SnowFlinga Member

True LCHF WOE is fairly straightforward to come up with your macros (ratios). 1. Decide how many net carbs you're going to eat (or can handle) 2. Calculate how much protein you need each day to maintain your LBM (1g/kg of LBM, 1.5g if you're highly active) 3. Make up any remaining caloric difference from healthy fats Most…

No doubt there was definitely some water weight loss, but this is post is more CICO nonsense. LCHF/keto has proven over and over that it's not just about CICO. To the OP: what you called a "fat fast" is really just achieving a correct ketogenic ratio in your LCHF WOE. I eat at that macro ratio every day and I surely…

Your friendly neighborhood super store (Costco, Sam's, etc.) can reduce the pinch on your wallet. I have actually found that when you do this diet right (High fat, low carb, moderate protein) it's actually not more expensive than a SAD WOE. I have found that reducing my protein intake has also reduced my grocery bill. When…

So here's the theory behind this observation (from Dr. Ron Rosedale)... Our adipose tissue (fat) is saturated fat (long chain fatty acids). Coconut oil and MCT oil are processed differently than long chain fats in that they can go directly to the liver to produce ketones whereas the long chain fats must be processed…

Here are two examples that show what I'm referring to regarding the food data for cooked items: http://fatsecret.com/calories-nutrition/generic/ground-beef-regular-cooked http://nutritiondata.self.com/facts/beef-products/3798/2 They also do this for some vegetables (it's not just for meat).

I should add that my primary observation (from my own measurements) is that keeping protein "moderate" has significantly impacted my level of ketosis. Where previously my fasting blood ketones were in the 0.4 - 0.9 range in the morning, for the past month I have never fallen below 1.2 and I have had days as high as 3.6. I…

I agree that you cannot perfectly trust the results of Ketostix, however, I should report that since I've been diligently tracking all of my measurements the Ketostix have been almost perfectly aligned with my Precision Xtra blood ketone level testing. Since 4/30 (about a month) I have measured both first thing in the…

Some of the nutritional data sites will differentiate between whether the data provided is for COOKED or RAW foods. It is safe to assume that if it states "cooked" that the values will be close enough to make it work for whatever cooking method you have chosen (sometimes they even state the cooking method).

I don't know about water weight loss being a "myth" at the beginning of a LCHF/Keto diet. This is a well documented occurrence when one switches their WOE to LCHF. All the major books discuss it and there's tons of anecdotal observations from LCHF dieters. I experienced a very fast loss of over 5 lbs in the first week and…

Your experience is right in line with mine. It certainly was a revelation to learn that protein can have that effect on a diet. I've been sticking with 1gm/kg of LBM and it's working. For me that's about 70-80g protein/day. That's been a tough change since I was used to sitting down to a 12 ounce steak. I would say that…

This sounds exactly correct - right on target for keto dieters who are active.

Body fat % does not drop as quickly as overall weight. And just like with losing weight, your measured body fat % will vary from day to day. So it's more about looking at the trend over time than the day to day changes. BTW - Body fat scales are fine for measuring the "relative" change in your body composition (you're not…

Unless you're very active you need a lot less protein than was previously thought (and what you'll find on the Internet). I've been going with 1g/kg of Lean Body Mass (LBM). So find your LBM (plenty of info out there on how to estimate that) and make sure you convert it to kilograms. Somewhere along the way someone made a…

What I was kind of pointing out in my previous post is that eggs are more of a protein source than a fat source. Their ratio of fat to protein is flipped from what you want on keto if all you're eating is eggs alone (IOW, too much protein, not enough fat). You should be striving for an ~80% Fat, ~20% Protein (make up any…

True, but not sure where you're going with that. I am relating my own personal experience regarding calorie counting. When I started actually tracking what I was putting in my mouth (while allowing how I "felt" be my guide) I found that I was over eating to the tune of at least 500 calories per day. My portion control was…

Seems like I'm finding new Keto experts each week. I wasn't familiar with Maria Emmerich or her book so I'll definitely check her stuff out. Thanks.

Looks like there isn't consensus as to a single value for blood ketone level that defines ketoacidosis. However, all the info is pretty clear that it's the presence of high blood ketones AND a high blood glucose level simultaneously that actually defines ketoacidosis being present.

Well after looking at your food diary it's pretty obvious how you're attaining such a deep level of ketosis - you're STARVING! ;) Wow, I'm certainly impressed with your ability to consistently eat at such a low caloric level. However, I have to ask if you're also consistently losing weight and is the weight loss the right…

I just downloaded the copy of the Excel spreadsheet again to see if there's anything broken in it. My version has been heavily modified to meet my needs so I thought it would be best to check out the version you have. The way it works is that there are 2 tabs. On the first you have to enter your food's nutrition facts. I…

Sorry, but I can't agree with the previous posters' advice. Listening to your body doesn't work if your body isn't providing the right messages. Whether or not those messages are correct depends a lot on what you're putting into it. It's more about how weight/appetite control hormones are impacting your brain. It's quite…

Some people have issues with caffeine and artificial sweeteners. You can't directly check for an insulin response to those easily, but you can quickly check if you have any rise in blood glucose (BG). If you don't have a BG tester go get one at your local pharmacy or online (they're cheap and so are the testing strips). So…

According to the graph from Phinney & Volek, 10.0 is the boundary where Ketoacidosis begins. Over 5.0 is pretty darn high. Considering yours is at 6.1 when FASTING, I would be highly suspicious of either the measurement or possibly the meter (unless you have an underlying metabolic issue). Was this a one time thing or what…

Excellent - glad to see that you're pretty much completely on top of it. I took a peek at your food diary to see if there's anything obvious that you might try. In general your macros look pretty good most days, but what I see lacking is "consistency" (carbs and protein sometimes get a bit out of control). My suggestion is…

IME, calories do count, but not in the traditional CICO way when you're doing a keto diet. I'm in the camp that strongly believes that it's much more about controlling the particular hormones that drive weight gain/loss. There are many testimonials and experiments that have shown that LCHF type diets do NOT gain the weight…

Latest keto thinking that I've read is that fiber isn't even necessary in this diet. If you read about how fiber "keeps things moving" then you'll understand why it shouldn't be necessary if you're following a true keto diet. If you are getting at least 65-70% of your cals from fat and not overdoing the protein then you…

Dairy is more insulogenic than its nutrition facts would lead you to believe. I don't have the scientific article reference handy, but search the web and you'll most likely find it. Some people find that dairy doesn't interfere with their ketogenic diet, but unfortunately I'm not one of those people. I log everything (and…

The challenge with eating only eggs and fats is that you will most likely drive your protein intake too high. Remember that keto uses "moderate" (or "adequate") protein. It's not a high protein diet and too much protein can drive you out of ketosis. Calculate your protein requirement based on your LBM and try to stick…

I had the same issue with easy bruising. Did some research and started supplementing vitamin K-2 (100mg twice/day). It's been over a month now since starting with the K-2 and now I believe that my bruising problem is behind me. We just don't get enough K-2 in our modern diet. Note also that vitamins K and D are fat soluble…