adefwebserver's Logboek, 11 nov 19

Have a great day too ☀️💜💚 

What is todays plan. Have a nice day off!!! 

🏃🏾‍♂‍ Run .. That's the ticket there :) 

@jcmama777 - Thanks! 

@liv001, @rgaDawg - I plan to run today, but I ran 7 miles yesterday and Saturday, so I may get out there and find that I am too sore to do another 7... 🥺 Most important thing is that I don't plan to eat anything until 6:00pm. However, I can't 'hold out' that long without timing a 'run' to suppress my appetite. Can't do that on a normal working day... 

Great job Adef --- Agreed about keeping carbs under 20. I worry about my protein levels, but I'm just ignoring it for the moment (and the weight lifting indicates I'm keeping muscle). I've again become lackadaisical in recording my food -- at this point I'm pretty much intermittent fasting 1MAD not really by choice but just not hungry. My ketones are high (3.7mmol/L last night). Then again, 1) I'm not running 7 miles either, and 2) I'm a lot farther away from my ultimate target of 190lbs. Maybe I'll go get on a treadmill today and see what happens. Hang in there! 

@HardDaysKnight - You're doing great! I was looking back on my chart from last year and while I had a big drop it was still not as 'straight down' as yours :) 

Guys, be careful of eating too little protein on keto. I kept my protein at roughly 50 g during six months of weight loss and 12 months of maintenance; and it shows. I'm trying to regain muscle now, and it's a really slow process (63, 5'6", female, "pre-diabetic" after T2D reversal). My protein target is now 75 - 80. HDK, I'm amazed at your ketone levels. I didn't have my keto mojo during weight loss; but now I'm typically 0.5 to 0.9 with BS 85 to 95. 

@Gz9gjg - Just 2 protein shakes a day will put me at 50g :) My problem was having 4+ shakes a day (100g+), or eating a lot of meat and cheese. My body will convert the 'excess protein' to glucose [5 Most Common Low-Carb Mistakes (And How to Avoid Them) https://www.healthline.com/nutrition/5-most-common-low-carb-mistakes] 

adef, I have the same problem; but too little protein for me, for too long, caused some muscle wasting. The chart I go by says I need at least 77 g daily; and I am not getting high BS readings with that quantity of protein. I follow the recommendation in the chart in this article: https://blog.virtahealth.com/how-much-protein-on-keto/ 

Well 77g would not cause any problems for me :) 

Interesting chart on the Virta site. So, for me, at 6'0'', the reference body weight becomes 155-170lbs (roughly 70-80kg). And then, using 1.5g/kg, that would be something like 1.5g/kg * 70 = 105g, or 1.5g/kg * 80kg = 120g protein. The chart gives the recommendation of 16oz of protein containing food, (basically meat). How much protein is that? Each oz of protein containing food has about 7g of protein. So, 7g/oz * 16oz = 112g protein, which, yeah, that's right in the middle of the previous calculation. I don't think I meet these levels, and I probably need to focus on it more. I like the, just eat 16oz of meat aspect of it. It's simple. I don't really want to go back supplementing (much), but I could try it. My ketone readings are consistently high (>3), so I think I should be able to handle more protein pretty well.  

@gz: I have no idea why my ketones get as high as the do, while for others it doesn't. Low insulin levels? I really have no clue. 

HDK: I would guess you have a healthy metabolism, lucky you! According to my correspondence with the VirtaHealth guys, their T2D study participants averaged 0.3. I don't know why T2D like me have lower ketone readings; maybe it's due to insulin resistance.