kewlkat
City
Posts: 242
Joined: November 2013
Location: IL
Stats: 216/183.5/143 (9/21 - Up 6.5 lbs)
Plan: NK
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Post by kewlkat on Nov 9, 2013 5:57:43 GMT -6
Good morning everyone. I have no books on Keto and glean what I can from forums and the internet. I'm trying to consume a 80/15/5 WOE. I track everything that passes my lips on spark people and by the end of the day I look at my totals of Fat, Protein and Carbs and pat myself on the back if I achieve close to my goals.
Now, my question is should I be concentrating on maintaining the percentages in each meal? or just the overall total. For instance, this morning I really want a HF smoothie. I finally found some coconut milk, Native Forest, and am wanting to try that, since from all that I've read says it's easy for me to absorb coconut fats without a gallbladder. So I plug in my 85 grams of strawberries, my 1 cup of coconut milk, a bit of ice as I like them very cold, some MCT oil and a couple cups of baby spinach and I end up with 495 calories that breakout to 23gs of carbs, 47gs of Fat and 1g of Protein. Now I can make up the protein at lunch or dinner, but should I be? If my daily goals are 20 or under carbs, 65g protein and fill the rest with fat and don't stress over calories, then should I be shooting for: 7'ish grams of carbs, 20'ish grams of protein and whatever fat so long as I eat to fill at each meal?
I managed to reach above .5 on my BK testing and my highest number has only been .8 at the end of the day after I increased my coconut product consumption. Yesterday I consumed NO coconut products. Sort of an experiment within an experiment. I am taking Doctor's Best Digestive Enzymes, with one full glass of water, before each meal to aid in fat digestion (per their label). My BK dropped to .3 by yesterday evening. I DID consume 83g of Fat, mostly from dairy and a bit from animal fat and only 47g of Protein. I seriously don't think I'm absorbing any dairy fats. Much of my meat is probably too lean, so not much animal fat, tho I did eat some fatty crock pot roast. So, from today forward I'm going to concentrate on coconut products to get my source of Fat but should I be consuming a third of my goals at each meal? or do as I've been doing, so long as I reach the goals by the end of the day?
What do you all think? How do you do it?
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Nov 9, 2013 8:59:30 GMT -6
Good lord, no. That is way too much math for me. reddarin can probably explain this better, but there is really no need to worry about getting macros perfect. Determine your protein needs, keep carbs under 50 grams, and get the rest of your calories from fat. One could have macros of 80/15/5 but only taken in 500 calories, which is not nearly enough. 65 g protein seems rather low. Did BK testing show poor results at higher protein levels? If not, I would suggest increasing protein to 80 grams and adjust down if needed.
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Post by reddarin on Nov 9, 2013 9:12:22 GMT -6
Good morning everyone. I have no books on Keto and glean what I can from forums and the internet. I'm trying to consume a 80/15/5 WOE. I track everything that passes my lips on spark people and by the end of the day I look at my totals of Fat, Protein and Carbs and pat myself on the back if I achieve close to my goals. Now, my question is should I be concentrating on maintaining the percentages in each meal? or just the overall total. For instance, this morning I really want a HF smoothie. I finally found some coconut milk, Native Forest, and am wanting to try that, since from all that I've read says it's easy for me to absorb coconut fats without a gallbladder. So I plug in my 85 grams of strawberries, my 1 cup of coconut milk, a bit of ice as I like them very cold, some MCT oil and a couple cups of baby spinach and I end up with 495 calories that breakout to 23gs of carbs, 47gs of Fat and 1g of Protein. Now I can make up the protein at lunch or dinner, but should I be? If my daily goals are 20 or under carbs, 65g protein and fill the rest with fat and don't stress over calories, then should I be shooting for: 7'ish grams of carbs, 20'ish grams of protein and whatever fat so long as I eat to fill at each meal? I managed to reach above .5 on my BK testing and my highest number has only been .8 at the end of the day after I increased my coconut product consumption. Yesterday I consumed NO coconut products. Sort of an experiment within an experiment. I am taking Doctor's Best Digestive Enzymes, with one full glass of water, before each meal to aid in fat digestion (per their label). My BK dropped to .3 by yesterday evening. I DID consume 83g of Fat, mostly from dairy and a bit from animal fat and only 47g of Protein. I seriously don't think I'm absorbing any dairy fats. Much of my meat is probably too lean, so not much animal fat, tho I did eat some fatty crock pot roast. So, from today forward I'm going to concentrate on coconut products to get my source of Fat but should I be consuming a third of my goals at each meal? or do as I've been doing, so long as I reach the goals by the end of the day? What do you all think? How do you do it? Nah, it isn't worth it. It makes meal planning a real challenge. The benefits are vague at best since foods are digested at different rates depending not just on the food itself but on the acute metabolic needs at any given time. Like you, I log everything to the nth degree. However, if I weren't doing that and only casually following LCHF then balancing macros across meals might be an easy way to keep an eye on things. Protein *might* be worth balancing across meals, at least casually, because there is an upper limit to how much protein can be processed by the body for LBM use and there is no storage mechanism for it so it either gets used for LBM, turned to sugar and used as an energy source or excreted. But even that statement, which is accurate to my knowledge, is contrary to the evidence produced by IF (intermittent fasting). If protein *had* to be balanced throughout the day then IF'rs would all turn to jelly because they'd be losing LBM left and right. As far as I know, IF does not result in loss of LBM if calories and protein is in the right range even when eaten mostly in one meal. Dairy fat can be an issue for some people. The only way to know for sure is to test and accumulate data. The dang thing is, your body is not static. So, you may have different results after a few months. By the way, it takes time to become keto-adapted with NK's moderate protein regimen so the time to experiment based on BK readings is after you've done a month or so of NK from my experience with other people's posts that test BK (since I do not test myself). One thing to be very careful of is getting stuck on macro percentages. They are meaningless. If you eat 80/15/5 today, how many grams of protein did you eat? 20? 100? See? Since they are a ratio they don't tell you anything without the context of calories. All they do is hide bad macro grams. Eat your protein grams to goal, keep your calories where you want and let the macro percentages fall where they may. They are an interesting after the fact datum but other than flagging an acute macro issue as you log your meals they don't do much for you. Unless you set your calorie goal based on those percentages. For example, if my protein goal is 100g that is 400 calories. If my macro percentage goal is 80/15/5 then my calorie goal has to be 2700. 400 calories from protein is 15% of 2700 calories. Your protein goal is 65g which is about 260 calories. So your calorie goal would be established at 1700 to make 80/15/5 your macro percentage goal - 1700*.15 = 255. Just as an aside, I used to run a popular 80/15/5 NK thread on a different forum. We'd get 30,000+ views every month and we had a lot of fun. When I started that monthly thread I used 80/15/5 in the title because I wanted to set it apart from the competing low fat low calorie (and, truly, stupid) approach to NK thread. I kept 80/15/5 in the title even after I realized that macro percentages were a blind alley because 1) I was stubborn; and 2) I wanted to emphasize the high fat nature of NK; and 3) as an ode to the origin of the thread; and 4) to tweak the low cal trolls from the competing thread. But, man, I had to battle my own thread title all the time lol. Lots of new people would read the title and only skim the intro where I clearly stated that macro percentages were nominal and not the goal. Anyway, if 80/15/5 happens to align with your calorie and protein goals then that is great. If not, then throw 80/15/5 overboard because the important thing is your protein grams and relative calorie deficit and most of the time that won't result in an 80/15/5 percentage.
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Post by reddarin on Nov 9, 2013 9:14:34 GMT -6
Good lord, no. That is way too much math for me. reddarin can probably explain this better, but there is really no need to worry about getting macros perfect. Determine your protein needs, keep carbs under 50 grams, and get the rest of your calories from fat. One could have macros of 80/15/5 but only taken in 500 calories, which is not nearly enough. 65 g protein seems rather low. Did BK testing show poor results at higher protein levels? If not, I would suggest increasing protein to 80 grams and adjust down if needed. Totally agree. Particularly since you are doing blood tests. The fantastic think about testing BK is it lets you determine the upper limit of protein so accurately. Start high and work down so that you are eating as much protein as your body needs.
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