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Personal levels of protein and fat trying to go low-carb

Answered on August 19, 2014
Created October 05, 2011 at 2:02 PM

Aight people, I am confused and need input. This is what I am trying to do. Reach the <50 grams of carbs per day goal (I am not sure if I count fiber carbs in here, but lets say I do). Get my .7-1 gram of protein per pound of lean body mass. (I had forgotten that it was lean body mass and not total body mass, but now I remember) This should be about 75 grams I think from my last body comp measurement sometime last year. And it is based on goal weight, correct? I weight 65kg approx total body weight. Goal is ... 58 kg. Now that I do this, I have been going high-fat. This is my biggest worry- is high-fat OK? Over the last 5 days my macro ratios have been fat- 60%-75% carbs- 10%-20% and protein- (20% - 40%). Now I haven't lost any weight yet, but that doesn't bother me seeing as I have been doing it for less than a week and I rather see my body comp change than weight decrease if this happens. With that info here are some specific questions: 1. will high fat diet kill me with fire? 2. with goal of <50 grams carbohydrate per day is this considered low carb and is it low enough to reach ketosis? 3. Is 75 grams of protein the correct goal protein intake for me?

halp plz

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 06, 2011
at 01:45 PM

Yes, I understand a bit better now. I don't really see lamb here in USA. But beef yes, I live in Virginia and the only place I have seen grass-fed beef is ground beef at whole foods... Also I really want some grass fed, nothing added beef jerky. Do you know where I can find some? Or where I can buy grass fed beef or lamb steaks? I eat fish like a boss, so thats ok.

A968087cc1dd66d480749c02e4619ef4

(20436)

on October 06, 2011
at 12:34 PM

All meat has SFA, MUFA and PUFA. The PUFA in chicken and pork is a bit skewed towards n6, but I wouldn't worry too much about it. Just eat some fish once in a while. Beef/lamb/game have better n6/n3 ratios, and should be the focus of land based protein. Also PUFA and MUFA tend to drain off more easily than SFA during the cooking of bacon. Of course, I use that bacon grease to cook my eggs - Yum! And speaking of eggs, they can be a little high in n6 (not anything like veg oils!!). But some people will get the omega-3 eggs to help with that.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 05, 2011
at 11:27 PM

Ok, so where was I? Oh yea cool I guess eating a lot of fat won't kill me if it is good fat. I'm starting to get nauseous on the low carb, I never could last very long without many carbs

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 05, 2011
at 06:58 PM

Thanks for the helpful reply. By high fat I mean the good fats :) lol. Now here is something I forgot to ask. I cook bacon in the morning and I get a lot of fat from that. What sort of fats are in Bacon? Are they the omega 3 or omega 6 and on a scale of really high O3 to really high O6 where does bacon (pork bacon-not grass-fed I assume) fit? Anything else I should know about bacon content? Since I look at fit day even if I eat around 10 slices of bacon it only equals out to 200-300 calories... gotta go finish the questions later- sorry

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 05, 2011
at 06:55 PM

tissue sparing- please enlighten me. What is this? I said in my original post that I am around 75 pounds lean body mass. Also answered in my original post about 75% of my diet consists of fats..

A968087cc1dd66d480749c02e4619ef4

(20436)

on October 05, 2011
at 04:08 PM

My understanding is that the labelling of food is different. Total carbs in the US includes the fiber, in the UK, it doesn't. (Someone please correct me if that's wrong!) Or maybe fiber is digested differently overseas - just kidding!

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on October 05, 2011
at 03:04 PM

why is it that fiber is subtracted from the total in the usa but not in other countries? Are you saying regulations deem fiber non-affective only in the US?

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2 Answers

2
A968087cc1dd66d480749c02e4619ef4

(20436)

on October 05, 2011
at 02:24 PM

"1. will high fat diet kill me with fire?"

No. Unless by high fat, you mean vegetable or seed oils like soy/corn/canola. Eat meat/fish/eggs - the fat in these is good for you. Coconut oil, macademia nuts, avocado and olive oil are also fine (don't cook with olive oil - use butter/lard/tallow/ghee/coconut oil)

"2. with goal of <50 grams carbohydrate per day is this considered low carb and is it low enough to reach ketosis?"

Most people can reach ketosis/ketonuria on <50g carb per day. And fiber carbs can be subtracted from the total (in the USA). Some people need to go lower - get some ketostix and test if you want to. Ketosis (ketonuria - ketones in urine) is not absolutely necessary to lose weight, but it can be helpful in getting your body to adjust to burning more fat.

"3. Is 75 grams of protein the correct goal protein intake for me?"

Good question. My opinion is that 75g is probably the lowest you would want to go, based on your bodyweight. Don't be afraid to go over 100g per day - it's also okay to let this vary a bit. 50g one day, 150g the next. (58kg x 2.2pounds/kg x .7 to 1 = 89 to 128 grams of protein per day - note that Robb Wolf recommends 1g/pound of current weight, which would be 143g/day for you - so 75 seems a bit low to me.)

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on October 05, 2011
at 03:04 PM

why is it that fiber is subtracted from the total in the usa but not in other countries? Are you saying regulations deem fiber non-affective only in the US?

A968087cc1dd66d480749c02e4619ef4

(20436)

on October 06, 2011
at 12:34 PM

All meat has SFA, MUFA and PUFA. The PUFA in chicken and pork is a bit skewed towards n6, but I wouldn't worry too much about it. Just eat some fish once in a while. Beef/lamb/game have better n6/n3 ratios, and should be the focus of land based protein. Also PUFA and MUFA tend to drain off more easily than SFA during the cooking of bacon. Of course, I use that bacon grease to cook my eggs - Yum! And speaking of eggs, they can be a little high in n6 (not anything like veg oils!!). But some people will get the omega-3 eggs to help with that.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 05, 2011
at 11:27 PM

Ok, so where was I? Oh yea cool I guess eating a lot of fat won't kill me if it is good fat. I'm starting to get nauseous on the low carb, I never could last very long without many carbs

A968087cc1dd66d480749c02e4619ef4

(20436)

on October 05, 2011
at 04:08 PM

My understanding is that the labelling of food is different. Total carbs in the US includes the fiber, in the UK, it doesn't. (Someone please correct me if that's wrong!) Or maybe fiber is digested differently overseas - just kidding!

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 06, 2011
at 01:45 PM

Yes, I understand a bit better now. I don't really see lamb here in USA. But beef yes, I live in Virginia and the only place I have seen grass-fed beef is ground beef at whole foods... Also I really want some grass fed, nothing added beef jerky. Do you know where I can find some? Or where I can buy grass fed beef or lamb steaks? I eat fish like a boss, so thats ok.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 05, 2011
at 06:58 PM

Thanks for the helpful reply. By high fat I mean the good fats :) lol. Now here is something I forgot to ask. I cook bacon in the morning and I get a lot of fat from that. What sort of fats are in Bacon? Are they the omega 3 or omega 6 and on a scale of really high O3 to really high O6 where does bacon (pork bacon-not grass-fed I assume) fit? Anything else I should know about bacon content? Since I look at fit day even if I eat around 10 slices of bacon it only equals out to 200-300 calories... gotta go finish the questions later- sorry

0
A5c6b0371d6367f68c7438c9aef29c4d

on October 05, 2011
at 02:30 PM

IMO - Focusing on scale weight is mistake.

What are you doing for tissue sparing?

Base protein intake on LBM. What is your LBM?

Less than 50g. of carbs can put you into ketosis. You'll have to try and find out for your self.

How much fat are you eating?

D1728f99db66ff91d695a6df5cd38b02

(1368)

on October 05, 2011
at 06:55 PM

tissue sparing- please enlighten me. What is this? I said in my original post that I am around 75 pounds lean body mass. Also answered in my original post about 75% of my diet consists of fats..

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