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The other thing to think about is to just eat to satiety. 1358 calories is still quite low. Try chicken thighs with skin on and fattier cuts to up the fat while protein stays lower. Plus tastier!!
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Sorry to hear that. What are your calorie limits set too? I would start at a high amount (relative to you and you activity level) to get fat adapted then you’ll find it much easier to reduce intake after.
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Not nessersaily the case. Yes you’ll probably have some gluconeogenisis from the protein but you should keep your protein to a level that prevents a loss of lean body mass - you may be up being slimmer but you’ll end up looking like a frail vegan! The macros look ok for that calorie limit but as the previous OP said... I…
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I’m not sure you can consider 150g as that low carb... but I suppose it means you can’t eat a load of pasta and bread. If I weee you and have been told you’re insulin resistant I would want to get below 100g to start but eventually aim for 20-30net
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Great post above covers most aspects - there’s a Keto and low carb group on here too. When it comes to macros I would work out protein first then carbs and fats are last. Don’t worry too much about net vs total carbs if you’re getting most (it not all) of your carbs from the right vegetable. Check out dietdoctors visual…
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The caveats to the above is if you do want to increase muscle mass... then sometime a protein shake can help... just try to get the best quality that contains the least amount of added carbohydrates and remember to log all the ingredients in your daily macros.
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Not really.... you should be able to eat enough protein in your diet to maintain the lean mass you have. You just have to do a little bit of maths/research into your bodyweight/fat percentage to work out your ideal protein amount - then work out your fat/carb macros from there. Always try to start with protein amounts…
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Think you’ve answered your own question there... the Lean Body Mass thing. It took me a while too and I found a special set of scales at my gym that worked out my LBM from my age, weight and it used an electrical signal from handles you hold. I gather they have them in some chemists/pharmacies too. It’s also guessed at my…
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I’m glad you’re doing well. But I tend to think your ancestors didn’t have the same access to such a highly refined diet as most people have nowadays. When you say everything in moderation back then - that is still higher in healthy fat and lower in sugar/refined carbohydrate that most of us are. Although I get your point…
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Never. Not because I’m some sort of weirdo. But because we are not designed to eat sugar without fibre tied to it. A calorie is not a calorie - just because it fits in with your macro goals, sugar won’t get you healthy!
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Watched Robert Lustig ‘hacking the American mind’ lecture on YouTube. Very good
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Some good suggestions. I’ve not read grain brain but have listened to some of Dr Perlmutter’s arguements. He talks a lot of sense and I believe in type 3 diabetics. And hope not to get it.
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My pleasure... lots I’ve prob forgotten!
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Perhaps it’s a colloquial thing - ‘sad’ in this context is probably ‘geeky’ or ‘obsessive’!
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I’m interested - can I PM my number?! Any UK peps?
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Just did a little bit of what was suggested above - it seems UK supermarket (well Aldi, where I shop at least) is net carbs for the veg already.
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Interesting - may try that - ideally 20-25g total carbs would be good but I’m more likely at net figures!
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Of course a 6000 calorie LCHF diet will cause someone to gain weight (unless they are somehow doing marathons every day). However, people just getting told to ‘eat less’ is too simple. It suggests that everyone is just a glutton/greedy - and that’s the main cause of the obesity epidemic. That’s bull... I agree that…
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I should know as my macros are around 5,25,70 % carb,protein and fat!
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Macadamia, pecans, almonds etc! Very high cocoa dark chocolate. Bacon, steaks and lots of oily fish (salmon, mackerel, anchovies etc)
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Latest studies have shown that in controlled trials time restricted eating alone can increase weight loss if all other metrics are the same. However, if you overeat in your window then that’s not the answer. As for the OP - the cream in the coffee can start the body into a fat burn modality - but I only have experience in…
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You guys are really not helping this person out. The old adage of a calorie is a calorie has been debunked. A calorie of carbohydrates has a different imapct than fat/protein in your body due to hormones such as insulin. I understand the WHO say the 30% thing but it’s based on 1950s science a poor epidemiology. See ‘The…
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Easy thing to do is avoid sugar alcohols! I know that’s easier said than done but have some pork rinds rather than the Keto snack bar!
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I’m on it ... started tracking again do feel free to have a look - add me! I’m in the UK so some of the info may be different - or net carbs vs total.
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I’ve been on it (or at the very least LCHF) for over 6 months here in the UK - if you want any tips, hit me up or add me! Lots of good stuff online (lots of crap too) but I think I’ve filtered out the poor stuff and have researched and gone through most of the pitfalls and wins. KCKO
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Don’t worry about the fat content too much. Have a look at Ted Newman’s videos on YouTube. Essentially it’s best to set your carb limit, work out your protein based on Lean Body Mass and eat fats until you are full (although just be liberal and not afraid of the drizzle of butter/olive oil!). I tend to roast any veg I have…
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Not quite true - a ‘cheat’ day/meal will knock you out of ketosis and it can take a few days to get back into that state. While eating Low Carb/High fat your body will most likely still be losing weight but not at the rate that it may do when in ketosis. Ketosis is really not the be-all-and-end-all though. Also the studies…
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It’s hard to do Keto corrrectly at first as you have to limit your carbs quite a bit to get into ketosis. However, cutting out sugar and refined carbs is a great start and replace with healthy fats. Clear out cupboards of all junk and veg oils. Lots of resource online. Dietdoctor is a very good website. The Keto Reset Diet…
