Ketogenic Diet

Holidays got me back up to 214.5

Actually not too bad considering all the shit I've eaten since last Friday.

 

I've had a few hiccups but with weight loss, that's to be expected. Regardless, I'm down 9.0 pounds in 22 days. I'm pretty pleased with those numbers.



Supposedly I'm going to hit my (tentative) goal weight on February 21st but with an anniversary trip between now and then, I'm sure that won't happen.

 

My best behaved holiday in many many years.

 

You know what saved my ass in 2023?

Besides my wife - my wife figuring out no sugar (and no fakey subs) and almond flour. She has done some amazing things with almond flour, inulin, eggs, allulose, etc

 

I think this morning was artificially high, I've been hovering a shade above 190 for the past couple days. You can very easily see when the weather turned cold and I stopped doing as much though I didn't bother watching calories over this holiday stretch. I was good in terms of volume at meals for the holiday days, but this past week has been carb heavy meals the whole time

I'll get back on it today probably. Might be a bit slack this week but won't be as bad as I've been the past couple weeks

 

No problem, just get back at it. I'm fasting today.

I must say when I first saw your chart I thought it was blood glucose.

 

Hah! That would be.... well, I have no idea, I don't monitor that and have no concept of what's a good, bad number, or what to expect. You could tell me a normal range is 1000-2000 Smurf Boots and I wouldn't know.

Yeah, 50lbs last year, kinda got back on about 10, back at it. Winter is not my strong suit. Last year between xmas and new years we traveled, walked 5-10 (max was 18) miles a day easy with a trip to Paris/London. This year, we sat around, did nothing, ate bread and pasta sauce all week..... SHOCKINGLY it's been a strong week

Looking at another....30? from here. No idea. I should actually put a goal together

 

I'm not sure what that little uptick yesterday was from but the overall downward trend continues.

 

In all seriousness it is something (more!) you should learn. Watch Dr Sten Ekberg on YT (for example)

I say anyone doing keto should know your A1c at least. For your liver health if nothing else. Also if you can't get your BG down, extremely tough to be in true ketosis.

But if those were your BG daily averages......not good!

 

Bacon, egg and cheese omelet on a keto bun for lunch - 2.3 net carbs.

 

If I remember when I get home tonight, I'll have to give this a try.

https://fijock.com/90-second-microwavable-zero-carb-keto-bread/

 

Again, I love almond flour but it is NOT zero carbs. Read the comments. Don't be deceived. Don't cheat (yes I am not perfect)

Why we need carbs and refined seed oils out of our diets?

I highly recommend reading two books:

$10 The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally (The Code Series)

https://www.amazon.com/gp/product/B0795BLS8D?ie=UTF8

$13 Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease--and How to Fight It

https://www.amazon.com/gp/product/B07ZKZ2NRN?ie=UTF8

 

I use cronometer but....



Something tells me I had a bit of a fat weekend (I know I did). Went into the weekend as one last hurrah, was bad over the holidays and then never got back on it. Plus the cold weather and dark doesn't help. When it's nice/light out, I'll go for a bike ride/kayak/walk or something. When it's cold and dark, I make food instead. So it's double whammy, (a) remove exercise and (b) add food. Caught myself before it got too too bad again, gave myself the weekend to "party" eat, and back on the wagon now.



You can see where the winter kicked in, I got kinda lax around 185, then the holidays hit

I'm not doing keto, though, but I am focusing on it again now.

I use cronometer free, it doesn't report out net cards without a paywall, otherwise I would show it, but it is NOT keto friendly.

vvvv

I'm more keto light. I'm not restricting myself to a max net carbs, but I do understand to avoid carbs as I can. Sometimes you want a tin of pilsbury biscuits, sometimes you don't

I did a strict keto a few years back. It was fine, but for me right now, my goal is weight loss and control, and for me, a CICO/caloric restriction is working more than a specific type of food. I'm sort of OMAD as well. I don't eat breakfast, my work cafeteria is actually good (and cheap), and then skip dinner. I'll eat whatever at lunch (avoiding snacks and desserts and sodas etc though). Did this through most of the summer and lost 50. Just harder in the winter when I get home, it's dark, cold, and I have 6-7 hours to "burn", instead of coming home, riding bikes/kayaks/walking the dog until sundown at 7/8ish, shower and by then, at 8:30, you just want to zonk out and don't care about dinner!


One of my hardest things to get away from would be lentils



https://www.powerhungry.com/2021/12/02/mind-blowing-red-lentil-tofu/

 

A little beans, maybe OK and people hype the protein in beans.................and they are not bad for you.......but they are a high carb food!!

 

Absolutely. I don't try to hide that fact, they're absolutely not keto friendly.

That 1 cup makes about 3 servings, so, in theory, 13g total carbs per meal of the beans, closer to 8-9 net. But that's just the bean tofu.

Goal is 25-50 net per day, depending on BMI, for Keto as far as I remember.

But they're good, and cheap

about weight for weight, beans are about on par with eggs. But chicken is about 3x beans. So it all depends what your macro and carb goals are (if you have any).

 

I know Keto works for some, but it ended up getting my wife a trip to the ER. They still don't know why, but she felt awful the entire time she was on it until she passed out, I think a bit of dehydration was mixed into this also. I've found really good luck with intermitent fasting and choosing better foods rather than focusing on no carbs, I usually just pick high protein meals and snacks. A great book I found on exercise and nutrition is Bigger Leaner Stronger by Mike Matthews, it's not super indepth but goes over all the solid foundations on lifting weights and nutrition.

 

I'm diabetic, and have to live on the keto/atkins diet forever.
I found Gluten Free Ice Cubes to be particularly effective at remaining in ketosis.
Steaks, eggs and cheese are also helpful.

If you can hunt it down and kill it, or pick it off the ground or tree, you can eat it.
If you have to dig it up or cultivate it... it ain't diabetic friendly.

Women don't do well with keto.

 

The egg alone isn't zero carbs, either.

I have almond flour from Costco. The 3 tablespoons come to 1.5 grams of net carbs.

That's not much of a concern to me as I'm not keeping my carbs too crazy low. A max per day of 75 net but I'm usually in the 50 range.

 

My comment on zero carbs was more of slight on that recipe than handing out my opinion/advice.

The one thing I know is we are all are different. And even when we think we know our bodies, the human body throws us a curve........I can't even or want to guess why some gals (wife included) have issues. For example we found out my wife had gall bladder issues. The good news, she didn't even know that before. And was addressable. Just as an example. Some women (wife) are super afraid of all fats and oils - but then choose so called vegetable oil (nasty refined seed oils!! Which are REALLY bad for a person Ugg). It's a mountain of learning.

 

I was on modified carbs as well. I have fallen off the wagon and it’s time to get back on. Going in I was pre diabetic. Got my A1C to 5.1. But my cholesterol shot up. I will have to balance fat and carbs this time around