HIGH fat, HIGH protein, VERY low carb diet.

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Replies

  • rebeccaplatt21
    rebeccaplatt21 Posts: 175
    Watch the carbs in milk, there is anywhere from 11-14g which is all sugar 1 cup of whole milk. I'd rather use those carbs on a nice side dish of vegetables.

    ^^^ yes exactly! milk has a lot of sugar in it! stick to heavy cream, or 1/2 & 1/2 if you must!
  • rebeccaplatt21
    rebeccaplatt21 Posts: 175
    Good afternoon,

    I have lost 9 stone, very slowly and steadily, eating very similar to yourself. I have 30lbs to go and have got really stuck this past 8 weeks and I was very desperate as whilst my BMI is 30 and I have surgery up and coming fast and my surgeon is happy with my current BMI, I personnally having got this far would like to get to the end.

    I spoke to my very supportive GP and she has suggested I looked at the Harcombe eating plan, which is still low carb, HIGH fat, medium protein but allows for more carbs in the form of brown rice and porridge oats and some more fruit and some lower fat products with carb meals.

    The difference is that you seperate out carb meals from fat meals - so I suppose it could be a take on the hay diet with low carbing.

    I have seen a move down on the scales. There is sufficient information online, so no need to buy the book at this stage and there is a handy table which is a guide to what foods in either carb meals or fat meals. There is a Phase 1 which lasts 5 days and bit tough but it is only 5 days. Phase 2 lightens up.

    Hey thanks... I might try this. There's no way I could ever be able to come up with my own strategy using percentages and stuff like that, A. because I'm **** at maths and B. I simply don't understand it. I am very good at sticking to strict plans as long as I have a plan to follow. I'm very comfortable with a minimal carb diet, with my only carbs really coming from fruit/veg/milk, sometimes fruit and SOMETIMES porridge if I feel like it - etc. What I really need I guess is to find someone who can work it out for me using what I typically eat in a day and arrange it so I'm getting the fat & protein I need to be healthy AND lose fat without going over my deficit.

    ^^mfp does this for you!! go to the goals section and tell it what percentages you want!! mine is set to 10% carb, 75% fat and 15% protein. i also change my sugar because they set it ridiculously high!! i put in 15g
  • reeyonce
    reeyonce Posts: 43 Member
    Good afternoon,

    I have lost 9 stone, very slowly and steadily, eating very similar to yourself. I have 30lbs to go and have got really stuck this past 8 weeks and I was very desperate as whilst my BMI is 30 and I have surgery up and coming fast and my surgeon is happy with my current BMI, I personnally having got this far would like to get to the end.

    I spoke to my very supportive GP and she has suggested I looked at the Harcombe eating plan, which is still low carb, HIGH fat, medium protein but allows for more carbs in the form of brown rice and porridge oats and some more fruit and some lower fat products with carb meals.

    The difference is that you seperate out carb meals from fat meals - so I suppose it could be a take on the hay diet with low carbing.

    I have seen a move down on the scales. There is sufficient information online, so no need to buy the book at this stage and there is a handy table which is a guide to what foods in either carb meals or fat meals. There is a Phase 1 which lasts 5 days and bit tough but it is only 5 days. Phase 2 lightens up.

    Hey thanks... I might try this. There's no way I could ever be able to come up with my own strategy using percentages and stuff like that, A. because I'm **** at maths and B. I simply don't understand it. I am very good at sticking to strict plans as long as I have a plan to follow. I'm very comfortable with a minimal carb diet, with my only carbs really coming from fruit/veg/milk, sometimes fruit and SOMETIMES porridge if I feel like it - etc. What I really need I guess is to find someone who can work it out for me using what I typically eat in a day and arrange it so I'm getting the fat & protein I need to be healthy AND lose fat without going over my deficit.

    ^^mfp does this for you!! go to the goals section and tell it what percentages you want!! mine is set to 10% carb, 75% fat and 15% protein. i also change my sugar because they set it ridiculously high!! i put in 15g

    Oh haha I never knew that - that's easy then! I will go through this post and copy someone's goals that fit closely to how I want mine to be. Thank you sooooo much everyone & good luck! xxxxxxxxxx
  • reeyonce
    reeyonce Posts: 43 Member


    Now this isn't to say that you won't achieve weight loss eating high amounts of protein, but there are certain advantages to optimizing your ratios. If you keep your blood sugar and insulin response down long enough, your body will adapt (to a more appropriate and natural diet your body was built for) and go into a state called ketosis. It's possible you are in it right now, but high protein can take you out of it. Ketosis is a state of rapid fat burning and it is linked to several health benefits including (but certainly not limited to) the cure for epilepsy, reduced cancer risk, certain better cholesterol/triglyceride indicators, and more energy. Also, it is a very satisfactory diet even on a calorie deficit.

    Here is a calculator to help you figure out better ratios:
    keto-calculator.ankerl.com

    You said something about healthy fats, but I want to make sure you know what fats are actually healthy to eat: animal fats (meat and dairy), avocados, coconut oil, olive oil, nuts, and fish. Processed vegetable oils are unhealthy. Saturated fats are good. Make sure you get up your ratio of Omega-3s to 6s. Trans fats are bad when you get too many. They occur in trace amounts in nature, which is fine, but stay away when there is an abnormal amount in artificially produced foods.

    Also, complex carbs are not necessarily an important part of a diet. First, let's clarify something. Complex carbohydrates is actually a vague term and not quite helpful, especially when discussing (very) low carb diets. I'm going to introduce you to another term that every low-carber needs to know: net carbs. Net carbs (usually counted in grams) are total carbohydrates - dietary fiber. The average person stays in ketosis (assuming you aren't getting too much protein) when you eat under 50 net carbs. Initial ketoers should probably only be getting 20-25 net carbs. Your intake of carbs should mostly be from vegetables (not fruit) and nuts.

    So eat the skin on the poultry. Eat your steaks and bacon. Put cream, cheese, sour cream, and real butter on everything. Always choose full fat options over non-fat. And eat veggies.

    Hey thank you for all of this....using the calculator now, thanks!
  • LazerMole
    LazerMole Posts: 99 Member

    I love milk, especially whole milk & don't want to give that up at all. However if I need to I am willing to switch back to skim milk? Fat free yoghurt - simply because I though I needed to. I eat Total 0% fat free yoghurt however this does have slightly more sugar than the full fat version which is usually the case...I'm happy to switch but I can't help being worried about how much fat I'm eating because I'm not 100% sure. Bear in mind I do eat 3-4 eggs every morning for breakfast? I'm no expert obviously, need all the help I can get.

    Skim milk has more sugar in it than whole milk does! Do not fear the fat, my friend. Fat is essential for helping those neurons in your brain fire! Eat more fat, and you might even start to like math! (Just kidding). I've never been a *huge* milk drinker, so I'm not really sure what someone could do to "replace" it, if they were so inclined. That's how a lot of people switch to higher-fat/lower-carb diets - by finding a suitable replacement for their "I could never give this up" foods/drinks. I was into sweets, so I just switched to super dark chocolate, and made my own low-carb desserts for parties (crushed nuts for crusts, berries and cream, etc.).

    Just keep this in mind: If they've *removed* the fat from something, they have to *add* sugar back in to give it any flavor. So low-fat/no-fat yogurt is packed with sugar.

    For me, when I'm trying to treat myself - I get one of the large containers of Fage full-fat greek yogurt, take about 3/4 cup of the yogurt, add in a 1/4 cup of blackberries, a few drops of EZ-Sweets (liquid Splenda) and mix that all together. It's delicious, ~10 net carbs, and satisfies my desire for something sweet.

    My diet consists of chicken thighs (with the skins), pork rinds, bacon, eggs, coconut oil, butter, cheese, heavy cream, fish, liver, spinach, kale, SUPER dark chocolate (I used to hate that stuff before I stopped eating so many carbs/sugars), broccoli, cauliflower, pork, beef, sour cream, ranch dressing, non-breaded buffalo wings, berries in moderation, full-fat yogurt, LOTS of salt on everything, cream cheese, almonds, sunflower kernels, chia seeds, so on and so forth.

    Don't be afraid of fat! It's been drilled into us for years, but seriously - fat is a great way to feel fuller for longer and can actually aid in reducing your caloric intake, particularly when coupled with carb restriction.
  • reeyonce
    reeyonce Posts: 43 Member
    [/quote]
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    Skim milk has more sugar in it than whole milk does! Do not fear the fat, my friend. Fat is essential for helping those neurons in your brain fire! Eat more fat, and you might even start to like math! (Just kidding). I've never been a *huge* milk drinker, so I'm not really sure what someone could do to "replace" it, if they were so inclined. That's how a lot of people switch to higher-fat/lower-carb diets - by finding a suitable replacement for their "I could never give this up" foods/drinks. I was into sweets, so I just switched to super dark chocolate, and made my own low-carb desserts for parties (crushed nuts for crusts, berries and cream, etc.).
    [/quote]
    [/quote]

    Lol okay **** it. I'm sticking with whole milk I'll simply look through my diary and see if there's anything I can get rid of to accommodate it. Honestly, (when I'm in full focused weight loss mode) the only things I COULD NOT live without is probably meat, eggs & milk so it's not a problem for me at all. For me processed sugar & carbs are not a massive treat (as much as I wanna eat my body weight in them sometimes) because I get horrible sugar rush... (dizzy, headaches, heart palps, sick, bloated, drowsy, I almost feel drunk?! and usually it only takes ONE chocolate bar or sweet to feel this way) so yeah I'm better off without. When I reach a new target I spend about a week eating whatever I feel like (without going over my calories) then start again.
    Yeah for a treat I will also have frozen berries with Total Greek yoghurt and sweetener and yes, it IS amazing!!
  • Mjguyot
    Mjguyot Posts: 2 Member
    I'm also on a Very Low Carb diet right now and I replace milk with heavy cream. Heavy Cream has HALF the amount of carbs as whole milk does.. But then again I literally ONLY put it in coffee and egg recipes. I'm not actually drinking it.

    Whole milk - 11.4 grams of carbohydrate
    2 % milk - 11.7
    1 % milk - 11.6
    Fat-free (skim) milk - 11.9
    Buttermilk - 11.7
    Goat's milk - 10.9
    Half and Half - 10.4
    Light Cream - 7.1
    Heavy Cream - 6.6

    You can also sub regular "drinking" milk with Almond milk. it's only 2-3g per cup depending on the brand.. Just make sure you get the unsweetened brand. (PS. if you don't like the unsweetened then pop a few packets of Splenda in the container when you first open it.. with a couple of drops of vanilla extract.. yummo..
  • RodaRose
    RodaRose Posts: 9,562 Member
    """""""""This is the only bit that seems off to me...as previously stated, milk has more carbs than cream (which is why I lighten my coffee with HWC, rather than 1/2 & 1/2). Also: why fat-free yoghurt? I eat Cabot's full-fat Greek yoghurt, which is deliciously creamy and very filling (don't know if they have that where you are, but surely something similar could be sought out?).

    It sounds like you are doing great! Don't fear the dietary fats: they are your friend when eating Keto! """""""""""""""


    Thank you! I'm really trying - exercise for me is the easiest part, it's the nutritional part that is SOOOO confusing/complicated!

    I love milk, especially whole milk & don't want to give that up at all. However if I need to I am willing to switch back to skim milk? Fat free yoghurt - simply because I though I needed to. I eat Total 0% fat free yoghurt however this does have slightly more sugar than the full fat version which is usually the case...I'm happy to switch but I can't help being worried about how much fat I'm eating because I'm not 100% sure. Bear in mind I do eat 3-4 eggs every morning for breakfast? I'm no expert obviously, need all the help I can get.

    Eat the full fat yogurt and the full fat milk.
    I you are concerned about the calories, then eat smaller portions (three eggs instead of four, ¾ a cup of milk instead of a full cup. . . . )
  • MarthaPassman
    MarthaPassman Posts: 1 Member
    Daniel - I'm having a terrible time trying to follow the low carb, high fat, mod protein diet.....I am insulin resistant, pre-diabetic and my blood sugars have been great, but I can't digest dairy, so I'm dropping most of it, and I seem to be having trouble with certain fatty fishes and red meat....I've started a really good probiotic and digestive enzymes and now think I must have low stomach acid...so I'm researching taking HCL with each protein meal as well. Food intolerance and digestive issues are making it difficult - but I feel this diet based on my weight and insulin issues would be the best way to go. Aside from net carbs, what would the suggested percentage of fat and the percentage of protein be in a day? I'm eating more organic coconut oil now rather than butter, but have added back a few carbs to help with stomach upset....which may go away after I start the HCL....any suggestions? Otherwise I'm going to have to go back to low calorie and low carb....
  • DanielCathers
    DanielCathers Posts: 53 Member
    Daniel - I'm having a terrible time trying to follow the low carb, high fat, mod protein diet.....I am insulin resistant, pre-diabetic and my blood sugars have been great, but I can't digest dairy, so I'm dropping most of it, and I seem to be having trouble with certain fatty fishes and red meat....I've started a really good probiotic and digestive enzymes and now think I must have low stomach acid...so I'm researching taking HCL with each protein meal as well. Food intolerance and digestive issues are making it difficult - but I feel this diet based on my weight and insulin issues would be the best way to go. Aside from net carbs, what would the suggested percentage of fat and the percentage of protein be in a day? I'm eating more organic coconut oil now rather than butter, but have added back a few carbs to help with stomach upset....which may go away after I start the HCL....any suggestions? Otherwise I'm going to have to go back to low calorie and low carb....

    The calculator in my first post here is a good place to start to determine the ratios of other macros. Here it is again for convenience:

    http://keto-calculator.ankerl.com/


    I'm not sure if I can give you too much advice about your digestive issues but I found a few resources on a non-dairy keto diet:

    http://www.reddit.com/r/keto/comments/1jtede/

    http://ketocook.com/tag/dairy-free/


    Also look into some paleo recipes. Paleo is similar to keto except for key differences like it abstains from dairy and allows more fruit. Just make sure you are aware of the carbs in those recipes if they contain fruit.


    You could also look into vegan keto resources especially since you seem to want to stay away from certain meats (I would experiment with them if you aren't sure). Just a couple of Googles:

    http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/

    http://meshell.ca/blog/vegan-keto-experiment-week-one-food-info-ratios/

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