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Keto II (1 Viewer)

ragincajun said:
Doc finally told me to low carb so I have official wife buy in unfortunately she bought me a Vitamix for Cmas.  What can I Keto in a Vitamix.
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I actually used my blender when making the cheesecake one today.  Overall, not sure it will be too useful.  An instant pot would be much more useful - check out that thread.

 
Some ideas off the top of my head:

Making my own but butter cheaper possibly.

Keto ice cream

Keto Mousse

Keto smoothies as mentioned above.

i read you can cook eggs in it but it’s a pita to clean.  May try it and see for myself.

 
ragincajun said:
Some ideas off the top of my head:

Making my own but butter cheaper possibly.

Keto ice cream

Keto Mousse

Keto smoothies as mentioned above.

i read you can cook eggs in it but it’s a pita to clean.  May try it and see for myself.
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Rinse...add water...add a small squirt of dish soap...turn it on for a few moments...rinse away soap.   Easier to clean than a lot of other things I use in the kitchen.  :shrug:

 
Galileo said:
Rinse...add water...add a small squirt of dish soap...turn it on for a few moments...rinse away soap.   Easier to clean than a lot of other things I use in the kitchen.  :shrug:
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Just made a milkshake to break it in.  Used the cleaning mode and woah momma.  Going to try eggs tomorrow.

 
AAABatteries said:
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.
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I'm somewhere around the 6 month mark now.  I've gone from 227 (I think that is where I started this iteration of LCHF/Keto.  Today I was 176.3.  I'm basically down 70 pounds from my heaviest weight and my initial venture in to this.  I haven't been this low in 13 years.

It's a little odd - I hit a plateau around the holidays even though I stayed pretty consistent.  Maybe a little too many cheats and alcohol but not bad.  I started back full-blown Keto since the 2nd and I've managed to drop 5-6 pounds without really "trying".  I've done IF a few times and plan to start a more routine fast day that will be one a week for 24-36 hours but will try to mix which day it is up.

One thing that has helped me tremendously is cooking and adding some new meals in to the rotation.  Last night we had baked chicken with bacon/cheese/cream cheese and then creamed spinach and brussel sprouts cooked in bacon fat with balsamic vinegar and the cut up bacon.  Pretty good stuff.

Good luck everyone.

With my weight loss and blood work trending so positively I'm just going to stay the course and not do anything different until spring.  I do have some nagging "injuries" that I'm hoping to get better for when the weather is nicer.

 
I officially started in again January 2nd and I'm going to be super strict until my birthday, February 13.

I should weigh about 190-195 or so. I was at 212 January 2nd. My goal was just to get below 200 by my birthday. I'm keeping a daily log of my weight, and I'll update here periodically. I"m down about 5 lbs. the first week - pretty happy with that.

Starting Jan 2

212.4

211.4

209.6

207.8

- out of town, no weigh

209.8

207.2

207.8

 
Wanted to document this here in case it's helpful for others.  I finally got my old blood work results so wanted to share those numbers over a 5-6 year period.  Unfortunately, I don't have my weight number to match it up but plan to call back and see if they can give me those numbers too.  I will say that the best of my recollection I never had a blood test done when I was well in to Keto and having lost weight - until this past December.  Apologies in advance for the long post but want to show the numbers and the trend.

March 2013

  • Glucose - 104
  • Not sure why the paperwork only shows Glucose - something else I'm going to check on
September 2013

  • Glucose - 110
  • A1C - ?
  • LDL - 137
  • HDL - 44
  • Ratio - 4.7
  • Non-HDL - 162
  • Total Cholesterol - 206
  • Triglycerides - 126
October 2015

  • Glucose - 111
  • A1C - 5.7
  • LDL - 131
  • HDL - 53
  • Ratio - 3.9
  • Non-HDL - 152
  • Total Cholesterol - 205
  • Triglycerides - 106
September 2016

  • Glucose - 138
  • A1C - 5.9
  • LDL - 110
  • HDL - 43
  • Ratio - 3.9
  • Non-HDL - 173
  • Total Cholesterol - 216
  • Triglycerides - 314
December 2018

  • Glucose - 88
  • A1C - 5.8
  • LDL - 129
  • HDL - 57
  • Ratio - 3.5
  • Non-HDL - 144
  • Total Cholesterol - 201
  • Triglycerides - 73
Trends

  • Glucose - 104, 110, 111, 138, 88
  • A1C - 5.7, 5.9, 5.8
  • LDL - 137, 131, 110, 129
  • HDL - 44, 53, 43, 57
  • Ratio - 4.7, 3.9, 3.9, 3.5
  • Non-HDL - 162, 152, 173, 144
  • Total Cholesterol - 206, 205, 216, 201
  • Triglycerides - 126, 106, 314, 73


There's no doubt in my mind that I was on my way to being diabetic before I started paying attention to my sugar and carb intake.  I recently spoke with a dietician that we have access to at our work and she asked me what I thought was an interesting question - "What was appealing about the Ketogenic diet to make you want to do it?"  This is something we've discussed in here but I think it's an important thing to reiterate - for me, it simply boiled down to something that I felt I could do and wanted to do.  She said, that's a key no matter which "diet" you picked.  If you don't want to do it or you find it a struggle then you most likely won't stick with it.  And I agree with her.  I don't find eating Keto to be restricting to me and I enjoy it.

The two things that she focused on that she seemed to think was a negative was my LDL number and she wanted to make sure I'm getting enough fiber.  I think both are valid concerns, probably the fiber more than the LDL number.  Either way, I feel great, still ugly but I'm losing my Dad bod and very happy with everything right now.  I won't say you can't do the same going Vegetarian or eating a Mediterranean diet or even something else but for me Keto is something I can stick to and appears to be working for me and my health.

 
So it's been 5-6 weeks since I started Keto. Lost about 10 pounds so far. For the past few days I have been really craving pizza so I fired up the Googles and came across this FatHead Pizza recipe.

HFS....it was so damn good and exactly what I needed...wish I could have washed it down with a cold beer but had to settle for ice water instead. Had a side salad with some Avocado also. Would have loved to have more pizza because it tasted so damn good but I stopped at 4 pieces (square, not wedges). 

Fathead Pizza....GOOD!

 
Started Keto on the 1st (my wife has been in it for a few months so she is guiding me) and I’ve already lost 10 pounds. First week was definitely rough at times (low energy and achy times) but it seems like it’s getting easier now. I’m a tad over 6’ and would like to get down to 185. 15 pounds to go and based on the first 2 weeks feel pretty confident I’ll get there in time. I also weight train 4 times a week and don’t drink anything but water or almond milk. Hardest part for me was giving up sugar. It really is the white devil 

 
Black dotting for reference. I turned 49 in December, and promised myself I would roll into my 50s with a changed strategy for eating/health. 48 hours into a 5 day fast, then IF/Keto, with weekly 24-48 hour fasts.

If I write it down, it's official.

 
Middle of week 4 on this thing.  Second time in a year.  Last year I fell off the wagon after my big cheat day.  Need to avoid doing that again this year.  

I'm not really weighing myself, but can feel the difference.  I weigh in Monday, the day after my super bowl party where I don't expect to eat perfect, so that will be interesting.  

I am having the same issues in week 4 that I had last year, and all I can think about is food I shouldn't be eating.  I know I'm down at least 15 pounds, but have a long way to go.  I need to lose at least 50 more.

I'm pretty committed to being in a totally different place health wise come January 1st next year than I was on January 1st 2019.  I need to find a way to overcome the mental stuff.  My body doesn't need the bad food, but my mind can't stop thinking about it.  Sugar addiction sucks.

 
I just had a lovely sandwich (first food of the day) of provolone cheese as the "bun" and canadian bacon.

I'm not going hardcore, under 20 grams of carbs, Keto but I'm doing more of a mild Keto.  Shooting to keep carbs under 50 grams a day....most days.

 
culdeus said:
Relevant for here.  Considering Keto is now pushing people's protein consumption down it is good to consider what is a good upper limit. 

https://www.ncbi.nlm.nih.gov/m/pubmed/29497353/?i=1&from=/trending
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Wouldn't it be the opposite?  If people are passing on the potato chips, french fries, bread, etc....and now eating bacon, cottage cheese, beef jerky, etc....I would think their protein intake would increase.

Fiber would definitely go down which should be watched, imo.

 
eoMMan said:
Wouldn't it be the opposite?  If people are passing on the potato chips, french fries, bread, etc....and now eating bacon, cottage cheese, beef jerky, etc....I would think their protein intake would increase.

Fiber would definitely go down which should be watched, imo.
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The overwhelming shift in the protocol in last 2-3 years is to put hard cap on protein consumption as a proxy for gluconeogenesis keto kickout.  Seeking out a reasonable number for those trying to make gains has been something of a little controversial.  

 
eoMMan said:
Wouldn't it be the opposite?  If people are passing on the potato chips, french fries, bread, etc....and now eating bacon, cottage cheese, beef jerky, etc....I would think their protein intake would increase.

Fiber would definitely go down which should be watched, imo.
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Culdeus has it covered but a point here - this is one of the misconceptions (even one that I had a while back) around Keto - it's definitely not "eat as much protein as you want".  The best way to describe it is to eat as much protein as you need to maintain your lean muscle mass - The reason for this is too much protein can knock you out of ketosis..  I think the recommendation varies but is usually around .8 grams of protein per kilogram of body mass for normal weight individuals and can be as high as 1.4-1.6 grams of protein per kilogram of body mass for overweight individuals.  Obviously everyone is unique so your number will be different from mine. 

Culdeus article is for gains and for those folks tracking this can be important.  For me, this is another item where I try and be conscious of it but I don't track it at all.  Too much of a pain to do IMO.

 
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AAABatteries said:
Culdeus has it covered but a point here - this is one of the misconceptions (even one that I had a while back) around Keto - it's definitely not "eat as much protein as you want".  The best way to describe it is to eat as much protein as you need to maintain your lean muscle mass - The reason for this is too much protein can knock you out of ketosis..  I think the recommendation varies but is usually around .8 grams of protein per kilogram of body mass for normal weight individuals and can be as high as 1.4-1.6 grams of protein per kilogram of body mass for overweight individuals.  Obviously everyone is unique so your number will be different from mine. 

Culdeus article is for gains and for those folks tracking this can be important.  For me, this is another item where I try and be conscious of it but I don't track it at all.  Too much of a pain to do IMO.
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I would probably argue protein is the easiest macro to calculate and track.  

Carbs and fiber out of fruits and vegetables can be really hard to manage

 
"Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal."

I had to chuckle when I read this because I immediately thought of @Cunk and his epic post about eating almonds off his pillow during the night.   :lmao:

I don't think I'll ever be going back to 6 small meals a day.  I like IF better as it fits well with my overall laziness.

 
culdeus said:
Relevant for here.  Considering Keto is now pushing people's protein consumption down it is good to consider what is a good upper limit. 

https://www.ncbi.nlm.nih.gov/m/pubmed/29497353/?i=1&from=/trending
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 I just started reading The Longevity Diet by Valter Longo, who was involved in pioneering a lot of the research on longevity studies and the use of fasting to promote autophagy.

The long and short regarding protein, is he reccomends the same 20-25g an hour after intensive workouts, but his daily recs are much, much lower than the upper limit of that paper: 0.3mg/kg adjusted for body fat vs lean muscle mass. I didn't see a range of how much excess leads to problems.

He says that excess protein (especially from animal sources) activates key genes and pathways linked to aging and disease processes ( cancer, diabetes, heart disease) like TOR-S6K and IGF-1.

He also recommends a plant-based diet and he has got me thinking about doing vegan keto, but, honestly, that sounds like a real hassle.

 
I've gone from 220 to 210 in about 3 weeks on a low carb diet.  I'm tracking what I eat using My Fitness Pal and my total carbs (not calculating net carbs) hover around 50g per day and never going over 100g.  Anyway, this past week it seems I have the "low carb flu" - headaches, tired, lethargic, etc. - how long does this typically last?

 
Steeler said:
I've gone from 220 to 210 in about 3 weeks on a low carb diet.  I'm tracking what I eat using My Fitness Pal and my total carbs (not calculating net carbs) hover around 50g per day and never going over 100g.  Anyway, this past week it seems I have the "low carb flu" - headaches, tired, lethargic, etc. - how long does this typically last?
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http://www.keerock.com/keeto.htm

I just read through @Keerock keto page - great information!  It seems my sodium and potassium levels have been too low over the last several days/weeks based on my fitness pal (it doesn't list magnesium)... I'll have to check into potassium / magnesium supplements and drink a lot more water.

 
ProstheticRGK said:
 I just started reading The Longevity Diet by Valter Longo, who was involved in pioneering a lot of the research on longevity studies and the use of fasting to promote autophagy.

The long and short regarding protein, is he reccomends the same 20-25g an hour after intensive workouts, but his daily recs are much, much lower than the upper limit of that paper: 0.3mg/kg adjusted for body fat vs lean muscle mass. I didn't see a range of how much excess leads to problems.

He says that excess protein (especially from animal sources) activates key genes and pathways linked to aging and disease processes ( cancer, diabetes, heart disease) like TOR-S6K and IGF-1.

He also recommends a plant-based diet and he has got me thinking about doing vegan keto, but, honestly, that sounds like a real hassle.
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The problem with this thought is that eating rice and beans vs. eating a chicken breast is for all intents a tie from an amino acid situation.

So what is it specifically about excess animal protein that is problematic here above plant protein? 

I would say to this "prove to me I can overeat beans and not get similar effects"

 
ProstheticRGK said:
 I just started reading The Longevity Diet by Valter Longo, who was involved in pioneering a lot of the research on longevity studies and the use of fasting to promote autophagy.

The long and short regarding protein, is he reccomends the same 20-25g an hour after intensive workouts, but his daily recs are much, much lower than the upper limit of that paper: 0.3mg/kg adjusted for body fat vs lean muscle mass. I didn't see a range of how much excess leads to problems.

He says that excess protein (especially from animal sources) activates key genes and pathways linked to aging and disease processes ( cancer, diabetes, heart disease) like TOR-S6K and IGF-1.

He also recommends a plant-based diet and he has got me thinking about doing vegan keto, but, honestly, that sounds like a real hassle.
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I was listening to a podcast about this guy and reading his website some.  I don’t have enough facts to speak to it so I need to see the science and digest it.  

What I found “funny” is the guy talking about him on the Podcast and longevity diet is a Vegan proponent but as you (and he stated) that is for EXCESS protein and not “necessary” protein.  

They (the vegan community) tend to deemphasize that part and the part where true Keto limits protein too.  To be fair, that’s just the medical side of things and doesn’t address moral and environmental concerns.

Also of note, I read that he isn’t a true vegan as he eats fish.  

The final thing that I question is the risk factor.  I’d probably never go vegan but if you told me my percentage chance of certain cancers goes from 1% to 5-10% then you have my attention.  Most of the studies I’ve seen show it going from like 1% to 1.5% or 4% to 4.3%.  That’s a big increase from normal but not enough to convince me that it’s something I just have to do.  

Either way - please continue to share what you learn as I want to educate myself as much as possible.

 
culdeus said:
The problem with this thought is that eating rice and beans vs. eating a chicken breast is for all intents a tie from an amino acid situation.

So what is it specifically about excess animal protein that is problematic here above plant protein? 

I would say to this "prove to me I can overeat beans and not get similar effects"
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You beat me to it as you were more succinct and I was rambling - exactly.  And not only that, but like I said, you also have to show me its enough of a risk that I do something about it.  Hell, I could probably show that living in the smog of NYC is a greater risk to longevity than X excess grams of animal protein - are you willing to move because of it?

 
And further - I’d rather someone on either side of the animal protein debate give me the information without their bias and trying to scare me in to something they believe.  I’m much more persuaded right now by the moral issues of eating animal protein than the health issues when it comes to the idea of being vegan/vegetarian.

@Long Ball Larry may want to chime in here.  And if not I just enjoy looking at his avatar and reading his alias.

 
culdeus said:
The problem with this thought is that eating rice and beans vs. eating a chicken breast is for all intents a tie from an amino acid situation.

So what is it specifically about excess animal protein that is problematic here above plant protein? 

I would say to this "prove to me I can overeat beans and not get similar effects"
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There are two parts to his diet: the Longevity Diet which is everyday maintenance diet, and the Fasting Mimicking diet, which is meant to be done in 5-day cycles and mimics water fasting in the health effects to the body in boosting immune system, stimulating autophagy, initiating stem cell activation and normalizing BG, lipids, etc.

 According to this book: protein from any source is bad. He advocates pretty strict limiting of protein and simple carbs in both diets. Apparently, excess protein activates growth hormone receptor, that in turn activates genes: TOR-S6K and IGF-1 (excess sugar activates similar genes RAS and PKA) and these genes are known to contribute to aging in cells. He doesn't delineate the path for each amino acid, but mentioned 2 specifically that were highly concentrated n meat that were most metabolically active in activating the bad gene sequence.

[sidenote: i don't speak biochem, and the author doesn't define what "aging" in cells consists of- just that it's bad and the aging process in cells is clearly understood to be linked with disease. The guy is a leading clinical researcher and was second in line to win the Nobel this year in his field, so, I give him the benefit of the doubt that his research is on the level. There are a bunch of white papers and studies cited that I haven't dived into.]

 
AAABatteries said:
I was listening to a podcast about this guy and reading his website some.  I don’t have enough facts to speak to it so I need to see the science and digest it.  

What I found “funny” is the guy talking about him on the Podcast and longevity diet is a Vegan proponent but as you (and he stated) that is for EXCESS protein and not “necessary” protein.  

They (the vegan community) tend to deemphasize that part and the part where true Keto limits protein too.  To be fair, that’s just the medical side of things and doesn’t address moral and environmental concerns.

Also of note, I read that he isn’t a true vegan as he eats fish.  

The final thing that I question is the risk factor.  I’d probably never go vegan but if you told me my percentage chance of certain cancers goes from 1% to 5-10% then you have my attention.  Most of the studies I’ve seen show it going from like 1% to 1.5% or 4% to 4.3%.  That’s a big increase from normal but not enough to convince me that it’s something I just have to do.  

Either way - please continue to share what you learn as I want to educate myself as much as possible.
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Yeah, I'd say read the book. He goes over his methodology and what led him to develop the diet. The clues in his research that made him think to test further in certain areas. The claim he makes is that this diet should extend your life roughly 30 years (how do you quantify that?) and give you good health during that time, instead of just extending your wheelchair/having your butt wiped years.

he goes through each disease process and the specifics of how the prevention works: cancer, vascular disease, diabetes, alzheimer's. The chapters are short, but I didn't want to go through and try to condense his stuff. Already, I have more questions than answers from reading this. But, the guy is widely respected as a leader in his field and makes a pretty compelling case for his diet.

 
AAABatteries said:
And further - I’d rather someone on either side of the animal protein debate give me the information without their bias and trying to scare me in to something they believe.  I’m much more persuaded right now by the moral issues of eating animal protein than the health issues when it comes to the idea of being vegan/vegetarian.

@Long Ball Larry may want to chime in here.  And if not I just enjoy looking at his avatar and reading his alias.
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I know that I owe you some info.  

Consuming foods high in animal protein, saturated fat, eggs and dairy leads to an increased risk of developing non-Hodgkin's lymphoma (NHL), a cancer that attacks the lymphatic system, part of the body's immune system, Yale researchers have found. https://www.sciencedaily.com/releases/2004/03/040309072619.htm
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of course, that's a good hodgkins.  ok, maybe not good.  but better.

unaware of effects on groat's disease, though I've heard **** Groat ate a side of beef a day.

But more seriously, here are the types of things that make me eschew animal protein in favor of plant protein.

https://nutritionfacts.org/2018/02/08/the-effect-of-animal-protein-on-the-kidneys/
 

The consumption of animal fat can actually alter the structure of the kidney, and animal protein can deliver an acid load to the kidneys, increase ammonia production, and damage the sensitive kidney cells.

Short-term studies have indicated that “substituting soy protein for animal protein is associated with less hyperfiltration and [protein leakage]…therefore slowing deterioration of renal function.” However, the long-term effect had not been adequately studied, until 2014. A six-month double-blind, randomized, placebo-controlled trial compared the effects of soy and dairy protein on renal function and determined that “the consumption of whole soy tended to preserve renal function compared with milk placebo in individual with lowered renal function.” Similar results were reported in diabetics. Even just giving isolated soy protein appeared to make things better, compared to dairy protein which made things worse.

What is going on? Why does animal protein cause that overload reaction, but plant protein doesn’t? The renal reaction appears to be an inflammatory response triggered by the animal protein. We know this because administration of a powerful anti-inflammatory drug abolished the hyperfiltration,  protein leakage response to meat ingestion. Kidney stress has been shown to escalate in response to a meat meal, but that stress level remains low during the meal when supplemented with an anti-inflammatory drug. This confirms the role of inflammation in the impact of animal protein on our kidneys.
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https://nutritionfacts.org/2017/04/11/what-animal-protein-does-in-your-colon/

It’s been estimated that with a typical Western diet, up to 12 grams of protein can escape digestion, and when it reaches the colon, it can be turned into toxic substances like ammonia. This degradation of undigested protein in the colon is called putrefaction; so, a little meat canactually end up putrefying in our colon. The problem is that some of the by-products of this putrefaction process can be toxic.

It’s generally accepted that carbohydrate fermentation—the fiber and resistant starches that reach our colon—results in beneficial effects because of the generation of short-chain fatty acids like butyrate, whereas protein fermentation is considered detrimental. Protein fermentation mainly occurs in the lower end of colon and results in the production of potentially toxic metabolites. That may be why colorectal cancer and ulcerative colitis tend to happen lower down—because that’s where the protein is putrefying.

Probably the simplest strategy to reduce the potential harm of protein fermentation is to reduce dietary protein intake. But the accumulation of these toxic by-products of protein metabolism may be attenuated by the fermentation of undigested plant matter. In my video, Bowel Wars: Hydrogen Sulfide vs. Butyrate, you can see that a study out of Australia showed that if you give people foods containing resistant starch, you can block the accumulation of potentially harmful by-products of protein metabolism. Resistant starch is resistant to small intestine digestion; and so, it makes it down to our colon where it can feed our good bacteria. Resistant starch is found in cooked beans, split peas, chickpeas, lentils, raw oatmeal, and cooled cooked pasta (like macaroni salad). Apparently, the more starch that ends up in the colon, the less ammonia that is produced.

Of course, there’s protein in plants too. The difference is that animal proteins tend to have more sulfur-containing amino acids like methionine, which can be turned into hydrogen sulfide in our colon. Hydrogen sulfide is the rotten egg gas that may play a role in the development of the inflammatory bowel disease, ulcerative colitis (see Preventing Ulcerative Colitis with Diet).
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https://nutritionfacts.org/video/animal-protein-compared-cigarette-smoking/

 IGF-1—insulin-like growth factor 1—this cancer-promoting growth hormone, released in excess amounts by our liver when we eat animal protein. So, men and women who don’t eat meat, egg whites, or dairy proteins have significantly lower levels circulating within their bodies.

Switching people to a plant-based diet can significantly lower IGF-1 levels within just 11 days, markedly improving the ability of women’s bloodstreams to suppress breast cancer growth, and then kill breast cancer cells off.
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culdeus said:
The problem with this thought is that eating rice and beans vs. eating a chicken breast is for all intents a tie from an amino acid situation.

So what is it specifically about excess animal protein that is problematic here above plant protein? 

I would say to this "prove to me I can overeat beans and not get similar effects"
Click to expand...
it is relative to the way that our bodies metabolize animal vs. plant proteins.

carbohydrate fermentation—the fiber and resistant starches that reach our colon—results in beneficial effects because of the generation of short-chain fatty acids like butyrate, whereas protein fermentation is considered detrimental. Protein fermentation mainly occurs in the lower end of colon and results in the production of potentially toxic metabolites. That may be why colorectal cancer and ulcerative colitis tend to happen lower down—because that’s where the protein is putrefying.

Probably the simplest strategy to reduce the potential harm of protein fermentation is to reduce dietary protein intake. But the accumulation of these toxic by-products of protein metabolism may be attenuated by the fermentation of undigested plant matter. In my video, Bowel Wars: Hydrogen Sulfide vs. Butyrate, you can see that a study out of Australia showed that if you give people foods containing resistant starch, you can block the accumulation of potentially harmful by-products of protein metabolism. Resistant starch is resistant to small intestine digestion; and so, it makes it down to our colon where it can feed our good bacteria. Resistant starch is found in cooked beans, split peas, chickpeas, lentils, raw oatmeal, and cooled cooked pasta (like macaroni salad). Apparently, the more starch that ends up in the colon, the less ammonia that is produced.

Of course, there’s protein in plants too. The difference is that animal proteins tend to have more sulfur-containing amino acids like methionine, which can be turned into hydrogen sulfide in our colon. 
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i have no dog in the keto fight, just responding to AAA's shout out.  just sharing the research that i have seen regarding animal vs. plant protein.

 
Down to 193 as of this morning. That's 20 pounds in a little over a month. 1 more month and I'll be ready to play a buff Avenger in the MCU. ;)

 
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ProstheticRGK said:
Black dotting for reference. I turned 49 in December, and promised myself I would roll into my 50s with a changed strategy for eating/health. 48 hours into a 5 day fast, then IF/Keto, with weekly 24-48 hour fasts.

If I write it down, it's official.
Click to expand...
So, something like 10 days in, stepped on the scale this AM, just out of curiosity... down at least 14 lbs., probably more. Still have months to go, but that was pretty cool.

i'm doing straight keto/IF. I'm incredibly curious about the low protein/low carb Longevity and Fasting Mimicking Diet, but it seems like way more than I want to try atm. Trying to limit protein some, esp with the studies that show excess will kick you out of ketosis.

@AAABatteries what kind of foods do you bulk on to keep protein down?

 
ProstheticRGK said:
@AAABatteries what kind of foods do you bulk on to keep protein down?
Click to expand...
Salads, soups, cheese, green veggies, eggs - obviously some protein in there but those are staples.  The other thing I’ve found that works great is fat bombs.  My wife bought me a fat bomb cookbook for Xmas.  I’ve made a few of both the sweet and savory fat bombs and they are delicious and really help me with IF.

My favorite one that is super easy to make has: cream cheese, butter, cheese, chopped jalapeños - cover in bacon or walnuts (or both) - if you don’t want that much protein you could make them “naked” or even use something like chia seed for extra fiber.

 
ProstheticRGK said:
So, something like 10 days in, stepped on the scale this AM, just out of curiosity... down at least 14 lbs., probably more. Still have months to go, but that was pretty cool.

i'm doing straight keto/IF. I'm incredibly curious about the low protein/low carb Longevity and Fasting Mimicking Diet, but it seems like way more than I want to try atm. Trying to limit protein some, esp with the studies that show excess will kick you out of ketosis.

@AAABatteries what kind of foods do you bulk on to keep protein down?
Click to expand...
I’m curious about the longevity diet too but so far I haven’t found anything too compelling to attempt it.  I may be wrong here but it seems like Longo and Keto proponents are somewhat on the same page although for different reasons - he seems to be more fruit/veggies and less animal protein but he’s not zero animal protein.  He’s looking at it through a cancer/longevity lense and Keto-ians through a ketosis lense.  

Here’s the thing though- I’m not going to spend time slamming Longo when I think the obvious bad guy in the room is sugar and starches.  Having said that, I made a comment in Otis’ thread that applies here.  I need the science on longevity to really show their work for me to make some drastic change - if my average lifespan goes from 74.5 to 74.7 I’m not sure that’s a great trade off to not enjoy what I’m eating.

 
AAABatteries said:
I’m curious about the longevity diet too but so far I haven’t found anything too compelling to attempt it.  I may be wrong here but it seems like Longo and Keto proponents are somewhat on the same page although for different reasons - he seems to be more fruit/veggies and less animal protein but he’s not zero animal protein.  He’s looking at it through a cancer/longevity lense and Keto-ians through a ketosis lense.  

Here’s the thing though- I’m not going to spend time slamming Longo when I think the obvious bad guy in the room is sugar and starches.  Having said that, I made a comment in Otis’ thread that applies here.  I need the science on longevity to really show their work for me to make some drastic change - if my average lifespan goes from 74.5 to 74.7 I’m not sure that’s a great trade off to not enjoy what I’m eating.
Click to expand...
Yeah, for now, I am interested, and especially because what he says backs up all the keto info out there. Reduce carbs/eliminate simple carbs and reduce protein. I like the keto diet because it's a ton easier for me to meal plan and stick with for fat loss. I may adopt his Longevity Diet with periodic Fasting Mimicking Diet for permanent lifestyle change, when I hit maintenance. I might even try his fasting mimicking diet instead of water fasts and keep some info for comparison. I plan on doing 72 hour fasts at least once per month, if not twice.

In the book, Longo says his diet should extend your healthy, productive years by 30. There's no way to qualify/quantify that, though, without human studies that last for generations, as far as I can see. He extrapolates off animal studies, though: baker's yeast, fruit flies, mice and monkeys. They saw those results in the animal studies. So, even though it's never a sure thing to extrapolate the numbers, I'd bet on the side of a fairly significant increase in longevity and function. He also has data from several pockets of extremely long-lived people who naturally adhered to the standards of his diet. Also, he has a ton of data that proves pretty conclusively that the gene sequence activations he describes are directly responsible for huge increases in cancer, diabetes, vascular disease, alzheimer's and autoimmune disorders. 

 
Please link to anything you find.  I’m wondering if modified Keto could get you most of the way to his “longevity”.  I’m guessing the 30 years is in comparison to SAD?

 
Can anyone recommend a "clean" Bouillon?  I found the Better Than Bouillon brand but it lists these ingredients: Hydrolyzed Corn Protein,
Maltodextrin, Canola Oil, Corn Syrup Solids

Am I overthinking it here?  Is Better Than Bouillon the best option for Keto?

 
Sugarless and flourless cookie recipe:

INGREDIENTS

1 cup creamy peanut butter or almond butter

8 ounces pitted  dates ( 1 cup packed dates)

2 teaspoons vanilla extract

1 egg

8 ounces melted dark chocolate

roasted peanuts, for topping (optional)

INSTRUCTIONS

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

2. In the bowl of a food processor, combine the peanut butter, dates, and vanilla. Pulse until well combined and no large chunks of dates remain. Add the egg and pulse to combine. Roll the dough 14-15 balls and place on the prepared baking sheet. Using a fork, gently press down on each dough ball to flatten and create a cross hatch pattern. Transfer to the oven and bake for 9-10 minutes. It's important not to over bake these cookies, so set a timer!

3. Remove the cookies from the oven and let cool. To make dipping easier, freeze the cookies for 10-15 minutes. Then drizzle or dip the cookies in chocolate and sprinkle with peanuts. Eat...or let the chocolate harden and store in an airtight container for up to 4 days.

 
Blueberry Muffins

Ingredients:

3/4 cup almond flour- 15 carbs- 6 net
1/4 cup psyllium husk- 16 carbs 2 net
1 cup blueberries- 21 carbs 17 net
5 oz cream cheese softened.- 5 carbs
1 tsp salt
1.5 tsp baking powder
1 tbsp cinnamon
3 tbsp grated cheese (I used a 3 cheese blend) I know this sounds weird, but you don't taste the cheese and it gives it a muffin texture like nothing else I've ever used.
5 eggs
2/3 cup brown sugar swerve

Instructions:

  1. Mix eggs and sweetener together until smooth
  2. Mix in cream cheese
  3. In separate bowl mix all the dry ingredients
  4. Add dry ingredients to wet and mix
  5. Stir in blueberries
  6. Fill muffin cups
  7. Bake at 350 for 35-40 minutes
2 net carbs each

 
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