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Relaxing weekend. Read the book "Keto Clarity" over the weekend. It was very eye opening. I realized that my dismal ketosis numbers may be the result of eating too much protein for my body's tolerance. They recommended no more than .5g per pound of body weight.
For simplicity, if we say I weigh 200 pounds, that would be 100g protein/day. I've been averaging about 110-150/day except on the rare very low calorie day. I think I'm going to aim for 100g for a while to see if it improves my ketosis. For a week now, it's been 0.2, which is well below the bare minimum of 0.5, despite keeping my carbs in the 10-15g/day.
It turns out that your liver will turn excess protein into glucose using the amino acids in the protein. It's kind of scientific, but I know that on days I don't work out, this could be raising my blood sugar and keeping me out of ketosis.
Additionally, I realized that the fact that I had my gall bladder removed could make it challenging for me to reach ketosis ever, and that I shouldn't be discouraged if I can't get there. But since I'm losing about a pound a week on this plan, I think I will just be content with that and not stress too much over the numbers.
It's just that there are amazing overall health benefits from eating a ketogenic diet and I'd like to realize some of those while I'm at it. But what the hell, I'll take the weight loss and leave the rest if that's the worst that happens! Have a great week, everyone!
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87.5 kg
Lost so far: 39.5 kg.
Still to go: 20.0 kg.
Diet followed: 100%.
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View Diet Calendar, 29 September 2014:
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1320 kcal
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Fat: 107.77g | Prot: 64.48g | Carbs: 20.09g.
Breakfast: Blue Diamond Almond Breeze Unsweetened Vanilla Milk. Lunch: Kroger Pork Rinds, kraft KRAFT EX SHARP, Medifast Turkey Meatball Mariana. Dinner: Philadelphia 1/3 Less Fat Neufchatel Cream Cheese, Bacon Fat (Cooked), Blue Diamond Almond Breeze Original Unsweetened Non-Dairy Beverage, Kikkoman Chinese Style Egg Flour Mix Hot & Sour Soup, Poached Egg. more...
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Losing 0.4 kg a Week
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 Comments
They say, that 1 lb a week is accurate for the LCHF Ketogenic Diet. You are doing great, keep up the good work.
29 Sep 14 by member: C67241
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Where is your fat intake? You want some fat, (I know there is a huge high fat craze) if you have fat to burn you don't want large amounts on your plate but some. I am doing 30-30-30 which is 30 grams of protein at each meal, and I am keeping my fat to 66%-70% of my total calories which breaks down to 70 fat grams is the lowest and my highest is 105. Sometimes I creep up a little higher than that on some days.. but my weight is coming down. I was stalled before because I was doing super high fat 80% sometimes higher. I dropped that, but increased my protein becaues I was too low and my hair was falling out. So at 94 grams of protein a day and moderate fat I am seeing results again. Because I was so low on protein, my weight went up initially by 2 lbs, but then it came back down. I just completed a four day fat fast (lost 2.6 lbs. I usually lose 4 lbs) but it was on the heels of my menses. Today I'm back to 30-30-30 and my blood ketone reading today was 1.4.. but normally its .5 or .6. Its high because I just got off of a fat fast.
29 Sep 14 by member: Deborahg382
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I couldn't eat 100g of protein on my best day. As it is most of my protein is dairy and plant. Very little meat. I just can't get that excited. I'm glad this is working for you. I can't keep carbs below 100g. I love my fruits and veggies too much, although I rarely eat pasta or rice.
29 Sep 14 by member: msbuggirl
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Deb, I was trying for my fat at 70% of my total calories, but after reading Keto clarity, it turns out that more than 100g REGARDLESS of percentages will turn into glucose for an insulin resistant person like me. You probably were not aware that I am IR. That's why I'm having a terrible time with high blood sugar and low ketones. I've never been above 1.1 and most days I struggle between 0.2 and 0.4 in spite of 8-14g carbs/day and about 65-80% fat. But the protein in grams is too high and it's turning to sugar, I'm sure of it! It's the only thing that makes sense for what's happening when I look at my history and my numbers. Thank you for the input! I'm going to experiment with less protein for a week and see what happens.
29 Sep 14 by member: mrsmole
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Ms Bug, if you're not a meat eater, then I could understand how you'd have a hard time getting to 100! I also avoid rice and pasta. I upped my carbs from the teens to 25g gross carbs. No more net. I decided to count everything, but raise the number as the book recommends to do.
29 Sep 14 by member: mrsmole
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Draglist, for what it's worth, some people consider anything under 80g/day of carbs to be low carb. I'm thrilled to have discovered this low carb thing because for me with my IR, it's the single thing that makes me feel human again and full all the time. It's something I can live with forever. I can now go to a BBQ and eat like a real person instead of lying and saying I already ate before I got there like I used to when I was on low calorie. Avoiding carbs isn't that hard when I realized that bacon, eggs, hollandaise, alfredo, steak, cheddar and blue cheese far outweigh dinner rolls and spaghetti, at least for me. I wish you the best in October, my friend! I'm pulling for you, whichever way you manage it!!
29 Sep 14 by member: mrsmole
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Sounds complicated. The stuff you mentioned that you can eat sounds delicious, but so does the stuff you can't eat. Decisions, decisions; good luck with it. I was very fortunate that after my gall bladder was taken out, I have never met a food I couldn't eat, except maybe cottage cheese and sour cream, and that's only because I imagine that is what food would taste like if it had already been eaten once. :D
29 Sep 14 by member: DairyKing
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Draglist, wow, that sounds like a pretty neat plan! I look forward to seeing your menu. Will lowering your carbs be accomplishing a lower calorie count as well, or only a lower carb count? And will the double RDI days be double in the carb department, too? What a fun experiment! I wish you the best and can't wait to see the results!
29 Sep 14 by member: mrsmole
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I thought someone already told you this... or told you to add a few carbs so insulin would counteract the rise in blood sugar. The fact that insulin stays in the body longer than the carbs would push it down. It wouldn't take much. I'd rather using a few carbs and keep the protein higher.
29 Sep 14 by member: northernmusician
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I should also say you can't have it all.
29 Sep 14 by member: northernmusician
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Wow my head is spinning!!!- Goodluck to all- interesting information!!!
30 Sep 14 by member: pwrestlephoto
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NM, I tried the extra carbs, with disastrous results. I took it up from the low teens to about 20 yesterday, including 2g sugar in a packaged egg drop soup and my fasting blood glucose was 122 this AM. I'm so sensitive to sugar and apparent so damned insulin resistant that the insulin doesn't do jack to lower my blood glucose. So yeah, the convention wisdom/advice doesn't work for me and, in fact, boomeranged and threw me out of ketosis entirely. My meter. said 0.0 today. So much for all my hard work. It could be days before I rid myself of the insulin I released with that sugar last night. Man, what a disappointment!
30 Sep 14 by member: mrsmole
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Draglist, sounds like an interesting experiment. Can't wait to see the results! It's so much fun to play with our walking chemistry sets.
30 Sep 14 by member: mrsmole
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01 Oct 14 by member: C67241
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