" because I'm leaning out while eating so much fat haha
I haven't lost any weight in months but I had to buy smaller clothes recently. I don't even do ANY KIND of exercise. I only average 7000 steps a day. I don't even count calories.
Because of this, I Do believe there are good carbs and bad carbs. Fats too for that matter...
I think counting calories is one category and people who divide food in "good" "bad" categories are different as well.
Both lose weight because well CICO and the other ones divide good vs bad. If there is a category there are "more" likely "chances" you'd lose weight because well you can't keep on gorging copious amount of food (unless ofcourse you want to prove this wrong) so they lose weight aswell.0 -
Guys does MFP deduct fiber from Carbs and then display daily carb intake at the bottom or not?
Because if it doesn't then it means I'm at 40g carbs a day -if does then i'm at 63g0 -
It does not. This is a script you can install to count the net carbs - make sure you are tracking both carbs and fibre for it to work.viren19890 wrote: »Guys does MFP deduct fiber from Carbs and then display daily carb intake at the bottom or not?
Because if it doesn't then it means I'm at 40g carbs a day -if does then i'm at 63g
https://github.com/Surye/mfp-keto-userscript
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samanthaluangphixay wrote: »
It does not. This is a script you can install to count the net carbs - make sure you are tracking both carbs and fibre for it to work.viren19890 wrote: »Guys does MFP deduct fiber from Carbs and then display daily carb intake at the bottom or not?
Because if it doesn't then it means I'm at 40g carbs a day -if does then i'm at 63g
https://github.com/Surye/mfp-keto-userscript
So I should just install it and restart the window right?
I did that and still carbs are being showed as is- I mean it's not a big deal to subtract fiber out of carbs since I already have those columns displayed.0 -
samanthaluangphixay wrote: »
It does not. This is a script you can install to count the net carbs - make sure you are tracking both carbs and fibre for it to work.viren19890 wrote: »Guys does MFP deduct fiber from Carbs and then display daily carb intake at the bottom or not?
Because if it doesn't then it means I'm at 40g carbs a day -if does then i'm at 63g
https://github.com/Surye/mfp-keto-userscript
oh wait it worked. Thanks a lot! you get a like and awesome!!1 -
Seems like I've been below 50 g carbs all along lol0
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Then maybe you can add a few more veggies if you would like?viren19890 wrote: »Seems like I've been below 50 g carbs all along lol
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In my experience? Your triglycerides will likely be very high and your lipid markers will not improve (though your HDLs might still be high depending on what fats you ingest and your body's own particular idiosyncrasies) even if you're losing weight.viren19890 wrote: »3What happens if carbs and fats both are high lol? just wondering- double fattening? while still in deficit?0 -
viren19890 wrote: »Ketosis is not an on/off thing. If you eat fewer carbs than your body needs (100-150g of glucose for most people) then you are making ketones. If you eat fewer than 50g of carbs, then you are mostly relying on ketosis or energy. That's what seems to be called nutritional ketosis.
Active people can stay in ketosis with carbs over 100g if they eat those carbs around exercise. There was an old member who used to bike up to 4 to 6 hours in a day. He would eat over 200g of carbs around those workouts and stay in ketosis. For someone like me, who only walk an hour a day, that would never work.
High carb and high fat seems to be the road to weiht gain and poor health, especially since HFHC fits most processed foods. Most seem to be healthier eating LCHF or even LFHC. If still in a dfeicit, you shouldn't gain, but I doubt it is the healthiest way to go... I am no expert though.
If you eat a high carb food, yes you will go out of ketosis until that glucose/glycogen is used up. The longer you have been in ketosis, the shorter the time out of ketosis seems to be.
Nuts, olives, eggs, full fat dairy, and coconut would probably be good food sources. do you like bullet proof coffee? Try adding a teaspoon or so of butter and/or coconut oil to your coffee (then blend or whisk it). That is a fast easy way to add 100-300kcal of fat to your diet.
Ok thanks.
Another question.
What happens if I'm unable to keep carbs below 60g but still most of my calories are coming from fats and protein
60% fat and 25% protein. I won't be ketosis but I'd still manage to use energy from fats or that only and only happens in Ketosis?
You may still be mostly relying on fat oxidation for fuel depending on when you eat your carbs (around exercise) and how active you are. A LCHF diet (below 100-150g of carbs) is still using some ketones for energy - just not as much as those who eat fewer than 50g of carbs, or those who eat 20g of carbs.... or those who eat carnivorous and eat almost no carbs. And even those who eat an almost zero carb diet will still be burning glucose but the glucose will come from protein in the diet, or muscle if there is not enough protein, rather than from dietary glucose (carbs).
I think.
You might enjoy reading Phinney and Volek's The Art and Science of Low Carbohydrate Living and then The Art and Science of Low Carbohydrate Performance.... I think I might reread these soon too.1 -
You might enjoy reading Phinney and Volek's The Art and Science of Low Carbohydrate Living
Yes! It would bust most of the myths in this thread. (Oh, how I love the internet!)
Specifically, pp 162-163. Paraphrasing, 100g of carbs and 100g of protein would drop ketones below 0.5 mM. "While there is nothing magical about ... this threshold," Phinney and Volek like it because it saturates the brain with ketones.
It's not a weight loss thing. It's not a "fat burning" thing. For weight loss, it helps to minimize insulin and eat less.
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samanthaluangphixay wrote: »
Then maybe you can add a few more veggies if you would like?viren19890 wrote: »Seems like I've been below 50 g carbs all along lol
Yes lol
Also any way to make similar things for phone app? right now it's just for web based interface.
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viren19890 wrote: »samanthaluangphixay wrote: »
Then maybe you can add a few more veggies if you would like?viren19890 wrote: »Seems like I've been below 50 g carbs all along lol
Yes lol
Also any way to make similar things for phone app? right now it's just for web based interface.
No way to do it on mobile right now - what I do is keep a running total of daily net carbs on the notes section of my phone. A bit of a pain but only option as of right now.1 -
Log entry
Since going on LCHF diet -my sleep has improved I think- for example I feel like I can sleep a lot more now-maybe this is just laziness I'm calling improved sleep but I'd find out soon. For example-before LCHF I was able to get out of bed at 5.30 am easily now I feel like I can stay in bed longer. Sounds like laziness but maybe I'm still not fully adjusted to this diet.
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Log entry
So since my diet end , I've been eating around 2000 calories a day which is still not maintenance -I'm 500 cals below maintenance.
I have not dropped a single LB -and carbs are below 50 grams a day. So the fact is CICO prevails regardless of which diet you are on. Or maybe there are some other factors in play but measuring accuracy is on point -no changes to that.
Unlikely that I'm making muscle and losing fat lol0 -
I've found that a lot of calculators (nearly all) tend to overestimate calories needed for maintenance. According to most, I'd need to eat about 2300 to maintain. Yeah, last time I did that, I gained 20 pounds in six months.1
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Gallowmere1984 wrote: »I've found that a lot of calculators (nearly all) tend to overestimate calories needed for maintenance. According to most, I'd need to eat about 2300 to maintain. Yeah, last time I did that, I gained 20 pounds in six months.
Agree 100%!!! If only everyone's metabolisms were exactly the same could this possibly be accurate!1 -
Gallowmere1984 wrote: »I've found that a lot of calculators (nearly all) tend to overestimate calories needed for maintenance. According to most, I'd need to eat about 2300 to maintain. Yeah, last time I did that, I gained 20 pounds in six months.
Yup. Same. Exactly the same. I ate to what my TDEE was calculated and gained about the same. 20 lbs in 6 months. Calculators are a good place to get an idea. Slowly increase calories until you stop losing weight and you find maintenance...which you may have done.0
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