Kppgreen's Journal, 03 May 2016

are you following a specific LCHF diet, or doing it on your own ?  

Have you tried lowering your intake (KCal) level?  

Marshalyn: I've been doing it on my own. I read a book about the Keto diet. Did you have any suggestions? 

Jimmiepop: I started at the recommended 2400 KCal and lowered it to 1750 KCal. I'm pretty active, jog frequently and resistance training, so I figured I needed more than 1200 (BMR is around 1600). Not sure if lowering my KCal would be beneficial or not. What do you think? 

1. How much weight do you want to lose? 2. How many grams of protein/fat/carbs are you averaging a day? 3. I'd make sure that my macros were in line before I started lowering my calories. 

Mine was initially set at 2300. I lowered it to 1600 after using a rdi calculator on another site. I usually hover between 1000 and 1300 a day and it's been working pretty good. I like leaving a little wiggle room in case I get the urge to snack and hit my full set cal limit.  

Erin: My small goal is down to 150, 15 lbs. I've been around 70%-75% fat, about 20% protein and the rest in carbs. I agree about the macros before calories. I'm just not sure if I should increase my carbs. I was thinking 130g carbs/day because that is my ideal weight for myself.  

Hi Kppgreen, I believe that most keto's would have you at 30 or less grams of carbs, closer to 20. Since those add up quickly, calorie and carb wise, I try to have my carbs in the form of nutrient loaded vegis. Cauliflower is the sweetheart of low carb vegis, romaine lettuce is really good also if you can opt for oil and vinegar dressing :) Don't be discouraged, there is so much advice it's hard to determine which path to take. I read a book also, the Coconut Ketogenic diet/ Dr.Bruce Fife ;) We have coconutty stuff everyplace! And I'm dropping weight...good thing. Good luck :) 

It was hard for me too, I needed fruit to keep my calories down. Good luck! 

I'm not familiar with LCHF, but at the end of the day it's all about running a calorie deficit each day. My suggestion is to run at 1300 calories on a non workout day and then on a work out day you can increase your calories by the amount burned during exercise. Doing this you will lose approximately 2 pounds per week. 

LCHF = Low Carb High Fat I've been keeping my carb intake very low but I could use some more veggies on my plate. They are just so inconvenient to cook up and take with me to work. I'll have to try reading the Coconut Ketogenic Diet to get some new ideas. There's not a lot of information out there on Keto so it's hard to find direction.  

Carbs are fine, as long as they're naturally occurring like they are in fruit (too much of a good thing can be bad though). I highly recommend looking into the glycemic index for your best card choices. Low glycemic index takes your body longer to process so the release of its sugar is more steady. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html?referrer=https://www.google.com/ 

Atkins is LCHF. You might read the New Atkins for a New You. Can't hurt to read it and maybe get some ideas on upping your carbs/veggies. They also have a carb counter that helps when adding in fruits. 

@KPP. I would not try to tell you what is right for you. That said, if I am not losing over an extended period of time, I am not in a caloric deficit. Two factors can often underpin this - incomplete logging (sauces, cooking fats, salad dressing are typical culprits) which leads to underestimating calories, and overestimating BMR and, especially, activity levels. The online estimators, and FS RDI calculator especially, overestimate RDI. I use my own numbers for intake. If I am not losing, I cut calories. Good luck! 

@KPP Also - Too much cardio can be counterproductive, especially for women. Don't fully understand this, but see it over and over. A morning walk - to offset metabolic down regulation due to a caloric deficit - can be as or more effective than hours on the treadmill. 

If it was me, I'd lose the cheese and the nuts for a couple of weeks and see what happens ... I also would not guess on any amounts, weighing and measuring everything for a while and making sure I was getting good fats (butter, ghee, coconut oil, olive oil). Atkins for a New You is a good suggestion. Good luck. It really comes down to what works for you ...  

Thank you everyone for your support and suggestions.  

I don't know if anyone caught what she said a few comments back. let me paste it in. "I'm just not sure if I should increase my carbs. I was thinking 130g carbs/day because that is my ideal weight for myself. 8 hours ago ". I hope that's a Typo. And how did nobody else catch that. That is NOT a LCHF diet. That is about 110 grams of carbs too much. You will NOT get into ketosis with carbs above 50. And even 50 is about 20 too high for efficient Ketosis. Becca P caught it and commented. But it was never mentioned again. KPP can you restate your macros? And how much Carbs you are getting per day? Like Jimmie stated though. If you are not losing weight, you are not in a deficit. Cut the calories 100 calories every couple days until you start losing again. And Please make sure you stay below 30 grams a day of carbs. 20 or lower if you can. 

Actually give this a watch also. https://www.youtube.com/watch?v=w8isf8erdhM 

Draglist I didn't know you were in the 300 pound zone, wow good job where you are at as a 6 footer. Kppgreen I hope you get a breakthrough soon.