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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,954
4/5/13 11:26 A

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Just wanted to add on the protein issue. I think there are some differences based on whether you want to increase muscle or maintain a lot of muscle. For many people 80 grams of protein is plenty. Also, from the reading I have done, the human body can only utilize about 25 grams of protein at a time, any excess will be converted into sugar, so it helps not to have too much.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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EXOTEC's Photo EXOTEC Posts: 2,958
4/5/13 1:19 A

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Absolutely on the fats! I found a marvelous new (to me) butter recently: Amish Roll Butter. I could sit and eat it with a spoon, it's that good! It makes imported butters seem like bargain-basement store brands.

But do jettison all the low/reduced/no - fat ANYthing you have in the pantry. Eat chicken with the skin, preferably thighs. I love wings, too. Put coconut oil in anything you can think of! Whole cream; raw milk (if you can get it), the most lusciously fatty steaks you can find! I love ribeyes, and trim off the super-marbled fatty ends *first* (to eat, not to discard)! yum

So far as the amount of fat in your diet - it varies by individual. Most restricted-carb diets measure carbs by grams, but the other macros by %. Your fats should be 60-80%, and your protein about 20-ish% So it depends on how you have your daily caloric intake set. I saw a mention somewhere that protein should approximate (in grams) what your projected goal weight is. For me, that works out to up to 130g protein, which is more than I can usually accomplish. None of these values are set fast, except for your carbs. Everything revolves around that point, with your remaining calories divided 80-20 (or thereabouts) between fats and protein. You'll have to fiddle with it to find what's right for you.

Do read up on the books listed here. I find that sometimes reading it helps set it in my mind. Not only that, if you understand the rationale, it's a lot easier to go with it.

Good luck! You'll figure it out
emoticon


...the problem with people these days is
they've forgotten we're really just animals ...
(attributation forgotten)

We did not create the web of life; we are but a strand in it.
~Chief Seattle

We don't have souls. We ARE souls. We have bodies.
~C.S. Lewis


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LIVINMYDREAMS's Photo LIVINMYDREAMS Posts: 3,438
4/4/13 2:44 P

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Yes, the Gary Taubes book is really good. It helped me a lot. You can also find him talking about this info on YouTbue...Why We are fat and what to do about it.

Faith
RTKR - 6/23/11 - 305
Sept 2011 - 315
LTKR - 7/26/12 - 257
Jan 1st 2013 - 241
Jan 1st 2014- 231
Jan 1st 2015 - goal Onederland !!!**************************** One can never consent to creep when one feels an impulse to soar!


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,954
4/4/13 2:37 P

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So glad Suzanne caught this, she's absolutely right, low-fat anything is a bad idea, they just replace fat with sugar or starch. Also, I suspect your calorie levels are much too low, but increasing your fat by a lot should take care of that, LOL. Real eggs, real butter, for many people lots of cream and other higher-fat dairy will work instead of a lot of meat. I love full-fat yogurt. But I guess it's not part of induction foods on Atkins.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 18.1
 
23.6
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SUZANNEYEA's Photo SUZANNEYEA Posts: 4,342
4/4/13 2:34 P

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Read his book "why we get fat"
I know it is hard to believe that eating fat will make you thin, I was terrified of fat too. I started like you, turkey burgers, chicken, mustard not mayo. Now? I eat the fattiest meat I can find.
Try not to worry about grams of food. This is meant to be easy. Eat until satisfied. Some days it might be more, some less.

NAYPOOIE's Photo NAYPOOIE Posts: 5,882
4/4/13 2:30 P

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I second Suzanneyea. You need more fat, don't eat low fat things or fake butter. Eat the fat that comes with your food, and eat real food. Have real cream in your coffee, butter your vegetables. Really. On low carb, you have to eat fat to lose fat.

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DANAG22's Photo DANAG22 Posts: 739
4/4/13 2:29 P

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I use low fat cheese/mayo/half and half because I'm so use to it, all in the mindset and so that's why I have it in the house but I know you are absolutely right I need to swap them out for the real stuff. Ok got it! & up the meat consumption. Would you know how many grams of fat daily is adequate ? I did Atkins 10+ years ago lost 80lbs and kept it off low carbing.
I haven't read up on Gary Taubes but I think I will. Thanks for your input!!

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SUZANNEYEA's Photo SUZANNEYEA Posts: 4,342
4/4/13 2:02 P

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OK, I just took a look at your menus for the past few days. A lot of changes you really need to make, just to make your diet safe and healthy.
First, you cannot be eating all this low fat mayo and cheese. Real butter, real cream, real cheese. Second, your fat is way too low. On a low carb diet you are trying to use fat instead of carbs as a fuel source, right now you have no fuel source.
Third, you eat very little meat. Like it or not, LC is a meat heavy diet. Each meal nice a high fat meat to be the focus, or eggs. If you eat chicken, eat the thigh. No chicken breast without skin.
If you keep it low fat and low carb, your hair will fall out, among other things.
Also stalls are common. I stalled at 120 for over a month. I did not change a thing. I just kept eating my fatty burgers three times a day. Then, I started losing again.
Have you read Atkins or Gary Taubes? They will give you a lot of valuable information.

DANAG22's Photo DANAG22 Posts: 739
4/4/13 1:25 P

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Thanks Ladies : )) I appreciate the feedback. I feel so much better. From now on I'm not going to look at the scale as often or use it as the only measurement of progress. I'm going to continue what I'm doing and eventually the weight will come off.

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,954
4/4/13 12:04 P

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I agree, the scales are pretty useless for day to day measuring of progress. Most likely you lost a lot of water at first, possibly several pounds, then your body rebalanced the water, which is good and you gained some muscle. On low-carb it does not take a ton of exercise to gain muscle, especially if you did not have that much to start with.
Eating even one high-carb meal can get you out of ketosis and it could take a few days until your body switches back to fat-burning. View this as a life style, not a diet, and it won't matter exactly how long it takes to get the weight off. You are almost certainly losing body fat gradually.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 18.1
 
23.6
21.7
19.8
17.9
16
EXOTEC's Photo EXOTEC Posts: 2,958
4/4/13 11:29 A

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Don't depend overmuch on the scale. You should be checking your measurements now. The scale is a tool, but use it sparingly. You should be seeing some small advances with repostitioning of your body composition. Muscle weighs more than fat, too. You may well be redistributing into muscle, whether you can see or feel it or not.

Don't be discouraged - initial loss can be due to a lot of things. Nine pounds in 3 weeks is good! The accepted rate is about 1 - 1 1/2 lbs per week.

Congrats on your 9 lbs, and your carb intake! You're doing fine. Don't stop now!
emoticon

...the problem with people these days is
they've forgotten we're really just animals ...
(attributation forgotten)

We did not create the web of life; we are but a strand in it.
~Chief Seattle

We don't have souls. We ARE souls. We have bodies.
~C.S. Lewis


 current weight: 249.0 
 
380
322.5
265
207.5
150
DANAG22's Photo DANAG22 Posts: 739
4/4/13 10:20 A

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I'm on my 4th week and I haven't had weight loss this week. I lost 9lbs in the 3 weeks. But now it seems to be at a stand still. I've been weighing myself everyday. I'm a bit discouraged and think I'm doing something wrong. I'm staying between 20-25 carbs a day. I had a slip up this past weekend on Saturday night only but then i was back on track low carbing following day. Any advice is greatly appreciated.

Thanks!!

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