Diario de Cozwey, 10 may. 16

I think I should add I'm eating 1800 calories a day. 

Awesome. I really need to get back to keto...been off for 3 weeks now. Congrats on the 190. very impressive!! 

I have two of her books - one about metabolism, too. Glad you are finding something that works well. 

Very impressive. I've upped my fats but eats less than 1600 calories/day. Are you exercising as well? I've been the same weight 2 wks now 216. I'll get into ketosis and somehow, don't know why I'm out but I'm not exercising. 261 to 190 that's awesome. I just want to get under 200 for a short term goal. Thanks for the inspiration. 

I was laid off in nov 2015. I spend most of my time at home studying for a new career. So to answer your question I do not excersize. I had dropped down to around 1500 calories a day and stopped losing weight. I honestly believe that once I reduced my protein and upped my fat everything changed. I increased my calories back up to 1800 and have had dramatic results. 

This may sound like a crazy question Cozwey but how are you getting your fats? Not great at figuring % of this and that but do good on food list type diets. What can you tell me? Just getting back on Low Carb 

Patty smiles, we pick our calories daily max. In my case 1800, in my wife's case 1500. Then we plan our meals around that. We figure out the main protein ingredients at dinner. Usually a higher fat content meat such as ground pork or chicken thighs. And then work back thru the day adding in our items. We keep Athens total calories in mind and the macros htoo. We measure everything including any spices that have carbs such as garlic etc. As for the types of fat, we use coconut oil, ghee, MCT oil, and Lard! I do use a little olive oil now and then as well. Kelly bakes a bunch of things. Chocolate cheese cakes (in a ramekin) muffins, cookies. Etc. She uses sugar substitutes like Swerve or Xyla. Both are healthier options made from plant based materials. On average I am getting about 70-80 grams of protein a day. No more. The fat can come in at 120-170grams. Carbs never go over 20g. It is a lower protein diet than Atkins. 

I also just changed my goal weight and lowered it by 5 pounds. I now can see in the mirror and feel that my original goal and what my body looks and feels like are not in line. I'm still carrying excess weight in my legs, butt and mostly stomach. Once I hit my goal it should be an easy step to simply increase the calories we eat up by a few hundred. Based on what I have read for a man my age and height and activity average I'm going to be around 2300-2500 calories/day. I will not be introducing carbs above 20-25 grams as with a keto adapted lifestyle I stay in keto and burn fat not sugar for energy. 

Thanks for the input Cozwey. I will play with it till I find what works best for me. Staying under 20 grams of carbs and getting enough fat is my focus to start. 

Hi I am in ketones diet for 6 weeks now,but weight seen to staying the same! Can any one tell me is it ok to eat peanuts and unsweetened peanut butter? Cream cheese? 

My thought is you can eat what ever you want as long as you stay within your macros. I don't eat nuts typically as I find they are high in calories and carbs based on how much you get to eat. I try to eat stuff that fills me up more. We do eat some cream cheese in a Leto mousse recipe my wife makes. Read the labels on everything. Track it all and you will see what works and what does for you 

Typo that is a Keto Mousse 

Congrats!