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-JAMES-'s Photo -JAMES- Posts: 11,990
7/2/18 2:51 P

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Great! Fantastic to be on your path for about 11 weeks now. That is really quite a long time. You must be feeling pretty good.

18 less pounds carry, maybe you are fitting into old clothes, maybe you are interested in buying new ones, but you are planning to loose more weight so its too soon. Very good problems to have.

emoticon

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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7/2/18 1:12 P

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18 is great!! way to go!

Holly
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BHUIDSEACH's Photo BHUIDSEACH Posts: 709
7/2/18 1:09 P

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FYI: Down 18 lbs. So far so good!

Time zone: EST


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-JAMES-'s Photo -JAMES- Posts: 11,990
5/8/18 11:44 A

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BHUIDSEACH,
I'm glad you are finding your path.

Dietary fat as been given such bad press. In terms of calories per gram it is the highest (9 calories per grams, with about 4 for protein or carbs). But the goal is not to eat the most weight of food for the least calories, the goal is not to be hunger (yes and other goals too).

So you've found that eating more fat keeps your hunger more even ... exactly!

Your previous weekend swings of several pounds sound like a carb load up in glycogen.

So glad the weight you want to come off is coming off, and that you have energy for workouts. Excellent!


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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5/7/18 2:45 P

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EXACTLY. you need the fat!!! if low fat worked most of the country would be at normal weight..lol

Holly
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BHUIDSEACH's Photo BHUIDSEACH Posts: 709
5/7/18 2:38 P

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I had no idea my post would create such conversation!

BUT here is an update...

For SEVERAL years, I ate low fat and performed cardio exercise almost everyday 3-6 days a week for about an hour at a time... and pretty much gained 5 over the weekend and end up losing it again and wash, rinse, repeat.

I have been full time hardcore with this diet for 3 weeks now - which is NOT a long time -- and I am really micro managing the macros.. and being doing consistent strength training for 20-45 minutes a session for 6 days a week and fir the first time in a long time did NOT gain weekend weight.

First reason - I didn't go off the diet. That's a biggie. I wasn't hungry and if I was, I ate just a bit not a big plate of something.

So I am almost down for the last 3 weeks keeping it off --- 10 lbs. So that's a good thing!
I've found that the fat really keeps me full and it's very comforting.

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4/30/18 1:46 P

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Doctors take very little in the line of nutrition classes. They leave that mostly to the registered dietitians. I would never blame a doctor for his/her nutrition knowledge or lack thereof..since the information is changing constantly, its hard for everyone to keep up..let alone a person who has devoted their life to healing others, sees so many patients in a day I dont know how they function, needing to stay kind and on top of the daily changes in medecine let alone nutrition.

Is Dr Fung a vegetarian? I'm merely curious..i heard he was but cant find any information saying if he is or not. I know keto can be done being one, but I have so little information on it i would never remotely speak on it..i find it interesting, though, and wonder how. (I have zero desire to be a vegetarian..i like meat. but i also love animals, and am careful to get my meat from humane farmers that raise the animals with respect and kindness)

I have read his books. I also read from all viewpoints, and for me there is a happy medium. I dont put all my eggs in one basket. Again, what works for one may not for another. I am really interested in how people of different genetics respond differently to the same things. Food included. So, being of European descent (German, Scandinavian, Irish and English) I may respond differently than someone that is African, or Native American, or Japanese. Each culture adapted to what was available, so it makes sense that would go for nutrition, also.

Food for thought....


Holly
Northern NY
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JWCOLBY's Photo JWCOLBY Posts: 205
4/30/18 12:19 P

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And if you listen to Jason fung he complains loudly about the nonsense he was taught re nutrition in med school. He says that for 10 years he killed his patients because he was parroting back what he was taught. In fact he made the hard choice to admit he was killing his patients which was what prompted him to learn about alternatives.

I haven't been to med school but he has and he said that.

Edited by: JWCOLBY at: 4/30/2018 (12:20)
jwc

Tell God your plans and listen to the chuckles.

Listen to your children's plans and get a few chuckles of your own.


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-JAMES-'s Photo -JAMES- Posts: 11,990
4/30/18 11:24 A

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JWCOLBY,
I agree that "Doctors are human." But I don't agree that "they have been taught pure nonsense, and that is what they spout back out."

That is a very negative view of medical doctors. There are so many area's of medicine, no doctor can be up to speed on all areas.

When I lost hearing in one ear my doctor sent me for a brain scan. I suppose that is what he was taught to do, in retrospect that simple decision was not pure nonsense.

I had a brain tumour, and thanks to medical doctors it got taken out. I have every respect for the surgeons who did the operation, and for my general practitioner who had some simple training. I know what some possible outcomes were, and I came out pretty good.

Jason Fung is also a medical doctor.





Edited by: -JAMES- at: 4/30/2018 (11:40)
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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JWCOLBY's Photo JWCOLBY Posts: 205
4/30/18 9:53 A

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I totally agree. Doctors are human, they have been taught pure nonsense, and that is what they spout back out. One hopes that they will all adapt and learn if presented with new information. They also tend to be overworked however and doing the research to come to the position of actually recommending this new stuff can be pretty time intensive. It certainly was for me.

My doctor listened, accepted that I was doing it, but simply wasn't really on board with anything more than that.

I am with you that they want to help.

jwc

Tell God your plans and listen to the chuckles.

Listen to your children's plans and get a few chuckles of your own.


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4/30/18 9:05 A

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My GP, AND my cardiologist, are TOTALLY on board with keto. They have supported me from day 1, they were a bit skeptical of all the fat at first, then took the time to do some research on it. They now recommend it to their patients. Its the dietitians i have trouble with..and I don't much have to deal with any. I've found if you don't preach to them, but say "this is what i did and how I did it", have copies of your medical visits and bloodwork, and give them credible resources, they come around.
My docs are rockstars.
I totally understand where most docs are coming from. First they have patients (like me) who tried every diet known to man..from recommended to stupid ones. They are used to people making excuses. Not following directions. Or, following everything and having it not work. When I started keto, and lost 40 pounds in the first 3 months, my doc was a little taken aback that i was losing that fast. I went prepared, handed her papers with the weblinks and backgrounds of the experts I was following, and she relaxed. She called me every few weeks to see how i was progressing.
I think most docs are willing to learn. And to change their minds when presented with research that can be backed up. They were taught that fat is bad. They want us well. They can only use the information they have. I also don't go in to an appointment defensive. I present them with information and ask them to please take a look. And when the results are sitting right in front of them, its hard to ignore it!
Docs are humans too. They work for YOU. They aren't the bad guys.

Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 11,990
4/29/18 11:50 P

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JWCOLBY,
I read your sentences:
"Intermittent fasting is the solution. I do that and try (don't always succeed but mostly do) to limit my calories to 600-700 calories per day."

I didn't read the word "and" as something done in conjunction with fasting, but outside of fasting.

Like this:
"I play chess. I do that and I play tennis."

Sometimes I read things in unusual ways.

P.S. My doctor was on board with my eating plan, just as long as I continued to monitor my blood sugar and it was staying OK.

Edited by: -JAMES- at: 4/29/2018 (23:54)
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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JWCOLBY's Photo JWCOLBY Posts: 205
4/29/18 10:17 P

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James,

The sad fact is that you will not get most doctors to sign up for ANY OF THIS. If they discover you are eating keto they will tell you to "eat less and exercise more". If they find you are fasting they will tell you to "eat less and exercise more". So doing ANY OF THIS under a doctor's supervision can be problematic.

I don't know if you mispoke or I did, but I am not doing "severe calorie restriction when not fasting". I am doing "severe calorie restriction WHILE fasting". A fast is nothing more than not eating. How long the fast lasts is the question. People routinely fast. People routinely fast for long periods. Doing a water only fast for more than a week can indeed be problematic because of salt balance issues. You will likely need blood work to keep that in balance.

But a Keto diet is hardly "established medical practice".

What I am doing is hardly N=1. It is more likely N=100,000 today and every day on this earth. I provided links to experts discussing this stuff. If we want to have an educated discussion about this, then I cannot be the only one studying this. Else it will just be me talking to myself.

Watch the videos. When you run out, go watch more videos of the people already pointed out. Or the people that THEY mention. You can go down the rabbit hole pretty quickly. But you will learn a ton in so doing.

Watch this link for just some plain old fun. This (guest) is an old man who has worked on keto for 40 years. He pretty much knows more than anyone you can name. He KNOWS the biochemistry. Plus he is funny.

Enjoy.

BTW do yourself a favor and watch it to the end. Lots to learn.

www.youtube.com/watch?v=QO4W
ZIaoO7M&am
p;feature=share


Edited by: JWCOLBY at: 4/30/2018 (02:15)
jwc

Tell God your plans and listen to the chuckles.

Listen to your children's plans and get a few chuckles of your own.


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-JAMES-'s Photo -JAMES- Posts: 11,990
4/29/18 10:03 P

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JWCOLBY,
I'm all for eating Keto (very few carbs).

For your personal path (N=1), eating Keto along with intermittent fasting, and severe calorie restriction when not fasting may work, but I think others should only do that with a doctor's supervision.

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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JWCOLBY's Photo JWCOLBY Posts: 205
4/29/18 8:25 P

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I simply said "consider". This board, 99% of nutritionists, and 99% of doctors tell us to "eat less and exercise more". Which doesn't work. A water fast WILL, no ifs, ands or buts, cause 99% of all people to lose weight.

While that MIGHT not be true for you, I haven't seen you prove that. I have heard about you trying this that and the other, and I certainly haven't read every one of your posts, but I haven't seen you say you tried a deep fast and you didn't lose weight.

So I said "consider" and "restricted calorie diets are the nonsense of 99% of the medical professionals". And for 99% of the people needing to lose weight that is true. And I wasn't addressing you.

And I don't have a CICO mindset. I absolutely do NOT believe that, it is patent nonsense as well. A calorie is a physics construct, burn something in a bunsen burner and see how much energy it gives off. Eat a piece of cardboard and CICO becomes obviously false. Cardboard has calories, the body just can't use them. Eat carbs and the body uses one pathway to access those calories. Eat protein and a different pathway is used. Eat oil and yet another. As an educated diabetic I know this quite well. All calories are NOT the same.

Sadly diabetics find themselves in a position of CINCO, i.e. calories in no calories out. The excess calories simply get stored. And so we get fat.

And I am in the process of CURING my diabetes, which again, 99% of the physicians will tell you is NOT POSSIBLE. And yet I am doing so.

I told you in a previous thread to do what works for you. I do the same. However a calorie restricted diet, WITHOUT some form of IF is setting up for failure since the body simply dials back the base metabolism to match. 99% of your doctors will tell you otherwise, and yet the percentage of people actually losing weight and KEEPING IT OFF doing that is simply abysmal.

Of course if you eat (real) keto then you train your body to eat your own fat. OTOH a real fast does the same. A restricted eating window does the same. So there is NOTHING unique in eating a bunch of calories KETO only. It is just a way to avoid the psychological stress of not eating, which is very real. Do what works.

And so I recommend some form of IF IN ADDITION TO a Keto diet. I at least provided a hand full of links to recognized experts in this field to back up what I am saying. I can provide hundreds more if you desire. I have listened to hundreds of youtube videos while studying this stuff.

The biochemistry is clear HOW this stuff happens. It is simply that the medical community has been killing us for so long that they are embarrassed to tell us so. So I repeat one last time, do whatever floats your boat, as long as your boat continues to float.

For others, not in whatever unique situation you find yourself, find their boat not floating so well, then know that there are other well established ways to reach the same end. This isn't magic.

www.dietvsdisease.org/interm
ittent-fas
ting-is-powerful-for-weight-
loss/


Edited by: JWCOLBY at: 4/29/2018 (22:05)
jwc

Tell God your plans and listen to the chuckles.

Listen to your children's plans and get a few chuckles of your own.


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4/29/18 4:55 P

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JW you might want to check out Common Sense Keto on facebook, which totally dispells the CICO mindset. they suggest higher calories, just all keto, so your body doesnt think its starving, therefore will allow the weight to be lost.
Some do well with IF and fasting. Others, like me, do not, and do well with the higher calories. If only one thing worked for everyone!! But it doesnt, and CSK has really good data and many, many doing well with TDEE instead of fasting.

Holly
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JWCOLBY's Photo JWCOLBY Posts: 205
4/29/18 3:34 P

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Consider letting your body eat itself. The whole "restricted calories" thing is just more nutritionist bunk.

Intermittent fasting is the solution. I do that and try (don't always succeed but mostly do) to limit my calories to 600-700 calories per day. What we are not told is that the fat around my waist (and everywhere else) is just food to my body. If I keep my calories too high, the body thinks that it needs to drop the base metabolic rate down to that.

If I limit my calories waaaay down then my body gives up on that, looks around, and says "look at all this food around my waist". It then ramps UP my base metabolic rate and just burns my fat. Listen to Dr Fung on that subject.

www.youtube.com/watch?v=v9Aw
0P7GjHE


idmprogram.com/fasting-and-a
utophagy-f
asting-25/


www.youtube.com/watch?v=dVAr
DzYynYc


www.youtube.com/watch?v=4UkZ
AwKoCP8


www.youtube.com/watch?v=3fM9
o72ykww


So a Keto diet coupled with Intermittent fasting and severe caloric restriction is the best of all worlds for weight loss as well as autophagy.

Get er done!



Edited by: JWCOLBY at: 4/29/2018 (16:11)
jwc

Tell God your plans and listen to the chuckles.

Listen to your children's plans and get a few chuckles of your own.


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3/21/18 6:17 P

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Hi Rhonda and so glad to have you here!!!

Hope you can stick with strict..Its important to if you want to reach the goals..and the stricter you are the easier it gets!!!!

Looking forward to getting to know you!!

Holly
Northern NY
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RHONDA_J's Photo RHONDA_J Posts: 550
3/21/18 1:40 P

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I have been (most of the time) eating low carb for years. In December of 2016, my husband had a heart attack. My daughter who is diabetic and got herself under control by eating keto, suggusted my husband try it since it also got her BP and cholesterol in check. So we have been doing keto (most of the time ;-) since then. Now, I want to say that we haven't been REAL STRICT keto. We have had some success but with a lot to lose, I need to be more strict and I am now on the right track. I used SparkPeople back around 2006-07 when I lost quite a bit of weight doing macros and I felt the need to get back to that and am once again using Spark People to log my food and goals. I wanted to find a keto group or team and have been looking around. I REALLY like what I see on this team and so here I am! :-)
Rhonda

~*~*~*~*~*~*~*~*~
Keto On!
Rhonda


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-JAMES-'s Photo -JAMES- Posts: 11,990
3/20/18 6:05 P

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If you can do a 45 minute workout, and be eating Keto at the same time, then you are doing great!

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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BHUIDSEACH's Photo BHUIDSEACH Posts: 709
3/14/18 5:25 P

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I'm doing OK! 2 -45 minute cardio work out this week so far!

Time zone: EST


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-JAMES-'s Photo -JAMES- Posts: 11,990
3/14/18 12:41 A

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ALLYOOPCAT,
that is great. How are you feeling? Hunger down, energy OK?

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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3/13/18 7:30 P

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nope not bad. i stay under 20 total. many use 25 total. you are right in there! good job!

Holly
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BHUIDSEACH's Photo BHUIDSEACH Posts: 709
3/13/18 4:11 P

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24 w/o the NET. (meaning fiber subtracted) Which isn't BAD... I don't think.

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3/13/18 2:42 P

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That’s much better!! If you are 16 net what would it be total?

Holly
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BHUIDSEACH's Photo BHUIDSEACH Posts: 709
3/13/18 2:33 P

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I'm doing better yesterday:

Carbs: 16 Net
Protein: 61
Fat: 120



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3/11/18 12:16 P

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Shannon most experts say 20 TOTAL carbs per day

I know lots of people that do 25 and do ok. 50..i think you'd gain...

Holly
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-JAMES-'s Photo -JAMES- Posts: 11,990
3/11/18 10:35 A

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SHANNON267,
you know your numbers, so you are tracking. Where are your carbs coming from? (You don't have to actually answer that for me, just for yourself).

If you saw my recent posts on protein powder based pancakes, you will see that a whole batch of those had about 1 gram of carbs, and I eat less than a batch for breakfast. So that is 1 gram of carbs.

An egg has about 1 gram of carbs. So a two egg breakfast, with bacon is still only 2 grams of carbs.

I put about an ounce of whipping cream in my morning coffee, also about another gram of carbs. So two cups like that with breakfast, is another 2 grams. All in all breakfast can easily be 4 grams of carbs, not more. So even if you eat 20 grams of carbs a day, that is 16 left for the rest of the day. I myself eat between 20 and 30 (usually closer to 30), so that leaves me up to about 25 for the rest of the day. Which is a lot after having only 4 with breakfast.

Edited by: -JAMES- at: 3/11/2018 (11:41)
James


All time highest weight : 217 pounds

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


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SHANNON267's Photo SHANNON267 SparkPoints: (15,031)
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3/11/18 8:12 A

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Still a work in progress!!! What is everyone's general amount of carbs day??? Reading on line and it seems to vary btwn 10 to 50 grams. I can get the fat right, protein pretty close daily, but the carbs get me everyday! emoticon

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PIPPAMOUSE's Photo PIPPAMOUSE Posts: 4,326
3/10/18 1:27 A

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Great job alleyoopcat!

Alesha
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3/9/18 11:01 A

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good job Alleyoopcat!!

Shannon welcome..it IS confusing for a while..i STILL get confused when new info surfaces! Please feel free to ask anything...if you dont want it public you can sparkmail me..James...and i'm sure there are others that would be happy to answer, too! its a process. if you do something then find out it wasnt current protocol, its FINE. i ate things for months thinking they were fine then found out they werent. one being atkins bars...James helped me out with that. I'm sure i still have things that maybe arent the best..and when i find out i'll eliminate them..or choose to keep them..its an individual thing.
i remember being chided for using Carbquik (a low carb bisquick substitute.) i was mortified ..it makes SUCH good biscuits!! and i said you know what..i make them on HOLIDAYS. once in a while..and darn it i'm making them. the carb count is fine, its a once in a while thing, and they dont stall me. my choice, and i'm sorry the person that made the nasty comment couldnt have been gentler.
we will help all we can!!!!

Holly
Northern NY
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SHANNON267's Photo SHANNON267 SparkPoints: (15,031)
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3/9/18 10:41 A

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Hi
Wow, so much to learn and read!! Thanks everybody for the info!! Its not easy when you're trying something new. It helps so much when others give advice and that keeps me motivated!πŸ’πŸ’πŸ’

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BHUIDSEACH's Photo BHUIDSEACH Posts: 709
3/9/18 10:39 A

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I posted my macros earlier... I was over with protein but low on fat and cals.

Here are my macros:

20 Daily Net Carbs Subtract fiber from total carbs

Protein: 60g

Fat 155

Calories: 1812

Yesterday I was at:

Calories: 1072
Carbs: 14
Fat:82
Protein:70
Fiber:2



Edited by: BHUIDSEACH at: 3/9/2018 (10:40)
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3/9/18 10:30 A

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I want to say that there are many calculators out there. the first one i used had my cals at around 1100, my protein at 80, carbs at 30, and i dont remember the fat. and i believed it. It wasnt until i started reading and researching that i found that that calculator was old, using old information, and obsolete.

There is so much information out there..so many different ways to do keto that its hard to wade through it. I picked people who had done really well with keto, and asked. A LOT. and i try to keep up with the current studies and findings.

Doing this i've done pretty well. I did well at first with the macros from the calculator above, until i didnt. then I would ask for help. Maria Emmerlich from Mariamindbodyhealth is a sweetheart and helped me more than i can say. Craig from Ruled.me again was a huge help. The Ketovangelist coaches will answer questions on the facebook page..Elaina Wang regularly posts an "ask the coach" question session. I scrimped and saved to hire a coach for a month and was lucky enough to have Jack McAnespy of Common Sense Keto AND Mary Flaherty of Ketovangelist on my team for the month...all are kind, helpful people who only want us all to succeed. and thats how i found out my macros were wrong.

we are lucky to have these resources!! Main thing is we were all new once...someone yesterday messaged me thanking me for taking the time to talk to them without judgement..and that was my first thought..i remember being new, doing my best to stick to it. I made the then current favorite wrapperless egg roll bowl..and was so excited..it was so good..and then my bubble burst when i was told (and not kindly i might add) you know, soy is inflammatory. Seed oils are not keto. blah blah blah)

I had someone i know yesterday find out i had been doing keto and she messaged me..and ALL DAY sent me pics of food..is this ok? is that ok? i would giggle every time i'd hear a message cone in...i had to burst her bubble with the hellmans mayo--lol. its all a learning process (i always bring up how James gently told me yes heavy cream has carbs. and i remember INSISTING mine didnt...because the label says it doesnt..LOL!!! Thank you for being kind to a newbie, James..LOL!!!

anyhow. just wanted to bring up all the caluclators out there..and how they are all set different..and most have the "amount for weight loss" thing..only to be not up to date with the current finding that the calories really dont matter unless you are WAY overeating.

and as always...Keto is first for your health. Weight loss is a happy consequence of it. Give it time. You may have a LOT of healing to do, which is going to make your loss slower than someone who maybe has never stressed their body with any diet, or never been ill, etc. I have to remind myself of that daily..because I, too,want to see the scale going down. I've been stuck in the same range for 9 months...even gaining some. But i'm trusting the process....

Holly
Northern NY
EDT


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FOGFOG's Photo FOGFOG Posts: 1,470
3/9/18 7:08 A

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AllyOopCat

Who did your macros? I do agree with Holy
Those calories seem low, especially in the fat.

I find that have to plan and put my meals into Sp here so that I stay within my protein limit and get the fats in.

Chicken thighs instead of breast help. Rib eye, Butter, marscapone, avocado oil, macadamia nuts
those kinds of things help me get the fats in and monitor the protein.

Hope that helps



"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


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PIPPAMOUSE's Photo PIPPAMOUSE Posts: 4,326
3/9/18 12:47 A

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I struggled with too much protein (and even still do) as well. For me I had to really work and actually weigh out my portions before eating. I weight and almost always cut chicken breasts before cutting. They are almost always 6-8 oz vs the 3 oz serving size. At lunch I work really hard to have a small serving of protein because I know dinner is almost always higher protein just because of cooking for the family vs myself. At dinner I cut and measure and make note of which serving is for me. If I am adding cheese, I measure and track so I know what Im eating. And I legit add butter to everything. I did find a recipe for almond flour crackers which is just almond flour, egg, and salt. I make a batch periodically and roll them very thin. I usually reserve it to just one cracker, but I load it with butter. Great "fat bomb" that way. I make coffee and tea and use just a touch of sweetener in my coffee, but I use Heavy Whipping Cream in both.

A lower protein meal I make came from another member - egg drop soup. Use a low protein broth, add an egg and some egg yolks, add butter and sesame oil to the broth. The more fat I add the more full it make me.

every vegetable gets fat added - butter or oil to cook, butter to serve. greens get olive oil and lemon juice for dressing or I make a homemade ranch and use that on salads or for raw cauliflower dip.

I find that its a little bit of a balancing act, but planning ahead makes all the difference for me. And if I know we have higher protein meals (like tonight we had brats - 16 g per brat, i usually heat more than one) I do ensure I eat smaller portions for lunch. It makes a huge difference for me.

Alesha
Minnesota
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BHUIDSEACH's Photo BHUIDSEACH Posts: 709
3/9/18 12:12 A

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Okay thank you very much! I will try to add butter to everything I have ghee too. And coconut oil.


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (559,339)
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3/8/18 10:01 P

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you really need lots more fat. eat butter with EVERYTHING. like,,,put some butter on meat...add it to eggs, etc. olive oil on a salad ups the fat. bacon. cream cheese is lower in protein and higher in fat.
eggs...eat the yolks dump the whites for protein
make a shake of
1 egg and one yolk, a quarter to half a cup heavy cream, some mct or coconut oil, some flavoring, and a small amount of sweetener.
pork belly..high fat low protein
cook everything in butter or coconut oil.
fat will fill you up and you wont want so much protein.
hope this helps!

Holly
Northern NY
EDT


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BHUIDSEACH's Photo BHUIDSEACH Posts: 709
3/8/18 9:50 P

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I go over my protein of 60 g to 70 and can't keep the calories up or the fat intake.

What can help this?
Right now I am at:

CALORIES 1,072
CARBS14
FAT82
PROTEIN70
FIBER2

I am supposed to have 1777-1812 calories and 151 fat.

Any meal plan tips?








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 current weight: 252.2 
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