Draglist's Journal, 15 January 2018

Woke at 211.4, down 1.0 from yesterday. Will wait until later to see if I go a bit lower but either way, I have a new low weight for the week. Blood ketones were only .4 millimolar this morning, which was disappointing. But over the past few days, I have eaten a ton of protein, actually doubling my daily target. I need to try to restrict that to my target of 75 grams per day to see what effect that has. UPDATE: Ate a lot today, but all good stuff. Got too high on carbs by adding Brussels sprouts, some olives, and pickles. But was moving a lot of water and bulk today and ended the day at 210.4. Resting heart rate is down to 46. Don't know if that's good or bad with regard to calorie burn but I will take it as a sign of metabolic health!

1/15/18 Tanita Numbers (after dinner, after 1.4 miles):
Weight - 210.4 (est. goal at 10% - 183.0) - 27.4 lbs. to lose
Total body fat % - 16.0 (goal is 10.0) - +6.0%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 54.5 (balance is 62.5%) - 8.0% dehydrated
Muscle mass lbs. - 168.4 (est. goal at 10% BF - 156.7) - +11.7 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2278 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 23

Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 205 fat, 70 carbs, 34 fib, 36 net carbs, 96 prot, 2522 cals (2737 used, 215 deficit)
Month avg: 99 fat, 51 carbs, 22.1 fib, 29.3 net carbs, 95 prot, 1551 cals (2870 used, 1319 deficit)

Diet Calendar Entries for 15 January 2018:
2522 kcal Fat: 204.73g | Prot: 96.28g | Carb: 69.96g.   Breakfast: Water, Coffee, Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Calavo Avocado, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Birds Eye Steamfresh Premium Selects Brussels Sprouts, Coffee. Dinner: Vlasic Zesty Dill Pickle Spears, Mt. Olive No Sugar Added Sweet Gherkins, Brazil Nuts, Water, Peloponnese Kalamata Olives, Kraft Finely Shredded Mild Cheddar Cheese, Ground Beef (80% Lean / 20% Fat) , Contadina Tomato Paste, Water . Snacks/Other: Daisy Sour Cream, Nature Made Super B-Complex, Nature Made Fish Oil 1200Mg, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Vitamin D3 5000 IU, Kelp, MK-7 Vitamin K2, Jarrow Glutathione Reduced, Hunza Gold Apricot Kernels, Smoky Mountain Naturals DIM with Bioperine, Now Zinc, Frank's Sauerkraut, La Croix Berry Flavored Sparkling Water. more...
2737 kcal Activities & Exercise: Fitbit - 24 hours. more...
on diet MIT Carson Chow  

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Comments 
Nice drop Bill. From what I've read, too much protein can take you out of ketosis. 
15 Jan 18 by member: Doobrie
Thanks, Doobrie. I''m pursuing that as the suspected culprit! 
15 Jan 18 by member: Draglist
great job, i thought once you were in Ketosis that it will show lower readings due to your body not needing to produce as much? 
15 Jan 18 by member: cherik1
Hi, Cherik. I have not found the definitive answer on that. I have seen that in a few places (Keto Connect and elsewhere). I am going to make the protein adjustment and see what happens. 
15 Jan 18 by member: Draglist
I've also read too much protein is not healthy for your kidney function  
15 Jan 18 by member: buffy salvadore
I read the lower readings are because your body uses the ketones, so less are excreted. I am not an expert, but I suspect it takes a bigger protein excess to drive gluconeogenesis. In the morning, pretty much everyone has a higher glucose reading - it's called the Dawn Phenomenon. Normal folks adjust their insulin naturally and don't notice it, but diabetics will see it when they test for blood glucose. A higher reading in the morning doesn't necessarily mean excess protein the day before. 
15 Jan 18 by member: gz9gjg
Thanks, Buffy. That is true, too! Thanks, GZ. Appreciate the input. Yes, I know that the liver will 'dump' some glucose overnight. I experienced this when tracking glucose during my type 2 diabetes days. Will continue to experiment! 
15 Jan 18 by member: Draglist
Have you read "The Art and Science of Low Carbohydrate Living" ? I'm not sure if Phinney and Volek addressed how much protein excess leads to gluconeogenesis in that book, but I have found they answer questions - I contacted them via VirtaHealth.com 
15 Jan 18 by member: gz9gjg
Thanks. I have not read that entire book but I have seen them speak on YouTube, etc. 
15 Jan 18 by member: Draglist
Looked it up - they recommend typical range of 0.6 to 1.0 g protein per pound body weight, and give a recommended upper limit of 25 g per meal. They don't state how much excess protein will lead to gluconeogenesis. 
15 Jan 18 by member: gz9gjg
Thanks. Yes, I'm targeting lower due to having cancer and attempting to offset the MTOR rates. I ate tons of protein as I lost my weight here over the past five years but am trying to go lower due to my unique factors. 
15 Jan 18 by member: Draglist
Ah, nice improvement. Get you Speedos ready for this summer... 
15 Jan 18 by member: John10251
Thank you, John. Nobody wants to see that! :0  
15 Jan 18 by member: Draglist
Bill whatever diet you decide go with just make your eating for you specific health condition. Your specialized medical needs come first, worse case scenario on weight loss diet is you can count calories. I read in old article on the Floridian many diets,have been around for ages under different names, but the bottom line is calories in and out  
15 Jan 18 by member: Maine coon
Good job @Draglist you doing good with your WOE...you are going down, instead of up. :-) 
15 Jan 18 by member: Retta Smith
Thanks, Pam. I think I am striking the right balance. Thank you, Retta! 
15 Jan 18 by member: Draglist
Bill, if my memory serves me right it looks like you dropped alot of muscle mass. 
16 Jan 18 by member: murphthesurf
Hi, Murph. Not really. It's just the relative number based on the hydration in my bod. The body fat has gone up a bit over the past six months, but the FMD knocked out a pound of that it seems. Will repeat that monthly.  
16 Jan 18 by member: Draglist

     
 

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