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ASPENHUGGER's Photo ASPENHUGGER Posts: 6,282
7/28/17 10:07 P

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Thanks KAUAICAROLANNN for that link. I haven't had a chance to really figure out about macros, etc. so this calculator told me exactly what proportions I should be eating.

Kate, in Citrus Heights California

If you do not change direction, you may end up where you are heading.
Lao Tse

The measure of success is not whether you have a tough problem to deal with, but whether it's the same problem you had last year.
~ John Foster Dulles

To ignore the facts does not change the facts
~ Andy Rooney

Our lives are a sum total of the choices we have made. ~ Wayne Dyer



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LINDAF49's Photo LINDAF49 Posts: 11,898
7/10/17 1:38 A

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James, keep up the good teaching - I so appreciate you!!!
Like this summary of the way you think through the food/nutrient issues.

Linda in WA state *John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb I.F., way of eating and life structure
Ticker started at 208# Jan 1 2018 Immediate goal of 199.5# Long term goal of 155#


 current weight: 203.0 
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-JAMES-'s Photo -JAMES- Posts: 12,162
7/9/17 10:55 A

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JSTETSER,
I'm a type-2 diabetic myself. I'll give you my opinion.

So I view eating Keto from that point of view.

Alcohol: A fourth calories source. Pure alcohol does not impact blood sugar, but the body finds it to be a poison, and burn it first.

Carbs: Excess carbs certainly raise blood sugar. High blood sugar is not good, so the body burns this second. Keto is about 20 to 30 grams of carbs, really just as low as you can go and still eat healthy veggies (broccoli, romaine lettuce, ...). From a diabetics point of view all carbs can raise blood sugar. The whole body can run on carbs, or on fat and ketones. There is only one part of the brain that needs glucose to run on, the rest of the brain can run on glucose or ketones, but not that one part. So, in my mind those 20 to 30 grams of carbs are in fact exactly what that part of the brain needs:
www.marksdailyapple.com/how-much-glu
co
se-does-your-brain-really-need/


Fat: The body burns this third. Dietary fat does not impact blood sugar at all. Excess body fat does, because your body is trying to lower high blood sugar with insulin, and insulin is part of the storage process to get rid of the excess carbs and store them away into body fat, but the body fat is resisting the extra storage. Either extra insulin, or oral diabetes medication help store the excess carbs into body cells, and body fat, but really, if you are overweight, then this is not good in the long run.

Protein: Just enough protein is what Keto is about, so about 60 to 80 grams of protein a day. More than that and your body could turn excess effectively into carbs. This will raise blood sugar, raise insulin levels, slow body fat loss (if that is your goal). So more protein is not better. If you are not a diabetic your body will deal with the excess protein with insulin and it is like eating more carbs than you thought. Weight loss will slow and you'll think Keto is not working.

Edited by: -JAMES- at: 7/10/2017 (22:39)
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: 178.5 
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JSTETSER's Photo JSTETSER SparkPoints: (335,566)
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7/9/17 5:53 A

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This week I cut back on my protein. I've been eating more than needed. I will have the time to study out the whole Keto diet this week, and get into the program. There is a big commitment, but I look forward to the big results of having my Type II Diabetes under control, and my glucose #s back to the 120's. The numbers were in the 180's but already are in the 150's with minor changes.



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-JAMES-'s Photo -JAMES- Posts: 12,162
7/9/17 1:58 A

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LINDAF49,
thank you.

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: 178.5 
217
201.5
186
170.5
155
LINDAF49's Photo LINDAF49 Posts: 11,898
7/9/17 12:42 A

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James, You are such a good teacher. I am finally beginning to understand so many of the principles of the way of eating and sure am wishing I had insisted on blood work to show some of my blood work #s for confirmation...Will be in the middle of change of primary care Dr. this next couple of months and will lose some continuity but will keep advocating for the best possible health plan I can find for me and teach my new care team as I have those in the past.

Linda in WA state *John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb I.F., way of eating and life structure
Ticker started at 208# Jan 1 2018 Immediate goal of 199.5# Long term goal of 155#


 current weight: 203.0 
238
217.25
196.5
175.75
155
-JAMES-'s Photo -JAMES- Posts: 12,162
7/8/17 5:44 P

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KAUAICAROLANNN,
That calculator gave me reasonable numbers for my body when I answered all the questions.

25 grams of carbs (I'm indeed a 20 to 30 kind of guy)
83 grams of protein (60 is of course a bare minimum, with a little activity this is more the number, and is actually close to what I eat when I track)
Fat is OK too.

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: 178.5 
217
201.5
186
170.5
155
KAUAICAROLANNN's Photo KAUAICAROLANNN SparkPoints: (154,988)
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7/8/17 4:00 P

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I've been using this calculator....James, based on your knowledge, is this even close to accurate?
www.ketodietapp.com/Blog/page/KetoDi
et
-Buddy


Sorry, had to edit out the "https"

Edited by: KAUAICAROLANNN at: 7/8/2017 (16:01)
Carol - Houston, TX (it's weird to see this and not Kaua'i, Hawaii)

Ketones make everything better.
Better sleep. Better mornings. Better energy.
Better fat loss. Better strength. Better mood.

~Be careful what you water your dreams with.
Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success ~Lao Tzu


 current weight: 265.6 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (567,527)
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7/8/17 10:50 A

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Thank you James!! You explain things well!!

Holly
Northern NY
EDT


 Pounds lost: 128.2 
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-JAMES-'s Photo -JAMES- Posts: 12,162
7/8/17 10:39 A

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Protein is needed to maintain and build lean body mass, so muscles and organs.

So if you look on the internet for protein requirements you'll find something like 0.8 grams of protein per day, per kilogram of body weight, or 0.36 grams per pound of body weight.

Of course if you are overweight is that right? If you are say 100 pounds overweight, you'll be calculating 36 grams of protein for that extra 100 pounds, and that is 100 pounds of body fat. Body fat doesn't need protein for its maintenance.

So calculate based on you ideal weight. My ideal weight is 155 pounds. I'm not there yet, I'm at 175, so 155 times 0.36 is 55 grams of protein a day.

This is a minimum. So if I eat 70 grams a day I'm OK with that. If I eat 100 or more then I think it is too high. What is the problem with too much protein, isn't protein a good thing? Well, when the body gets more protein that it needs for structure it "burns" it as fuel. So first of all it is extra calories, but secondly burned protein is turned into glucose via a process called gluconeogenesis. So it is like eating extra carbs, and extra carbs raise insulin, lock up body fat, and slow down weight loss.

Each gram of excess protein that you eat is about that same as eating 0.6 grams of carbs.

So if you are eating 20 grams of carbs, and 160 grams of protein and weight loss is stalled, chances are the extra 100 grams of protein beyond your minimum required 60, is like eating not 100 grams of protein, but like eating an extra 60 grams of carbs, and then the effective carb number is 80 for the day. Weight loss can stall this way.

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: 178.5 
217
201.5
186
170.5
155
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