Group Forum: FAT-KETOSIS

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schmopy

Joined: Feb 13
Posts: 22

        
Posted: 18 Aug 2013, 13:58
Hi all, I Have a question about fat intake. I have been on Atkins since July 29th and have lost about 6lbs. I am on phase 2 now and have been logging all my food here and can really keep up with my Net Carbs and such. But today I was wondering why is it that I am not losing weight anymore... So I was thinking that maybe I am eating to much Fat. Because Ketosis uses fat for energy so therefore if I am consuming to much fat I am just adding to the fat that should be eliminated right? this is an example of my daily intake: 156(g) of Fat, 42(g) of Fiber, 19.9(g) of sugar, 26(g) of NetCarbs, 2121 calories. I am eating my carbs from greens but also stuffing my face with protein and fat. Any ideas? is my fat consumption to much or normal? please help....

P.S I am also exercising twice a week and drinking 80oz of water a day
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 22 Aug 2013, 00:43
Too much protein. Cut it back, but don't cut the fat. You should be eating much more fat than protein. Protein is hidden in all sorts of things! Hard to keep from getting too much.

Um, why do you have almost 20 g sugar?
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 22 Aug 2013, 13:00
Hi Zoomama1. I cut back on the protein to about 70 grams a day and the sugar comes from veggies and even eggs have a little sugar. how many sugars do you consume a day? Its not like i am eating candy or anything lol
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 22 Aug 2013, 13:44
Actually I don't know why I asked. I don't track my sugar. I track calories, total and net carbs, fiber and protein. I assume if my net carbs, fat and protein are in range my sugars are, too.

Do not cut the fat. Check your percentages. 75percent is the minimum I can go to lose. I try to keep it at 80. You may have slready hit your protein and carb limits. Maybe you should aim for 1500-2000 cal. I set for 1500, then sometimes allow myself up to 2000.

Good luck!
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 22 Aug 2013, 14:00
Btw, i just checked my sugars. Only three times this month did they go over 10 grams.
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 22 Aug 2013, 14:37
Wow only 10 sugars? how much weight have you lost? Can I see your daily food? maybe I can get some ideas from your menu! I am very serious about this and want to succeed!
Another question about your comment about the 75% of what? fat?
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 22 Aug 2013, 18:15
You have me curious now, so I dropped watching fiber and set sugars. These nu?bers cannot beright. (Please forgive the typos, my tablet is insane today.) For instance, I cheated today and ate one blueberry pancake at Cracker Barrel. In my food diary it comes up as carbs but no sugars! The syrup reads as sugar. That can't be right. I wonder if other things are doing that.

I amstill eating only 20 g carb m o st days, though. I have lost 20 lb but still have another 20-30 to go. I go very heavy on fats, but my calories range from 1200 to 2000 usually, with me planning on 1500 . I'm a little short thing, late 50's. Not a lot of room to play.

I got a blood ketone meter and try to stay at 1.0+, if possible, because then I lose well. Ketone urine strips are useless.
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 22 Aug 2013, 19:36
The pancake should be all carbs, so its probably correct. DONT CHEAT! I hit a Plato and I don't have the ketone meter or the strips so I really don't know if I am on the right track, I only know that I have not gained weight so I am not that upset but I really wanna lose more weight! I am trying really hard but I cant eat that much veggies its nasty! but I still try to get at least 10 net carbs from them. Thank you so much for the info , it really helps to talk to people about Atkins to get encouragement Smile
P.S I have not cheated on the diet for an entire MONTH!
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 22 Aug 2013, 21:21
*groans* I am ov vacation so eating out a lot. The pancake just overwhelmed me!
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 23 Aug 2013, 08:21
Ha Ha, well lucky you I am at work! But I lost 1 pound! little victories Smile
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 26 Aug 2013, 14:37
Boy, am I shocked. I cheated several times during the week, and I mean I *cheated*. But I only kept on-target foods at the condo, so other than those cheats when i ate out, not toooo bad.

I still lost weight. I don't worry about a given day, much, and average for the week on Saturday, so we'll see how this week goes.
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 27 Aug 2013, 10:16
so how much more weight have you lost? I am stuck and cant lose!
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 27 Aug 2013, 11:22
It was two pounds. Really, though, my calorie intake last week was very low.

Are you in a true stall? That's a full month of no weight loss. you'll just have to take a close look at what you're doing. Go back to induction, 20 gm carb, bring the calories to 1300-1500. Not too much protein.

I just realized you said you aren't eating that many veggies. So what *are* you getting your carbs from?

If you can, you might try to get a Precision Xtra blood ketone meter. You can search for "free Precision Xtra meter" and get a free one from them. But the test strips are costly -- I pay $20 for 10 from a Canadian pharmacy. yes, that is $2 per strip. But I felt I needed to know what was happening, what foods were getting me into ketosis and keeping me there, what were taking me out.

You could look at a Kindle book (you can even read from the cloud, so you don't need a kindle) called "Fat Fast Cookbook". It has recipes for HIGH fat items that you use during a "fast". This is about 1000 calories a day, served in 5 or so "feedings" of a couple hundred calories each, the vast majority of which are fat. It can jump start you, although I wouldn't do it more than 3-4 days at most. You can use the ideas as snacks for your regular days.

I'll let you know if I think of anything else, but really, that's what I'm doing.
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 27 Aug 2013, 15:09
Well I started eating veggies since like 3 weeks ago. Lots of Kale, broccoli etc. I think I need to eat more fat! and maybe get one of those ketone meter, but I feel that I would get obsesive about cheking it every minute of the day! I dont know if I can go back to induction now that I am eating black berries! they are soooooo good with reddi-whip Smile I am only eating like 1500 calories a day or maybe less lately. but I feel like bloaded.. very weird
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 27 Aug 2013, 16:56
I have IBS, and too many of those necessary veggies will make me very ill, especially if they aren't cooked well enough. Raw broccoli? Just kill me now. Cooked enough it helps. I really hate eating veggies, too, and eat more now than before I was on Atkins!

Are you measuring the berries and Reddi-Whip? Because nobody actually has one serving of it. How about going up to 25 g, but just 5 gms of the black berries? I'm not a berry fan at all, so I do not miss them, but I know many people do.

Do you have a kitchen scale? That helps. I never wanted to measure out portions before, but now it gives me a sense of satisfaction. Weird, huh?

I only measure my ketones once a day. BG, maybe several times. At $2 a needle stick, one is very careful with those things! Oh, I've lost 22.5 lbs.
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 27 Aug 2013, 18:16
I also have IBS and the diet actually helps me A LOT! I even feel good every day without problems...
And yes I do measure the berries well I only have like 6 little ones that is not much but I do like my redid-whip! and the serving its sooo small. Anyhow can you share your daily menu with me? I would like to know how to lose 22 lbs!! I am soo desperate that I am even considering doing the fat bombs or the Atkins fasting that they describe on the book..
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 27 Aug 2013, 20:56
My IBS got a little worse at first from the salads, but is less sensitive now.

I'm not sharing my personal records on here. Basically I did induction for several months and only have recently increased my carbs to 25-30 -- and my weight loss has slowed. But here are some of my favorite high fat and filling things:

Macadamia nuts. I don't like them much, but 10-12 of the halves will fill you up for hours. And anyone can force down 10 of them.

My "hot milk". Use a 6 oz mug. In it melt 1 T of Kerrygold butter. Add 3 T heavy cream and heat to hot but not too hot. Microwaves can seriously overheat, and overheated cream curdles. Add vanilla and your favorite sweetener, and water to make 6 oz. I use the Toni sf syrups. You can also add one T of coconut oil if that's you're thing. Extra virgin coconut oil adds a lovely coconut flavor to the vanilla. This is extremely lovely for dessert or a snack, or a lunch substitute. It is soooo filling and holds me for hours.

You can also add some cocoa powder to coconut oil or butter with a touch of sweetener, and make yourself "chocolate bombs". Honestly, they're terrible chocolate, but they do make the oils slide down better.

You can take super high cocoa bars, 85% or higher, melt with some butter, coconut oil, or cream, and use that. There's a bit of sugar, but not enough to bother most people, especially when you are using one square for a serving.

You can take marscapone cheese (rather light while still heavy fat) or cream cheese, mix with a little sweetener and extract, and have a fabulous "pudding"-ish thing.

Avocados. Eat one every day. A spritz of lime, a sprinkle of sea salt, yum.

Warning. Do not do all these on one day, or plan not to leave the house the next day. Wink
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 28 Aug 2013, 14:38
I do like avocados a lot but wait you drink that "hot milk" along with all your food for the day? does it only count as fat? is that really supposed to help me lose?
Zoomama1

Joined: Jul 13
Posts: 49

        
Posted: 28 Aug 2013, 16:00
I use the hot "milk" as a snack or sometimes as a breakfast. It holds me for HOURS. It counts as almost nothing but fat -- 370 calories, 371 of them fat.

Yes, it IS supposed to help you lose. I'm guessing based on what you've said so far, but I think you are not understanding that your body in ketosis *needs that fat as it's primary energy and food source*. Say you cut back your carbs to almost nothing -- 20-30 g a day -- and you give it plenty of fat. It will burn fat. You will teach your body to burn fat, and it will take that energy from both your dietary fat **and the fat in your body, including organs that are holding fat to their detriment**. What it will not do is burn muscle. Unless you substitute too much protein, which the body will then burn the way it used to burn carbs. With low enough calories, it will make you lose weight, but indiscriminately, by burning muscle as well as fat.

As far as I can see, calories do count a bit. If I go over 2,500 calories, I am not going to lose. But I aim between 1,400 and 2,000 and if my fat level is high enough, I lose. By that I mean 75% fat. I am not hungry on that, either. Not. Hungry.

For instance, I ate one egg for breakfast fried in a little butter, and I drank iced coffee with a total of about 3 T heavy cream. Say at 9 am. It is now 2 pm, I know I should eat something, and I really do not want to. I Am Not Hungry.

Are you measuring or weighing your portions of protein or carbohydrates? You don't have to forever, just a few times to get an idea of what a serving really is. Are you eating foods with sugar alcohols, or other sweeteners? Some people are very succeptible to those, because their body thinks "Sweet! Prepare for the carbs!" You might need to cut back on the sweet tastes. If I use too many sweet tastes, even from Equal, it causes my appetite to rise.
schmopy

Joined: Feb 13
Posts: 22

        
Posted: 28 Aug 2013, 19:01
I am measuring and weighing my portions every day. I do use stevia maybe one a day and a diet coke sweeten by Splenda but I doubt that that has to do with me not losing weight. Now I am maybe thinking that I need more fat like you say but I was trying to control all my proteins and net carbs and calories like you mention ...I try ..try to get at least 1500 calories a day but lately I only do about 1000 calories because all the damm lettuce and veggies that fill me up soo much!
I will try your hot milk tomorrow Smile I hope is not nasty haha