adefwebserver's Journal, 11 November 2019

Day 3 of a planned 3 days of eating

This weekend is a 3-day weekend for me so I wont be starting my usual 5 day β€˜no solid food fast’. In the past I gain a *lot* on 3-day weekends because of the extra eating days.

However, my recent analysis with my πŸ“‰ https://fatsecret.azurewebsites.net/powerbi has allowed me to clearly see that when I do these things:

🌟 Carbs below 20
🌟 Protein below 50
πŸƒπŸΎβ€β™‚β€ Run

I lose weight. So my goal will be to do these things while *still eating solid food*.

In the past this hadn’t worked because I would go on an eating binge once I started eating β€˜solid food’. This is why the β€˜no solid food fast’ has worked for me for nearly two years, it is *really hard* to binge when only drinking liquids.

😎 Life is Good! Have a great day everyone!
172.0 lb Lost so far: 35.0 lb.    Still to go: 8.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 11 November 2019:
1537 kcal Fat: 82.42g | Prot: 86.65g | Carb: 111.07g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Lunch: Popeyes Chicken & Biscuits Deluxe Sandwich with Mayonnaise. Dinner: Macaroni or Noodles with Cheese, Haagen-Dazs Strawberry Ice Cream, Great Value Turkey Meatballs. more...
2564 kcal Activities & Exercise: Running - 6/mph - 40 minutes, Walking (exercise) - 3.5/mph - 45 minutes, Resting - 14 hours and 35 minutes, Sleeping - 8 hours. more...
losing 7.0 lb a week

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Comments 
Have a great day too β˜€οΈπŸ’œπŸ’š 
11 Nov 19 by member: jcmama777
What is todays plan. Have a nice day off!!! 
11 Nov 19 by member: liv001
πŸƒπŸΎβ€β™‚β€ Run .. That's the ticket there :) 
11 Nov 19 by member: rgaDawg
@jcmama777 - Thanks! 
11 Nov 19 by member: adefwebserver
@liv001, @rgaDawg - I plan to run today, but I ran 7 miles yesterday and Saturday, so I may get out there and find that I am too sore to do another 7... πŸ₯Ί Most important thing is that I don't plan to eat anything until 6:00pm. However, I can't 'hold out' that long without timing a 'run' to suppress my appetite. Can't do that on a normal working day... 
11 Nov 19 by member: adefwebserver
Great job Adef --- Agreed about keeping carbs under 20. I worry about my protein levels, but I'm just ignoring it for the moment (and the weight lifting indicates I'm keeping muscle). I've again become lackadaisical in recording my food -- at this point I'm pretty much intermittent fasting 1MAD not really by choice but just not hungry. My ketones are high (3.7mmol/L last night). Then again, 1) I'm not running 7 miles either, and 2) I'm a lot farther away from my ultimate target of 190lbs. Maybe I'll go get on a treadmill today and see what happens. Hang in there! 
11 Nov 19 by member: HardDaysKnight
@HardDaysKnight - You're doing great! I was looking back on my chart from last year and while I had a big drop it was still not as 'straight down' as yours :) 
11 Nov 19 by member: adefwebserver
Guys, be careful of eating too little protein on keto. I kept my protein at roughly 50 g during six months of weight loss and 12 months of maintenance; and it shows. I'm trying to regain muscle now, and it's a really slow process (63, 5'6", female, "pre-diabetic" after T2D reversal). My protein target is now 75 - 80. HDK, I'm amazed at your ketone levels. I didn't have my keto mojo during weight loss; but now I'm typically 0.5 to 0.9 with BS 85 to 95. 
11 Nov 19 by member: gz9gjg
@Gz9gjg - Just 2 protein shakes a day will put me at 50g :) My problem was having 4+ shakes a day (100g+), or eating a lot of meat and cheese. My body will convert the 'excess protein' to glucose [5 Most Common Low-Carb Mistakes (And How to Avoid Them) https://www.healthline.com/nutrition/5-most-common-low-carb-mistakes] 
11 Nov 19 by member: adefwebserver
adef, I have the same problem; but too little protein for me, for too long, caused some muscle wasting. The chart I go by says I need at least 77 g daily; and I am not getting high BS readings with that quantity of protein. I follow the recommendation in the chart in this article: https://blog.virtahealth.com/how-much-protein-on-keto/ 
11 Nov 19 by member: gz9gjg
Well 77g would not cause any problems for me :) 
11 Nov 19 by member: adefwebserver
Interesting chart on the Virta site. So, for me, at 6'0'', the reference body weight becomes 155-170lbs (roughly 70-80kg). And then, using 1.5g/kg, that would be something like 1.5g/kg * 70 = 105g, or 1.5g/kg * 80kg = 120g protein. The chart gives the recommendation of 16oz of protein containing food, (basically meat). How much protein is that? Each oz of protein containing food has about 7g of protein. So, 7g/oz * 16oz = 112g protein, which, yeah, that's right in the middle of the previous calculation. I don't think I meet these levels, and I probably need to focus on it more. I like the, just eat 16oz of meat aspect of it. It's simple. I don't really want to go back supplementing (much), but I could try it. My ketone readings are consistently high (>3), so I think I should be able to handle more protein pretty well.  
13 Nov 19 by member: HardDaysKnight
@gz: I have no idea why my ketones get as high as the do, while for others it doesn't. Low insulin levels? I really have no clue. 
13 Nov 19 by member: HardDaysKnight
HDK: I would guess you have a healthy metabolism, lucky you! According to my correspondence with the VirtaHealth guys, their T2D study participants averaged 0.3. I don't know why T2D like me have lower ketone readings; maybe it's due to insulin resistance. 
13 Nov 19 by member: gz9gjg

     
 

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