maeday42's Logboek, 09 jan 17

meat and non-starchy veggies....that's a good start... 

Im with you. So much seems counter productive to me. I have been low carbing and its not that hard to cut out everything white, but I don't get adding so much meat. Do how you feel works for you. Best of luck. at least you have started 

I do LCHF (keto version) but I've found that a common misconception with LCHF is that people think they need more protein than they actually do. Try this calculation for protein amounts - (45.5 grams/5’) + (2.3gmx1” over 5’) So I'm 5 foot 3 inches which means I can eat 45.5 grams of protein for my first five foot of height plus 2.3 grams for each of the extra three inches. I keep it between 52 and 65 grams of protein a day which works great if you are not lifting weights and combined with a fat intake higher than your protein intake. I dropped my first 15lbs in 3 weeks. Another method is to divide your body weight in half and that's how much protein you should eat but the problem with that is that you will be constantly recalculating your protein intake as your weight drops. Calculating by your height made more sense to me because when you double it, it's closer to the weight of your lean body mass which for me is 113 and the lean body mass of people of the same height is a lot more similar than actual body weight - i want to maintain the 113 of lean body mass and lose fat so it didn't make sense why I would count my fatty body mass also when calculating my protein intake. Long story short, my protein intake ends up being not more than the equivalent of an 8-10 oz chicken breast per day. Fat on the other hand is a lot higher but it's healthy fats like non-inflammatory oils (coconut, avocado, olive), butter, and other animal fat from meats.  

Hello, I have been LCHF for about a month now, maybe a little longer. I've lost 20 lbs. A good website to calculate your macros (grams of carbs, protein and fat you can have daily) is www.ketoconnect.com. Once you have those numbers you can do a search on Pinterest for keto recipes and you'll find a ton of easy recipes for your LCHF journey. I use the search field on fatsecret to find the macros on foods easily and then track them on an excel sheet. Remember to drink a ton of water (i'm at 3 liters daily). i stalled for a couple of weeks because I wasn't getting enough water :/. Good luck on your health journey.