SuperGoalMan님의 저널, 2016년 04월 24일

Somewhere I read that the carbs in that wafer aren't worth counting, so no worries! And of course the spiritual reasons are more important for you. For those with gluten intolerance the wafer is more problematical, though they are making gluten free communion wafers these days. 

@trackin64 I am reading several HCLF books at the moment, both popular and more scholarly books. The role of calories, as far as I have read is not clear. There are several theories. In general, the popular writers say don't worry about it because the high fat content and insulin stability causes a lot of hunger to go away resulting in fewer calories consumed. However, LCHF researchers also seem to point out that it is not just a matter of calories in and out due to a variety of factors. I won't get into that here. Keto Clarity points out that too few or too many calories can block ketosis for occurring. In general, I am coming from a place of eating too much, so I am just trying to generally cut down. However, I think in general, you are right. I should not give it too much importance. I am just into tracking... However, I do notice a difference at different calorie levels at the end of the day. Over and above calories, my main focus has been on my macronutrient ratios. I am aiming for at least 70-80% fat, 20-25% protein, and 5% carbs to total calories consumed. I need to do more research... As for the wafers, yeah... I know several people with gluten intolerance who make sure that the priest has gluten free communion wafers available. I can deal with 1 carb for faith. ;-) Please continue to share your thoughts...  

@trackin64 Any tips for various ways of getting more fat in my diet with filling foods?  

Communion Host has too few calories and carbs to concern ourselves with. Although, I agree, we should take a look at it, just like everything else we consume. Personally, I avoid the Wine, more from the communal cup point of view, but the sweetness of the Wine could be enough to cause me to relapse. We all have our journeys to walk alone, with Jesus. I love the folks who just say, "Oh brother, isn't that taking things a little too far?" There but for the Grace of God go I. Someday I hope to walk in their shoes. 🕊✌️ 

If you like avocados, they are a great way to add fat. Many people stir coconut oil into coffee and use heavy cream instead of half and half. The oil will tend to sit on the surface of the coffee, so you have to keep stirring it in. Or you can make "bulletproof coffee," a coffee loaded with fats that you put in a blender to get them to mix in thoroughly. Use fattier cuts of meat, eat the skin on chicken and turkey. I don't know if it's age or what, but I don't do well with the higher ratios of fat that most LCHF diets recommend. One person on here who has been quite successful with it is philmck and there are more besides him. You could put in a buddy request or send him an email through this site. I do know it is true that the appetite and calories take care of themselves if you follow this type of eating pattern.