ketosis

[pos bird]

Hi all.

Doing low carb/atkins and my carb in take ranges between 10-20 a day, my fat intake ranges between 20-40 a day and protein around 120 a day. Keeping track using my fitness pal. At what point does your body hit ketosis. Did slip up Halloween and had a few mini chocolates.

Many thanks

 

[pos bird]

Just to add I have been doing it since start of week, Monday.

 

[moonlights]

Mm well it can take anything from a day to 5 days usually to hit full on ketosis - I don't know what kind/how many mini chocs you had but it's possible/likely that they'll either have kept you from getting into it or pulled you out. Not to worry, just keep eating induction style and you'll get there - if you're not using ketostix to measure, most people know they're in K by a funny taste in their mouth and very reduced appetite.

It takes longer - 3 weeks or more with absolutely no slips - to become ketoadapted. If ketosis is the point at which your body starts burning fat for fuel, ketoadaption is the point at which your body switches to using fat just as efficiently (more so in fact) as it ever used carbs. This is the ideal state to be in but you really do need to avoid slips.

I'm sure if you're not in ketosis already though you'll be very close. Keep going!

 

[moonlights]

Also your fat/protein figures look a little off. This is a high fat, moderate protein diet. If you're going to be burning fat you need to eat enough so your body doesn't think it's hungry and try to hold on to any stores.

We aim to get 5 percent of our daily calories from fat, 30 percent of our daily calories from protein and 65 percent of our daily calories from fat.

This isn't as dramatic as it seems - one gram of fat has 9 calories while 1 gram of protein has 4 calories.

The pie chart display on mfp will tell you what your ratios are and you can alter them to reflect Atkins targets

 

[pos bird]

Thank you for the reply. I will be honest a bit nervous upping the fat.

 

[moonlights]

Can I ask why? The fats we eat on Atkins are healthy fats - animal and vegetable fats and oils, and the diet is a heart healthy diet which actually lowers cholesterol. The only fats you need to worry about are the highly processed ones which come in ready meals and donuts - things we don't eat on Atkins anyway!

 

[pos bird]

I have just always had an issue with my body and done some silly things in the past. I know the plan works as I have looked at peoples profiles and seen some fab results, always thought fats were bad and made you fat. I know that's not the way it works just need to get out the mind set that fat is bad. Find it easy to cut out the carbs just need to see where I can add more fat in as what I eat I am satisfied with and not hungry. My typical day consists of b - 1 whole egg 3 egg whites with 10g parmesan cheese, s - protein shake with 100 ml unsweetened soya milk, l - home made veg soup with cooked chicken chunks, suger free jelly, s - protein shake, chicken or beef stirfry.

 

[moonlights]

You're going very high on the protein - if eaten in excess over a period of time protein can be turned into glucose by your body, which can stall loss. That's why Atkins recommends a high fat and moderate protein diet.

Looking at your daily meal plan: there's no need to just have egg whites - the eggs give you high cholesterol thing is a myth, they contain cholesterol but it's not used as cholesterol by the body. So I'd probably swap your 1 egg and 2 whites for 2 whole eggs and cook it in a bit of butter.

I'd cut one of your protein shakes out, or even both and just have a mug of sweetened soya milk, or coffee with cream, or a small snack of cheese or salami maybe.

Add a decent bit of oil to the stir fry.

It's not a bad menu at all, it just strikes me as very high on protein.

If you love something - like the shakes or egg whites - don't cut it out on my say so though. Just consider it if you ever find yourself having problems xx

 

[pos bird]

Thank you for your advice. I will add an extra yoke and cut out a shake. I may add some cheese to stirfry to add up fat content. I appreciate you replying.

 

[losingit]

I used to be nervous of eating fat and spent a long time in the past doing Atkins but 'low fat' (Dukan diet does this too). Found that when i just went for it and increased my fat, my appetite reduced further and i felt much more satisfied on less food and weightloss stopped stalling so much, was much more consistant. Also food tastes much nicer, butter fried steak with creamy mushroom sauce --- is like being in heaven to me now i've got used to it . At one point i used to have a lot of protein shakes but found these stalled my losses, definitely watch out for them. I still have them from time to time but only after a really strenuous workout to help muscle repair.