Fat is Your Friend

[jetgraphics]

I am a refugee from protein sparing modified fast / high protein - moderate fat - low carb regimens... they work ... until you can't take it anymore, and overdo carbs. And the rebounds resulted in 220 lb gain over the years.
. . .
I started a Ketogenic regimen 6 weeks ago - 22 lbs down - feeling great. (My average weekly loss is 5-6 lbs. The discrepancy is due to a mistake in the 1st week - too much protein - and a brief illness - virus - for ten days, which plateaued me, despite still eating within the guidelines).
At this rate, I hope to be at my goal weight in 18 - 20 months.
Best part - no cravings - no hunger pangs - no mad urges to attack the carbs.
. . .

KETOGENIC DIET REFERENCE
. . .
Protein, Carb = 4 calories / gram
Fat = 9 calories / gram
. . .
Suggested protein consumption is 0.36 - 0.5g per pound of body weight. However, when protein is consumed above .68 - .81g per pound of body weight, it actually increases the formation of glucose (gluconeogenesis), which makes it difficult to get individuals into ketosis.
And you should eat less that 20 g carbohydrates to keep in ketosis.
Ketogenic diets suggest fat intake between 79% and 85% of calories, protein at 15-17% of calories, carbs at 2 - 4%.
. . .
New You Formula:
1. Protein goal: [Target Weight] x 0.5 = grams of protein;
. . Grams x 4 = calories
2. Total calories = [protein calories] / 0.15
3. Fat calories = 0.83 x [Total calories];
. . Grams of fat = [Fat calories] / 9
4. Carb calories = 0.02 x [Total calories];
. . Divide by 4 to get carb g

In Calories (83%, 15%, 2%); In Grams (68%, 27%, 4%) (F,P,C)

Ex: For target weight of 145
145 x 0.5 = 72.5g protein; x 4 = 290 calories of protein; / 0.15 = 1,933 calories
1,933 x 0.83 = 1605 cal fat; / 9 = 178 g fat;
1,933 x 0.02 = 39 cal carb; / 4 = 10 g carb.

Your daily goal is 178g fat, 72.5 g protein, 10g carbohydrates
(Divide by the number of meals per day to get your meal goals)
If you feel the calories are too high recalculate protein at the lower range (0.36).
Do not skimp on the fats - they feed your brain. Happy brain - happy you. Unhappy brain - cravings and bingeing.
. . .

FYI :
Calorie Calculator website:
Calorie Calculator
For weight of #366 -
2,870 Calories/day to maintain
2,370 Calories/day to lose 1 lb per week
1,870 Calories/day to lose 2 lb per week

The Ketogenic diet of 1933 calories should only produce 2 lb/week weight loss.
I am losing 5-6 lbs/week.

YMMV

[sholomar]

Cholesterol that is too low can cause mental problems as the body manufactures all it's hormones from cholesterol.. if you have an LDL under 40 or a total cholesterol of under 130, you're getting to levels I would call "too low" and may be prone to mental disorders. Of course lots of overweight people with high cholesterol have mental problems too.. your thoughts are the most important factor in your state of mind typically before diet.

Here's one of the many charts you can find online that show synthesis of hormones from cholesterol.

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Also, although a lot of websites say stress can raise cholesterol, my experience shows that mental stress actually lowers cholesterol because synthesizing all these hormones like cortisol uses it up faster.. I've been extremely stressed out in the past from an anxiety disorder and had my cholesterol go as low as 115 or so.