• Guest - w'd love to know what you think about the forum! Take the 2025 Survey »

Am I doing it right?

Pepsi Max

Pepsi Max

Well-Known Member
Messages
162
I re-started LCHF about 2 weeks ago. Before this I started for the very first time in February, went well until March. I had the usual issues for the first few weeks i.e. flu like symptoms, list a few pounds etc etc but this time it's not the same! I haven't had any of the flu like feelings, BS have improved, weight has stayed the same. 1 thing I am doing different is drinking 1/2 a beef oxo cube everyday in hot water to replenish the salt loss. I'm eating 60% fat, 15% Carbs & 25% protein...typical day meals are, breakfast: poached egg & bacon medallions cooked in olive oil. Mid morning snack:Greek yogurt & tea with full fat milk. Lunch: salad with chicken & cheese. Dinner: meat or fish pan cooked in olive oil,(sometimes cooked in cream & mascarpone) various vegetables sometimes with cheese...other snacks almonds or carrot sticks...I've been using my fitness pal app to keep track of it. Since my weight has stayed the same & I haven't had the usual flu like feelings, am I doing the diet correct? I'm type 1 & use an insulin pump.
 
If your blood sugar has improved then you are doing it right. The OXO cube and high fat sound good - this will have prevented most of the negative side effects. If you want to be sure it's working, do a ketone test. A urine ketostix will work fine at this point. The initial weight loss is water weight, so the lack of weight loss suggests you are keeping your hydration and electrolytes up and that's why you're avoiding most side effects. Good work!
 
I don't have any ketostix, I only have a ketone meter with test strips... Will that still do? I assume a low reading on it is good?
 
So I checked my ketones on my meter & it's 0.1 is that good? Can anyone give me a guide to ketones on LCHF diet? TIA
 
That's OK but maybe increase the fat proportion a little to get the ketones higher.

The blood ketone meter you have is better than ketostix.
 
More fat? I ️ this diet! Ha! Thanks for the advice, I'll increase it & check ketones everyday as up until now I wasn't checking this...
 
Your diet seems great so I'm surprised but maybe your personal ketosis switch is set a bit lower than 15%
 
Last edited by a moderator:
How many calories do your foods add up to a day?
 
Pepsi Max said:
So I checked my ketones on my meter & it's 0.1 is that good? Can anyone give me a guide to ketones on LCHF diet? TIA
Click to expand...
Hola Pepsi max

Have a look at the diet doctors personal experiment with blood ketone testing and lchf. There are load of references on here about who he is and what he does.

experiment-optimal-ketosis-for-weight-loss-and-improved-performance

To get into ketosis you will probably need to swap some carbs and protein for fat. Not easy to do but if you're using mfp you can adjust your nutrional goals And although your calories will be higher if the macro mix is correct you will see your blood ketones will be 0.5 to 3.0 And over 1.5 for optimum ketosis

have a look at volek and phinney on YouTube. I've attached a chart of theirs download.jpg showing what you should be aiming for.

Please note the warning orders for t1s trying this.
 

Attachments

  • download.jpg
    download.jpg
    7.4 KB · Views: 185
So I can't get my ketones into the optimum range! I've dropped my daily carb intake from 50g to 30g, upped my fat in take too! Ketones read in at 0.0 or 0.1... I've been so strict on LCHF too & weight is still the same!! Help !!!
 
I have changed my goals to 70% Fat, 20% protein & 10% carbs... What else can I do...Eat whipped cream like yogurt? Lol
 
Yikes! I don't know what else I can cut out to reduce the carbs/protein & increase the fat! Tell me should it be this stubborn in the beginning for the weight to shift?
 
Back
Top