Thinking about going LCHF

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Thinking about going LCHF


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Old 03-20-2013, 13:53   #1
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Default Thinking about going LCHF

First I have a really bad memory. I have to write stuff done or it is just lost. If I do something for a week or two the same way I can get by as long as I don't vary. So I have read a bit about LCHF. I am thinking about trying but it all needs to be down on paper. Right now I'm on about 1525 calories with 155 gr's carbs, 115 gr's protein, and 28 gr's of fiber. I did some on line calculators and my ideal weight is 150 lbs. Last time I weighed I was 178 so I need to loose aprox. 30 lbs. For my ideal weight I should have 85 gr's of protein a day. And to get to that weight it says I should eat 1685 calories a day to loose 1 pound a week. I have not been keeping track of fat but from what I understand I am looking at a ratio of 75% fat, 15% protein, and 10% carbs. So it looks like I need a diet with 425 gr's fat, 85 gr's protein, 57 gr's carbs. to keep that ratio.

Does that sound about right? I have spread sheets with my diet on it. That lets me move stuff around and make changes pretty easy. Just want to make sure I'm starting off with the correct goals and I will start collecting numbers on fat.

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Old 03-20-2013, 14:39   #2
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Are you an app user? There's an app called My Fitness Pal that makes all your calculations much easier.

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Old 03-20-2013, 14:47   #3
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wow you lost me right quick.

155 carbs per day? I will go as far as 60. but for the most part go for 30/40.

I like things simple.I don't do charts or long drawn out stuff that clutters my pea brain.lol

The first thing I did was get Atkins A New you book. then did my research online. Then looked into forums,this in itself was mind boggling,so many mean folks out there with all the wrong info.I had to form my own mind as to the road I would walk. I took the yellow brick road to easy street .. This forum provides with the info I want & need.

I am sure someone around here will give you info you are looking for.

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Old 03-20-2013, 14:50   #4
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I am charting all food intake, right now, because protein seems so problematic.

You can become somewhat routine in meal prep over time, I really have only two varying meals, right now, it is not so bad. And I am discovering, I likely shall have to calculate for LIFE, because I need to determine both protein AND carb intake. Counting carbs alone seems easier, but for my case, it won't work.

But I agree -- 155 is a LOT of carbs!

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Old 03-20-2013, 14:53   #5
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Jack ,
I went to the low carb approach and my sugar has never been better. Insulin use has decreased by about 30% and it sees like I might even be able to reduce it a little more. It does work and I am really suprised that after a short time I really don't miss all the carbs.
Weight for me is not an issue being in good shape and extremely active probably helps.
I am watching how much fat I eat because I don't want to make my cholesterol go to the moon , right now it is just under 100 and I want to keep it that way.

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Old 03-20-2013, 15:34   #6
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Quote:
Originally Posted by HappyJack View Post
First I have a really bad memory. I have to write stuff done or it is just lost. If I do something for a week or two the same way I can get by as long as I don't vary. So I have read a bit about LCHF. I am thinking about trying but it all needs to be down on paper. Right now I'm on about 1525 calories with 155 gr's carbs, 115 gr's protein, and 28 gr's of fiber. I did some on line calculators and my ideal weight is 150 lbs. Last time I weighed I was 178 so I need to loose aprox. 30 lbs. For my ideal weight I should have 85 gr's of protein a day. And to get to that weight it says I should eat 1685 calories a day to loose 1 pound a week. I have not been keeping track of fat but from what I understand I am looking at a ratio of 75% fat, 15% protein, and 10% carbs. So it looks like I need a diet with 425 gr's fat, 85 gr's protein, 57 gr's carbs. to keep that ratio.

Does that sound about right? I have spread sheets with my diet on it. That lets me move stuff around and make changes pretty easy. Just want to make sure I'm starting off with the correct goals and I will start collecting numbers on fat.
The ratio is, IMO, an excellent starting point, but your assumption about protein is messing things up. The grams you quoted at the end come out to C:5;P:8;F:87 but with 4,393 calories!

You can get 1600 calories and the ratio you mentioned by eating 40g of carbs, 60g of protein and 140g of fat. This is a borderline ketogenic diet with a ketogenic ratio of 1.73. Although I usually eat more calories than that, it's almost a perfect match to how I eat with excellent results. Some people would have to use a higher KR if ketosis is part of your goal. I would suggest a little more food - you might surprise yourself and lose weight in spite of the "charts" eating this way.

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Old 03-20-2013, 15:40   #7
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Where you been Salim

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Old 03-20-2013, 15:45   #8
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Yup. 155 gr's of carbs is like 10 carbs a day (1 carb =15 gr. of carb's). But I count every gr. of carb. That is from my diabetic education class and dietitian. At least it's not all bread and grains like they wanted me to. The high protein is because I had a lot of new tissue to grow on my good foot. I was told to stay on a high protein diet to promote the growth of new tissue to replace what they removed. The lowest I was at 125 gr. or a little over 8 carbs. In the last year I have lost 85 lbs., dropped my A1c from 13.5 to 5.1, and folded the wheel chair up and am walking again. But that's not good enough for me. I'm not through trying to get back as much of the stuff I lost as I can. My eyes have improved. But weight loss has slowed and I can't seem to get any strength.

So my carb number of 57 on my new diet is a bit high. Is the protein high then also? How about the Fat number I came up with? I didn't know if the calculator I used for protein was made on a sugar based diet as opposed to a fat based one. I am no where near as strong as I was. And I need to get stronger.

Not an app person but I will try.

I'll hit the book store today or tomorrow for the Adkins book.

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Old 03-20-2013, 15:53   #9
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Quote:
Originally Posted by smorgan View Post
The ratio is, IMO, an excellent starting point, but your assumption about protein is messing things up. The grams you quoted at the end come out to C:5;P:8;F:87 but with 4,393 calories!

You can get 1600 calories and the ratio you mentioned by eating 40g of carbs, 60g of protein and 140g of fat. This is a borderline ketogenic diet with a ketogenic ratio of 1.73. Although I usually eat more calories than that, it's almost a perfect match to how I eat with excellent results. Some people would have to use a higher KR if ketosis is part of your goal. I would suggest a little more food - you might surprise yourself and lose weight in spite of the "charts" eating this way.
That was the info I was looking for. Thank you. I read another thread below this one on protein and use a link in that thread to figure my protein. I thought the numbers were high and why I started this thread.

To increase the KR to ketosis what would the numbers be?

Thank you again.

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Old 03-20-2013, 16:07   #10
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Yeah, I was trying to reverse engineer that equation for KR, last evening, and was having a heck of a time (okay, forgive me, I was sick!).

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