adefwebserver's Journal, 12 March 2019

Day 2 of a planned 6 days of ‘no solid food’ fasting
Blood sugar 103 mg/dL

🥛 I have switched out one of my Protein Shakes each day for: Slim-Fast Keto Shake (190 calories 8 grams of protein 5 net carbs). So I am reducing my protein by 19 grams and taking an additional 3 carb hit.

I have done this for a few days now and it seems to be helping. Basically, excess protein (the World Health Organization recommends about 50 grams a day) is actually worse for me than carbs.

Dr. Jason Fung covers this: https://idmprogram.com/how-much-protein-is-excessive/ Basically he points out that when we talk about ‘consuming protein’ it is the amino acids that we desire. However, he points out: “Amino acids cannot be stored for long term energy. Any protein eaten in excess needs to be converted to glucose or fat for storage.”

My goal is to 'not store fat'. My goal is to 'burn fat'.

😎 Life is Good! Have a great day everyone!
169.0 lb Lost so far: 38.0 lb.    Still to go: 5.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 12 March 2019:
750 kcal Fat: 60.00g | Prot: 32.00g | Carb: 12.00g.   Breakfast: Land O'Lakes Heavy Whipping Cream. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Snacks/Other: Land O'Lakes Heavy Whipping Cream, Slim-Fast Keto Shake. more...
2562 kcal Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour, Running (jogging) - 5/mph - 50 minutes, Resting - 14 hours and 10 minutes, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   steady weight

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Comments 
adef, I go by the chart in this article for recommended protein. For me, it translates to 11 ounces of protein foods, or 77 grams. https://blog.virtahealth.com/how-much-protein-on-keto/ 
12 Mar 19 by member: gz9gjg
Hey Adef, be careful regarding the World Health Organization's (WHO) recommendation for minimum protein intake, which is a fairly modest intake of 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The WHO minimum recomendation amounts to: 56 grams per day for the average SEDENTARY man. If you are at all active, then higher levels of protein are considered very beneficial to maintaining both muscle mass, health, appetite suppression and overall energy...especially if you are in a calarie deficit (diet to lose fat) or physically active.  
12 Mar 19 by member: Steven Lloyd
4 days with the same weight 🤔 . You will lose 2 or more by tomorrow  
12 Mar 19 by member: Keilin_4
Thanks for the link -- and from that to the interesting video by Rosedale. 
12 Mar 19 by member: HardDaysKnight
I believe that any food eating in excess will be stored as fat (Carbs, fats, proteins) But in your case I don't know what to think, if you are hardly eating and not losing weight as you suppose to. Perhaps your metabolism has adapted to your low calorie intake.  
12 Mar 19 by member: Keilin_4
@gz9gjg, @Steven Lloyd - Thank you for your thoughtful comments. I always welcome the discussion and I-do-not-know-for-sure this is going to work, I am just trying it :) - - Yes I am aware of the differences in the recommended levels of protein. However, when I look at my rate of weight loss during my recent reduction in protein, I am experiencing my first multi-week net loss in months. I also don't see the benefit in high protein (I only drink protein shakes to keep myself from binging out on solid food). It is not going to make my muscles bigger, only weight lifting does that.  
12 Mar 19 by member: adefwebserver
@Keilin_4 - Yes, let's see what happens :) 
12 Mar 19 by member: adefwebserver
Agreed Adef, I have friends (not me) who are very active that subscribe to the higher levels (1.5 - 2 gms/kg/day) of recommended protein intake, which is fine...for them. They are in a different boat than us though as they are trying to maintain or increase their current weight (lean muscle mass) and have no extra body fat. I'm caught in the middle, definitely I need more than the recommended minimum, but less than the very active folks. BTW, lots of studies showing how protein intake is beneficial for appetite suppression, yielding voluntary calorie reduction while dieting...food for thought. 
12 Mar 19 by member: Steven Lloyd
My protein consumption is at least 140g/day weighing in at 170 lbs. If not, I feel tired or drained. The daily Gym Grind definitely demands the protein.  
12 Mar 19 by member: srossca
Do you take measurements? In my opinion any extra loss from lower protein will be muscle. It will be interesting to see how you progress. 
12 Mar 19 by member: Diablo360x
@Diablo360x - Twice I did full measurements, but I was at 180lbs+ The measurements have definitely gone down. I believe it is because of the layer of fat :) Back then I could only deadlift 110lbs but now I can now do 3 sets of 6 reps at 230lbs, so I'm not worried about muscle loss :) So my 'lifting strength' is how I will track 'muscle loss'. 
12 Mar 19 by member: adefwebserver
The more you practice a lift the better you will get at it even if there is muscle loss. There is A LOT of room for improvement on a 110-pound deadlift so not so sure that will tell you much but I'd begin to get concerned if those measurements continue to decrease. There isn't much fat from here on out. 
12 Mar 19 by member: Diablo360x
Life is good! 
12 Mar 19 by member: tahoebrun
@srossca - I CANNOT lift 'heavy' without carbs, period. So I know I am giving up 'lifting heavy' (and building up my muscles) from the carb reduction alone, not to mention the protein reduction. I normally hit the protein hard on workout days because my body will convert "excess protein" to glucose. That glucose will then get stored in my muscles as glycogen and that is required to lift heavy weights - - But, that is my point. "Excess Protein" ends up as glucose. Formerly obese people like me get fat when we have a lot of glucose in our blood steam because our bodies will store that extra glucose as fat. My body has a limit to how much glucose gets stored as glycogen, the rest gets stored as fat. If "Excess Protein" did not turn into glucose I would be more than happy to have as much protein as I wanted :)  
12 Mar 19 by member: adefwebserver
Nice switch! I hope this works out for you. I’m sure you’ll come up with another plan if it doesn’t 💪💪 The recommend amount of protein i see nowadays is kind of crazy. The rest of the world does not eat 150+ grams of protein a day. I think that is for peak athletic performance. I try to hit 80 which I feel is pretty high for 1000-1200 cals 
12 Mar 19 by member: CrashtestDawnie
CTD, you are correct - for me, the lower limit is about 1.2 g "per kg reference weight" which I translate to 0.5 g per pound. Non diabetics, men, more active folks would want more like double that amount.  
13 Mar 19 by member: gz9gjg

     
 

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