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So here I am, still stuck at 67kg and still getting new spots on my face. The spots I blame on eating too much fruit salad on Wednesday night - apparently fruit produces a very high insulin response and for me insulin = spots. :(
I am going to try going back to a fully ketogenic diet and be very careful of foods that will trigger a higher insulin response. Keep total carbs at 20g and limit protein as apparently about half of the protein will be converted to glucose and cause an insulin response.
https://optimisingnutrition.wordpress.com/2015/03/23/most-ketogenic-diet-foods/
Nutrient ratio to stick to:
A good ratio would be 75 – 80% fat, 15-20% protein and 5% carbohydrate.
https://docs.google.com/document/d/1l1R97TJLJcXzeBnp0TUQ50rQyBJ8-z0iGOw19b53s3s/edit
Diet Calendar Entry for 23 August 2015:
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1696 kcal
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Fat: 136.61g | Prot: 99.82g | Carb: 16.31g.
Breakfast: Lard, Blue Dragon Coconut Cream, Egg, Co-Op Bacon. Lunch: Heinz Reduced Salt & Sugar Tomato Ketchup, Sweet Red Peppers, Onions, Co-Op Piccolo Tomatoes on the Vine, Co-Op Sweet & Baby Leaf Mix Salad, The Black Farmer Premium Pork Sausages. Dinner: Co-op Fine Green Beans, Tesco Sirloin Steak. Snacks/Other: Brazil Nuts, Green & Black's Organic Dark Chocolate 85% Cocoa, COYO Coconut Yoghurt, Ghee, Meridian Cashew Butter, Coconut Flax muffin, Koko Koko Dairy Free. more...
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 Comments
I think it is not so much the ratio, but the absolute numbers, that hard-core "keto-goers" follow to be "full keo", and ~ 80-100g of protein (for my lean body weihgt) and <10g of carbs leaves room for a LOT of fat and not much bulk in the stomach and intestines. I tried it for three weeks, and I'm pretty such that much of the weight loss there was just not having "stuff" (water, food bulk, etc) in my system. And as much as I love coconut oil, eating it by the 1/4 pound to get enough daily calories not to burn muscle is just plain weird!
Oddly, perhaps, though we are roughly the same age and weight we differ in sex, yet seem to both have hit upon the approximate ratios you mention. That works pretty well for me, with some carb spiking just after exercise (insulin also promotes muscle growth to a certain extent).
Good luck!
23 Aug 15 by member: centzon400
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Thanks! Looking at today's ratios, I still need to work on lowering the protein a bit and upping the fat.
23 Aug 15 by member: mercurym
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