Miraculum's Journal, 23 June 2018

Can someone define keto or fat or [fill in the blank] "flush"?

Diet Calendar Entries for 23 June 2018:
1516 kcal Fat: 118.94g | Prot: 50.16g | Carb: 34.39g.   Breakfast: Coffee, Aldi Heavy Whipping Cream. Dinner: Jersey Mike's #17 Philly Cheese Steak Tub Salad, Publix Peanut Butter Cookie, Driscoll's Raspberries, Publix Original Whipped Topping. Snacks/Other: Butter, Savoritz Wheat Round Crackers, Sprouts Farmers Market Organic Virgin Unrefined Coconut Oil, Boar's Head London Broil Cap-off Top Round Oven Roasted Beef. more...
3522 kcal Activities & Exercise: Resting - 5 hours, Watching TV/Computer - 6 hours, Sleeping - 7 hours, Reading - 6 hours. more...

I read that a ketogenic diet is approximately 80% fat, 16% protein, and 4% carbohydrates. Another definition I've read merely says to keep grams of carbs below 20 unless the person has a high activity level, then whatever keeps blood ketones above 1.5 mmol/l qualifies as ketogenic. My first contact with this diet was in the 1980s, and it was for epilepsy. Nine mmol/l is ketoacidosis. 
24 Jun 18 by member: moogiemynes
I am not sure what people mean by a fat flush, unless is it related to the extreme thirst one may develop in ketosis when fat leaves the liver. Since starting this WOE, I have not experienced rapid weight loss, just consistency. 
24 Jun 18 by member: moogiemynes
Moogiemynes, I'm working on a "net carb = 20g or less." I'm trying to limit calories to 1450-1575/day and happy if my carbs are no more than 7%. Last week, I did my first serum ketone test -- 0.2 mmol/L -- but I haven't been consistent enough to hit the minimum 0.5 mmol/L threshold. No worries about meticulous for this girl! 
24 Jun 18 by member: Miraculum
NOT "meticulous"! KETOACIDOSIS! 
24 Jun 18 by member: Miraculum
it takes 3 days of a correct diet to hit the point you get into that range. if you can try to get more of your carbs from green veggies that are lower in carbs it can help to fill you and keep your carb level down. not having too much of one macro keeping things in balance also helps. 
24 Jun 18 by member: baskington
Are you meaning the "whoosh" ? During fat loss, the fat cells may fill with water for a few days, then release it quickly.  
24 Jun 18 by member: gz9gjg
Sometime I read that keto followers "do" a "flush." Is that the same as a "whoosh"? 
24 Jun 18 by member: Miraculum
We are all different: I have to limit total (not net) carbs to 20 g or less daily; and have a calorie deficit to lose weight, even on keto. 
24 Jun 18 by member: gz9gjg
@baskington, I've read that achieving "nutritional ketosis" can take up to three weeks of "clean eating." 
24 Jun 18 by member: Miraculum
Also, 0.5 is the lower limit of ketosis. For weight loss , it is suggested to keep fat 75% or lower to encourage the body to consume its stored fat. Keeping protein below 0.5 g per pound of your weight, reduces gluconeogenesis (the process the body uses to convert protein to glucose). 
24 Jun 18 by member: gz9gjg
I'm enjoying a nice calorie deficit. I've heard both sides of the "total/net" carb count arguments and thought I'd try "net" and see how it goes. I realize that ketone bodies at 0.2 mmol/L is nowhere near ketosis, but I'd not heard that "75%" limitation on dietary fat for weight loss. (It does make sense.). The lowest protein threshold I've seen is 0.6g per pound. I'll have to rework my macros and see how that shapes up. Thanks, folks! 
24 Jun 18 by member: Miraculum
Great thread...Gz9gjg is right about the protein limits if you are doing "real" keto. I have modified my macros overall. 
24 Jun 18 by member: HCB


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