Anyone starting today who wants to keep me company?

[hejsvejs]

I'm starting LCHF today. Is there anyone else who is starting now or have recently started this diet who wants to join me so we can support each other?

I need to lose at least 12 kg but would ideally want to lose 17 kg. if possible before summer is here so I don't have to feel self conscious about wearing summery clothes.

Maybe I misunderstood your post about your macro targets - were you saying that your daily totals have you aiming for more protein than fat? I thought that LCHF meant it should be mostly fat (approx 70%), 20-25% protein and 5-10% carbs.

I posted a link earlier tonight to a calculator on ruled.me which helps you to determine what (they say) your ideal targets are, based on current weight, approx body fat (estimated based on photos on page), activity levels etc.

actually we are not to far of each other on weight

i started at 109.6 now 104.8

been doing it 4 weeks but really started tracking taking it serious the last 10-14 days.so am ok with what ive lost so far

how do you feel your doing??

oh on keto calculator mine is 98 protein 87 fat,guess ive done it wrong

Calories 1300
Carbohydrates 33 g 10 %
Fat 87 g 60 %
Protein 98 g 30 %

I'm disappointed to have slowed down my losses, but finding it pretty easy to stick to as a meal plan.

I need to find some new recipes, particularly for breakfast and lunch.

And get more active! I keep making excuses re. hard to get out with toddler son but really I just have to get myself started and get over the initial very difficult hurdle.

I was this big (actually slightly heavier) in early 2012 and through a standard low-cal diet and exercise I lost 32kg. I went from being puffed walking quickly from my desk to kitchen at work to doing a 10km fun run the day before I found out I was pregnant. I know I can do it. As they say, the first step is the hardest!

ive ajusted my targtes to this now

would rather more fat than protein

thanks

Calories 1300
Carbohydrates 33 g 10 %
Fat 101 g 70 %
Protein 65 g 20 %

wow thats great you know you can do it

have you had many cheats ??

i force myself to eat in the day,night time no problem

I think in six weeks I've had 4, max. 5 cheat days (two in the last week, and another two coming up this weekend!) I have been very strict, which is what's needed for me. Bad habits of snacking as I make dinner or finishing the toddlers food, plus too much alcohol are the major contributors of my weight. It would not be unusual for me to eat a 300ml pot of double cream with dessert over 2-3 days - looking at the cal in that, it's a scary number. I also used to make yummy creamy pastas which must have been so high in calories, topped with Parmesan and served with bread. Eek!

It's a big mindset change. It's ok to have those things occasionally as long as I'm willing to work it off. It's so true that you don't really see slim people tucking into McDonald's or pizzas/creamy pastas at restaurants.

I much prefer playing sport to dedicated exercise but I haven't found a team to join yet. I was playing netball at home (Australia) but it seems indoor sports isn't as popular here and most comps run on the weekend when I'm working.

agree im trying to up the activity,any increase is good,this week ive been doing alot of heavy gardening,i put my cd's on more or the radio i find that makes me more active

im pretty good as i dont use any sweetners for anything (plain water for me) but do have cream in coffee but am having it black more and dont have any sort of sweet/puddings so that makes it easier and i have a tablespoon of lemon juice (fresh) every other day

It's quite common for the weight is to slow down though, isn't it? I wouldn't be concerned at all. A loss is a loss.

I'm hoping to keep losing 0.5 - 1 kg per week now after the first weeks mad weight loss.

I didn't have a great day yesterday food wise, I'm trying to stay away from fruit as they're relatively high in sugar but was feeling really sick yesterday morning and felt like the only thing that was going to make me feel better was an apple.

I then had an M&S Greek salad for lunch with some cheese.

Mid afternoon snack was strawberries with whipped cream.

In the evening I had a chicken shish kebab with garlic mayo (didn't eat the pita) and a few glasses of red wine (oooops!).

Had still lost a bit of weight this morning so I'm happy.

I've got one problem though. My bf, who is very into eating right and going to the gym, doesn't think I'm on a healthy diet. How do I convince him that it actually is?

TBH, I don't think it's healthy long term either. You need to watch ketone levels because if they get too high your body will start breaking down muscle for energy instead of using fat. It's really important to not let yourself get too hungry, and listen to your body when it says I need food.

I've told myself I will do it for three months and then switch to plain ol' low cal. This was about a kick start for me, and maybe I'll do three months on and off or something.

Hmmm.....maybe it's not. I'll probably switch over to paleo once I've lost the weight I want to loose.

And I need to start exercising! Will start c25k today I think.

But again, that is something my bf says isn't the right thing to do. That cardio does not make you lose weight, and that weight training is better for fat loss.

As far as I understand it, cardio will help because it increases your fitness and burns calories here and now, and strength training is great longer term because when you have bigger muscles your resting metabolic rate is higher, so you burn more calories just being, without the extra effort.

Thanks KP, that makes it a bit clearer.

how do you calculate carbs when there is fibre,i dont quite understand it

i use MFP

just out of curiosity how many carbs do people aim for a day

Net carbs of 20g/day (carbs minus fibre)

If you do a google search for 'how to track carbs using MFP' the correct page from the ruled.me website should come up. You can change your settings so fibre is one of the main macros that shows on the nutrition panel in your food diary.

It won't do the calc for you, but if you do it mentally each time you check it's easy to keep track.

thanks

sorry i know im being a right pain but all good have added the fibre to MFB it puts me at 25 a day,my uestion is do i have to subtract any of the fibre over th total score

i keep thinking i remebered that eg if broccoli has 2 for fibre you take it of the carb score,im getting confused i think

Yes, that's right to subtract the fibre.

(Pulling numbers from thin air)
100g broc = 5g carbs and 2g fibre, so net carbs is 3g, which is what counts towards your daily total.

Some foods, like spinach, have more fibre than carbs, so they are NEGATIVE carbs and reduce your daily total even further. In that example, 100g spinach is 3g carbs but 4g fibre, so you'd end up with -1g carb to count towards your daily target. Add to the 100g broc above and your net carbs for the day are now sitting at 2g.

do we do that or does MFP just do it automatically

many thanks for your help

You need to do it.

So if MFP says your carbs are 25 but fibre is 13, your daily net carbs are 12.

oh that sounds encouraging,any thanks

omg i have eaten 15 carbs so far but my fibre is 19 does that mean that im -4 carbs now

Yep, that's negative carbs.

The carb target is a maximum, so don't worry if you are under. You may find yourself on a loo often though!

Had a pretty crappy day today, in bed with fever and headache for most of it, which in some ways wasn't the worst because it meant I didn't go nuts on my cheat day.

B/L: 2 X choc and toffee hot cross buns with butter
S: 6 sesame breadsticks and creamy pecorino dip
D: Takeaway Thai prawn curry with fried rice and some prawn crackers. I was meant to make salmon wellingtons for DH and myself, but I so wasn't up for that.

Have had quite a bit of tea today (>1L), not much water otherwise.

No activity, it was hard enough dragging myself from bed to the couch this afternoon!