The Banting/LCHF Thread

Have any of you guys hit a stall? I seemed to stall for almost 3 months, since around january. It did seem like my body composition was changing but my weight bounced between 76kg and 78kg. In the last 3 weeks I have put an enormous effort to try and reduce total calorie intake. I think i just started overloading with fat. I wasn't eating a lot of carbs, but I think it doesn't help munching more than 2000 calories of fat either. However, I am sure i really didn't eat more than 1700 calories in a day.

Also I ate those sugar free sweets from time to time, I get a gummy sweet craving especially. Most of them have that moltitol sugar alcohol in them. Note that that ***** is like ipecac for you butt. I did some research around them and many people on Reddit/keto seem to say that about half of the grams of maltitol can be considered carbs that get converted to sugar that raises the blood sugar. I suspect that this could also be the cause of my apparent fat loss stall. Also I never felt that good after eating sugar free sweets. The only times I feel fine after wards is if they are sweeted by xylitol/erythritol or stevia or some combination of them. Also I read on reddit/keto that they consider xylitol to be about 1/4 of the grams to be considered to be included in net carbs. Maltitol always feels like it makes my body bloat.


Another thing is, I was eating a lot of cream with breakfast until I really paid attention to how much fat is in cream. On average about 35g per 100 ml. That is over 300 calories ! boom! Also lint chocolate is about 5g of fat per block and 10 g of sugar free black cat peanut butter is anouther 5g of fat. I snack here and snack there one has easily consumed 200 calories. I also noticed that I feel fuller if I eat oily fats rather than diary fats. Do you also find that?

I also want to know, all nutritional info also counts any protein as energy. Ie 10g of protein will contribute 40 calories. However, does protein automatically get used for energy or rather building blocks for cells? So does that 10g actually contribute to insulin release and or blood glucose lever increase?
 
I would say, try keep calorie intake at a deficit for a week or 2 (1200-1500). Easy way is to do intermittent fasting, not to mention all the other benefits it brings with it. For a start, just skip breakfast.
 
According to the latest research from Dr. Swift, reading the news was found to be the leading cause of high blood pressure and related heart disease :P

And to echo what The Philosopher said, be paranoid about sugar free candy, or you might have an incredibly unpleasant overnight stay, stuck in the bathroom
 
swift412 said:
According to the latest research from Dr. Swift, reading the news was found to be the leading cause of high blood pressure and related heart disease :P

And to echo what The Philosopher said, be paranoid about sugar free candy, or you might have an incredibly unpleasant overnight stay, stuck in the bathroom
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yep, those things give me the 2nd worse case of diarrhea ever!

but should be consumed 3 packs at a time if you want to.... umm... detox!!
 
No one answered my question: Protein in food does it add to calorie intake or not? Ie if eet 250g salmon fillet fried, it has 46g of protein in it. And contributes 160 calories to the total calorie count of 450. But do I only count the calorie from fat to my daily 2000 total?
 
The Philosopher said:
No one answered my question: Protein in food does it add to calorie intake or not? Ie if eet 250g salmon fillet fried, it has 46g of protein in it. And contributes 160 calories to the total calorie count of 450. But do I only count the calorie from fat to my daily 2000 total?
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All calories need to be counted

Too much protein will kick you out of ketosis
 
The Philosopher said:
No one answered my question: Protein in food does it add to calorie intake or not? Ie if eet 250g salmon fillet fried, it has 46g of protein in it. And contributes 160 calories to the total calorie count of 450. But do I only count the calorie from fat to my daily 2000 total?
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If you are counting calories, then yes, you add the calories you take in from protein to your total calories consumed for the day against your TDEE.
 
FlashSA said:
Gluconeogenesis (GNG) is how your body turns protein into glycogen that can be used as glucose to burn for fuel.

https://www.perfectketo.com/how-too-much-protein-is-bad-for-ketosis/

TL;DR: too much protein and your body will switch from fat burning to making glucose from protein
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But isn't gluconeogenis only invoked in dire starvation situations ? ie when it breaks down muscle for energy. And also to keep the glucose level in the blood at the right level?


Also how do you guys know if you have been knocked out of ketosis?
 
I got a Ketone test done today

Result. 0.3. Need to be at least 0.5-0.7 to be in ketosis.

Realized I don't eat enough fats, and possibly too much protein and kicks me out of ketosis. Even though I consume almost no carbs at all.

I will be increasing my fats per meal. Adding MCT oil to my meals and bullet proof coffee.

What else is easier fats to add per meal?
 
crawler said:
I got a Ketone test done today

Result. 0.3. Need to be at least 0.5-0.7 to be in ketosis.

Realized I don't eat enough fats, and possibly too much protein and kicks me out of ketosis. Even though I consume almost no carbs at all.

I will be increasing my fats per meal. Adding MCT oil to my meals and bullet proof coffee.

What else is easier fats to add per meal?
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Crawler, where did you get this test done and what measurement is that and what was the name of the test and how much did it cost?
 
APoc184 said:
Cheese and avo. And cooking everything in coconut oil works well for us.
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I have half avo daily. Gouda chedder and cream cheese
Also now heard too much diary can be issue as well, as I have double cream Yoghurt with almonds as snack
 
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The Philosopher said:
Crawler, where did you get this test done and what measurement is that and what was the name of the test and how much did it cost?
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Friend of mine has the attached tester. Can be bought from dischem and just get the Ketone strips (purple)

Works out to about R35 per test, strips rather expensive afaik

Will check pricing over weekend
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Thanks Crawler,

I thought that optimum ketosis is 1.5 - 3 MMOL/L. What measurement does that gadget provide?
 
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