LCHF diet
ryesmama12
Posts: 10 Member
Getting started on the low carb high fat lifestyle, so far I feel great. I am just trying to figure out the right carb to protein to fat ratio that will work with my size. I'm 5'11" and currently 260lbs. My GW is 180lbs. Any positive suggestions would be great.
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Replies
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I too am embarking on a LCHF lifestyle. It was suggested to me by some LCHF veterans to start at 75% fat, 10% carbs, and 15% protein and adjust from there. Good luck! Feel free to add me if you would like some support. Heaven knows I'll need it.
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As a rule of thumb your protein is your most important macro nutrient (that's not saying it's the one you eat most of, because its not), but adequate protein in your diet is essential for sparing muscle.
Aim for 0.7 - 1g of protein per kilo of Lean Mass (body weight - weight of body fat). For example 260lb body weight - 25% body fat (65LB) = 195g of protein.
Also it depends of how low carb you want to go. 50g - 150g is considered low carb - under 50g is considered very low carb (IMO), nothing wrong with VLCarb, just a little more difficult (when first starting out), but we are all different and some people do not have an issue with it. If VLCarb is your goal then go for it.
Whatever calories are left fill them with fat - IMO limit polyunsaturated fat and avoid man made trans fats.
Good luck.0 -
Thank you!0
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I have been losing weight on LCHF for awhile (about 2 lbs a week) and what I have found is it is truly a balance. Protein is important to maintain muscle and not burn it along with the fat, but if you eat too much protein, your body treats it like carbs and can store it as fat as well. For protein amounts in your own diet, alot will depend on how much strength training exercise you are doing along with it for metabolizing the protein. I personally shoot for lower protein numbers than those mentioned above. I also shoot for very low carb(20-30g a day) - The bulk of my calories come from fats. There is a very good website on LCHF called Dietdoctor.com but you have probably heard of it already if you have researched LCHF. I also use Bulletproof Coffee as part of my program, and for me it really has made a big difference in keeping me on the program.0
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I used this calculator (http://keto-calculator.ankerl.com/) to determine my macros.0
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I have also been on LCHF and have great results not only on weight loss, but lowering my A1C and cholesterol. I also use http://keto-calculator.ankerl.com/ to figure out my macros. My carb intake is 20g or less. Anyone who follows LCHF can friend me if they like. http://www.reddit.com/r/keto is a very supportive site , and you can find a LOW Carb group and keto group on MFP as well to find support or ask questions.The main forums are not very supportive when it comes to restricting carbs.0
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Why are you doing this? Over the decades of eliminating certain foods while bulking on on others has only resulted in people getting fatter. Our genetics are meat, potatoes and vegis, and that's the way we have been eating for 150 years, and as they say when you mess with Mother Nature, there will be consequences and they're usually not good ones.
A calorie is a calorie regardless if it comes from carrots or cookies, protein, fat or carbs.
Long term weight loss success is simply calories in versus calories out--meaning eat less move more.0 -
I am not one to condone anyone's personal choice for dieting and please correct me if I am wrong but how can this be good for you.
A high fat diet? I can hear the arteries clogging from here. Unless the fats are coming from plant based fats...just curious how this works...0 -
I am not one to condone anyone's personal choice for dieting and please correct me if I am wrong but how can this be good for you.
A high fat diet? I can hear the arteries clogging from here. Unless the fats are coming from plant based fats...just curious how this works...
Blood lipid profiles are generally good on low carb high fat diets.
Triglycerides for example fall, as they are driven up by eating carbs.
HDL cholesterol rises, usually giving a better total/HDL ratio which is associated with a lower risk of heart disease.
Basically, you're wrong. Edit : see http://www.dietdoctor.com/health-markers-eight-years-lchf for some numbers0 -
I have been losing weight on LCHF for awhile (about 2 lbs a week) and what I have found is it is truly a balance. Protein is important to maintain muscle and not burn it along with the fat, but if you eat too much protein, your body treats it like carbs and can store it as fat as well. For protein amounts in your own diet, alot will depend on how much strength training exercise you are doing along with it for metabolizing the protein. I personally shoot for lower protein numbers than those mentioned above. I also shoot for very low carb(20-30g a day) - The bulk of my calories come from fats. There is a very good website on LCHF called Dietdoctor.com but you have probably heard of it already if you have researched LCHF. I also use Bulletproof Coffee as part of my program, and for me it really has made a big difference in keeping me on the program.
Your body will never treat protein like a carb except in the instance of calories in calories out0 -
I am not one to condone anyone's personal choice for dieting and please correct me if I am wrong but how can this be good for you.
A high fat diet? I can hear the arteries clogging from here. Unless the fats are coming from plant based fats...just curious how this works...
Blood lipid profiles are generally good on low carb high fat diets.
Triglycerides for example fall, as they are driven up by eating carbs.
HDL cholesterol rises, usually giving a better total/HDL ratio which is associated with a lower risk of heart disease.
Basically, you're wrong. Edit : see http://www.dietdoctor.com/health-markers-eight-years-lchf for some numbers
This diet puts you at risk for gall stones, gallbladder issues, liver problems even sclerosis. These are just a few of the issues of this lifestyle. Trust me I have tried it all.0 -
Getting started on the low carb high fat lifestyle, so far I feel great. I am just trying to figure out the right carb to protein to fat ratio that will work with my size. I'm 5'11" and currently 260lbs. My GW is 180lbs. Any positive suggestions would be great.
I would say 20g of carbs, 100g of protein and 130g of fat for starters. Try to keep the fat at least as high as (protein plus carbs). After 2 weeks of that see how it's going and tweak accordingly. A few more grams of carbs perhaps 5g/day steps can be added if need be, and increase your salt intake to offset the carb reduction.
I would think you're around 50% fat in the absence of any real data, 130 lbs lean mass.0 -
This diet puts you at risk for gall stones, gallbladder issues, liver problems even sclerosis. These are just a few of the issues of this lifestyle. Trust me I have tried it all.
I have no reason to trust you or not, but your experiences are not universal or indeed that common.
Eating more fat reduces gallstone formation, it may expose pre-existing stones etc but does not cause them.0 -
This diet puts you at risk for gall stones, gallbladder issues, liver problems even sclerosis. These are just a few of the issues of this lifestyle. Trust me I have tried it all.
I have no reason to trust you or not, but your experiences are not universal or indeed that common.
Eating more fat reduces gallstone formation, it may expose pre-existing stones etc but does not cause them.
You do not need to trust me. Fads come in go but calories in and calories out has been a constant. I have maintained my weight loss for 12 years. I did learn a thing or two from being on every fad diet there is before finding balance (yeah I tried this one too)0 -
I love how people debunk anything they don't understand. It is a 1950s idea that eating fat makes you fat, and one not based on any science whatsoever. Saturated fat is good for you. Canola/plant oil is generally NOT. Your low fat margarine is one molecule away from plastic. You want to feed that to your kids, go ahead. I eat butter, cream, coconut oil, bacon, and consistantly lose weight. My bloodwork is great. My arthritis is better than it's ever been. My asthma is all but gone. My hair and skin are great. The weight I am losing is fat (eating fat causes you to burn fat, eating carbs causes you to burn carbs and lose muscle).
Do some research before you all start with the "omg eating fat is bad for you, you're going to get high cholesterol, gall stones, clogged arteries and DIE" and join us in 2014 (yes, I know, the world used to be flat, and movies used to be black and white) ... it's quite simply rubbish. Wheat, and anything grain related is 100 times worse for you (read Wheat Belly). The food pyramid as it stands is a concoction of the wheat board, and not at all how we should eat. Low fat is bad, people. Marketing executives and the diet industry do not want to tell you that, but it is.
My Dad has had type 2 diabetes for 20 years. It's destroyed his life, and his health. Following Diabetes Australia's plan (low fat, high grain) he's NEVER been able to get it completely under control, and has had to work real hard with medication, and specialist appointments to even stay alive. In the last year, he's managed to lose 15kg, and get his blood sugar under control (around 5) for the first time EVER. By eating butter and fatty meat, and bacon, and green vegetables, and eggs. And no carbs (under 20g a day).
Take a peek at thedietdoctor.com or get on Facebook and talk to some of the good people on LCHF groups, who will tell you the same thing. Read Mark's Daily Apple. http://www.marksdailyapple.com/high-fat-diet-healthy-safe/#axzz3BSVWX9z7, or the study in Time magazine, or the many recent documentaries on the subject. Tke NO notice of anything endorsed by department of primary industries, or diet product companies.0 -
I used this calculator (http://keto-calculator.ankerl.com/) to determine my macros.
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I aim for 75% fat, 20% protein & 5% carbs (about 20g a day).
OP - as well as Bulletproof coffee, check out FAT BOMBS!
Coconut oil, butter, sugarfree chocolate & peanut butter. Nomnomnomnom nom.
Keep a bunch of boiled eggs, pats of butter and salt to hand - very good if you get a little woozy as your body adjusts.
This diet puts you at risk for gall stones, gallbladder issues, liver problems even sclerosis. These are just a few of the issues of this lifestyle. Trust me I have tried it all.
Eating more fat reduces gallstone formation, it may expose pre-existing stones etc but does not cause them.
You do not need to trust me. Fads come in go but calories in and calories out has been a constant. I have maintained my weight loss for 12 years. I did learn a thing or two from being on every fad diet there is before finding balance (yeah I tried this one too)
Yeah well, the way of eating a lot of people are already eating that includes high amounts of carbs is also putting them at risk of a bunch of issues.
Some people find they feel better, are much happier and it is much easier to stick to their calorie in/out goals when eating LCHF.
What eventually worked for you after you tried all your fads might not work for others and may not be 'fads' for them.0 -
I am not one to condone anyone's personal choice for dieting and please correct me if I am wrong but how can this be good for you.
A high fat diet? I can hear the arteries clogging from here. Unless the fats are coming from plant based fats...just curious how this works...
Eating as much bacon, butter, eggs, aioli, cream, cheese, coconut cream, coconut oil and meat as I want is how it is good for me. Cooking vegetables in bacon fat is pretty damn good!
I no longer have unstoppable cravings to inhale a packet of biscuits, whole loaves of bread or cakes.
No feeling starving hungry or having sugar rushes or crashes. My skin doesn't break out and energy levels are constant. I am not bloated, gassy or suffering from stomach cramps.
:drinker:
http://lmgtfy.com/?q=ketogenic+diet0 -
You might get some forthcoming feedback, but I'm going to message yu a link.. One that answers all the "you shouldn't do this because.....yada yada" . FyI- I found out what I was doing was was extremely close to LCHF, I had researched info and started figuring out a regimen on my own from several sources. They vary about the carb intake and the ketoisis info.
Now for me, started June and yes, inititally lost 5lbs by the end of 1st month. Which you might say "not much" but I've been eating at a caloric deficit of lean meats, veggies, fruits and whole grains and regularly exercising for 3 years and lost a total of only 7 lbs.( I need about 30-35lbs to lose) The past 12 months the scale had not moved. And yes I am seeing a doctor, according to them there is no reason why I shouldn't have lost weight, except that I must not be eating right or exercising enough(frustrating it has been). So I even hired a person trainer and nutritionist! And nada! So...5lbs in 1month is very good, I lost 1 inch off waist and hips too!
2nd month, nada...so reviewed info I researched and corrected areas I needed to: ie I was not eating enough fat!!! And cut proteins levels a little more & although at carb level I set at 50 carbs(net 30),, my sugars were close to my carb leve,l so now keep sugars at under 15 for the most part.). I purchased ketone reader and no I have not gone into ketosis. It has been difficult letting go of trained beliefs about a good eating regimen. Thus the reason I think it took me about 2 months to get it right.
End of august is my 3rd month and I will be weighing in, after revamping at the beginning of August scale started to move again immediately. and I decided to not weigh in for final result until end of month. We shall see!!!!!!
Here is 3 yummy snacks I eat nearly every day:
2tlbs of black chia seeds w/ almond milk and cinnamon - cooked. I then add less 1/8 of apple for sweetness!( i like the chia seeds for the fiber!)
a thin slice of apple and put 1 tablspoon of almond butter &hen unsweetened coconut flakes on it- very very yummy!
sliced Cucumbers with feta cheese & tazitki cucumber sauce (falafal)
For occassional dessert on weekend I make a trail mix of : 1/2 serving whole almonds, 1/4 cup of coconut flakes & 8 ghiradelli dark chocolate chips. I also like the dark chocolate sea salt kind bars.
:-)0 -
Why are you doing this? Over the decades of eliminating certain foods while bulking on on others has only resulted in people getting fatter. Our genetics are meat, potatoes and vegis, and that's the way we have been eating for 150 years, and as they say when you mess with Mother Nature, there will be consequences and they're usually not good ones.
A calorie is a calorie regardless if it comes from carrots or cookies, protein, fat or carbs.
Long term weight loss success is simply calories in versus calories out--meaning eat less move more.
Apparently you are not at all familiar with LCHF protocols or the science behind it. If you want the full answer to your first question, then pick up a copy of Volek & Phinney's The Art and Science of Low Carbohydrate Living. To answer that question as to why I do it personally, the answer is that it flat out put my type 2 diabetes into full remission and I take no medications any longer. That is a fabulous reason. Carbs are NOT necessary to healthy nutrition however proteins and fats are.0 -
I have been losing weight on LCHF for awhile (about 2 lbs a week) and what I have found is it is truly a balance. Protein is important to maintain muscle and not burn it along with the fat, but if you eat too much protein, your body treats it like carbs and can store it as fat as well. For protein amounts in your own diet, alot will depend on how much strength training exercise you are doing along with it for metabolizing the protein. I personally shoot for lower protein numbers than those mentioned above. I also shoot for very low carb(20-30g a day) - The bulk of my calories come from fats. There is a very good website on LCHF called Dietdoctor.com but you have probably heard of it already if you have researched LCHF. I also use Bulletproof Coffee as part of my program, and for me it really has made a big difference in keeping me on the program.
Your body will never treat protein like a carb except in the instance of calories in calories out
Gluconeogenesis.0 -
I love how people debunk anything they don't understand. It is a 1950s idea that eating fat makes you fat, and one not based on any science whatsoever. Saturated fat is good for you. Canola/plant oil is generally NOT. Your low fat margarine is one molecule away from plastic. You want to feed that to your kids, go ahead. I eat butter, cream, coconut oil, bacon, and consistantly lose weight. My bloodwork is great. My arthritis is better than it's ever been. My asthma is all but gone. My hair and skin are great. The weight I am losing is fat (eating fat causes you to burn fat, eating carbs causes you to burn carbs and lose muscle).
Do some research before you all start with the "omg eating fat is bad for you, you're going to get high cholesterol, gall stones, clogged arteries and DIE" and join us in 2014 (yes, I know, the world used to be flat, and movies used to be black and white) ... it's quite simply rubbish. Wheat, and anything grain related is 100 times worse for you (read Wheat Belly). The food pyramid as it stands is a concoction of the wheat board, and not at all how we should eat. Low fat is bad, people. Marketing executives and the diet industry do not want to tell you that, but it is.
My Dad has had type 2 diabetes for 20 years. It's destroyed his life, and his health. Following Diabetes Australia's plan (low fat, high grain) he's NEVER been able to get it completely under control, and has had to work real hard with medication, and specialist appointments to even stay alive. In the last year, he's managed to lose 15kg, and get his blood sugar under control (around 5) for the first time EVER. By eating butter and fatty meat, and bacon, and green vegetables, and eggs. And no carbs (under 20g a day).
Take a peek at thedietdoctor.com or get on Facebook and talk to some of the good people on LCHF groups, who will tell you the same thing. Read Mark's Daily Apple. http://www.marksdailyapple.com/high-fat-diet-healthy-safe/#axzz3BSVWX9z7, or the study in Time magazine, or the many recent documentaries on the subject. Tke NO notice of anything endorsed by department of primary industries, or diet product companies.
Well said!0 -
I am not one to condone anyone's personal choice for dieting and please correct me if I am wrong but how can this be good for you.
A high fat diet? I can hear the arteries clogging from here. Unless the fats are coming from plant based fats...just curious how this works...
Hi Cindy!
I am glad to see that you are curious because it shows that your mind is open to learning about new things that fly in the face of conventional wisdom and learning is always good. It is actually far healthier for your lipid panel than a low fat and high carbohydrate diet (complex or not) which drives the inflammation that causes heart disease, diabetes, Alzheimer's and other chronic conditions. It is a real eye opener when you start to learn about it. This is the program that slammed my diabetes into remission and got me off all of my meds for IBS and GERD, too.
It is really fascinating stuff to read and the best book for that is probably Volek and Phinney's The Art and Science of Low Carbohydrate Living which explains the science of it all and will answer your curiosity in detail. It has been proven via multiple studies that there is NO connection between heart disease and saturated fats with bodily inflammation being the recognized cause. Cholesterol is not an issue either. DH and I have seen nothing but amazing health improvements across the board for both of us. For me the weight loss is highly desirable but second to my diabetes remission which is why I began the protocol. It has been a resounding success.
Here are a few quick answers for you:
Types of fats:
V & P recommend you get your fats from healthy monounsaturated first, saturated second, polyunsaturated third. My favorite fats are in no particular order:
Monounsaturated: olive oil is my favorite here but there are many to choose from;
Saturated: coconut oil, grass fed butter, red palm oil, duck fat, bacon fat and other animal fats.
I actively avoid all extra polyunsaturated omega 6 fats and make sure I get adequate omega 3 fats for balance. I get adequate Omega 6 in my diet.
In a nutshell, you consume a low carb diet (I am very low carb for glucose control) with almost all carbs coming from healthy vegetables (especially dark leafy greens, cruciferous and lots of variety) and a modest amount of fruit. No grains, no starchy vegetables and limited dairy. Moderate protein and then fill yourself up with fats to satiation.
Hope that helps a bit,
Zooty :flowerforyou:0 -
This is a great example of how doctors and diabetes educators rely on text books to provide a solution fits all.
My husband had followed their dietary advice as a type 1 diabetic for 15 years and has struggled with weight , BSL and other side effects and complications.
I encouraged him to throw out everything they taught him and do it my way - very low carb, quality proteins and quality salad / non carb veg. - some legumes / fruit but almost no processed carbs (rice / pasta/ bread / potato etc) and NO SUGAR SUBSTITUES.
He has lost 15 kg , more than halved his insulin, eye haemorrhage has stopped bleeding and finally has the control of his BSL
he is now able to exercise and feels like a new man. Doctors cannot believe the difference, but still wont acknowledge their dietary advice was wrong for him.0 -
The weight I am losing is fat (eating fat causes you to burn fat, eating carbs causes you to burn carbs and lose muscle).
I was on Keto for a while and found it not sustainable for me. I applaud those who can stick to it, shows great discipline. I have found a regular deficit to work for me personally. I thought I understood how our bodies use/burn carbs and fat etc. Is this statement true? Where did you read this?0
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