How does this happen

(Jay Patten) #20

True story.

(Jay Patten) #21

You have to be very careful with heavy cream. A lot of people go overboard with it.

(Laurence ) #22

My advice would be to drink more water. Bloating is often caused as a result of not enough water and increasing your water intake helps flush the body out.

(Ellen Ellis) #23

As to the lack of exercise. do a search for ‘chair exercise’. That will help you to maintain strength and build muscle without the need to stand. There are several chair exercises the are good cardio also.

#24

I can commiserate. After losing weight, it’s been creating up on me again, so I’ve had to do some tweaking. After dropping the diet soda and Gatorade (it’s got other extras, I’m guessing… Try using actual salt),I would cut out the cream and cheese. Like you, I find these addictive and they cause me bloating and constipation. I also had to then cut butter as I’d find myself eating it plain, in bulk! I now make ghee occasionally but have been using tallow to cook in mostly. Good luck! KCKO

(Khara) #25

So I’ve just done a quick search trying to find this and I can’t. What I’m finding is that preliminary writings of the new guidelines considered changing them but in the end they went right back to their old standard of caution against high cholesterol foods. Do you, or does anyone, have a link about this?

(Bonnie Byrd Griffith Figolah) #26

Why would your weight go up while on keto?

(Bonnie Byrd Griffith Figolah) #27

I have 100 calories of carb and sugar free protein powder in my coffee. I eat dinner…ie…1/2 chicken breast, or 4 oz beef pattie, or unbreaded fish fillet, 12 oz broccoli or cauliflower, maybe a drained 14 oz. can of mushrooms, about 8 oz yellow squash, maybe one avocado. Nothing else. That’s about 3 cups of food. That’s over eating? Maybe I’m confused. I sip a tablespoon of heavy cream maybe twice. I do have 1/4 cup heavy cream in coffee in the morning.
I do not eat anything else.

(mole person) #28

13.7 net carbs for the broccoli and 10 for the cauliflower.

10.7 gr. net carbs for the can of mushrooms.

6.8 net carbs for the yellow squash.

2.5 net carbs.

Heavy cream: 2 tablespoons + 1/4 cup = 2.4 net carbs.

It adds up very fast. Try increasing fats so that you can get your carbs below 20 net grams per day. Even less is better.

#29

Not while you were on keto. I was wondering when the last time you had tried them on before this last time was and perhaps if it had been a long while you might have actually gone up some before starting keto. I put the example of my November because even just one month of weight can be enough to change a whole size. Plus weight goes up and down even on keto. You have stalls, you have loss, you have gain. It’s not linear.

(Cindy) #30

If it’s mostly vegetables, unfortunately, yes. Look at @Ilana_Rose’s numbers…you’re hitting ~35 NET carbs. Many people count TOTAL carbs and try to keep those below 20 g. At the very least, if you count only net, you need to keep them below 20.
You don’t need vegetables to be healthy. I know we’ve been told that for years, but with keto, you really need to use fatty protein and fat as the main portion of your meal.

For example, I’ll have 6 oz of Ribeye and maybe a cup of cauliflower…but that’s the only veg I eat for the day. Or I’ll have 2 cups of leafy greens with chopped steak and mayo on top. Again, those leafy greens would be the only veg of the day.

And again, ditch the protein powder in your coffee. If you need more protein, eat some eggs in the am, or munch on some bacon. Then, you might not want to eat 3 cups of food at night.

(Jeff Gilbertson) #31

I think Ted Naiman’s ideas are spot on.

If you’re trying to lose weight, set protein GRAMS at the weight you want to be, then keep fat GRAMS below protein GRAMS.

For me, I’d like to weigh 135lbs.

So, I should aim for 135 GRAMS of protein, and something less than that (in GRAMS) of fat.

It’s still a high fat diet:

135g protein x 4cals per gram = 540
130g fat x 9cals per gram = 1170
1710 total calories

1170 / 1710 = 68% fat, 32% protein, 0 carbs

When you reach your goal weight, increase fat GRAMS to equal protein GRAMS.

I realize that many on this site tell you to eat fat until it’s coming out your ears.
Obviously, I think that is the wrong advice.

3 weeks in ketosis and haven’t lost any weight
(Bacon is a many-splendoured thing) #32

Here you go, fresh from the U.S. Department of Agriculture:
https://health.gov/dietaryguidelines/2015/guidelines/

#33

Why are you choosing chicken breast?..and depending on the type of fish it may be too lean. I would opt for fattier cuts of meat. Also like others have said don’t drink your calories, eat them. Eat real food.

(Ella Darcy) #34

I posted yesterday on another thread looking for a strategy… and I’m going to try this. When I’ve tried to go to “keto low” levels for protein I end up rebound eating. Maybe this will work better.

(Ken) #35

You can eat as many as twice the grams of protein to fat and still be lipolytic. The two to one protein to fat ratio will still give you 60% of your calories as fat.

(Bacon is a many-splendoured thing) #36

Forgive a correction, it’s actually 53%:47% fat:protein (in kcal). When you get to 2.25 g protein : 1 g fat, you are at caloric parity (50:50 in kcal).

(Ken) #37

Yeah, I should have said two thirds MEAT to one third fat rather than protein. That drops the protein some and brings it more in line with the Evolutionary Macro.

(Khara) #38

Thanks @PaulL! (I just now got my notice that you replied!) I found the section on cholesterol. It actually conflicts with itself. No longer recommended to limit consumption of dietary cholesterol, but… limit consumption. They also still highly recommend either low or no fat dairy. Here’s part of it quoted:

“The Key Recommendation from the 2010 Dietary Guidelines to limit consumption of dietary cholesterol to 300 mg per day is not included in the 2015 edition, but this change does not suggest that dietary cholesterol is no longer important to consider when building healthy eating patterns. As recommended by the IOM(https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#footnote-24) individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern. In general, foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products, are also higher in saturated fats. The USDA Food Patterns are limited in saturated fats, and because of the commonality of food sources of saturated fats and dietary cholesterol, the Patterns are also low in dietary cholesterol. For example, the Healthy U.S.-Style Eating Pattern contains approximately 100 to 300 mg of cholesterol across the 12 calorie levels. Current average intake of dietary cholesterol among those 1 year and older in the United States is approximately 270 mg per day.”

(Bacon is a many-splendoured thing) #39

The notifications do seem to be catching up; I hope that very soon we’ll be back on track.

Now you understand why I pay as little attention as possible to the U.S. dietary guidelines, lol!