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Keto II (2 Viewers)

I will say, I've yo-yo'd so much over the years that nobody should listen much to what I say because I don't have a good track record AND I have no relavent knowledge in the area outside of what I've read.  The biggest reasons I've always come back to this is how much better I feel when I eat this way, I have more energy and get #### done (including exercise) and I drop weight like crazy.  I stop snoring, I sleep better and my blood work and BP all come in to good ranges.  I guess I just see almost no downside from a health-perspective on doing this vs. what I've down in the past and what a lot of Americans are doing.

 
AAABatteries said:
I wanted to revisit this.  For me, this would just be eating a "cleaner" Keto and not eating a big steak with butter on it every night or chicken skin, or processed meats.  I mean, just because something high in SFA is worse than starches and grains doesn't mean they are healthy either. 

I need to read up on this part as I don't really know but aren't the harms in SFA heart health and weight gain?  If I'm leaning more towards SFA than grains and I'm losing weight and my cholesterol levels are dropping is the SFA still a big issue?

Generally speaking, I've tried to cut out all processed food but I'm still guilty with processed meats - I've gradually tried to reduce that too and opt for things like turkey bacon vs. sausage or fish vs. steak/chicken.  So, I agree with you about keeping an eye on SFA, I just don't think the answer is to start each more starches and grains.
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I would be comparing SFA vs. Tubers and other resistant starches and fruits iso calorically rather than grains in the above example.  

 
Down 35 in 100 days.  I don't want a goal weight as I don't want to be on a diet.  Having said that - I think I should lose another 20-25.  Don't care if it takes me 2 months or 6 months. 

I've started running and playing tennis again - hiking and even did kayaking and rode my bike a couple times.  Just want to stay active and keep eating Keto almost exclusively.

 
I was stoked to buy a pair of slim fit, tapered jeans. I would say it has been forever and a day since I fit in slim fit pants, but at the time I was this weight in the past, there was no such thing as slim fit pants. Slimmed down just about 8 inches off the waistline.

I must say being able to walk into any clothing store and shop off the rack and have tons of options is a foreign concept to me. Normally I might have two or three options. Maybe.

To celebrate, I broke down and got myself a basket of wings and a beer. 

:banned:

 
AAABatteries said:
Down 35 in 100 days.  I don't want a goal weight as I don't want to be on a diet.  Having said that - I think I should lose another 20-25.  Don't care if it takes me 2 months or 6 months. 

I've started running and playing tennis again - hiking and even did kayaking and rode my bike a couple times.  Just want to stay active and keep eating Keto almost exclusively.
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I need to do this yesterday.

 
Sup guys.  I've tried and failed keto many times before.  Today I'm happy to report that I'm 23 days in and down 14 pounds.  

The hardest thing for me is occasionally finding myself in a situation where it seems like I'm the one who has a really weird and abnormal way of eating. 

I've had to play mental games to tell myself that this American dietary environment that we are all used to, and that we've all grown up with, is broken.  Mental games to remind myself that the way everyone else eats is wrong.  

Those first 2 weeks are incredibly rough.

I've been pairing this with as much IF as I can stand.  It's going well so far but a long way to go.  I think I'm 25 pounds from goal weight, then I'm going to stop shedding fat and work on building muscle.

 
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I'm guessing this is common, but I have pretty much plateaued on the weight loss side of things. I'm still not eating sugars or carbs . . . I just stopped losing weight. The temperature has dropped so my food intake is more than it has been (but still not a ton). I usually have a meal and a half a day (and a snack).

Does this mean I have reached the end of the line as far as diet being the contributing factor in losing weight? Do I now have to rely mostly on exercise to keep losing weight? Or do I have to really start counting every last calorie and limit how much I eat?

I want to lose another 20 pounds at a minimum, I'd be happy at 30 more pounds, and 40 more pounds would get me to my ideal weight/BMI range. I also have seen my blood pressure go up, but I can't tell if that happens frequently on keto or if that is unrelated.

 
I'm still following this at a maintenance level, so I'm not hardcore keto since my carb intake is more like 50 per day. I've maintained my weight loss for about a year and a half now, though, two pant sizes down and now a L from an XL shirt, and roughly 45-60 lbs lost in that time depending on when I count as my start date. While my weight loss has hit a plateau, I've continued to lose inches, and I had enough energy to do a 10-week crossfit boot camp (5 days per week for an hour per day) that took off even more inches. My wife and I are hitting the gym again after a long layoff, and I'm averaging around 15,000 steps per day. My heartburn is a thing of the past and I feel much more healthy. I guess what I'm trying to say is this approach has worked extremely well for me and I'm happy to have found it ?

 
Anarchy99 said:
I'm guessing this is common, but I have pretty much plateaued on the weight loss side of things. I'm still not eating sugars or carbs . . . I just stopped losing weight. The temperature has dropped so my food intake is more than it has been (but still not a ton). I usually have a meal and a half a day (and a snack).

Does this mean I have reached the end of the line as far as diet being the contributing factor in losing weight? Do I now have to rely mostly on exercise to keep losing weight? Or do I have to really start counting every last calorie and limit how much I eat?

I want to lose another 20 pounds at a minimum, I'd be happy at 30 more pounds, and 40 more pounds would get me to my ideal weight/BMI range. I also have seen my blood pressure go up, but I can't tell if that happens frequently on keto or if that is unrelated.
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I'm only 3 weeks in....but my program is really coming from Dr Jason Fung.  He advocates fasting + keto.  

If you're doing keto, fasting is so easy it's crazy. 

If I plateau, I'm going to try 24 hour fasts to break the plateau.  

But if nothing else, try to only eat 2 meals a day, try to make one of them very, very moderate to light protein, and try not to snack. 

One thing I really didn't realize in previous iterations of keto is that heavy protein 2-4 times a day means that I'm raising my insulin throughout the day.  Sure, not as much as carbs, which is why weight still comes off.  But my goal is to think in terms of keeping insulin levels low for as much of the day as possible.  We'll see.

 
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shader said:
I'm only 3 weeks in....but my program is really coming from Dr Jason Fung.  He advocates fasting + keto.  

If you're doing keto, fasting is so easy it's crazy. 

If I plateau, I'm going to try 24 hour fasts to break the plateau.  

But if nothing else, try to only eat 2 meals a day, try to make one of them very, very moderate to light protein, and try not to snack. 

One thing I really didn't realize in previous iterations of keto is that heavy protein 2-4 times a day means that I'm raising my insulin throughout the day.  Sure, not as much as carbs, which is why weight still comes off.  But my goal is to think in terms of keeping insulin levels low for as much of the day as possible.  We'll see.
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If you followed what I posted throughout the year, I don't eat a ton. So say a couple eggs and a breakfast meat OR a few berries and a scoop of cottage cheese for breakfast. I don't usually eat lunch, so a handful of nuts and a cheese stick between breakfast and dinner. Then some sort of protein and some veggies for dinner. I still have days where I get up and have a cup of coffee and don't eat anything at all until dinner.

I suppose I may still be losing weight, but only in the magnitude of ounces per week instead of pounds like before. Part of that may be due to drinking more fluids (which weighs more and thus keeps my weight a little higher).

 
Anarchy99 said:
If you followed what I posted throughout the year, I don't eat a ton. So say a couple eggs and a breakfast meat OR a few berries and a scoop of cottage cheese for breakfast. I don't usually eat lunch, so a handful of nuts and a cheese stick between breakfast and dinner. Then some sort of protein and some veggies for dinner. I still have days where I get up and have a cup of coffee and don't eat anything at all until dinner.

I suppose I may still be losing weight, but only in the magnitude of ounces per week instead of pounds like before. Part of that may be due to drinking more fluids (which weighs more and thus keeps my weight a little higher).
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I bet you'll push through the plateau.  Jason Fung would recommend that you try and extend your fasting windows, regardless of how much you eat.  So instead of eating breakfast and skipping lunch, maybe skip breakfast and just eat lunch/dinner.  You could eat the same things for lunch that you did for breakfast.  Just an idea, no idea if it would make a difference.  

 
Update - 185 this morning.

I'm trying to mix in fasting now - managed to do a few IF days (20/4, 18/6) but still haven't done a full 24 hours.  Planning to try it this Friday.

 
Ugh. Went on vacation with lots of decadent eating out at bad places or stuffing my face with Turkey Day food (and non-stop leftovers). What a Keto disaster. Total carb explosion. Cakes, cookies, brownies, pies, pancakes, breads, starches, subs, pizza, alcohol, buffets, the list goes on and on. Put back on almost 10 pounds in 2 weeks. Couldn't really refuse to eat someone's home cooked meals or demand that a group of people pick a different restaurant because of me. Guess it's back to the grind starting today.

 
Anarchy99 said:
Ugh. Went on vacation with lots of decadent eating out at bad places or stuffing my face with Turkey Day food (and non-stop leftovers). What a Keto disaster. Total carb explosion. Cakes, cookies, brownies, pies, pancakes, breads, starches, subs, pizza, alcohol, buffets, the list goes on and on. Put back on almost 10 pounds in 2 weeks. Couldn't really refuse to eat someone's home cooked meals or demand that a group of people pick a different restaurant because of me. Guess it's back to the grind starting today.
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I did this when I went on a cruise this summer, That 10 probably came off already if you went back on keto. Sounds like you had a great vacation.

 
The wife and I are jumping on this wagon. We have tried South Beach diet in the past (5-6 years ago) with decent results. Ultimately, it helped cut down the carb cravings until I eventually ramped up to previous levels. I have been doing a lot of travelling lately and have put on a few extra that I know I need to drop. Also planning on getting my next major physical with blood tests and pre-diabetes check sometime before my 49th birthday in mid-march. Would love to shed some poundage and restructure my diet prior to that so the results come out better than expected.

Will be checking back as we get the hang of things. 

I :heart:  bacon. 

 
AAABatteries said:
Update - 185 this morning.

I'm trying to mix in fasting now - managed to do a few IF days (20/4, 18/6) but still haven't done a full 24 hours.  Planning to try it this Friday.
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Had a work trip to Vegas and then a dinner at Fogo de Chao and two Xmas lunches recently.  Still around 183-185 which I'm please with - figured I'd be around 190.  I'm doing a longer 48 hour fast today and part of tomorrow.  The 24 hour fast ended up being 36 hours and really wasn't too bad.  I think I'm fully fat-adapted at this point so hoping for some good results.

I've basically been Keto for about 150 days now.  I don't have a lot of weight to lose - I guess I could lose another 20 pounds - but I plan to more or less stay on this until spring and then reevaluate.  I feel great, look damn sexy and things are pretty easy for me right now.  I do want to clean some things up.  Going to start making my own dips/dressing so I don't get any "hidden" sugars/carbs.  Want to add even more green leafy vegetables that I already do.  Not planning to up my carb intake (yet) though.  I want to see if through Keto, IF and some exercise if I can finally lose the fat around my belly.

 
Up to my heaviest point.  This time of year is when depression hits in for me and I tend to eat to cover the stress and drive away emotions.  I've been working to get that part in check, so now I need to turn to my weight. I'll be diving into this again, as it did help earlier this year.  Not looking forward to the first couple of days, but I know there will be a better me on the other side.  I'll have to dig through this thread to look at the recipes and meal options.  

 
Senor Schmutzig said:
The wife and I are jumping on this wagon. We have tried South Beach diet in the past (5-6 years ago) with decent results. Ultimately, it helped cut down the carb cravings until I eventually ramped up to previous levels. I have been doing a lot of travelling lately and have put on a few extra that I know I need to drop. Also planning on getting my next major physical with blood tests and pre-diabetes check sometime before my 49th birthday in mid-march. Would love to shed some poundage and restructure my diet prior to that so the results come out better than expected.

Will be checking back as we get the hang of things. 

I :heart:  bacon. 
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Just so it's in writing, I'm 6'1", 235 lbs. My first goal is 220. Ultimately I would love to get closer to 200-210. 

:no pics:

 
Peak said:
Up to my heaviest point.  This time of year is when depression hits in for me and I tend to eat to cover the stress and drive away emotions.  I've been working to get that part in check, so now I need to turn to my weight. I'll be diving into this again, as it did help earlier this year.  Not looking forward to the first couple of days, but I know there will be a better me on the other side.  I'll have to dig through this thread to look at the recipes and meal options.  
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Sorry to hear that Peak - good luck with it.

I'll chip in with my experience doing this off and on for several years.  I think my biggest "problem" is that I've viewed this (mostly) in the past as a temporary diet, which means I would eventually come off that diet.  I've really tried to focus on this being just my diet - if I cheat, I cheat but I try to get right back to where I was.  I'm enjoying learning more about the science side of things and I'm trying to teach myself to cook some better dishes/meals.  I'm also not taking other areas for granted - I'm trying to increase exercise and stay active and maybe even a bigger focus for me is on sleep.  Life is too short to go around feeling crappy all the time (physically) so I'm just trying to put an emphasis on this because I usually feel great when I'm doing it.

 
Thanks @AAABatteries  :thumbup:

I think my problem last time was how to integrate carbs back into my regular diet and maintain a balance.  I dropped 25 in two months previously, then slowly drove it back up these last 6 months.  My wife wasn't too much into dieting previously, but she is finally on board - so that should help.  I'm starting to introduce her to Keto this weekend.  

The exercise part is another piece I need to study.  I tried basic walking, which was fine.  I thought I could go to the gym and get into my old routine of cardio and weights, but that fell apart.  I found my energy levels low and couldn't maintain the pace.  I think this needs to be a slowly introduced back into my regiment again.  It's definitely going to be a journey, but one I'm hoping to maintain moving forward.  I just need to learn how to find that balance.

 
Peak said:
I think my problem last time was how to integrate carbs back into my regular diet and maintain a balance. 
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This is almost verbatim what I said a few times - I think the simple answer is, you don't.  I finally asked myself why I wanted to introduce more (outside of some of them being delicious).  I don't have a good answer for that. 

 
AAABatteries said:
Did you post any in here about exercising after being fat-adapted?  I know someone did at some point and I want to go back and read it.  Good luck!
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I think I did....I'll see if I can find it.  I've listened to hours and hours of podcasts on the subject and read a lot of what's out there specific to running, so I'm pretty familiar with the subject.  

 
SFBayDuck said:
I think I did....I'll see if I can find it.  I've listened to hours and hours of podcasts on the subject and read a lot of what's out there specific to running, so I'm pretty familiar with the subject.  
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You're a beast - I'm just a regular dude who goes out running every once in a while.  But would love to read them if you find them or if you have new information to share.

 
AAABatteries said:
You're a beast - I'm just a regular dude who goes out running every once in a while.  But would love to read them if you find them or if you have new information to share.
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There are several flavors of the LCHF approach that does allow you to incorporate carbs strategically.  Here are a few resources that I revisit from time to time:

I'm not convinced of the efficacy of their product, but Vespa's description of their Optimized Fat Metabolism approach is a good overview.  

Metabolic Efficiency Training talks about the combination of nutrition and training.  I've actually had my substrate usage tested in a treadmill test, but it's been a few years.  I might revisit that this Spring and get tested again.  I've read Bob Seebohar's book, and will have to dig that up and peruse again.

Zach Bitter's 4-part series on what he does is pretty good and really thorough.  He really started with Vespa's OFM approach and has tweaked it for himself.  I talked to him at a race in October and he's constantly experimenting with and tweaking his nutrition, and it seems to be working as he just set a new 100 mile trail record a few weeks back.  Part 1, Part 2, Part 3, Part 4

Dr's Phinney and Volek may have done the most actual research on the topic.

If you want to look into more of a full-keto approach,  Ben Greenfield can be kind of a nut and he's usually trying to sell something, but he's produced a ton of content on the subject.

 
I am going to start this diet after I finish my fast, currently I am about 72 hours in (last I ate was Wednesday night late), since then I have had only water and black coffee.  I testing myself on the ketosis pee strips and I am in the red (Moderate) now and  will break my fast when I am in the purple. I will then start low carb Keto. 

 
Flying Spaghetti Monster said:
I am going to start this diet after I finish my fast, currently I am about 72 hours in (last I ate was Wednesday night late), since then I have had only water and black coffee.  I testing myself on the ketosis pee strips and I am in the red (Moderate) now and  will break my fast when I am in the purple. I will then start low carb Keto. 
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Good luck!  I did my 48 hour fast Thur-Sat and ended up stopping at 41 hours.  I was starving and decided to go ahead and stop - I will keep fasting so didn’t want to have a bad experience.  I think for now I’m going to try a 24 hour weekly and then longer 48-72 hours monthly.  

Are you doing the fast to get yourself in to ketosis faster or do you plan to keep fasting?

 
We need more recipes in here.  I had a Brussel sprouts dish last night at my buddies house that was really good - will get it and share.

I made Keto crackers last night that turned out just OK.  Here’s the recipe:

Ingredients

2 cup Blanched almond flour

1/2 tsp Sea salt

1 large Egg (beaten)

INSTRUCTIONS

Preheat the oven to 350 degrees F (177 degrees C) . Line a baking sheet with parchment paper.

Mix the almond flour and sea salt in a large bowl. Add the egg and mix well, until a dough forms. (You can also mix in a food processor.)

Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out to rectangle, about 1/16 (.2 cm) thick. (It will tend to roll into an oval shape, so just rip off pieces of dough and re-attach to form a more rectangular shape.)

Cut the cracker dough into rectangles. ##### with a fork or toothpick if desired. Place on the lined baking sheet. Bake for 8-12 minutes, until golden.

You can mix in whatever spices you want.  I had a spinach dip (store bought) so wanted something savory so I went with some pepper and a decent amount of Italian seasoning.  After they baked and we’re almost done I pulled them out and coated them in melted butter with more Italian seasoning.  Very simple to do and tasted good enough on my first effort to try again.  I’m thinking of doing a sweet version over the holidays that would be like a cinnamon graham cracker.

 
AAABatteries said:
Good luck!  I did my 48 hour fast Thur-Sat and ended up stopping at 41 hours.  I was starving and decided to go ahead and stop - I will keep fasting so didn’t want to have a bad experience.  I think for now I’m going to try a 24 hour weekly and then longer 48-72 hours monthly.  

Are you doing the fast to get yourself in to ketosis faster or do you plan to keep fasting?
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I want to see how my body reacts.  If I can get into ketosis on the low carb diet then I will not be fasting much, If I find out that I can not get into Ketosis on 20 carbs a day diet them I will be fasting more and I will fast until I get into ketosis again.

 
kevzilla said:
I don't know what you typed, but clearly you are a sick monkey.  :lmao:
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:lmao:   :lmao:  

I just did a copy and paste from the website so I wasn’t even sure - had to look it up.  P-R-I-C-K 

 
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Flying Spaghetti Monster said:
Do you guys use Stevia as your sugar substitute or something else?
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Stevia liquid and Monk Fruit extract powder are the two I've used.  I rarely use either, though, only when making some sort of keto treat.

On another note,  I forgot how much the first few days can suck.  Pounded my first refreshing glass of psyllium husk fiber yesterday after a day of less-than-satisfactory visits to the bathroom.  Today (day 4) was the first day of low energy, went for a trail run that pretty much turned into a hike as my HR was too high for the effort, and my legs were just dead.  I know it's temporary, but still no fun.  I've fasted from 8:00p-12:00p three of the four days, which I'm hoping will speed the transition along a little.

Seeing a reading on the scale this morning minus 6 pounds overall and 3.5 pounds of fat helps keep you going, though.  

 
I believe I have shoulder surgery incoming.  Torn rotator cuff.

Keto to lose 10+ pounds by 2/1.

I am imagining keto + a rigorous rehab/PT regimen should be good for another 10-15 by April.  

Ripped by summer. 

I can't see a flaw in this plan.

 
Flying Spaghetti Monster said:
Do you guys use Stevia as your sugar substitute or something else?
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I have tried Stevia, but I do not care for it.  It leaves a bad taste in my mouth.  I have read a lot of good things about Erythritol, but I have not tried it.  I suppose I have used Splenda more than anything else when sweetness is necessary, but don't really use it very often.

 
Erythritol has a weird sensation, almost a menthol feeling, in the back of your mouth. My uneducated guess is that it's the sugar alcohol evaporating, but I may be making that up.

@Senor Schmutzig- five days seems high. Typically more like 3 I think. You may want to evaluate everything your eating. you may have some hidden carbs somewhere. Should also be noted that the sticks are not full proof. If you're in ketosis, you should be peeing off some pounds. I usually drop 6-8lbs in the first 3-5 days.

 
Buffalo Wild Wings

Traditional Wings, Large, Hot

Nutrition Facts

Traditional Wings, Large, HotT

Amount Per 1 Serving1 Serving

Calories 1450

% Daily Value*

Total Fat 85 g130%

Saturated fat 27 g135%

Trans fat 1 g

Cholesterol 735 mg245%

Sodium 3,040 mg126%

Total Carbohydrate 6 g2%

Dietary fiber 2 g8%

Sugar 1 g

Protein 165 g330%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

https://g.co/kgs/X4PjAE

 
Got my blood work done last week and got the results.  Thought I would share them even thought I don’t have my baseline or old results - need to call and get those from my doc.  What I do know is I was told I was in the prediabetic range in the past and had a fatty liver, was well overweight and had pretty high triglycerides.

Height: 5’9”

Weight: 180  (highest weight was mid 240s) 

BP: 110/70

Total Cholesterol: 201

LDL:  129

HDL:  57

Ratio: 3.5

A1C: 5.8

Blood glucose: 88  (last time I had this done it was 100)

Triglycerides: 73

I’m really pleased with all of that except the A1C number and even that is borderline.  

 
Im still on Keto. I just went through a rough divorce and moved across country and have been drinking a bit too much/being depressed. Deeply depressed for quite some time, I think I'm starting to come out of that a bit. I hope anyway - it got very dark for me for a while there.

But I did check my fitbit weight tracker. Highest weight was 291 🐷

I weigh 178 as of this morning.

Im in more of a maintenance mode now though. I still do not cheat ever but as I've said before, what helped me stick with it for 2 years was the fact I don't go nuts counting macros. I eat foods from Column A, and don't eat foods from Column B. That's really been the key for me. No calorie or carb counting. 

Just had 2 5 guys burgers wrapped in lettuce with all the topping. Yum.

 
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bananafish said:
Good to see you, sir. I don't think anyone's gone through a divorce without being depressed so don't go thinking you're unusual. Alcohol is not the best thing for depression, either, even though sometimes it feels like the only thing that works (you probably know this already). You're one of the best posters around and definitely deserve some things to go your way for a change so I hope you really are coming out of it. Where did you move by the way? Also glad to see you're still on the keto wagon.

I'm in again for the second time, this time a healthier version instead of just bacon and cheese. I've lost about 12 pounds but am in it more for the lifestyle change than anything (could lose 14 or so more). Dieting in general is a new thing for me but I could already see that I was just doing the yo-yoing thing and needed something permanent. You've given great advice in this thread and I've made all the recipes you've posted. It's not painless, but it's not that hard, either. Just a new attitude towards food I guess. Like putting gas in the car instead of rewards/gluttony.

You and @AAABatteries have been a big help. I really appreciate all the work y'all have put into this thread.
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I guess "across" the country is a bad way to put it.

I left Richmond, a city that I loved because she was staying there to come back home to Rhode Island where I grew up. I have a nice house on the beach but live in a sleepy beach town that is dead from October to April, probably has contributed to the depression.

 
AAABatteries said:
Got my blood work done last week and got the results.  Thought I would share them even thought I don’t have my baseline or old results - need to call and get those from my doc.  What I do know is I was told I was in the prediabetic range in the past and had a fatty liver, was well overweight and had pretty high triglycerides.

Height: 5’9”

Weight: 180  (highest weight was mid 240s) 

BP: 110/70

Total Cholesterol: 201

LDL:  129

HDL:  57

Ratio: 3.5

A1C: 5.8

Blood glucose: 88  (last time I had this done it was 100)

Triglycerides: 73

I’m really pleased with all of that except the A1C number and even that is borderline.  
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A BG margin of error is like +-15

The A1C can take awhile to shwo results.  Like months and months.  

Good progress. 

 
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John Bender said:
Im still on Keto. I just went through a rough divorce and moved across country and have been drinking a bit too much/being depressed. Deeply depressed for quite some time, I think I'm starting to come out of that a bit. I hope anyway - it got very dark for me for a while there.

But I did check my fitbit weight tracker. Highest weight was 291 🐷

I weigh 178 as of this morning.

Im in more of a maintenance mode now though. I still do not cheat ever but as I've said before, what helped me stick with it for 2 years was the fact I don't go nuts counting macros. I eat foods from Column A, and don't eat foods from Column B. That's really been the key for me. No calorie or carb counting. 

Just had 2 5 guys burgers wrapped in lettuce with all the topping. Yum.
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Hang in there boss man.

 
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