My Low Carb Journey – Macronutrients & Calories


My Low Carb Journey - Macronutrients, Calories & Exercise

My low carb cheese cake with almond flour, cream cheese, coconut flour, eggs & stevia.

I have been analysing my nutrient intake since I started tracking my macronutrients with MyFitnessPal, and have made a few discoveries which I believe have been affecting my weight loss.

 

My protein intake has been too high!

 

Apart from learning from Lynn Terry’s TravelingLowCarb.com blog, I have also been doing research online about eating low carb and science behind it. I love science and always try to learn how things work in our body and why. This is what made me do some more search and learning.

 

One of my favourite authors is Dr Mercola. He writes a lot about low carb nutrition, from the point of view of science. So he says that when we start eating low carb we should strictly monitor our protein intake, since excess protein can do irreversible damage to kidneys. This is what Lynn keeps saying too.

 

Another important discovery for me was that when we eat excess protein and low carbohydrates, the first nutrition source the body goes for is not fat, but protein! So when we eat too much protein, we delay the onset of ketosis (buring fat for fuel). Now, I didn’t know this! And I know for sure that I was doing just that when I first started!

 

When I started tracking my meals daily, I could see how much higher my protein intake was compared to my allowance. I believe that my lean body weight is 50kg, so I should be consuming no more than 50g in protein – this is half of what I was eating! I have since cut my protein intake down considerably, but even today it is still about 15g more than it should be. So I need to make more cuts and keep monitoring my intake.

 

Fat – am I eating enough?

 

No – far from it! Having gone over the limit with two of the macronutrients – carbs and protein – I am still well behind with my fat intake. My daily allowance is 116 grams with the calorie allowance of 1300kcal/day. I will talk more about calories later though. So I still have 339 calories left, and 49 grams of fat to eat. That’s quite a lot, and I am not going to force myself do it. I will probably eat an avocado soon, and maybe some pecan nuts. Both are high in fat and very low in carbs.

 

However, I am not going to force myself eat it if I don’t feel like it. What I am going to do is make sure that I lower my carb and protein intake tomorrow. I have already identified the high carb culprit – coconut flour. Well, it’s not high if you eat carbs generally, but when you are on a 20g a day allowance, 2 tablespoonfuls (20g) of coconut flour will throw you back 11g of carbs with the supplier I bought it from.

 

I have found out that different suppliers state different amounts of micronutrients in coconut flour they sell, so I need to make sure to pay attention next time. Macronutrients for each particular brand can easily be checked on My Fitness Pal website.

 

Carbohydrates – is coconut flour high in them?

 

I  have already talked about carbohydrates. What I am going to do is watch carefully the number of carbs I eat – among the other macronutrients, since I have not reached my target yet, and go well over the 16g limit I have set for myself. Lynn recommends no more than 20g carbs a day by the way, so I need to make sure that my carbs don’t exceed this number, and strive for 16g.

 

I baked a very nice cheese cake a couple of days ago. It turned out very nice. I used almond flour I had bought from Amazon as a base, plus cream cheese, some full fat yogurt, some coconut flour, plums, bluberries, eggs and some whey powder. I also added some sodium bicarbonate and lemon juice to neutralise it. For sweetener, I used stevia and eurythritol powder.

 

The cake is absolutely lovely. However, I didn’t measure my ingredients I had put in it (big mistake!), so cannot record the micronutrients. Because of this I am just making approximate entries of coconut and almond flour, cream cheese, as well as berries and plums, by weight, entering a bit more than I believe is used per square.

 

In the future I will be weighing every ingredient and keeping a watchful eye on my macronutrients. If I am serious about it (and I am), I need to do things properly. Besides, it’s such a lovely cake, and I’d love to make it again and share the recipe with you! 🙂

 

 

Calories – can we eat too many on low carb?

 

Back to calories. How much is too much? Well, as long as the calories come from good fats, we can go as much as 300-500 calories over the limit. The thing is, fat rich food makes us feel full for much longer than any carb-rich food would, simply because it takes longer to digest and also because it doesn’t make blood sugar go up and down all the time. It is also much more calorie-rich. You simply don’t want to overeat on this kind of diet. I have also learned that when we are in ketosis, the excess fat we eat does not get utilised by the body, so is eliminated. How good is that? 🙂

 

What I love about ketogenic nutrition

 

Apart from multiple benefits of being in ketosis, my favourite thing is that I don’t feel hungry. Because I don’t feel hungry, I don’t want to eat too much. Also, it makes it easy for me to continue with low carb / high fat nutrition for an indefinite period of time – unlike with low calorie diets like Weight Watchers. Then I had pangs of hunger almost constantly, so it was not surprising that I didn’t stick with it and put my weight on every time I stopped.

 

It is much easier to get used to not eating certain foods than to make your body go without what it is asking for. That’s not to say that we shouldn’t fast occasionally. In fact, Dr Mercola is big on fasting. I will learn a bit more and tell you about it in another post. Remember to always track your macronutrients if you are to stay on track! 🙂

 

To speed up weight loss and elimination of toxins, read about our Far Infrared Weight Loss Wrap which you can comfortably do at home or in a clinic. And remember to replenish your minerals – especially sodium (use Himalayan salt when you feel it is low) and magnesium – use magnesium oil or magnesium flakes to keep it at an optimal level.

 

Low carb nutrition is dehydrating, and when we lose water, we lose salts too. To prevent it from happening, we need to make sure that we have sufficient salt in our diet. Transdermal magnesium applications will address magnesium deficiency which often happens in such cases quickly and efficiently.

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