Group photo
Author:
FOGFOG's Photo FOGFOG Posts: 1,480
1/24/18 3:34 P

My SparkPage
Send Private Message
Reply
Good points Alesha.... Focusing on the carbs while traveling and the protein portion (and hidden sugars as I am trying to be sweetener-free) helps

Just came back from my first Trader Joes run and bought some of the coconut oil packets for my coffee.

My macros are carbs 20 grams
protein 50 grams
fat grams 202



"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


 Pounds lost: 9.8 
0
19.5
39
58.5
78
PIPPAMOUSE's Photo PIPPAMOUSE Posts: 4,395
1/24/18 2:45 P

My SparkPage
Send Private Message
Reply
Just to throw this out, as I believe this is important....first focus on keeping carbs low. That is what will keep you in Ketosis and feeling good. Then portion control of protein. Then eat fat as needed to fill in and feel satisfied. Eating a ton of fat isn't important if you are at 75 g of carbs. Again, consider your goals and how this fits in. But Keto is about not eating carbs.

Alesha
Minnesota
Central time zone


 Pounds lost: 39.0 
0
20.5
41
61.5
82
_RAMONA's Photo _RAMONA Posts: 11,496
1/24/18 1:18 P

My SparkPage
Send Private Message
Reply
FOGFOG, yes... you've got the ratio explanation correct.

4:1 ratio (fat grams: total grams protein + carbs) is typically used for the treatment of epilepsy/cancer (disease, in general), while 3:1 equates to a fairly standard keto distribution of 80% fat, 15% protein, 5% carbs. I do/feel better at 4:1.

It ends up being pretty much the same thing, just a different way to calculate/picture it. With the SparkPeople nutrition tracker, using the ratio is probably more specific.

If you run into a hard fast plateau, I'd reconsider TDEE... it could be that you're not getting enough calories overall (one of the bigger keto mistakes). If your ratios/macro percentages are en pointe, calories become pretty irrelevant with keto.

This is good explanation/understanding of keto ratios:

The Ketogenic Ratio Explained
www.myketocal.com/blog/the-ke
togenic-r
atio-explained/


Edited by: _RAMONA at: 1/24/2018 (14:54)

Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


 current weight: 135.0 
250
221.25
192.5
163.75
135
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (568,103)
Fitness Minutes: (369,174)
Posts: 45,764
1/24/18 11:00 A

Community Team Member

My SparkPage
Send Private Message
Reply
its sounds like you are getting a good handle on it. dont worry about staying under in fat..it wont hurt you or make you gain to go over. just dont go under if you can help it. well done for the preplanning!

Holly
Northern NY
EDT


 Pounds lost: 128.2 
0
32.05
64.1
96.15
128.2
FOGFOG's Photo FOGFOG Posts: 1,480
1/24/18 8:48 A

My SparkPage
Send Private Message
Reply
Thats what I have been learning the last 3 weeks... protein adds up fast. Yesterday I met my macros for carbs/fats and was over protein by 15.

Ramona when some ketoers talk about ratios--is that fat: (proteins+ total carbs)?



"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


 Pounds lost: 9.8 
0
19.5
39
58.5
78
_RAMONA's Photo _RAMONA Posts: 11,496
1/24/18 8:31 A

My SparkPage
Send Private Message
Reply
Condiments/seasonings are always an issue... you'd be very surprised to learn all the places sugar can be hidden.

Just make sure that you don't overdo on protein as that can have a negative effect as well.




Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


 current weight: 135.0 
250
221.25
192.5
163.75
135
FOGFOG's Photo FOGFOG Posts: 1,480
1/24/18 8:15 A

My SparkPage
Send Private Message
Reply
TY everyone!

Found a thread on cruise critic that someone had taken pics of the menus...while I don't know a lot about the preparation, I am able to rule out certain entrees etc right away (pastas/carrots/parsnips/potatoes) One night I will be ordering a steak TY Alesha for the tip

This is about planning and about policing myself. I am off of sugars and all sweeteners. I didn't realize the white balsamic vinegar I am using has sugar until Holly posted here. Rats. Do have red wine vinegar and ACV. TY for the reminder!!

I realize portion control is an issue as well. Not being able to log foods/plan means I expect I will be over macros on proteins...However I plan on being aggressive about getting fat in to try and maintain a 3:1. I follow TDEE not ratios --so I may just write down what I eat each day in order to be more mindful.

Appreciate the tips here. Just getting into the swing of meal planning keto and logging my meals. Those protein grams sneak up fast!!

TY Ramona for the tips on snacks and the support.

emoticon

Edited by: FOGFOG at: 1/24/2018 (08:17)
"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


 Pounds lost: 9.8 
0
19.5
39
58.5
78
_RAMONA's Photo _RAMONA Posts: 11,496
1/23/18 10:47 P

My SparkPage
Send Private Message
Reply
Alesha, THIS is an AWESOME response!
emoticon


Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


 current weight: 135.0 
250
221.25
192.5
163.75
135
PIPPAMOUSE's Photo PIPPAMOUSE Posts: 4,395
1/23/18 9:27 P

My SparkPage
Send Private Message
Reply
I think this is a great thread. Especially because it indicates you are thinking ahead and planning. If you leave it to chance, you (or I would anyway) would be more likely to give in to whatever it is, because "thats all they have" or "thats just how this comes." Google things, be familiar with what foods are low carb "safe" so that if you dont see anything that seems like it can fit, you can order something that will fit. For example, a chicken breast seasonsed only with salt and pepper, half an avocado, and steamed broccoli. From there you can add to it with butter or other fat. Keep in mind your goals, and how to best achieve them. Is your goal to stay 100% compliant? Than really do the research and know your boundaries. Is your goal to eat as compliant as possible? That may mean you eat salad dressing that is lower carb, but has sugar in it. It may mean you compromise on something you wouldn't normally eat. So, I guess thats two parts to my answer....know what your goal is for each trip, and then do a ton of research to know how to make those goals a reality.



Alesha
Minnesota
Central time zone


 Pounds lost: 39.0 
0
20.5
41
61.5
82
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (568,103)
Fitness Minutes: (369,174)
Posts: 45,764
1/23/18 6:20 P

Community Team Member

My SparkPage
Send Private Message
Reply
Most places have menus online you can find. Call ahead, ask questions. I went on a once in a lifetime trip to disney last year. EVERYTHING was on menus ahead. when i got there and told the wait person i had food allergies, etc, the chef was happy to come out and talk to me.
just beware, and ask. I looked things up on texas roadhouse online and was careful to email corporate when i had questions. I went out, and was given balsamic vinegar when i asked for oil and vinegar. Balsamic has sugar..i sent it back and asked for ACV or wine v and it was given to me. i ordered green beans with bacon thinking that was safe. they have sugar in them, and lots of onions. i took one bite tasted the sweet and didnt have more. apparently there are TWO recipes, but only the lower carb one is posted online. Trust your palate. and dont hesitate to send food back!!! YOU are the one paying.
AND..always ask if they use REAL butter...not margarine or a blend. and tell them its necessary..and go with the food sensitivity thing to get what you need. Its not a lie..you are sensitive to carbs!!
many times if you let them know ahead on a cruise or whatever, they will be happy to accommodate. but do let them know BEFORE you set sail!!!!

Holly
Northern NY
EDT


 Pounds lost: 128.2 
0
32.05
64.1
96.15
128.2
_RAMONA's Photo _RAMONA Posts: 11,496
1/23/18 6:04 P

My SparkPage
Send Private Message
Reply
No problem... it can be difficult to navigate public waters early in the keto process. However, whatever issue/concern/problem you're facing, you can be certain that someone, somewhere had already encountered it.

...And while the personal support that the teams here offer is invaluable, google is your best friend. You will always get some great information quicker, and from a larger pool of experience. Just google "keto (and whatever your question is)."

If you're determined and ask questions, you'll be fine. My experience has been that restaurants will do whatever possible to be helpful and make sure that you're happy. I'm assuming cruise ships even more so. The fact that people are more particular about food, and that one-size no longer fits all is not lost on the industry. I always make sure that my server understands it's a matter health, not simply preference. It helps.

Have fun on your travels!

Edited by: _RAMONA at: 1/23/2018 (19:05)

Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


 current weight: 135.0 
250
221.25
192.5
163.75
135
FOGFOG's Photo FOGFOG Posts: 1,480
1/23/18 5:55 P

My SparkPage
Send Private Message
Reply
TY
Feeling "vulnerable" since I am JUST getting the hang of keto after 3 weeks
and know I am facing challenges I will need to address afterwards

I am committed to 2018 regaining my health and proper weight... So I don't want to pretend that I am not going to face issues..I want to prepare..as best as one can

TY
xoxo

"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


 Pounds lost: 9.8 
0
19.5
39
58.5
78
_RAMONA's Photo _RAMONA Posts: 11,496
1/23/18 5:48 P

My SparkPage
Send Private Message
Reply
Lucky you!


This is a really good resource:

How to eat low carb and keto when dining out
www.dietdoctor.com/low-carb/d
ining-out



In addition to that, you can buy powdered coconut oil, and ghee travels well, so both are good for travel.


www.amazon.com/Quest-Nutritio
n-Coconut
-Powder-Ounce/dp/B019RL8PJA




I always travel with high fat food "just in case' I need to fill in the cracks... snack fat bombs, pemmican, nuts, jerky. Take a look at these:


Maple Pecan Fat Bomb Bars
www.ruled.me/maple-pecan-fat-
bomb-bars
/




Pecan Butter Chia Blondies
www.ruled.me/pecan-butter-chi
a-seed-bl
ondies/



...and I don't know how much prep you have time for, but have you considered pemmican? Lard stays solid at pretty warm temperatures, and if you again portion it into Ziplock snack bags (and carry a spoon 'just in case'), it really is a delicious and satisfying snack... you can be as carb heavy/light as you choose by varying the amount of dried fruit you use, or leave the fruit out altogether (I like adding herbs instead).



How to Make Pemmican
www.marksdailyapple.com/how-to-make-
pe
mmican/




How To Make Pemmican: A Survival Superfood That Can Last 50 Years
www.offthegridnews.com/how-to-2/how-
to
-make-pemmican-a-survival-superfood-R>that-can-last-50-years/


5 Pemmican Recipes So You Can Make the Ultimate Survival Food
freedomprepper.com/pemmican-recipes/



The Paleo Mom Pemmican (a.k.a. Caveman Protein Bars)
www.thepaleomom.com/recipe-pa
leo-mom-p
emmican-aka-caveman/



You can also buy pemmican, but if you buy the ones with fruit/honey added, you can't control the carbs like you can with homemade... this company makes a carb-free product:
grasslandbeef.com/beef-pemmican-hone
yc
herry-free-bar


As far as go-to options, hard-cooked eggs and mayo are available pretty much anywhere.



Edited by: _RAMONA at: 1/23/2018 (17:50)

Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


 current weight: 135.0 
250
221.25
192.5
163.75
135
FOGFOG's Photo FOGFOG Posts: 1,480
1/23/18 4:09 P

My SparkPage
Send Private Message
Reply
Experienced folks, please chime in on eating strategies when all meals will be in restaurants for an extended period (a week) or at a resort/cruise

We have two trips coming up.
Flying for one-- with only a carry on, I am not going to be able to stash the coconut oil but may try and put some in a baggie for am coffee.
On the second one--a cruise, I will take the jar in my luggage If I can fit it. So I can do coffee w cream and coconut oil.

Beyond that-- I am not gong to be able to plan...so I need to think ahead about strategies of what to pick off a menu when I cant control how its prepped.

Clear as mud?

OK Go! TYIA

"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudlyshouting,
"Wow! What a ride! Thank you, Lord!" Beth Moore


 Pounds lost: 9.8 
0
19.5
39
58.5
78
Page: 1 of (1)  

Report Innappropriate Post

Other Team Keto! General Team Discussion Forum Posts

Topics:
Last Post:
7/27/2018 8:58:23 PM
11/24/2017 5:16:35 PM
4/29/2018 3:01:40 PM
11/3/2018 8:32:39 AM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x58536x68360207

Review our Community Guidelines