Day 19 and nothing

(Deb N.) #21

Egg fasts have worked quite well for me to jumpstart weight loss. Even just incorporating egg fast elements into my daily intake, where the majority, but not everything consists of eggs and cheese, has helped get me back on track. During my work week, when I have limited food-prep time, I usually start with coffee with heavy cream in the a.m., a couple hard-boiled eggs mixed with flax seed, butter, salt for midday, a bit of bacon/cheese later in the day, and a low-carb, healthy fat dinner. I discovered this approach on the website, “I breathe I’m Hungry,” where Mellissa Sevigny shares a ton of brilliant egg fast recipes (such as yummy SNICKERDOODLE CREPES). :slight_smile:
'Best,
Deb

(Yery ColombĂłn) #22

If i only knew how to get all those numbers… I have 30lbs of fat I think… that’s all I know… I’ve been restricting cal to 1500 and 60% of diet is fat. Should I change my percentage? Plus everyone says to eat fat to stay full. Is all very contradictory but what you say makes a lot of sense.

(Allie) #23

Do not restrict your calories. Your body cannot learn to use a new fuel source (fat instead of glucose) while it is not even receiving the nourishment it needs for basic survival. You have to obey your hunger and learn to listen to your body.

Carbs limit to 20g, protein around 50 - 75g, fat to satisfy your hunger.

(Ethan) #24

It’s entirely possible that your fat cells have been releasing the stored lipids, but then refilling with water. You may find that you experience a “whoosh” later of weight loss when the cells release the water.

(Deb) #25

30 lbs of fat x 31.5 kcals = 945 cals of energy towards your daily BMR. I can do it all for you later tonight ( at work now!)

#26

Broken down into calories and using the 50g protein as the marker. That would be 280 calories combined in carbs and protein. So doing a 1000 calorie a day diet with 80g coming from fat, a weight loss of a minimum 2 pound a week is highly possible. Throw in some mild exercise and you’d be looking at 3 to 4 pound a week.

(Edith) #27

How many grams of protein are you eating a day? Moderate protein means 0.5 to 1.5 grams of protein per kilogram of lean body mass. For example, if you weigh 140 pounds and have 30% body fat, your lean mass in Kg would only be 45 Kg. So your protein needs would be somewhere between 22 to 68 grams of protein per day. Even at the upper end, 68 grams is less than you think: 3 ounces of 85% ground beef has 24 grams of protein. Two of those plus eggs and cheese and pork rinds is probably putting you over the limit.

This is a problem I am struggling with myself: trying to get all the fat I should be eating without eating too much protein. I am slowly figuring it out. I am two and a half months in and still working on the macros. :slightly_smiling_face:
Since I am planning on sticking with keto, I figure I’ve got time to get it figured out.

Salt intake also seems to be a problem for me. If my salt intake is too low, I am hungry all the time and I even wake up during the night hungry. Getting at least 4.5 grams of salt per day seems to help.

Good luck!
Edith

(Ethan) #28

This doesn’t seem accurate. All the numbers I have seen say 0.6g to 1.0g of protein per POUND of lean mass.

(Edith) #29

Well that’s the problem, different sources say different things.

The math is correct, though.

30% fat for 140 pounds = 42 pounds of fat
140 - 42 = 98 pounds of lean body mass
98 pounds / 2.2 = 44.5 kg.

So even if it is only 0.6 to 1.0 grams of protein per kg, that would be only 26.7g to 45g of protein per day.
Still a very low amount. And I was just using 140 pounds as an example.

Edith

(Edith) #30

Oops sorry, I just saw your per pound.

(Ethan) #31

No worries.

at 30% and 140 pounds, it would be 98 * .6 = 58.8g and 98 * 1 = 98

So that would be roughly 60 to 100g of protein a day. It’s a lot less than many think, but it’s certainly more doable.

(Allie) #32

Do not limit calories. Do not count calories.
Do not limit fat.

Count carbs.
Count protein.

Eat because your body needs the nourishment. Without that nourishment it will not be able to adapt to what you are asking it to do.

Forget everything you’ve been told about calories in vs. calories out, it does not work and you have to get past it to make this work.

(Edith) #33

Ah, looking back through Keto Clarity, I see 1g of protein per kg of ideal body weight. I like that better than per kg of Lean body mass. I’m glad we had this little “talk.” :smile:

Edith

(Deb) #34

I didn’t think we were talking about calories in that respect. We were counting macros with an eye on our BMR . The formula I use I got from 2 keto dudes.

(Allie) #35

Deb I was replying to Wishbone’s plan for 1000 calories a day to lose 2lbs a week post above x

(Deb) #36

Oh…sorry! Sometimes get a little defensive here! My bad!

(Yery ColombĂłn) #37

! My son (13) has Type 1 also. I feel like this style of eating would be really good for him and I’m trying to steer him towards it but don’t want to push him. Is your son willingly participating

Yes he lives the freedom of eating and hardly correcting

(Yery ColombĂłn) #38

I eat anywhere from 70g to 120g of protein. I’m at 195 lbs

(Deb) #39

To do your numbers (sounds like I’m reading your fortune or something!), I need your age and height also.

(Deb) #40

I alsi just posted an interesting post on protein ratios under the “show me the science” section you might be interested in.