Hello Cleveland!

Questions for anyone that knows a lot about macros and measuring protein.

I have never measured or counted anything except Net Carbs - I had (still have) a little sheet i filled out will the common vegetables I eat that contained carbs to count. I used 100 grams RAW as my benchmark as it makes doing the math easier in my head.

I have recently purchased a Keto Mojo blood BHB and Glucose monitor and am curious about how protein affects BHB and Glucose readings in the morning using Net Carbs under twenty as one fuzz variable (no problem) and "exersise" as another fuzzy variable.

I'm playing with 1.2-1.7g protein suggested on the Diet Doctor site as the range to start in. My aim is to see how much protein might play a part in BHB levels indicated in the morning. My goal is to see if I can figure out the protein level on my eating days to read around 1.5 mmol/L - this is another fuzzy number that some suggest is the lower end of "optimal ketosis" that range has been suggested as 1.5-3 mmol/L

I've been doing ADF (Alternate Day Fasting) this month so my numbers rock back and forth on a regular basis but that's ok - I kind of want to land on a protein number (minimum) when I stop this protocol and eat every day - that probably sometime this summer.

So, here's my first stab at the cheat sheet. Please point out any errors in my thinking. I used the USDA tool for looking these up https://fdc.nal.usda.gov/



and for kicks here's the way I'm tracking (this posted into the Daily Weigh-in" thread here on this site...

April 2020

BHb = Beta HydroxyButyrate, Glu = Glucose
Ux = Urine Strips, Nc = Net Carb
Lbs = English Pounds, Act = (Type-Intensity[1-10])


Date - BHb - Glu - Ux - Nc - Lbs - Act
0401 - 0.9 - 101 - 15 - 00 - 213 - KiteFoil-7
0402 - 3.1 - 076 - 40 - 17 - 209 - KiteFoil-7
0403 - 1.2 - 101 - 30 - 00 - 213 - None
0404 - 3.2 - 074 - 40 - 18 - 208 - Paddleboard-4
0405 - 0.8 - 098 - 40 - 14 - 211 - WindFoil,KiteFoil-8
0406 - 0.4 - 105 - 40 - 00 - 210 - KiteFoil-6
0407 - 2.7 - 081 - 30 - 14 - 206 - Paddleboard-2
0408 - 0.8 - 098 - 20 - 00 - 211 - KiteFoil-8
0409 - 2.4 - 078 - 40 - 16 - 206 - KiteFoil-5
0410 - 0.6 - 098 - 05 - 00 - 208 - KiteSwim-2
0411 - 3.2 - 080 - 40 - 15 - 204 - KiteFoil-4
0412 - 0.6 - 090 - 05 - 15 - 207 - None
0413 - 0.4 - 092 - 02 - 00 - 210 - KiteFoil-3
0414 - 2.4 - 077 - 40 - 24 - 205 - None (ham?)
0415 - 0.7 - 102 - 02 - 00 - 208 - KiteFoil-3
0416 - 2.7 - 080 - 40 - 11 - 204 - KiteFoil-5
0417 - 0.7 - 104 - 15 - 00 - 204 - KiteFoil-4
0418 - 3.1 - 080 - 40 - 09 - 202 - KiteFoil-9
0429 - 1.5 - 098 - 40 - 14 - 203 - KiteFoil-3
0420 - 1.5 - 102 - 30 - 00 - 204 - KiteFoil-6
0421 - 4.0 - 087 - 40 - 08 - 202 -

Thanks Low Carb Friends!

Looks fine to me, although if I wanted to track, my cheat sheet would be in my serving sizes - if I'm having eggs, I'm having 2. If I'm having anything made from ground beef, it's 1/3 of the 12-oz tube. If I'm having basa, it's a big honkin' fillet, unless I feel like sharing with the cat.

Protein needs are tough to estimate. We don't know what we're using structurally vs what might end up going to GNG. Your experiment results will be interesting.

I think Maria Emmerich has a super detailed protein chart by oz, by normal serving, and cut of meat (chuck, skirt, tri-tip, sirloin roast, etc) in the new Carnivore Cookbook. In the library so I don’t have the book to check it, but was surprised by the protein variations by cuts...only if you want to be more OCD .

Thanks Janet and Kristien!

I totally get the serving size bit for convenience as well. Lately I take my bulk ground beef and pack it in 12oz servings (340g) and toss in freezer. There are two kinds I use 73/27 and 80/20 - using 73/27 and reserving the fat you'll never need to buy butter again. Heck I even eat chilled beef fat chips while cooking

73/27 ground beef 3.4(16g) = ~54g protein
80/20 ground beef 3.4(17g) = ~58g protein

3.4 is short cut for 340g so I really only have to futz with the decimal point. Easy enough to remember from the kitchen back to the calculator. The other stuff I get protein wise is stored in the freezer in varying amounts. I'm weighing everything and doing the simple math.

Trying to dial in my daily routine I'll leave one of the portions of ground beef in fridge to add to any deficit in small amounts or eat some eggs.

So far I think I can get away with eating more than 2g/Kg body weight doing ADF M-W-F keeping re-feed morning BHB > 1.5mmol/L - we'll see tomorrow shooting for 182g protein today at 201lbs (91Kg)

I'm going to read some more on ADF and protein requirements - don't want to get too little.

Have a great day. FWIW measuring the last few days this month below:

April 2020

BHb = Beta HydroxyButyrate, Glu = Glucose
Ux = Urine Strips, Nc = Net Carb(g), Pro = Protein(g)
Lbs = English Pounds, Act = (Type-Intensity[1-10])


Date - BHb - Glu - Ux - Nc - Pro - Lbs - Act
<snip>
0417 - 0.7 - 104 - 15 - 00 - 000 - 204 - KiteFoil-4
0418 - 3.1 - 080 - 40 - 09 - 112 - 202 - KiteFoil-9
0429 - 1.5 - 098 - 40 - 14 - 158 - 203 - KiteFoil-3
0420 - 1.5 - 102 - 30 - 00 - 000 - 204 - KiteFoil-6
0421 - 4.0 - 087 - 40 - 17 - 184 - 202 - None
0422 - 1.8 - 097 - 40 - 00 - 000 - 206 - KiteFoil-5
0423 - 4.5 - 086 - 45 - xx - xxx - 201 -