Other Reduced Carb Diets - More Fat




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marigrace
03-18-2013, 07:31 AM
:shrug:I Have only lost about 1 & 1/2 lbs in the last 6 weeks. This is really starting to get to me because I have been keeping carbs around 40-50 (including fibre carbs), calories under 1400 and doing regular moderate exercise. I just finished reading Low Carbohydrat Performance, Jimmy Moore's n=1 blog, and Atkins' advice on breaking a stall. They advocate further reducing carbs, moderating protein, and increasing fat. So now :listen:I'm doing: 68.3% calories from fat
23% from protein
8.7 % carbs
1,450 calories max
Has anyone out there done this sort of thing ? If so, what were your results ?


LRH
03-18-2013, 08:30 AM
Calories sound high to me???

marigrace
03-18-2013, 09:22 AM
I have been between 1300 and 1400 calories since January and burning an extra 700 to 900 calories weekly with exercise. When I was doing WW ....granted I was 30 lbs heavier then....I was losing an average of 2 to 2 & 1/2 lbs a week on that amount of calories.


ghost
03-18-2013, 03:31 PM
Cals sound fine to me. I have also been trying to increase my fats. I've been aiming for 75%F/20%P/5%C and staying around 1500-1600 cals because I do tend to get some exercise in at least three or four nights a week. I guess the only question I have is what types of fats are you eating and how many grams of protein is that 23% affording you?

marigrace
03-18-2013, 07:20 PM
Hi Ghost ! I've freaking out all day at work...wondering if I should give up on low carb and try something (anything) else. I am so glad I'm not alone This is a copy of today's journal.

Almond Milk, 2 oz 34 0 3 1
Butter, salted, 1 tsp., 1 serving 34 0 4 0
Coconut Oil, 1 1tsp 39 0 5 0
Cream, Land O Lakes Heavy Whipping Cream, 1 tbsp 50 0 5 0
Egg, fresh, 1 extra large 84 0 6 7
Parmesan Cheese, grated, 2 tbsp 46 0 3 4
Egg white, 1 serving 17 0 0 5
Spinach, frozen, 80 grams 22 4 0 3
BREAKFAST TOTALS: 326 6 25 20
Lunch

Bacon, pre cooked/3 slices, 2 serving 160 0 12 0
dry sausage, 2 oz 140 2 9 10
Dole Field Green Mixed Salad, 2 oz 13 3 0 1
Olive Oil, 1 1tsp 40 0 5 0
LUNCH TOTALS: 353 5 26 11
Dinner

Coconut Oil, 0.33 tbsp 39 0 4 0
Cauliflower, raw, 150 grams 38 8 0 3
Splenda (1 Packet), 1 serving 0 1 0 0
Cream, Land O Lakes Heavy Whipping Cream, 2 tbsp 100 0 10 0
Pork, country style ribs separable lean only, cooked, roasted, 4 oz 280 0 17 31
5 Werthers, 0.6 serving 24 0 1 0
DINNER TOTALS: 480 9 33 34
Snack

Yogurt, Cabot Greek Style Yogurt (plain), 7 oz 254 11 20 14
SNACK TOTALS: 254 11 20 14
CALORIES CARBS FAT PROTEIN
Totals: 1,413 30 104 79
Your Daily Goal: 1,300 - 1,450 25 - 30 95 - 105 80 - 90
Remaining Today: 0 - 37 0 0 - 1 1 - 11

SweetAsCanBe
03-18-2013, 11:17 PM
I agree the calories look fine. I have read many cases where people upped fat intake and it helped lose. I've also read some people complain of coconut oil stalling, while others it seems to help. It can be so frustrating! I'm still fairly new (can't remember for sure but I think 3 weeks tomorrow) so don't really have a lot of advice. I hope you see some numbers moving! At least in measurements going down.

ghost
03-19-2013, 12:03 AM
This is just what I'd personally do, sounds like your just on a plateau, so maybe try a fat fast. Google it, or go to reddit sub forum keto or the keto diet and search for it (there are a few fairly detailed diaries from fat fasts on there). Also, how much water are you drinking?

I went through this for a few weeks about two months ago, managed to break it with a fat fast for three days, and then after that I laid off the dairy.

marigrace
03-19-2013, 05:18 AM
Thank you Sweet,
I have only just started incorporating regular coconut oil, and this stall started way before, so I don't think that it matters alot in my case. I haven't been measuring, but my body does seem to be changing in composition. I have to hold my breath and jump a bit (lol) but I can get into Walmart size 10 (stretch) jeans. Still, at this rate, I'll be dropping about 5 lbs a year, and at this calorie range that is just crazy.

Thank you Ghost,
I'm going off the cheese and yogurt to see what that does.
I'm drinking at least 8 c. of liquid (hertbal tea, water, and coffee).
yesterday it was 10 c.
Do you count the heavy cream and butter as dairy? I'm actually up a # since yesterday.... (uhgh ) maybe the sodium....
I'm inclined to think a fat fast would be worth a try. Are you losing regularly now ?

SweetAsCanBe
03-19-2013, 02:02 PM
That is crazy! I just started using coconut oil recently so I don't know if it has an effect or not yet.

ghost
03-19-2013, 04:05 PM
I am losing regularly now. Regular for me is a few lbs in a week, the a week long stall where my body seems to normalize to the new weight (I can bump up a lbs or two in that week but it comes off) and then more losses. There is something to be said about your body stalling to readjust after a whoosh, but I don't think it would last too long.

As for the heavy cream, I have it in moderation, it has lactose which is a sugar molecule and it does tend to stall me. I keep it to a few tablespoons a week. Usually whipped with with a little davinci sf syrup to add flavor and eaten when I really want a sweet treat.

The only cheese I really eat anymore is a few bites of brie a couple times a week. Original Atkins limited it, so I limit it.

So you test for ketosis? Check out Jimmy Moores nutritional ketosis experiment and maybe invest in a blood ketone meter to see if you are reaching an optimal level of ketosis for fat metabolism.

marigrace
03-19-2013, 04:58 PM
So this is what I'm planning....macadamias and coconut oil....1000 calories per day for three days followed by two weeks @ 30 carbs and 1500 calories. I may throw in a day or two of herbal tea fasting just to shake things up some....I'm psyched....hope this works !
I thought about that meter...those strips aren't in the budget though.....

marigrace
03-20-2013, 01:09 PM
I got on the scale today after exceeding my calorie range yesterday by about 1000 frustration calories and lo & behold, I was down 1.3 lbs....not much of a whoosh... but it was a mystical experience none the less.
So now.... Guess I'm holding off on the fat fast until the next (probably inevitable) stall, increasing the fats, dropping the proteins, keeping the carbs below 20, and calories under 1450. I feel better already !

ghost
03-20-2013, 03:58 PM
sometime patience is really all we need to succeed, lol! I know I'm guilty of jumping the gun every once in a while. But, 3FC murphys law, if you post about a stall your stall will break ;)

SweetAsCanBe
03-21-2013, 01:18 AM
I got on the scale today after exceeding my calorie range yesterday by about 1000 frustration calories and lo & behold, I was down 1.3 lbs....not much of a whoosh... but it was a mystical experience none the less.
So now.... Guess I'm holding off on the fat fast until the next (probably inevitable) stall, increasing the fats, dropping the proteins, keeping the carbs below 20, and calories under 1450. I feel better already !

Woohoo!

Jez
03-21-2013, 01:24 AM
Holler!

I was going to just suggest cutting back the dairy, perhaps you have a sensitivity. Dairy gives me acne :-/ I know my diet is a bazillion times better when I eliminate it. :-/

marigrace
03-21-2013, 10:07 AM
Thanks Jez, Ghost also suggested that, and it sounds like it's worth a try. I'm limiting dairy to 3 tablespoons of cream and 2 tablespoons of parmesan. Keeping carbs below 20 &/or reducing dairy seems to have had an effect....I'm down anothe .8 lbs today.

marigrace
03-23-2013, 01:34 PM
Thought I would share. I've been monitoring myself on 1500 calories per day 5% (20g) carbs, 25% protein, and 75% fat. I am also lifting a bit and doing light exercise (in a fasted state) and consuming all my meals in a 6 hour window. This seems to be melting fat off faster than anything I could have imagined.

SnowPetal
03-27-2013, 02:25 AM
When you consume more protein than fat when doing low carb, your body can convert the protein into glucose, so it's just like eating carbs. Not sure if the books you read explained that?. That's why they recommended high fat, moderate/lowish protein and very low carbs. It's only something I have learnt recently as well. I never knew protein could be converted into glucose!.

I would also try to have as many unprocessed foods in your diet as you can. Artificial sweetners can stop you losing weight as they alter the way your brain works. Everything as natural as possible is the best way to go I think :)

Good to hear the changes are now working.

patns
03-31-2013, 04:41 PM
:shrug:I Have only lost about 1 & 1/2 lbs in the last 6 weeks. This is really starting to get to me because I have been keeping carbs around 40-50 (including fibre carbs), calories under 1400 and doing regular moderate exercise. I just finished reading Low Carbohydrat Performance, Jimmy Moore's n=1 blog, and Atkins' advice on breaking a stall. They advocate further reducing carbs, moderating protein, and increasing fat. So now :listen:I'm doing: 68.3% calories from fat
23% from protein
8.7 % carbs
1,450 calories max
Has anyone out there done this sort of thing ? If so, what were your results ?


I have been going through the same thing and have done a ton of reading in the past few days with this. I lost 45 pounds last year on low carb and have regained 15 of that.
I started with VOLEK & Phinney The Art and Science of Low Carbohydrate Living.
That led me to Jimmy Moore's blog which led me to Jenny Ruhl and her book Diet 101.
She suggests monitoring your blood sugar as if you are diabetic and I am not doing that. But she has a calculator on her site that gives you guidelines if you put in your info. I found that very handy.
I am just starting to follow the numbers today and will see how it goes.

Pat

sarahinparis
09-26-2013, 04:16 AM
I'd love an update on how this self-experimentation turned out after dropping back carbs, cutting dairy and upping fat...