High fat , mod protien, lowcarb

I'm 35 was 264 now 154.. high(ish) fat, moderate protein and very low carb.. my fat is about 75 to 90 grams a day now.. protein about 103 to 110..
Before I was super high fat and very low protein and lost all my strength..

I would disagree about the supplements. You have to take 5 to even equal the potassium in an avocado. So obviously, it is ideal to get potassium from foods. It isn't always possible to reach 4,000, though. Supplements are sometimes necessary. Unless you're an obsessive nut job I don't think you need to worry about poisoning yourself with the supplements.
I don't usually get close, even though I eat a lot of spinach and other potassium rich food. The NuSalt can be added to anything you might add salt to. I shake some in about everything. There are other brands but this one was cheapest for me.

Here are the RDAs:
Potassium: 4,000mg
Magnesium: 320mg (women)
Sodium: 1500mg-2300mg

BUT:
The salt business is iffy.
I'm going to PM you a link to a thread on a lowcarb forum that is my main haunt which discusses electrolytes in low-carb diets.

Another tip I have is one of the most important. Weight loss is NOT linear. I lose, min-stall, go up, then down, then do-si-do sometimes before my body finally gives up a pound. But the overall trend is downward. I can't stop myself from obsessively weighing every day. But I do something else to preserve my sanity: Measurements. Always keep measurements. The body empties fat cells of fat. Then, they fill up with water sometimes, the turds! They will sometimes sit and think on it for awhile, deciding whether or not they can live with this change. When the body finally decides it can, the water is dumped. So many things can affect how often you shed weight. Your metabolism, electrolyte levels, sore muscles (retain water), too much salt, too little calories, too many calories, hormones, personal sensitivities for foods (diary or artificial sweeteners), and etc. Good grief!

So when you are on-plan and the scale is just sitting there, check your measurements. Your body may be holding on to water in your empty fat cells, but measurements don't lie like the scale does. I've lost count of the times I was discouraged by no movement on the scale! Then I took my measurements, and BAM, inches lost. I recommend keeping a table for yourself, a high/low table. For each week, keep your high and your low. And then for the month. That is where you'll see the truth of what is going on.

I don't actively fast. It isn't for everyone but many people like it. Just follow your body. I eat breakfast and then don't eat again until 2pm. My appetite changes just lead me there. I think your menu looked fine. Don't freak about the fat. Fat IS NOT BAD. They have finally figured this out, after they've scared us to death about it for decades. And it was all based on a falsified study. Fat is good. It's satiating and it makes food taste good. And for our way of eating, it makes things work better. They are discovering that fat is bad only when it is paired with overconsumption of carbs.

Check my food diary. I ate 8 wings, with skin, no sauce, for supper. Along with a huge stalk of celery with cream cheese on it. I eat 2 eggs made with cream and cheese every morning. Sometimes there is bacon or sausage. Lunch is usually tuna or chicken salad loaded with mayo or cheese and meat of some combo. Coconut oil in my coffee. Butter in my broth. Bacon fat or butter in my cooked veggies. Dip meat in sour cream and mayo. Some days I eat my carbs in veggies more than others. As long as you are working toward more veggies most days, you're golden.

I hope I finally addressed all your questions. I'm sorry I didn't do a better job before. These past two days were busy as heck. :grumble: Doctor appts, soccer for the kids, library trip before I got a fine. Crazy times. I'm around here and there if you have any more questions.

Keep ketoing on. :bigsmile:

Every body is different - and has different needs in terms of Fat, Protein and Carbs.

Some fats are better than others - but I'm trying to think of the food composition where the fat is higher than the protein and the carbs are very low. Seems like a very unnatural diet that is difficult to sustain. Again, I'm talking in a whole food perspective. I guess you could drink a cup of fish oil or eat some pork rinds (ugh to me).

Not at all unnatural. I eat meat, veggies, and lower-carb dairy. What is unnatural about that? It's not voodoo. I choose sauces and dips with more fat. Avoid sugary sauces. I cook veggies with butter, olive oil, or bacon fat. It's not like I have to plop a huge bunch it in there either. It is very easy to achieve the fat level desired; you get close with the meat and cheese alone. The only weird thing I do is put coconut oil in my coffee and butter in a cup of broth. Both of which are delicious.

Drink a cup of fish oil. Ewwwwwww! :sick:

One single food isn't going to give you the percentages you need of high fat, mod protein, low carbs. It is the totality of your daily diet, adding them all up to achieve the macro. A dish I enjoy is a casserole made of cauliflower, cabbage, and mushrooms, with ground sausage, chicken, cheese, and a cream sauce. NOM! I might have a cheese stick for a snack at some point or a handful of roasted almonds. Supper is always meat and veggies in some various dish. I drink mostly water other than my single cup of coffee. Occasionally I splurge with a diet drink, or budget some vodka into my cals. Is that really so weird? :huh:

It's not a mystical fad. I can and will eat like this forever. In maintenance of low-carb diets, you add back carb grams until you discover your personal threshold where you start to gain. Then, you stay just under. One day, I'll be able to occasionally throw in a little popcorn or some fruit (which was never a fave anyway.) Some people have to count calories, too. I'm one of those.

I hope that shed a little light on the mystery of low-carb-hood.
And you are right when you said bodies are all different. Folks have to figure out their own body and what works for them.

I'm not against carbs. My body just doesn't do carbs right. I figured that out and act on it. Whatever people are doing to get healthy is a-ok with me.

Hi Mel....thanks for replying and all the advice! Where is the LCHF forum on this site? I looked and didnt see one? I am a member on the Jimmy Moore site...but its not as active as this one...any others I should know about?

Thanks!

Head on over to r/keto on reddit. Great community and very active. Lots of solid science and a lot of fantastic results to push motivation.

Excellent suggestion. I'm there as well.

Hi Mel....thanks for replying and all the advice! Where is the LCHF forum on this site? I looked and didnt see one? I am a member on the Jimmy Moore site...but its not as active as this one...any others I should know about?

Thanks!

Go to the Groups section at the top of the screen and there search for "Keto". You'll find a pretty active group here for LCHF which is what ketogenic is.

Out of curiosity, what are each of you considering low carb? Either by percentage of calories or grams per day would be appreciated.

20-30 grams of carbs a day for me