crystalsuepuppy wrote: »

I'm at the end of day 2. I'm using a plan that has all the meals laid out and how much to eat and the recipes, but I'm finding when I actually log them into MFP, they aren't coming out to be where they should. My actual protein consumed is way higher than my fat. I need to be around 127g fat and so far I'm only at 47. I'm maxed out on my protein. Help!

Crystal Others here can give you some of their ideas, but my go-to's for healthy higher fat foods are: avocado, egg yolks, nuts (especially Macadamia and Brazil), healthy oils (olive, avocado), seeds (flax, chia, pumpkin, sunflower, poppy), full fat homemade yogurt, and some butter, cream, and coconut oil. When you look in to "fat bombs", you will see all kinds of sweetened candy-like ideas. My favorite fat bombs are cauliflower or asparagus or other low carb veggies soaked in olive oil and roasted. Eggplant can absorb a ridiculous amount of olive oil, and is delicious and nutritious. Sprinkled with a little parmesan cheese, it is quite yummy.

Karen in Virginia

Yesterday was my first day of doing the challenge and Keto. I had school most of the day and was glad that I brought food to eat while I was there. I am in culinary school, so you can imagine the temptations that come about! I did get on the scale today and I was down 2.5lbs. Not sure why I got on the day after, but it was nice to see. I was really full yesterday and had to force myself to eat to get my macros in. I love coming on this board since everyone is so supportive and its active. Please feel free to friend me. I have a long way to go and am excited and motivated that I can do this.

I don't know if I should be discouraged or not. 3 weeks of eating Keto on a strict 20 g carb limit and I have only list 2 pounds. My husband drops weight easily and is down 10 pounds and he eats a lot more carbs than me! Everyone is always posting great losses and I'm wondering what my issue is. Too much protein? I know I tend to go over in protein. Insight anyone?

I'm curious about the macro percentages. Right now I'm doing a modified keto because I'm still nursing infant. My percentages are not quite what everyone else's are. However I'm wondering how do you get so much fat without the proteins? I think my protein has been a little bit higher

... Continued

anyway,
http://www.mycopenhagenkitchen.com/2016/03/09/gaining-weight-on-your-healthy-diet/
good article!

(((HUGS)))

Chena83 wrote: »

My word..... I GAINED 2 LBS. HOW DOES THAT HAPPEN? My macros are good... maybe I need to up my water? Hhhhhhh.....

@Chena83 - that is very likely water weight fluctuations. The scale actually shows what you did 2 weeks ago as far as true fat loss ... not yesterday.

Any huge changes day to day are due to things retaining water from not enough sodium (happens far too often for keto-ers), having had more carbs than intended (carbs hold in water to process themselves), or more activity/workouts (water is retained to repair muscles), or dozens of other things. Most of these regulate themselves readily.

The biggest component of success on a ketogenic diet is patience. Patient and reevaluating every 6-12 weeks. Any major changes will take 4-12 weeks to show true results - like if you flipped macros, added workouts, etc.

KnitOrMiss wrote: »

Chena83 wrote: »

My word..... I GAINED 2 LBS. HOW DOES THAT HAPPEN? My macros are good... maybe I need to up my water? Hhhhhhh.....

@Chena83 - that is very likely water weight fluctuations. The scale actually shows what you did 2 weeks ago as far as true fat loss ... not yesterday.

Any huge changes day to day are due to things retaining water from not enough sodium (happens far too often for keto-ers), having had more carbs than intended (carbs hold in water to process themselves), or more activity/workouts (water is retained to repair muscles), or dozens of other things. Most of these regulate themselves readily.

The biggest component of success on a ketogenic diet is patience. Patient and reevaluating every 6-12 weeks. Any major changes will take 4-12 weeks to show true results - like if you flipped macros, added workouts, etc.

Interesting that you say not enough sodium can cause water retention...on the regular boards people are always saying that too MUCH sodium causes that. I wonder why?

Marcelynh wrote: »

I don't know if I should be discouraged or not. 3 weeks of eating Keto on a strict 20 g carb limit and I have only list 2 pounds. My husband drops weight easily and is down 10 pounds and he eats a lot more carbs than me! Everyone is always posting great losses and I'm wondering what my issue is. Too much protein? I know I tend to go over in protein. Insight anyone?

I'm just a beginner but one of the sites I'm on recommends the protein for women to be 45g at 5 feet, then add 2.8g for each inch to get your protein macro (mine is 56, I'm short). They claim going over this number of protein (unless adding strenuous activity) causes the body to convert the excess protein to Glucose through gluconeogenesis. So maybe check your protein #?

I typically lose weight very slowly when I've counted calories it would take me 6 months to lose 10. I started this about a week now following the 20 carb/56pro and the rest of my target calorie of 1300 in fat. I try not to stress if I go over 1300 as long as my over macros are fat and not carbs and protein. I'm down about 3 in the week which is good for my turtle metabolism.

Not sure if that helps but thought I'd let you know what I've read other places.

mjj79 wrote: »

KnitOrMiss wrote: »

Chena83 wrote: »

My word..... I GAINED 2 LBS. HOW DOES THAT HAPPEN? My macros are good... maybe I need to up my water? Hhhhhhh.....

@Chena83 - that is very likely water weight fluctuations. The scale actually shows what you did 2 weeks ago as far as true fat loss ... not yesterday.

Any huge changes day to day are due to things retaining water from not enough sodium (happens far too often for keto-ers), having had more carbs than intended (carbs hold in water to process themselves), or more activity/workouts (water is retained to repair muscles), or dozens of other things. Most of these regulate themselves readily.

The biggest component of success on a ketogenic diet is patience. Patient and reevaluating every 6-12 weeks. Any major changes will take 4-12 weeks to show true results - like if you flipped macros, added workouts, etc.

Interesting that you say not enough sodium can cause water retention...on the regular boards people are always saying that too MUCH sodium causes that. I wonder why?

I think that it has to do with the presence of a high carbohydrate/low fat diet - water is retained to process carbs - because water is retained, so is sodium. I think this is a strong case of correlation is not causation - meaning that the two issues are related - but there isn't a clear cause pointed out here. Also, thyroid levels being low can cause edema, particularly in the legs. It takes a long time of bad internal stuff going on for the edema to be heart related without the presence of specific heart conditions, just as a random factoid.

But there is a post in a "cousin" group that many folks from this group are in about a kidney doctor who proved that medicinally applied sodium up to 15K a day can be proven to be save for most folks without a specific genetic high blood pressure. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group You have to send a request to join, but the post on this is in the LaunchPad. Sodium and the Russian Nephrologist. Really great info!

The long and short of it is that sodium, water, magnesium, and potassium are in a very delicate balance. The body will leech sodium, magnesium, and potassium out of the bones and muscles (hence muscle cramps!) to keep this balance. Too much water will cause sodium to dump. Too much sodium to dump will cause magnesium, then potassium to dump. Too much potassium will trigger magnesium to dump (along with the others) - and it can be dangerous to your heart! too much sodium will cause you to dump sodium, but the only way to dump sodium is through water excretion/pee. So you can get dehydrated. Most people need to drink enough water for thirst, get a steady amount of sodium throughout the day, supplement magnesium twice a day (12 hour half-life), and get potassium through food only. (MOST...not all.) And everyone is so unique that those numbers vary wildly from person to person.

Nutritional Ketosis has been tracked, and that is how we know most people dump 3500-5000 mg of sodium a day when lowering carbs...hence the need to supplement. But what we don't know is how each person's body regulates. Which is why individual experimentation is crucial. For me, I found that other than on days of heavy exertion/sweating, heat exposure, or sun exposure, I can't supplement potassium, even in lite salt. It makes me dump magnesium and get bad muscle cramps. I apparently get enough from food. But I also don't do well with table salt. I need a sea salt - probably mainly because the iodine is not good or needed by most of us who eat a varied diet, especially for thyroid folks... So it is ALL about tweaking and trying different things to see what works best for you.

***** Please note that these are my experiences from 2 years of ketogenic and low carb eating. I am not a medical expert in any form. I have collated this data from my own experiences, the experiences of friends/colleagues, and the writings/studies of numerous medical experts/researchers. This again is all very individual and may apply perfectly to you, may not apply to you at all, or might apply somewhere in between. Please use this info only as it is intended, as a starting place for you to do you own research and experimentation, preferably with the care of a knowledgeable medical professional. *****

kitten?

Hi just a fast check in .. Day 4 I am up .6 lb this am.. but thinking it might be the increase of yesterdays sodium, to combat the Keto flu symptoms On a good note, I am feeling significantly better.

I hope everyone is doing good, I need to catch up here, as I know there is a wealth of knowledge, I need to know to be successful with this way of eating.

A question .. Our bodies retain water with the increase of sodium, is that true with Keto/ LC and if so does it eventually even out or only when we reduce the sodium?

**Might be a duh... ??

So adding salt (suggestion from yesterday) certainly helped. Today was much better. Thanks again! Since I weighed yesterday plus added salt to my water, the scales will not see my feet today (ha!) Keep up the great work!!

Has anyone here experienced ocular migraines? I had never even heard of them until five weeks ago. I've had one a week since then. My first one hit about three weeks after I restricted my carbs. Could it be related to the keto diet?