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7/5/17 12:02 A

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CAT5257,
Carbs can be as low as you want, there is nothing "essential" about them. Humans can live healthy with zero carbs. The problem is if you avoid all carbs, then you have almost nothing left to eat. But the carbs themselves are not required for health. So go as low as you wish.

Protein, probably a minimum of about 60 grams a day. You can go higher, but that is more calories, and there is a chance that your body can't use it for maintaining lean parts, and just "waste" it, i.e. burn it as fuel (see gluconeogenesis) and this will effectively be like eating more carbs, and so more insulin, and so harder to loose weight.

As for dietary fat. The minimum daily fat needs are about 60 grams too.
www.livestrong.com/article/370303-ho
w-
to-calculate-minimum-daily-fat-grams/


So lets say we eat the following:
25 grams of carbs (100 calories)
60 grams of protein (240 calories)
60 grams of fat (450 calories)

So we are at 790 calories. To get to say 1800 calories, and get those extra calories from fat, then that would be an additional 112 grams of fat, for a total of 172 grams of fat.

What if you don't eat that much fat, but you are over the 60 grams of dietary fat a day? Well, heaven forbid, your body will turn to its fat reserves to get the extra calories needed. In other words, you'll loose body fat. So really, don't worry if you don't reach a fat target, In my opinion just don't be under 60 grams of fat per day.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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7/4/17 9:22 P

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thats how i do it too, Avery. just let my body tell me..

Holly
Northern NY
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7/4/17 9:09 P

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I fell into IF too. I had tried doing it previously while not eating low carb and all I could think of was how long until I could eat. Now I usually eat between 11am and 6 pm. Some days I do eat three meals though, just depends on if I'm hungry or not.

My name is Avery
Indiana
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7/4/17 8:38 P

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I would not do IF to start. it came on me naturally..i woke up and wasnt hungry. so i didnt eat..till 1 or 2 pm. then the next day it happened again. now i rarely eat breakfast..so i eat nothing from either 6 pm or 9 pm (depending on if i have a snack before bed) till 1 or 2 pm. The few days i have breakfast, i find i dont want lunch.
yes you want a lot of fat..a lot being from good sources..animal fat, coconut oil, avocados (if you can stand them..lol i try but i just dont like them) watch out for nuts--you can have small amounts but they are high in carbs.
I go for butter, bacon, i eat the skin on chicken, i make fat bombs, eat cheese, dont trim the fat on beef and pork, etc. Heavy cream and cream cheese are good, too!!

Holly
Northern NY
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7/4/17 8:23 P

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Also, how important is it to eat a lot of fat? What will happen if I don't eat as much fat as recommend?

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7/4/17 7:40 P

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Thanks James, Applevee, Avery and Holly for the great advice! I was already a cheap drunk before the keto diet lol could be an interesting wedding! I will stay away from the cake, if I have some I will be back wanting sugar.

Another question - do you think that our metabolism decreases with a low calorie diet? I was reading some info on diet doctor about intermittent fasting and my impression from it was that the less often we eat and the less we eat is better, and healthier for us. They suggest incorporating intermittent fasting with the keto diet. Any thoughts on that?

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7/4/17 12:34 P

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Congratulations CAT! It sounds like it was a rough go for you to get past the initial stages. Now the hardest part is resisting all the event challenges like the wedding. I, like James, try to limit the portion of high carbs I am given - that is usually easy at a buffet and even the wedding cake I can eat just a bite or two, of course it is hard to stop if it is on my plate so if I am given an option I will ask the person serving the cake for the tiniest portion. When I was serving my son's wedding cake I found a lot of people wanted just a taste so even though it feels odd - maybe rude - (FEELS like though it is NOT) it is a common practice.
Good luck at the wedding. Have fun and weather or not you decide (yes it is a decision) to have more carbs than you should for your diet, don't beat yourself up! It will delay you yes, but it is just a delay not the end of the world. You will more likely quit altogether if you are too hard on yourself than if you just accept that life takes you different routes to where you want to be.
Life if for living, do you best and have fun!

AV!
5% challenge - Go Firecrackers!
Living on and loving the wet coast
Pacific standard time



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-JAMES-'s Photo -JAMES- Posts: 11,487
7/4/17 12:25 A

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CAT5257,
as I've written before, body chemistry doesn't change all that quickly, a few days to a week or two to get into fairly deep ketosis, and the opposite is also true to a degree.

At a wedding, if it is a buffet, you can pick what you want and avoid the carb high things. But if you really want to eat these things:
- bun
- piece of wedding cake
- wine

The body burns fuel sources in order of their harmful side effects to get rid of them. So it goes like this:
- burn alcohol first (its a poison)
- burn carbs second (high blood sugar is dangerous)
- burn fat third
- burn protein fourth (body tries to spare muscle mass)

Then here is what will happen ...
Your body will burn the alcohol first, and you'll find that unlike before, while eating Keto your tolerance for alcohol is down quite a bit. You could be a cheap drunk. So take care, if you could manage 3 or 4 glasses of wine before, you may find that 1 or 2 have he same effect on you, and 3 or 4 might get you unusually looped. I know, I've been there.

As for carbs. Since your a glycogen depleted, the first pound of carbs (so upto about 450 grams) will get stored into glycogen. This of course comes with water packaging, so about another 4 pounds of water. In other words expect to weight 5 pounds more the next morning.

You body will again take about 2 to 3 days to burn off that glycogen and get back into Ketosis. In other words you one day even will take you off the Keto path for about 3 days. If you were loosing say one pound every 3 days, or about 2 pounds a week, this will be a week with a very small loss.

I'll tell you what I would do if I were in your situation, but of course feel free to do whatever you want. I'd pick low carb choices at the event. I'd have the smallest of pieces of wedding cake, I'd have a glass or two of dry wine, but not more. My magnitude of sabotage would be about and extra 50 grams of carbs, not an extra 400.

Edited by: -JAMES- at: 7/4/2017 (00:27)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
201.5
186
170.5
155
BATGURL250's Photo BATGURL250 SparkPoints: (122,866)
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7/3/17 5:23 P

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Great job, Cat! I recently ate at a wedding. I didn't know what they were having either. I ate fried chicken without the skin/breading, some ham, lots of salad with ranch dressing and cheese.

It is possible that a bun would kick you out of ketosis.

My name is Avery
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7/3/17 1:02 P

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YAY!! Happy Canada day to all my Canadian friends!!

Holly
Northern NY
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7/3/17 12:00 P

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Thanks for the good advice James. Happy Canada Day to you! I'm wondering what would happen if I would eat some carbs at a wedding in a couple of weeks. Like maybe a couple of glasses of wine and maybe a bun, not sure what kind of food will be there. If I suddenly one day eat a lot of carbs would I have to start over and go through another week to get into ketosis again?

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-JAMES-'s Photo -JAMES- Posts: 11,487
7/3/17 11:21 A

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CAT5257,
so you are Canadian too. Happy 150 on that.
emoticon

You are on a normal course for Keto. Well done. The very hardest of any carb addiction is now over. That hardest part is:
- needing carbs for you major fuel source
- getting headaches
- feeling weak
- feeling dizzy
- nausea (for some)

The 5 pounds you lost in week one is probably about 3 water and 2 pounds of fat. I'd expect about 3 pounds of loss in the coming week (no it won't be 5 every week, ... sorry), and about 2 pounds a week after that for a little while.

At this point your body chemistry has undergone a major change. In my mind switching from summer mode (high carb times) to winter mode (low carb times). This is not a meal to meal change or a day to day change, it is a week to week change.

So indeed in the next week you should feel yet more energetic and normal. Carbohydrate cravings may yet persist for several weeks, but be aware these are mental, not physical. It is your brain remembering in an intellectual way how certain things tasted.

Stay on track!

Edited by: -JAMES- at: 7/3/2017 (11:24)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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186
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CAT5257's Photo CAT5257 SparkPoints: (58)
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7/3/17 10:59 A

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No more nausea! Lost 5 lbs. Still get quite tired with any exercise and a tiny bit light-headed/dizzy but feel way better than week one. Not finding it hard to eat this way, was expecting it to be really hard. No sugar in my coffee is still the hardest thing for me. Have the ketostix and they are reading between 1.5 and 4.0. Staying below 20 carbs per day but not calculating the protein/fat percentages (too lazy). I'm just hoping I'm doing it right.

Good luck everyone!

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