Low Carb High Fat Diet - can someone please help?

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  • AlabasterVerve
    AlabasterVerve Posts: 3,171 Member
    I tried this method LCHF, and gained 12 lbs in just under 2 months. I understand the science behind it so wondering if someone has some practical info for me to apply. I obviously went very wrong somewhere.
    The Diet Doctor has great guidelines for LCHF eating including a section on how to lose weight for those who are having problems. If you liked the diet and felt good eating it perhaps something there will help.

    There's also nothing wrong with counting your calories while eating a LCHF diet either -- I know a lot of people still have to in order to get down to as low a weight as they'd like to.

    http://www.dietdoctor.com/how-to-lose-weight
  • chirosche
    chirosche Posts: 66 Member
    Thanks Alabaster ... so I can understand - can you explain how many grams would be in my 200 gram steak to put it into perspective ... would it be 20 grams?

    This will be helpful. I was trying to figure this out as well and I did some research and came upon this site and I printed it out. It's better than guessing.

    http://www.ketogenic-diet-resource.com/protein-chart.html

    200 grams of steak is 7 oz. Each ounce of steak is 8 grams of protein, therefore 200 grams (7 oz) of steak is approx. 56 grams of protein.

    There ya go!
  • oneday987
    oneday987 Posts: 41 Member
    Thanks chirosche,

    I'll have a look at the link.

    It's interesting - I think I will have to cut down on some of my protein intake. I just did my food diary for tomorrow and by cutting down the amount of protein I will be having for lunch and dinner my predicted weight loss was greatly reduced.
  • Ideabaker
    Ideabaker Posts: 545 Member
    try 1g per pound you weigh

    Now I'm confused... one g of protein per pound is significantly more than one g of protein per kg. I'm 65 kg=65 g protein per day, but in pounds that is 145= 145 g protein per day. Which is recommended maintaining muscle whilst losing weight?
  • Ophidion
    Ophidion Posts: 2,065 Member
    OP here is the formula...

    Macronutrient goals should really not be based on percentages, but on grams which vary depending on your size and activity levels.

    We would recommend, as a rule of thumb, the following:

    1g of protein per lb of LBM as a minimum target

    The balance can fall where you wish, taking into account performance, satiety and adherence.

    Note: the above protein minimum assumes that you are on a deficit, are undertaking moderate exercise and do not have a significantly low or significantly high body fat percentage. It also assumes that you have no pre-existing medical condition that would require a lower intake.

    At a very low body fat percentage or with highly intensive workouts a slightly higher amount of protein is recommended.

    Conversely, at a very high body fat percentage or with no or little exercise, a slightly lower amount of protein is acceptable.

    When you have determined the minimum grams of protein and fat, you can calculate the corresponding percentages based on your calorie target to input into MFP. Protein and carbs have 4 calories per gram and fat has 9 calories per gram. Note that MFP only allows 5% increments so you will need to pick the one nearest your desired target.


    For example, say someone is 150 lbs with a BF% of 20% on a 2,000 calorie target. Note, a 20% body fat means that someone has a 80% lean body mass (LBM) as LBM is everything except fat (muscle, water, organs, tissue, etc). Their macros in grams would be:

    Protein: 1 x 150 x 0.8 (LBM) = 120g x 4 calories = 480 calories divided by 2,000 (calorie target) = 24% - round up to 25%

    To change the MFP settings go to My Home -> Goals-> Change Goals-> click Customize and update the macros.

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • oneday987
    oneday987 Posts: 41 Member
    Hi AlabasterVerve,

    I spoke with you yesterday and you were very helpful.

    I was wondering whether you can give me some advice as to how, or whether someone can help me with, working out my macros.

    I started putting the information in the food diary and it is really confusing me. It has only given me 1200 calories. Before I started the diary with MFP, I was keeping a record of my food on FatSecret and was using up to 1600-1700 calories and losing weight. Now my diary is telling me that I will basically be gaining weight and putting on all the kilos I have lost.

    HELP please ... I am getting really frustrated. All I want to do is to know how much I can eat in the way of fat/protein/carbs for my individual body so I can get on with what I want to do. I was really happy with what I was doing before, but now I am really confused. I would like to stay on this site as it is so friendly and also the food information is so up to date and Aussie friendly.

    Please feel free to check out my diary page as it has the most up to date info on my intended food intake for today.

    Hope I hear back from with you with some helpful information.

    Thanks so much and cheers :)

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