NK- August Thread 2014

The following post was made by reddarin in May 2014, I only changed the month. Thanks Darin for a great introduction.




Welcome to the August Nutritional Ketosis thread!

What exactly is NK? The concise description is here: link.

Your goal is a low total carb, high fat and moderate daily protein regimen resulting in a state of Nutritional Ketosis. Total carbs are 50g or less. In short: Eat your required protein grams, keep total carbs at or under 50g and the rest of your calories are fat.

Keep your calorie deficit moderate to lose weight. Tweak to individualize the plan. The fundamental shift to fat for fuel, nutritional ketosis, takes two to four weeks and sometimes longer - even much longer - you didn't get overweight overnight you won't enter a state of NK overnight either so be patient. The health benefits of eating LC are generally realized within days.

The following section describes how you create your beginning macros.

Protein
In the book, Drs. Phinney and Volek recommend 1.5-2.0g/kg reference weight for protein grams. Dr. Phinney also covered that in the Long Term Stalls podcast. Interestingly, in a Fat Burning Man podcast, at 16:53, Jimmy Moore mentioned to Abel James that Dr. Phinney leaned more towards 1.0-1.5 grams per kg of reference weight.

Reference weight is the appropriate weight for your height as described in a height/weight chart. Although it doesn't need to be exact, it is important to use the weight that is closest to correct for you with the formula because overeating protein can interfere with weight loss - (from gluconeogenesis or not). So use the right weight even if you have a higher intermediate goal weight. You can check your frame size for a better estimation of the right reference weight for yourself. Frame size is described here.

Divide pounds by 2.2 to get kg so the concise formula looks like this: (reference_weight/2.2)*1.5 = daily protein grams.

For example: Your ideal weight is 150 pounds...

(150lbs/2.2)*1.5 = 102g protein a day.

Protein II
Use the 1.5-2.0g/kg from the published book as your start point. It is much easier to start at the high end and tweak down if needed than the reverse. If you are coming from a very low calorie plan you probably need the extra protein to rebuild lost muscle mass anyway.


Fat
Most of your calories should come from fat.


Carbs
50g total carbs (not net) or less.


Calories
According to Dr. Phinney, an obese person burns about 30kCal per kg of weight and a moderately active adult close to their correct weight burns 35kCal per kg of weight. He attributes the difference, 30 to 35, to an obese person being more sedentary than a person at the right weight for their body.

From page 207 of The Art and Science of Low Carb Living:

"As an aside, the casual reader might protest that these energy expenditure numbers look pretty high. But for anyone that has worked with obese humans in a metabolic research ward, 30kcal per kg of actual body weight in the sedentary obese and 35 kcal/kg in the post-obese moderately active adult are actually quite conservative expenditure values."

For example: You are fat, your goal weight is 150 and right now you weigh 225.

225lb current calorie expenditure --> (225/2.2)*30 = 3068
150lb goal weight calorie expenditure --> (150/2.2)*35 = 2386


Calories II
How much should you eat? I don't know but it is probably not as little as you think. As you can see from Dr. Phinney's clinical experience, you don't need to starve yourself to lose weight. An obese person that is burning ~3,000 calories a day can lose weight eating 1800 to 2000 calories a day unless there are health issues that come into play - thyroid, adrenals, et. al.

There are many health risks related to eating very low calories, like loss of lean body mass and metabolism down regulation, and it is hard to stick to a plan with very low calories. Very low calorie plans frequently result in binges which will wreck your efforts at NK. Start high and work down as needed but go down slowly. Panic is the enemy of success.


Macros
Macro ratios are a great tool to help you keep an eye on what you are doing but they can be very deceptive. 15% protein at 1500 calories is very different from 15% at 3000 calories. You can have great looking macros that are hiding terrible real numbers. Don't get stuck on macro percentages. Always check your protein grams to make sure you are eating to your goal.



Exercise
You do not need to exercise to lose weight. Period. Exercise is a poor tool for weight loss. What you eat is far, far more important for weight loss (and maintenance). Exercise for health. Get that straight in your mind. If you are exercising it is not for weight loss it is for health. Say it out loud. Write it down. Put a note on the fridge. If you have much to lose, consider putting off exercise entirely at least until you are well acquainted with how you are eating.

The belief that exercise is the magical key for weight loss/maintenance is so ingrained into our thinking after decades of propaganda from the Exercise Mafia, it is practically impossible to get people to rethink this shoddy paradigm.

Really. The AHA and the ACSM admitted it in their report under the Obesity, Gaining, and Losing Weight heading:

Physical Activity and Public Health: Updated Recommendation for Adults From the American College of Sports Medicine and the American Heart Association.



It is reasonable to assume that persons with relatively high daily energy expenditures would be less likely to gain weight over time, compared with those who have low energy expenditures. So far, data to support this hypothesis are not particularly compelling (57)


Even they don't believe themselves because they go on to recommend exercise for weight control. Whew. *That* is some kinda brainwashing right there.

Aside from the facts, which won't dissuade 99.99% of everyone, exercise has a risk factor that is never mentioned by its champions. Getting yourself injured is not going to help you lose weight. Not because of decreased activity which has nothing to do with weight loss in the first place, but from the systemic inflammation that injury brings about, stuck in the hospital where they are not going to let you do LC, losing control of what you eat because you have to rely on family or friends for food, etc. If you are going to exercise, do it right. Avoid exercise fads and high risk questionable techniques. If someone wants you to get on a medicine ball to do a barbell squat - run away. Stick to the basics and stay safe. Don't be an idiot because there are a gym full of idiots grinning at you and encouraging you to be one with them.

Okay, so you have decided to throw science to the wind and exercise anyway. I knew you would. What exercise should you do? What exercise can impact weight loss indirectly?

Proper strength training. Cardio is not a fat burner. Remember the note you taped to your fridge.

Dr. Doug McGuff M.D. wrote Body By Science. I doubt you will find a better program for strength training that fits NK so completely. If you have access to a gym you can do his exact regimen as long as they have the right machines. If you do not have access to the gym, the book gives a barbell version of the Big 5 you can do at home. You can also follow his regimen by substituting bodyweight exercises that fit the Big 5 categories he describes. Drew Baye has a demo video for the UXS product but it is full of excellent general information for doing a HIT bodyweight regimen. Typically correctly implemented HIT programs take half an hour to one hour a week.

Along with McGuff, Bill DeSimone has spent years studying the mechanical function of the body. He describes how to do training safely with minimal risk of injury and how to avoid stresses that create injuries, days, weeks, months or years in the future. You should read/listen/view what DeSimone has to say no matter what type of exercise you do.

Daily/Weekly Weigh-Ins
Do you weigh in daily or weekly? Totally up to you! I weigh in daily because I like the constant feedback. *BUT*, if you choose to do daily weigh-ins you have to accept that daily weights are a snapshot in time only. They are interesting data points but that is all and they are meaningless without the context of time. In other words, weigh-in daily if you want but pay attention to the trend not the individual snapshot of weight.


Tape Measure
You should measure yourself periodically. Knowing that you are losing inches can help keep you from wildly tweaking what you are doing when what you are doing is working even if the scale is saying otherwise. And it feels good to know you have lost inches.


A Lot To Lose
Consider this when you have a lot to lose.


Sodium
Consider your own health condition and any Rx meds but... low carb is not a low sodium way of eating or living. You must get your sodium in or your body will suffer. It might suffer silently for a long time before it finally breaks. Or it might express itself as agonizing leg cramps. Those cramps are caused by dehydration and/or a potassium deficiency but if you are a low sodium consumer then your sodium deficiency is contributing to your potassium loss and dehydration. The body excretes potassium if it is forced to conserve sodium because you are not getting enough. That is how important sodium is to your body. Phinney advises 5 Grams of sodium daily. That is a lot of sodium. Fear not! Unless you are going out of your way to eat low sodium you are probably getting 2 to 4 grams in your food every day. A little extra use of the salt shaker will fix up most people just fine. It is worth taking a
look at
how much sodium you are getting if you use a food logger. Table salt is not one for one on sodium grams. If you've been a casual low sodium person then you should pay careful attention to what you are eating and dun your former salt eschewing ways.

The body will cannabalize LBM for potassium if it has to. So, low sodium -> sacrifice potassium -> rob lean tissue for potassium -> poor LC results.


Previous Threads

NK - April 2014 Version
NK - March 2014 Version
NK - February 2014 Version
NK - January 2014 Version
NK - December 2013 Version
NK - November 2013 Version
NK - October 2013 Version
NK - September 2013 Version
NK - August 2013 Version
NK - July 2013 Version
NK - June 2013 Version
NK - May 2013 Version


Notes
Join in the conversation any time. Feel free to ask any questions you have. We are all happy to help you. Lurkers are welcome too.