LCHF Tweaks

fatblatta

I was overly concerned about hitting my macros. My target was 5% carbs, 70% fat, and 20% protein. I stuck with this for a while and didn't really make much progress. Well some, but I'd get sick revert and gain weight back. I had some discomfort in my left abdomen. I struggled to keep my protein down and it was a battle. I was constantly constipated. TMI, sorry. I got sick in November and had to eat a high carb diet for a while. When I recovered, I decided to add more healthy carbs. Think sauteed green veggies and Yogurt with berries. I'd never think of eating that before. I cut back on meat protein and gave up alcohol. For example, my old go-to breakfast was 2 eggs and two thick pieces of bacon with a pat of buffer and black coffee. Now I'll have 1 egg, a cup of spinach sauteed in butter and olive oil. 1 piece of bacon once in a while, because who can give up bacon. I'll saute a whole cabbage or bok choy with oil, garlic, and red pepper and keep that in the fridge. I can get a few days of meals out of that. I add meat when I want it.

Since doing this, my discomfort is almost gone and the weight loss accelerated! I'm a little lower on my fat and higher on carbs. But not crazy!

Have other good LCHF tweaks to share?

macchiatto

That's great! I think it's so individual and just requires some experimenting.
I have mostly done 10-15% carbs (I pay more attention to net and stick to 20-40 net daily), 65% fats and 20-25% protein. Overall seems to work well for me.

Now that I'm moving back to maintenance soon, I will need to experiment some more to see what will help me maintain long term. (I first hit maintenance weight back in March but have struggled a bit, bouncing up and down mostly 1-5 lbs above my goal range.)

KarlaYP

Congratulations on finding the level of carbs that works for you! Too many people give up after a certain level doesn't work for them! Huge kudos!

KnitOrMiss

@fatblatta - Since every single body on the planet, even identical twins, etc. is different, reacts differently and so on; it's hard to say that any particular tweaks, additions, or restrictions can work for anyone else. There are already existing threads with suggestions for ongoing modifications that some folks want to try. There should be links in the stickied thread "LaunchPad" on the main group screen. Good luck experimenting.

Also, remember that any changes shaking up what you are eating can work well for a short time... It's what your body is still doing 12 weeks after implementing a change that is really the proof/evidence of success.