ex150 diet macros: 2,294kcal, 88% fat, down 46lbs so far
88% of calories from fat, 7% from protein, 4% from carbs
As a reminder, I call my current diet ex150 and you can check out that post for the reasoning and hypothesis behind it, as well as the experiments leading up to it. It consists of the following:
1 meal per day of 150g beef + 60g green vegetables + 80g tomato or alfredo sauce
Ad libitum butter or heavy cream for remainder of calories, usually in the form of ~200ml whipped heavy cream for dinner with instant coffee for flavor
150g beef (mostly 80/20 ground beef)
60g green beans
80g tomato sauce
Fat 43.9g (71.8% of calories)
- Sat. 21.3g (34.8%)
- Unsat. 22.7g (37.0%)
Protein 28.1g (20.4%)
Carbs 10.7g (7.8%)
~200ml heavy cream, whipped.
I don’t always finish this and then eat it for breakfast the next day.
Fat 72.6g (93.7% of calories)
- Sat. 45.6g (58.8%)
- Unsat. 27.0g (34.8%)
Protein 5.6g (3.2%)
Carbs 5.4g (3.1%)
Cream in coffee
I drink 4-6 coffees per day and add about 60ml of heavy cream per cup.
Let’s go with 5 * 60ml = 300ml.
Fat 108.9g (93.7% of calories)
- Sat. 68.4g (58.8%)
- Unsat. 40.5g (34.8%)
Protein 8.4g (3.2%)
Carbs 8.1g (3.1%)
One of the coffees is often a Starbucks Latte breve (made with half & half). I couldn’t find any nutrition info on their website for breve, but the regular one is ~220kcal with 15g of carbs and 11g of fat. The breve will have fewer carbs and more fat, so I’m just counting it as one coffee here, because mine also have ~200kcal/cup.
Total for the Day
Fat 225.4g (88.4% of calories)
- Sat. 135.3g (53.1%)
- Unsat. 90.2g (35.4%)
Protein 42.1g (7.3%)
Carbs 24.2g (4.2%)
It’s not a low-caloric diet. I’ve lost about .3lb/day so far including several weeks of diet breaks. Check out this post if you’re interested in seeing that visualized, including the break periods. This implies a deficit of around 1,050kcal/day. This brings my energy expenditure to around 3,350kcal/day, for a 1/3 deficit on an ad libitum diet.
The store brand heavy cream I buy shows nutrition info in a serving size of 15ml, cream is 65% water, and therefore both protein and carbs are rounded to 0. I used nutrition info for generic heavy cream from the internet instead. All other nutrition information comes directly off the labels on the products I actually buy.
So this was interesting to me, and I'm starting a trial. I'm 67 yo male, 5' 8". In 2017 I had a brush with cancer (fine now, heh), and hit 263lbs and just shy of a 40 BMI. Dirty keto, intermittent and extended fasting got me down to 175 in May of 2018 (by which time we had temporarily moved to Mexico. 2021 was our last year there, and a combination of stress and FOMO (it's incredibly cheap to eat out or in in Mexico, as long as your not in a tourist city), combined with a year of returning to, and refurbishing our California house (it was rented out while we were gone for 4 years) saw me peaking at 136 on January 2nd of 2023. No big deal, right? I just started rolling 2.5-3.5 day fasts (water and Diet Coke btw). interspersed with 1 to 2 days where I consciously strove to get ~2500-3000 kcal a day. That's eas--well, do-able. Not eating at all does get in your head after a while. So I ran across your sub stack through the r/saturated fat group and it was intriguing. Keto as she should be, if you will. I'm pretty much following your lead (150 gems 80/20 hamburger, 60 grams spinach wilted with it, and about 60g of a 'clean' marinara), regarding the one (very small, but better than nothing) meal. As I don't enjoy coffee (outside of a tiramisu), I'm making an iced matcha latte with 2 tsp matcha powder and one and a half to two cups of heavy cream, and sip on that through the day. Once it's gone, either water or maybe a slug or two of cream. The first 2 days showed waterfasting-like results (1.75-2 lbs lost each day--yes likely mostly water, but the same as I would be seeing at the start of an extended fast). Today is a family meal out, so I'll make the latte and skip the ground beef, watching what I eat at the restaurant. Then tomorrow back at it.