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General Discussion => Throw Down the Gauntlet => Topic started by: jane x on January 07, 2018, 12:34:12 PM

Title: Keto & Low-Carb Challenge
Post by: jane x on January 07, 2018, 12:34:12 PM
Anyone up for a keto or low-carb challenge?

I've been at 30 carbs for 2 days and I'm going to work hard to get down to 20 to make sure that I'm in keto and to see how the 20 limit works on my body.  I have a lot of weight to lose so I'm looking to do this for a while.  In time I'd like to see what my carb threshold is for continued weight loss.

I just had to defend/explain my decision to cut back on cabbage on the weight loss thread and it made me realize that I need a place to talk about the idiosyncrasies of low-carb/keto.  I realize it sounds pretty funny and a little crazy to talk about cutting back on cabbage in order to lose weight!
Title: Re: Keto Challenge
Post by: SlowlyButSurely on January 10, 2018, 09:33:21 AM
I'm keto-curious, but not in a place right now where I think it's realistic for me. I'm a vegetarian (vegan for January), and I travel a lot for work, which means I frequently have limited food options.

But I'm thinking to give it a try at some point when I have several weeks in a row at home, just to see what it's like. I'd be curious to hear about your experiences, and I'm happy to cheer you on!
Title: Re: Keto Challenge
Post by: mxt0133 on January 10, 2018, 09:54:22 AM
When you say 20, I assume 20 grams of carbs, is that total or net carbs?

Why are you trying to cut down cabbage, it's one of the lowest net carbs per 100g, lower than broccoli or kale?

Good luck on the kedo diet, if weight loss is your goal also give fasting a try or intermittent fasting, once your body is keto adjusted.

Title: Re: Keto Challenge
Post by: jane x on January 10, 2018, 11:10:11 AM
When you say 20, I assume 20 grams of carbs, is that total or net carbs?

Why are you trying to cut down cabbage, it's one of the lowest net carbs per 100g, lower than broccoli or kale?

Good luck on the kedo diet, if weight loss is your goal also give fasting a try or intermittent fasting, once your body is keto adjusted.

I think I was just doing cabbage because it's easy and tasty.  But I was assuming that cabbage was the same as romaine in terms of carbs so I was just really surprised to find out they are not.  Since then I have added broccoli, which is a little bit higher in carbs but a lot more filling and satisfying.  And I'm guessing more nutritious?  I've also added lots more salads which are good fillers, take a while to eat so they are good for snacks, and add water and fiber to my diet.  And I'm still eating a bit of cabbage too. 

So far I'm just tracking overall carbs because I'm not weighing or measuring my food so I'm pretty sure that my eyeball estimates are overly generous.  Once I get my kitchen scale I'll be tracking net carbs. 

Does anyone have good recommends for a carb tracker?

I've been using My Fitness Planner but it doesn't track net carbs. 

Title: Re: Keto Challenge
Post by: mxt0133 on January 11, 2018, 01:10:16 AM

So far I'm just tracking overall carbs because I'm not weighing or measuring my food so I'm pretty sure that my eyeball estimates are overly generous.  Once I get my kitchen scale I'll be tracking net carbs. 


Before I got a kitchen scale I tried my best to measure how much I was eating, oz, cup, tbsp, ect.  Because I was estimating I added 10-20% to be generous.  When my scale came I found out I was way off, I was severely underestimating what my food intake was.  So I highly recommend using a scale to measure everything until you get a good feel of what amounts you are actually eating.  One way is to take small amounts, measure it, then put it in your hand and see how it fits and weighs.  After a few times visual and muscle memory will help your estimate improve.

I'm curious to know how accurate your estimates are vs measuring what you actually eat.  For most people they severely underestimate how much they think they are eating, I forget the study but it found that people are good at estimating small amounts but as the amounts get larger the amount we underestimate by increases.  So basically measuring 1 oz of something, most people get pretty close but when it goes to up 5 or 10 oz people begin to increasingly underestimate.

Title: Re: Keto Challenge
Post by: jane x on January 11, 2018, 11:07:36 AM

So far I'm just tracking overall carbs because I'm not weighing or measuring my food so I'm pretty sure that my eyeball estimates are overly generous.  Once I get my kitchen scale I'll be tracking net carbs. 


Before I got a kitchen scale I tried my best to measure how much I was eating, oz, cup, tbsp, ect.  Because I was estimating I added 10-20% to be generous.  When my scale came I found out I was way off, I was severely underestimating what my food intake was.  So I highly recommend using a scale to measure everything until you get a good feel of what amounts you are actually eating.  One way is to take small amounts, measure it, then put it in your hand and see how it fits and weighs.  After a few times visual and muscle memory will help your estimate improve.

I'm curious to know how accurate your estimates are vs measuring what you actually eat.  For most people they severely underestimate how much they think they are eating, I forget the study but it found that people are good at estimating small amounts but as the amounts get larger the amount we underestimate by increases.  So basically measuring 1 oz of something, most people get pretty close but when it goes to up 5 or 10 oz people begin to increasingly underestimate.

I suspect I'm underestimating by quite a bit!  I saw Costco has a scale on sale and I'm going to try to make it out there today.

Tomorrow is weigh in day and I'm nervous.  It will be one week of me being low-carb (not sure if I've been in keto) and even though Atkins warns that starting Induction before or during your period will delay weight loss, I'm still hoping to see some.  If I don't see any, I'll be disappointed.  I'm trying to lower my expectations today so that I don't go into a funk tomorrow if the weight hasn't budged.

On a separate note - I started logging with Carb Manager yesterday and so far like it better than MFP.  You can track net carbs, and other micro/macros (?), and you get a cool dashboard visual of all your food info.  There's a pie chart for the big 3, fat/carbs/protein, there's a running total of net/fiber/total carbs for the day, and you also get net carbs on every line item.  Plus, the food you eat is represented in pics so you get to see everything you ate for the day.  I'm switching over and will be using this from now on.  It also has other features for steps, exercise, and other stuff but I haven't used them yet.
Title: Re: Keto Challenge
Post by: jane x on January 12, 2018, 05:35:08 PM
I picked up the kitchen scale at Costco and it's very nifty.  Surprisingly, my estimated measurements had been pretty accurate.  So it hasn't really changed my portion sizes.  But I feel more comfortable knowing where I am, nutrition-wise, and that the numbers are reliable.   

Weighed in today and I'm down 3.5 lbs for my first week of Induction.  I have to admit I was hoping for more after hearing stories of people losing 10 lbs in their first week.  But when I take into consideration that I was on my cycle, and that I'm a 50 year old woman (all of which lead to slower weight loss), 3.5 lbs seems like very good progress.  So I'm declaring it a big success.  I want to stay positive and encouraging towards myself and my body.

Did some prep food last night - shredded a roasted chicken and prepped lots of veggies.  Today's lunch was a breeze.

Tonight I will do some prepping for breakfast things because that's been my sticking point.  I just don't get hungry until around noon and then it throws my day off schedule because I'm eating my lunch at 3pm and then I still feel full from dinner when I go to bed.  I'm hoping having some yummy food prepped (sliced mushrooms, chopped bacon, etc), that I'll be motivated to cook and eat breakfast earlier. 
Title: Re: Keto Challenge
Post by: furrychickens on January 13, 2018, 05:07:02 AM
Iíve been keto for a year now, so Iíd be happy to try and answer questions or help troubleshoot. Fair warning, Iím definitely close to carnivore keto, especially this time of year when I donít have my own homegrown veggies. Store veggies just arenít as satisfying, but Iím trying to be better about greens. Might start growing my own micro greens (I love sunflower and pea greens) when I donít need my grow light space for main season crops.

I donít do formal carb tracking, I do ďlazy ketoĒ which means I stick to the approved foods list and keep portions of anything like nuts or berries quite low. It works quite well for me as long as I keep my alcohol consumption down.

I also avoid all fake sugar, unlike many folks on keto. Iím very skeptical of the net carb approach with non-nutritive sweeteners, and besides my body canít tolerate any of them. Also, they donít help you get past your sugar/carb addiction. I eat only real foods and avoid all meal replacement products pushed by Atkins or other companies.

Most important tip for low carb is electrolytes! You need a lot of them. Keto gains has a good article about them.

For vegetarian/vegan keto there is also a Facebook group that Iíve heard is decent.

I have a copy of the New Atkins on my desk Iíve been slowly reading but Iím not super familiar with their induction and phases structure. I just started keto by eliminating everything carbs and starting to supplement sodium, potassium, and magnesium to avoid the keto flu. Iíve had to adjust that a fair amount recently.

If anyone is interested in a keto group on Facebook that has very high quality advice as long as youíre okay with some adult humor, etc, PM me.
Title: Re: Keto Challenge
Post by: furrychickens on January 13, 2018, 06:11:06 AM
I picked up the kitchen scale at Costco and it's very nifty.  Surprisingly, my estimated measurements had been pretty accurate.  So it hasn't really changed my portion sizes.  But I feel more comfortable knowing where I am, nutrition-wise, and that the numbers are reliable.   

Weighed in today and I'm down 3.5 lbs for my first week of Induction.  I have to admit I was hoping for more after hearing stories of people losing 10 lbs in their first week.  But when I take into consideration that I was on my cycle, and that I'm a 50 year old woman (all of which lead to slower weight loss), 3.5 lbs seems like very good progress.  So I'm declaring it a big success.  I want to stay positive and encouraging towards myself and my body.

Did some prep food last night - shredded a roasted chicken and prepped lots of veggies.  Today's lunch was a breeze.

Tonight I will do some prepping for breakfast things because that's been my sticking point.  I just don't get hungry until around noon and then it throws my day off schedule because I'm eating my lunch at 3pm and then I still feel full from dinner when I go to bed.  I'm hoping having some yummy food prepped (sliced mushrooms, chopped bacon, etc), that I'll be motivated to cook and eat breakfast earlier.

Everyoneís weight loss is individual. Iíve only lost 25 pounds over an entire year, for example. And my weight loss lately has been very slow, around a pound a month tops, despite easily having 20+ more pounds to shed. View keto as a permanent lifestyle change that heals your body from all of the inflammation high carbs causes, gives you more even energy, and improves overall health. The weight loss is a side effect, not the primary benefit :)

Eat only when youíre hungry. And youíre sure that youíre properly hydrated, as dehydration can cause hunger pangs.

Itís normal for folks on keto to not be hungry in the morning. Many folks in my main keto group drop morning meals altogether and donít eat until noon or sometimes even later. As your body adjusts to fat as the primary fuel, you have a much more stable form of energy in the blood than the blood sugar swings of higher carb eating. Because of how common dropping morning meals is, many people end up doing de facto 8/16 intermittent fasting because theyíre only eating between noon to 7-8PM.

Also, who says your first meal of the day has to be breakfast? Or, if you love traditional keto breakfast foods like bacon and eggs, but donít eat until noon - why force a lunch at 3? Etc.

The only time folks on keto need to force themselves to eat is that some peopleís calorie intake gets too low and they stall from being too far in a calorie deficit. This seems relatively rare but it does happen. Since youíre 1) losing and 2) very early on donít sweat it. Also, a stall is defined as a period of more than a month without weight loss.

I am up at 5AM every day. I used to be *starving* by 6:30 when was done with all my PT exercises and morning chores for the animals. But lately Iím not hungry until 8:30 at the earliest, so Iíve switched my morning routine around to accommodate that. This usually makes my lunches more of a snack, but every day is different. Listen to what your body tells you and donít force it into a schedule it doesnít want to be in.

Hope this helps!
Title: Re: Keto Challenge
Post by: ROF Expat on January 13, 2018, 11:21:29 AM
Jane x,

Are you testing to see if you're in ketosis? 

I've been doing a ketogenic diet for about ten months (down about 30 pounds).  In my experience, if you're trying to stay in ketosis, you can probably still eat as much cabbage as you want.  20 grams is a good target, but the real key is whether you are in ketosis.  If the ketostix say you're in ketosis, I wouldn't sweat the diet as much.  If you aren't, then you need to assess what you're eating. 
Title: Re: Keto Challenge
Post by: furrychickens on January 13, 2018, 11:41:14 AM
Jane x,

Are you testing to see if you're in ketosis? 

I've been doing a ketogenic diet for about ten months (down about 30 pounds).  In my experience, if you're trying to stay in ketosis, you can probably still eat as much cabbage as you want.  20 grams is a good target, but the real key is whether you are in ketosis.  If the ketostix say you're in ketosis, I wouldn't sweat the diet as much.  If you aren't, then you need to assess what you're eating.

Keto testers aren't particularly useful for a lot of people, at least from what I've read. Many folks, especially once fully fat adapted, don't actually have all that many ketones in the urine.
Title: Re: Keto Challenge
Post by: jane x on January 13, 2018, 11:50:51 AM
Everyone has been telling me to relax my approach, to not worry so much about veggie carbs.  I started a post about why I'm being so vigilant - I need to lose about 100 lbs - and then I stopped and wondered maybe everyone has a point.

I'll be back after I've pondered!  :)
Title: Re: Keto Challenge
Post by: furrychickens on January 13, 2018, 12:03:19 PM
Everyone has been telling me to relax my approach, to not worry so much about veggie carbs.  I started a post about why I'm being so vigilant - I need to lose about 100 lbs - and then I stopped and wondered maybe everyone has a point.

I'll be back after I've pondered!  :)

I don't think there's a right or wrong answer. If you're continuing to lose weight at a given amount of carbs, veggies give you some nutritional benefits and more overall culinary variety.

At the same time, I know a surprising number of very healthy-looking people who eat almost fully carnivore, no or practically no veggies. Some report that the very low veg is where they see a lot of the best anti-inflammatory effects of keto.

I'd say go with what works, don't stress it, but if you stall out for longer than a month than maybe revisit?
Title: Re: Keto Challenge
Post by: Jantoven on January 13, 2018, 02:17:34 PM
Anyone up for a keto or low-carb challenge?

I've been at 30 carbs for 2 days and I'm going to work hard to get down to 20 to make sure that I'm in keto and to see how the 20 limit works on my body.  I have a lot of weight to lose so I'm looking to do this for a while.  In time I'd like to see what my carb threshold is for continued weight loss.

I just had to defend/explain my decision to cut back on cabbage on the weight loss thread and it made me realize that I need a place to talk about the idiosyncrasies of low-carb/keto.  I realize it sounds pretty funny and a little crazy to talk about cutting back on cabbage in order to lose weight!

First of all, great work on the determination to make a change!  That's a huge undertaking, and you should be commended for taking that on.

Having myself tinkered with all sorts of random dietary approaches, what I will tell you from just my own personal experiences is that it's probably a good idea to maintain some level of carb intake in the form of "carby vegetables," such as cabbage, a modest amount of sweet potato, etc.

Again, this is just my own experience, and everyone's body responds differently, so definitely go with what works best for you.  But when I went keto and aimed for 30g of net carbs/day, I lost some weight and gained some strength, but my cholesterol absolutely shot through the roof to extraordinary numbers (my levels more than tripled).  Loving numbers and being fascinated by my body's response, I did some more testing and found that my thyroid function markedly decreased in response to the diet.  Amongst the main functions of the thyroid is to help clear out circulating cholesterol.

So I decided to experiment, veered from a keto lifestyle and instead engaged in more of a paleo lifestyle, and within a few months, my thyroid and lipid panel returned back to normal (my lipid panel actually improved compared to "baseline").  So again, I encourage you to experiment and try different things, knowing that everyone's body tends to respond differently.  I encourage you to do some regular blood tests along with the dietary changes too, as that helps you better track and understand how your body is responding.
Title: Re: Keto Challenge
Post by: facepalm on January 13, 2018, 06:00:32 PM
I should do this . . . I need to drop some weight.
Title: Re: Keto Challenge
Post by: jane x on January 13, 2018, 08:22:22 PM
Today's meals:

Late breakfast & early lunch (ate half at 11:30 and other half about 3:30 when I felt a bit hungry):
Eggs with bacon, mushroom and tomato
Chai tea with a dash of heavy cream and 1 Splenda

Dinner:
Portuguese linguica with broccoli and napa cabbage

Snacks:
small plate of cheddar cheese, salami, olives and walnuts
Chai tea same as above

I like having the scale so I can start getting a feel for portion and carb quantities.  Was pleased to see that I can get a pretty good portion size of mushroom and tomato for a low carb count.  Dinner was a bit carby for Induction but it was very filling and by keeping my portion sizes moderate on both dinner and the snacks I was able to finish the day right on budget.

I've decided to continue with my efforts to do a full Induction keeping the net carbs at 20 because I want to see how it works for me.  Having the strict parameters is helping me right now by limiting the decisions I have to make.  I want to start adding in more exercise (for health, not weight loss) and put the diet on auto pilot a while. 

p.s.  Today I caught a glimpse of myself in the mirror (face and neck) and I thought, "You look like you lost some weight." 
Title: Re: Keto Challenge
Post by: mxt0133 on January 14, 2018, 12:43:32 AM
@jane x I love my kitchen scale!  I just figured out how much I love measuring things.  Which explains why math was easy for me, why I love finance, and now counting macros and calories.  My wife likes the fact that I don't talk about finances as much now due to my focus on my health, but then I start preaching when the kids have carbs and sugar.

How does everyone test their ketone levels?  Urine strips or blood meter?  How often and how much does it cost?

I've only scratched the surface on my Keto diet research and I am very intrigued by everything I've read so far, but i'm still trying to be as skeptical as I can.  Some literature makes it seem like it will cure every ailment and let you live forever.  To be fair a lot of the fasting stuff out there is the same, which I have embraced hook line and sinker.

For now my main focus is on learning more Keto recipes.  My family loves taco night and I stopped eating refined grains and high carb foods, yes that include all processed sugars as well.  So I looked up Keto tacos and suggested I use lettuce wraps instead of tortillas, and IT WAS SO GOOD.  Tomorrow my son requested burgers for his b-day dinner, and found a Keto burger using porta bella mushrooms as the buns, well see how it goes tomorrow.  Then I found out about Keto pizza which blew my mind!

Does anyone have any opinions on staying constantly in ketosis vs intermittent ketosis?  Something like intermittent fasting with some days I have 50-70g of carbs and other days below 20g for 36 hours or so.  I also plan on doing extended water only fasts, 7 days, a few times a year which will put me in ketosis for 3-4 days easily.



Title: Re: Keto Challenge
Post by: MrThatsDifferent on January 14, 2018, 02:56:24 AM
Keto is tough to maintain. You want to lose weight, walk at least 1 hr in the morning before you eat and then another hour of walking throughout the day. Every day, rain or shine. Thatís all for exercise. Eat meat and green vegetables mostly, palm sized portions every 90 min.
Title: Re: Keto Challenge
Post by: furrychickens on January 14, 2018, 04:56:10 AM
I donít test ketone levels. Most of the successful ketoers I know do not. I think itís a waste of time. If you insist on testing, blood will give you a more accurate idea than urine because many people donít shed much excess ketones in urine once fully adapted.

Carb cycling can be really rough on your body, mainly GI upset. I have been much happier without any days higher in carb. Also, youíre constantly resetting your cravings each time you cheat. Carb/sugar addiction was a huge problem for me. It took many many times of cheating during my first 9-10 months of keto before I realized it made me feel awful. Now almost everything, even the delicious home baked stuff I make for my family, actively repulses me.

Iím not personally a fan of ďfastsĒ of any kind but some folks see benefit doing short duration fasts of 24-36 hours. Fasts longer than that strike me as dangerous or counterproductive. The research around the benefit of fasting all focuses on short duration day or two fasts, or even just 16/8 intermittent fasting.

For tacos, I love taco salads or bowls. Lettuce wraps are pretty good. When traveling, many restaurants will do this for burgers or other sandwiches if you ask.

Keto is tough to maintain. You want to lose weight, walk at least 1 hr in the morning before you eat and then another hour of walking throughout the day. Every day, rain or shine. Thatís all for exercise. Eat meat and green vegetables mostly, palm sized portions every 90 min.

Not my experience at all. Iíve found keto incredibly easy to stick to even with the rest of my family still eating a more typical diet (and me having to cook it for them). Thatís way more exercise than most people need. Diet is like 90%. You canít outrun your fork.

Thatís also more eating, or more frequently, than Iíve needed. What I love about keto is being able to be super active for hours on end (this happens some days on my homestead, mostly during the warmer season) and not need to constantly shovel food in my mouth to keep energy up.
Title: Re: Keto/Low-Carb Challenge
Post by: jane x on January 14, 2018, 11:03:06 AM
Do you guys have a body scale at home?  And how often do you weigh?

I don't own one so I use the one at the gym.  Wondering if having one at home would be helpful or harmful. 
Title: Re: Keto/Low-Carb Challenge
Post by: furrychickens on January 14, 2018, 07:25:33 PM
Do you guys have a body scale at home?  And how often do you weigh?

I don't own one so I use the one at the gym.  Wondering if having one at home would be helpful or harmful.

I have a scale. I weigh myself 1-3 times a week. Jury is out whether itís helpful or harmful.
Title: Re: Keto/Low-Carb Challenge
Post by: jane x on January 14, 2018, 08:10:43 PM
Do you guys have a body scale at home?  And how often do you weigh?

I don't own one so I use the one at the gym.  Wondering if having one at home would be helpful or harmful.

I have a scale. I weigh myself 1-3 times a week. Jury is out whether itís helpful or harmful.

lol!  I keep thinking how much easier it would be to weigh myself first thing in the morning and have the conditions be the same.  But I totally see myself getting OCD about it. 
Title: Re: Keto/Low-Carb Challenge
Post by: jane x on January 14, 2018, 08:20:28 PM
I just finished dinner and I feel so stuffed.  I was pretty active all day and when dinner came around was quite hungry so I made a large dinner.  Halfway through dinner I felt comfortably satisfied and considered stopping, but then I thought I'd just feel hungry in a few hours so kept eating.  Big mistake.  I feel so uncomfortable.  My stomach must have shrunk.  I also went over my carb budget.  Next time, I will stop eating when I feel satisfied and if I feel hungry later I can always eat a salad or have the rest of the meal.  But man, this is not fun (my stomach actually hurts).  Interesting how quickly the body adapts to different portions.

Today's meals:

Breakfast - omelette of eggs, bacon, cheddar, mushrooms and tomato

Lunch - chicken Caesar salad (homemade, no croutons)

Dinner - linguica with broccoli

Snacks - red Chai tea with heavy cream and 1 Splenda
Title: Re: Keto Challenge
Post by: ROF Expat on January 15, 2018, 02:29:54 AM
 eating.
[/quote]

Keto testers aren't particularly useful for a lot of people, at least from what I've read. Many folks, especially once fully fat adapted, don't actually have all that many ketones in the urine.
[/quote]

Harbinger,  My general approach to Keto is very similar to yours. 

I've also read that urine testing doesn't work for some people once they're keto-adapted, but about ten months in, I still find it helpful sometimes.  You are correct that as the body adapts to Ketosis you are likely to see fewer ketones in urine.  This means that the strips might indicate that you are not in ketosis when you really are, or show an artificially low level of ketosis.  I'm only concerned about whether I'm in ketosis, and my testing still consistently shows low levels of ketones.  The exact level of Ketones doesn't matter to me, so this level of inaccuracy is acceptable.  At this point, I don't test every day, but after a few days of eating more carbs over the holidays, I tested and found I was not in ketosis.  After a few days of restricted carbs and exercise, they indicated that I was back in ketosis.  Testing isn't as important to me as it was in the first few months, but I still find it worthwhile.  And I still have strips left...

MXT0133,

You can buy the test strips from Amazon very cheaply.  You should be able to get 250 for under $10 delivered, which means only .04 cents per test and would last me for years.  If you want to be a lot more accurate but spend a lot more money, you can buy a blood tester (which will end up costing you several dollars per test).  I gather there are also breath testers, but I don't know much about them. 

I found testing to be extremely useful in the first few months of a ketogenic diet.  I tested every day initially, to see when I finally entered ketosis and to get a sense of how different dietary choices affected ketosis.  For example, when I read that excessive protein intake (I eat a lot of protein), could prevent ketosis, I was concerned, but testing showed me that it wasn't an issue for me.  Testing taught me that all the cabbage I'm willing to eat won't kick me out of ketosis, but a whole bagel will.  Testing lets me ease my discipline and eat (very small amounts of) carbs occasionally and remain in ketosis.  I find this easier and more effective than trying to count carbs.  These days, I test only occasionally to confirm that I'm still in ketosis, or if I've made a significant dietary change, like during holidays or traveling.  I exercise pretty seriously, which I gather effects ketosis.  Again, even imperfect testing gives me better information than guessing.   YMMV.

Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 15, 2018, 01:46:44 PM
I have not been testing for ketones, though I've noticed a definite change in my urine which I've been attributing to it.  It's fluorescent!  I read that's a good thing.  :)

I was pleasantly surprised by a 3 lb loss this morning on the scale.  I ignored the advice in the Atkins book about measurements and before pics but I've started to notice some visible changes which are probably due to water loss and not being so bloated. 

What's everyone eating?  It'd be fun to see different keto and low-carb menus for inspiration.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 15, 2018, 02:15:23 PM
I tend to be very routine based, so I eat a lot of the same things over and over.

Breakfast: this is almost always eggs (homegrown as much as possible) with either bacon (increasingly I make my own, itís a simple project) or breakfast sausage. If sausage, itís usually mostly rabbit from my homestead with just enough pork added to keep it from drying out.

About once a week I make a treat of my version of keto pancakes with blueberries or some zero sugar homemade jam on them.

Lunch: often leftovers, sometimes salad (I really like my rabbit taco salads), sometimes just an assortment of cheese, sausage, and a little bit of smoked almonds. Iíll have a small amount of berries when in season.

Snacks are usually similar if Iím actually hungry - a bit of cheese, sausage, nuts, tiny bit of fruit, veg, etc. lots of options. 

Dinner: common dinners for me are taco salads, fathead pizza, burgers, brats, etc Mostly basic meats, then with a veg side or sometimes no veg at all. This time of year itís usually no veg though Iíve found I donít mind store seedless cucumbers and store green beans too much but in garden season I love veggies like cucumbers, green beans, and zucchini out of the garden.

I might look into growing my own sunflower and pea shoots. I love them but theyíre $$$ at the farmers market. Might be a fun garden related project in the long dark winters here.

Hope that helps! If you want recipes for the pancakes, pizza, or stuff like the taco, sausage, etc let me know and I can post them as I have time :)
Title: Re: Keto & Low-Carb Challenge
Post by: ROF Expat on January 15, 2018, 02:26:01 PM
I have not been testing for ketones, though I've noticed a definite change in my urine which I've been attributing to it.  It's fluorescent!  I read that's a good thing.  :)

I was pleasantly surprised by a 3 lb loss this morning on the scale.  I ignored the advice in the Atkins book about measurements and before pics but I've started to notice some visible changes which are probably due to water loss and not being so bloated. 

What's everyone eating?  It'd be fun to see different keto and low-carb menus for inspiration.

High quality grass fed beef is cheap where I live, so I tend to do a very paleo oriented keto diet based on a lot of meat supplemented by a lot of green vegetables.  I also eat a lot of eggs.  I'm generally not a fan of trying to imitate carbs, and I don't use artificial sweeteners.  That said, I did just try a new recipe for low carb bacon and cheddar biscuits.  https://www.savorytooth.com/low-carb-biscuits/  If I were not on a keto diet, I'm sure I'd find them awful.  After ten months of the keto diet, however, I found them delicious.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 15, 2018, 05:30:43 PM
@HarbingerofBunnies - I want to know what fathead pizza is and how you make it! 

@ROF Expat - I wish grass fed beef was cheap here.  I don't eat a lot of beef because of the high cost.  Even regular beef is pricey here.  Maybe you can ship me some?  :)
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 15, 2018, 05:47:26 PM
@HarbingerofBunnies - I want to know what fathead pizza is and how you make it! 

It's pretty good! Here's one of the many recipes floating around: https://www.ditchthecarbs.com/fat-head-pizza/

My version of it, however, is as follows:

175g shredded mozzarella, freshly shredded works better than pre-shredded (there's a volume measurement in the link above if you don't have a scale)
85g almond flour (same comment re: scale)
1 large egg
1/4 tsp each sea salt, NuSalt, garlic powder, basil, oregano, and red pepper flakes

Preheat oven to 450F

Put this all in a food processor and blend until it forms a ball.

Roll out between two sheets of parchment paper to fit whatever size baking sheet you have. Some people like the results with a pizza stone better, if you happen to have one.

Pre-bake the crust for ~7 minutes. When you remove the crust, increase the oven heat to 500F

Top the pizza as desired. It works fine as just plain cheese, but I think it really shines with some extra toppings like pepperoni, italian sausage, peppers, etc. I have a great recipe for homemade Italian sausage if you want it.

Bake for ~9-10 minutes, or until the cheese is at the brownness you like. It's not a very crispy crust, though I think doing it on a pre-heated stone can help with that, but it is super yummy. I've been eating it every week since going keto :) Pizza night Friday and Saturday is a tradition with my family that goes back years.

If anything doesn't make sense, let me know.

*Worth noting that if you like cheese crackers, if you make just the dough rolled out, but use a sharp cheddar, it makes a good cheese cracker

**Also worth nothing that the almond flour is enough to give this a decent number of carbs. It's not something you can eat every day.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 15, 2018, 09:16:22 PM
@HarbingerofBunnies - ok, that pizza sounds great!  I like pizza.  Do you have any problems with over eating it?  Since nuts are easy to overeat, I wonder about the almond flour.  But with all that cheese, maybe not?  :)  I would need to do the microwave method shown on the link you provided as I don't have a food processor.  This would be a really good treat food.

Yes, can I get your sausage recipe?  I've never made sausage before, or bacon either and I saw that you make that too.  And you're an urban homesteader!  Very impressive.  I'm an urban dweller.  :)
Title: Re: Keto & Low-Carb Challenge
Post by: oldtoyota on January 15, 2018, 09:25:44 PM
I've been in ketosis and feel horrible every time. The doc said maybe I need more good carbs than the average person. My goal is not weight loss. I've been using a diet called the Fast Tract Diet and counting fermentable carbs. This has worked well for me. The diet is similar to keto with regards to fewer carbs, but they don't talk about how too much protein turns into sugar like the ketos do.

So I want to transition to moderate protein, high fat, and low carbs.

I'll join you in this, because I want to restart with some revisions to my plan.

Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 15, 2018, 09:34:29 PM

So I want to transition to moderate protein, high fat, and low carbs.


This is what my eating looks like on my tracking sheet.  So far I've felt good on it.  Glad you can join us!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 15, 2018, 11:08:47 PM
Today's meals:

Breakfast - nothing, not hungry.

Lunch - delicious omelette of eggs, bacon, cheddar, mushrooms, bell peppers, tomato

Dinner - linguica with broccoli, and a big salad of romaine, cabbage, red bell pepper, cucumber and homemade full-fat dressing

Snack - red chai tea with heavy cream and 1 splenda; a couple of olives and a bite of sharp cheddar
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 16, 2018, 05:05:26 AM
I've been in ketosis and feel horrible every time. The doc said maybe I need more good carbs than the average person. My goal is not weight loss. I've been using a diet called the Fast Tract Diet and counting fermentable carbs. This has worked well for me. The diet is similar to keto with regards to fewer carbs, but they don't talk about how too much protein turns into sugar like the ketos do.

So I want to transition to moderate protein, high fat, and low carbs.

I'll join you in this, because I want to restart with some revisions to my plan.

Horrible how? Flu like symptoms? That could be keto flu, need more electrolytes. Thereís a good article on keto gains about it.

@jane x yeah, you can overeat the pizza. Eat it slowly. Itís much more filling than you realize. Reheats well as long as youíre okay with it not being crispy. In the summer I often actually eat the leftovers cold when out hiking.

I havenít fully dialed in my bacon yet. Trying a new cure right now, got a couple more days to go before I can smoke it.

Hereís the sausage recipe, itís scaled per lb of meat. For use on pizza I cook it loose and drain most of the fat and juices off, otherwise it can make the pizza a bit soggy. Iíve made it with pork, rabbit, and a mixture of the two. Ground chicken or turkey would likely work well.

I donít like fennel. If you do like it in sausage, Iíd guess 1/2 tsp would be a good starting point

* 3/4 tsp salt
* fresh pepper (I grind it out of a pepper mill, eyeballing about the same amount of pepper as salt)
* 1 tsp garlic powder
* 1 tsp basil
* 1/2 tsp oregano
* 1/2 tsp paprika (smoked is great if you have it)
* 1/2 tsp red pepper flakes

Taste it after itís  fully cooked and adjust as desired. Every batch is different, but I frequently find myself adding  a bit more salt and garlic.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 16, 2018, 10:26:47 AM
I've been in ketosis and feel horrible every time. The doc said maybe I need more good carbs than the average person. My goal is not weight loss. I've been using a diet called the Fast Tract Diet and counting fermentable carbs. This has worked well for me. The diet is similar to keto with regards to fewer carbs, but they don't talk about how too much protein turns into sugar like the ketos do.

So I want to transition to moderate protein, high fat, and low carbs.

I'll join you in this, because I want to restart with some revisions to my plan.

Horrible how? Flu like symptoms? That could be keto flu, need more electrolytes. Thereís a good article on keto gains about it.

@jane x yeah, you can overeat the pizza. Eat it slowly. Itís much more filling than you realize. Reheats well as long as youíre okay with it not being crispy. In the summer I often actually eat the leftovers cold when out hiking.

I havenít fully dialed in my bacon yet. Trying a new cure right now, got a couple more days to go before I can smoke it.

Hereís the sausage recipe, itís scaled per lb of meat. For use on pizza I cook it loose and drain most of the fat and juices off, otherwise it can make the pizza a bit soggy. Iíve made it with pork, rabbit, and a mixture of the two. Ground chicken or turkey would likely work well.

I donít like fennel. If you do like it in sausage, Iíd guess 1/2 tsp would be a good starting point

* 3/4 tsp salt
* fresh pepper (I grind it out of a pepper mill, eyeballing about the same amount of pepper as salt)
* 1 tsp garlic powder
* 1 tsp basil
* 1/2 tsp oregano
* 1/2 tsp paprika (smoked is great if you have it)
* 1/2 tsp red pepper flakes

Taste it after itís  fully cooked and adjust as desired. Every batch is different, but I frequently find myself adding  a bit more salt and garlic.

Thanks for the recipe, I like that there are no sugars and all that stuff that store bought sausage has.   Do you use a meat grinder or food processor for the meat?  And do you mix in the seasonings before or after you grind the meat?
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 16, 2018, 10:44:27 AM
I decided to give myself a weight goal for the year.  After looking online at some recommendations based on height and age, I've decided on 120 as my goal weight - that's a 75 lb loss from where I am now.  I think this weight is a bit on the generous side (I'm 5'2" at best), but if I work out and develop muscle and toning, I think it can be a good place to be.  If I find it a bit high I can always do more next year.

And I've decided to aim for reaching this goal by the end of the year.  I know it's an aggressive goal, but I think it's doable.  That breaks down to roughly 6.5 lbs per month (I can't believe it's already the middle of January!  Youza, time flies as you get older). 

It feels nice to have a goal to work towards, I'm excited about it.  Eager too.  I'm devoting this year to my health so I'm not going to let anything else get in the way.  Any other project or endeavor will take second place to this.

2018 Goals:

12/31/18 = 120 lbs.

Monthly = 6.5 lb loss

Anyone else would like to set some goals?
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 16, 2018, 11:07:15 AM
I was going to post about this on one of the other forums but I don't have the energy to decide which one and then start a new thread so I'll just post here.  Hope you guys don't mind.

Today I woke up feeling tired and lethargic.  I took a shower to wake myself up but no help.  Last night I woke up with some nightmares and I think that as a result of the bad dreams I got bad sleep.  I watched a tv show before bed, I think it was called I Am Not Your Negro.  It was a tough show to watch.  There was footage of the Rodney King beatings, and some photos of men and women who were lynched.  Even now, typing this my stomach turns remembering it and thinking about it.  I've always had this reaction to violence.  In particular, the abuses against African Americans are very painful. 

I dreamed that my younger brother was the one being tortured and mutilated and that it was my father doing it.  So we had no recourse.  We were also both young.  When I woke up I felt horrible - terrified and devastated by the violence inflicted on my brother.  In reality, my father was a very gentle man, so the dream is metaphorical.  I do feel that every human being is my brother and sister.

In the past, this lethargy and residual pain would be numbed and soothed by food.  Today I will not use food as a numbing and soothing agent.  I will find other (more healthy and helpful) ways to process and release these painful feelings and emotions.  I also have a challenge to find a way to deal with my tiredness and lethargy that is not focused on food or ruminating on what is causing my distress (ruminating leads to depression for me and I need to protect against that).   

Feedback, ideas, suggestions, support are all welcome.  Thanks.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 16, 2018, 11:35:30 AM
I have a meat grinder and mix the seasonings in after grinding. Since Iím cooking it loose I just add them in the pan after the meat is starting to brown but not yet fully cooked. You can also just use already ground meat.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 16, 2018, 10:29:54 PM
Today's meals:

Breakfast - nothing, not hungry

Lunch - big omelette of eggs, bacon, cheddar, mushrooms, green onion, green & red bell peppers

Dinner has been weird, I get hungry around 3-4 pm (but get full quickly), and then get hungry again a few hours later.  This is what I did today:

4 pm - one small serving of our Quick Soup:  homemade bone broth, shrimp, pork and veggies (tonight it was mushrooms, zucchini, napa cabbage, cilantro, green onion, serrano pepper, and lemon juice)

6pm - small snack of olives and cheddar cheese (while watching tv)

7 pm - linguica with broccoli (small serving); green salad with ranch dressing and walnuts

Drinks - chamomile tea with 1/2 Splenda

I'll probably need to play around with dinner for a bit till I find something that works well. 
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 17, 2018, 09:01:31 AM
Here we go, as so many others I've been a long-time lurker on the forum, but first time posting.

This thread caught my interest, I am also just in the beginning of my keto journey.

Day 11 now and so far sticking to it fully. My motivations are not so much for weight loss. I'm more interested in the long term health benefits, having said that I still wouldn't mind losing a few pounds :).

I've had some kind of intention to be paleo for the last few years, but strong carb cravings and a fairly weak commitment to the diet made sure that it never stuck fully. Most of the time i've stayed off bread and pasta, but way too many sweets. I've come to the conclusion that at least for now I cannot eat sugar in moderation, and add to that the knowledge that it's basically poison for our bodies: keto seems like a good option for me.

Simply deciding that all those sugary things are not for me has made it surprisingly easy to resist! I thought it would be much harder after all the chocolate and other sweets I binged on over the holidays. The first two work days of the week were spent in a conference center with all-day meetings, right in front of me both days: a big pile of chocolate, but milky and dark! Morning and afternoon breaks included muffins, donuts, cinnabuns and such... there was some temptation of course, but all of it was resisted!

My starting stats (i'm 191cm/6'3ft):
92kg (203lb)

After 11 days:
88.5kg (195lb)

Today's meals:
Breakfast - bulletproof coffee
Lunch - went to a restaurant with my wife, buffet-style so I could pick a nice salad and poached cod in a saffron sauce
Dinner - Ham stew with broccoli, zucchini, champignons and golden chantarelles in a heavy cream sauce

How are the rest of you doing on energy? First few days i was feeling quite tired, but now that seems to have passed. In the gym i'm easily 10-20% below where I were before, so not really keto adapted as of yet.

Hope everyone is doing well and enjoying this journey!
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on January 17, 2018, 09:08:11 AM
This is my way of eating as well and it has been very effective.  I'm 5'11", male, age 48.  My highest weight, about two years ago, was about 205.  My current weight has been a steady 170 for about the last 6 months. 

For those of you who are struggling, my advice would be 1) keep your carb count 20g or lower, every day, no exceptions; 2) avoid all sugars, all pastas and bread, all starchy vegetables, no exceptions; 3) add in extra fat until satisfied.  If you are stalled, don't be afraid of intermittent fasting.  Last spring I did 3 36-hour fasts per week, currently I am doing a 20/4 intermittent fast most working days and I feel like a million bucks.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 17, 2018, 02:38:26 PM
@northener80 yes, I had a very similar reason to try keto. Itís almost impossible for me to moderate carbs.

On energy, itís probably a combination of the time it takes for your body to adapt to its new fuel source, but also make sure you are getting enough electrolytes. I have to add salt and potassium to almost everything I drink just to get enough, it seems crazy but thatís what I have to do.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 17, 2018, 06:03:33 PM
Anyone have experience with fasting or intermitten fasting that they'd like to share.  I feel like that's where I'm headed based on my eating patterns lately. 
Title: Re: Keto Challenge
Post by: mxt0133 on January 17, 2018, 10:09:28 PM
Iím not personally a fan of ďfastsĒ of any kind but some folks see benefit doing short duration fasts of 24-36 hours. Fasts longer than that strike me as dangerous or counterproductive. The research around the benefit of fasting all focuses on short duration day or two fasts, or even just 16/8 intermittent fasting.

@HarbingerofBunnies May I ask what you see as dangerous or counterproductive of extended fasts?  I am genuinely interested in all the data, formal studies or anecdotal, positive or negative on fasting.

I have personally had a good experience with it, meaning that even all the negative effects I experienced were known before going into my fast.  However, I completely understand that every person reacts differently.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 17, 2018, 10:39:18 PM
Here we go, as so many others I've been a long-time lurker on the forum, but first time posting.

This thread caught my interest, I am also just in the beginning of my keto journey.

Day 11 now and so far sticking to it fully. My motivations are not so much for weight loss. I'm more interested in the long term health benefits, having said that I still wouldn't mind losing a few pounds :).

I've had some kind of intention to be paleo for the last few years, but strong carb cravings and a fairly weak commitment to the diet made sure that it never stuck fully. Most of the time i've stayed off bread and pasta, but way too many sweets. I've come to the conclusion that at least for now I cannot eat sugar in moderation, and add to that the knowledge that it's basically poison for our bodies: keto seems like a good option for me.

Simply deciding that all those sugary things are not for me has made it surprisingly easy to resist! I thought it would be much harder after all the chocolate and other sweets I binged on over the holidays. The first two work days of the week were spent in a conference center with all-day meetings, right in front of me both days: a big pile of chocolate, but milky and dark! Morning and afternoon breaks included muffins, donuts, cinnabuns and such... there was some temptation of course, but all of it was resisted!

My starting stats (i'm 191cm/6'3ft):
92kg (203lb)

After 11 days:
88.5kg (195lb)

Today's meals:
Breakfast - bulletproof coffee
Lunch - went to a restaurant with my wife, buffet-style so I could pick a nice salad and poached cod in a saffron sauce
Dinner - Ham stew with broccoli, zucchini, champignons and golden chantarelles in a heavy cream sauce

How are the rest of you doing on energy? First few days i was feeling quite tired, but now that seems to have passed. In the gym i'm easily 10-20% below where I were before, so not really keto adapted as of yet.

Hope everyone is doing well and enjoying this journey!

Hi @northener80 - welcome!  Glad you can join us.  I'm on day 13 so we are both newbies.  I can't do sugar in moderation either.  Looking forward to hearing about your progress and new things you discover along the way.
Title: Re: Keto Challenge
Post by: furrychickens on January 18, 2018, 05:02:42 AM
Iím not personally a fan of ďfastsĒ of any kind but some folks see benefit doing short duration fasts of 24-36 hours. Fasts longer than that strike me as dangerous or counterproductive. The research around the benefit of fasting all focuses on short duration day or two fasts, or even just 16/8 intermittent fasting.

@HarbingerofBunnies May I ask what you see as dangerous or counterproductive of extended fasts?  I am genuinely interested in all the data, formal studies or anecdotal, positive or negative on fasting.

I have personally had a good experience with it, meaning that even all the negative effects I experienced were known before going into my fast.  However, I completely understand that every person reacts differently.

Intentionally starving yourself isnít healthy behavior, to my mind. There are known benefits for short duration fasting, but going past 1-2 days strikes me poorly. You go past the dietary reset that a small fast gives you and into your body radically altering metabolism to cope with starvation. I donít have evidence to bring for my opinion.

Lots of cultures have a tradition of fasting regularly throughout the year, usually based around religion, but I canít think of one that has a zero food fast for longer than a day. Usually theyíre all either of the intermittent fast variety or are about fasting from certain things.

Nassim Taleb, no nutritionist of course, had some interesting commentary about the benefits of fasting in Anti-Fragile.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 18, 2018, 09:30:58 AM
Right now I'm naturally eating in a 16/8 fasting pattern. Not intentionally, that's just when I feel hungry.  I've tried to change the pattern by eating breakfast when I'm not hungry and what happens is I just end up skipping lunch because, again, I'm just not hungry.  I do get hungry between 3-7 pm.  And I get hungry for mostly fat and some protein.  If I eat salads, I stay hungry until I eat enough fat and protein, then I feel satisfied. 

I'm thinking of doing a 24 or 36 hour fast at some point, just to see how I do on it.  And I wondered if anyone had experience to share.  I'd still like to hear it if you have it.  Good or bad. 

I did read on Mark Sisson's blog some years ago that men tend to do better on fasts than women, especially younger women of child-bearing age.  I'm probably in perimenopause (50 yrs old); I've only had the occasional hot flash, but age-wise this is when menopause normally starts for many women. 
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 18, 2018, 09:40:10 AM
I'm always down for a Keto challenge. I went from ~380 down to 213 over 14 months many years ago. I kept it off for about 5 years, then became a competitive strongman and gained some weight on purpose, plus some more not on purpose.

This year my goal with keto is to find the right level for me. No carbs and training as hard as i do is a no go. I'm at ~140g of carbs a day right now and still in ketosis, and that's working will. I'll slowly dial it down to 100g a day over the next month and see how that goes.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 18, 2018, 09:46:51 AM
I'm always down for a Keto challenge. I went from ~380 down to 213 over 14 months many years ago. I kept it off for about 5 years, then became a competitive strongman and gained some weight on purpose, plus some more not on purpose.

This year my goal with keto is to find the right level for me. No carbs and training as hard as i do is a no go. I'm at ~140g of carbs a day right now and still in ketosis, and that's working will. I'll slowly dial it down to 100g a day over the next month and see how that goes.

Dude, how much are you training to be able to stay in keto on 140 g?  And how tall and old are you?  Men def have a metabolic advantage, especially younger men compared to older women (me!) 

Welcome.  I'm glad you can join us.  Would love to hear how you went from 380 to 213 in just over a year.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 18, 2018, 09:50:41 AM
Question for those of you who've been in keto for a while:  Do you drink caffeine?

I've been caffeine-free for a while and this past week I've been craving it.  My energy has been a bit sluggish, I don't think I"m fat-adapted yet.  I have a mug of Lipton brewing right now.  Ideally, I'd like to be caffeine-free, but I also want more energy.  Maybe I can do caffeine till I'm fully fat-adapted and get the energy burst from that....

ETA:  the reason I've been avoiding caffeine is that it messes with my sleep.
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 18, 2018, 10:07:11 AM
I'm always down for a Keto challenge. I went from ~380 down to 213 over 14 months many years ago. I kept it off for about 5 years, then became a competitive strongman and gained some weight on purpose, plus some more not on purpose.

This year my goal with keto is to find the right level for me. No carbs and training as hard as i do is a no go. I'm at ~140g of carbs a day right now and still in ketosis, and that's working will. I'll slowly dial it down to 100g a day over the next month and see how that goes.

Dude, how much are you training to be able to stay in keto on 140 g?  And how tall and old are you?  Men def have a metabolic advantage, especially younger men compared to older women (me!) 

Welcome.  I'm glad you can join us.  Would love to hear how you went from 380 to 213 in just over a year.

I'm 6'5", early 30s. I weigh in at 302 right now with ~260 pounds of fat free mass. I train 4 times a week in a normal gym, it usually takes 90 minutes. Cardio 2x a week, and an implements training session on saturdays that lasts ~6 hours. I keep my carb intake to an hour before and an hour after training so that they get burned or used to refill glycogen stores instead of just floating around going to my gut.

Back 2008 I was diagnosed with type II diabetes. I moped around for a bit, then went on Atkins and learned how to cook. Started walking a couple miles a day, but that was it. I would eat off plan 2x a month. Within 6 months, my blood work was perfect, and I just kept going, trying to get to 200 pounds (where my doctor told me was healthy). When I got to 213, people began asking me if I had cancer. I re-evaluated and decided that just being skinny wasn't great, so I got in the gym. Over the next year, I added 20 pounds of muscle and lost a few more pounds of fat and was happy with how I looked. Then I began chasing strength.

At the end of 2012 I lost my job and my girlfriend of 8 years left me. I threw everything into getting stronger and did a lot of depressed stress eating. In 2013, I took 2nd in the nation amongst drug testing athletes for powerlifting (well, in my federation. thats a whole can of worms). But I was fat again. I went back to Keto, dropped 50 pounds of fat, and I've been working at keeping myself in the low 300s and getting stronger ever since.

Now that I'm getting a little older though, I think it might be cool to see my abs, so that's what I'll be working on this year.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 18, 2018, 10:24:40 AM
Yesterday's meals:

(Instead of trying to stick to the breakfast/lunch/dinner pattern, which is not how I'm eating, I'm just going to list the meals, probably with time stamp, to make it easier to see my personal patterns).  Times are approximate.

10:30 am - omelette with bacon, cheddar and veggies (didn't finish all of it, I had some veggies left over).  I wasn't hungry, I ate to see if it would give me some energy.  It did not.

2pm - snack of cheddar, salami, and olives

4pm - half a bowl of our quick soup:  bone broth, shrimp, cilantro, green onions, serrano pepper, evoo

7:30 pm - half a bowl of quick soup:  bone broth, pork, zucchini, napa cabbage, mushrooms, cilantro, green onion, serrano, a bit of bacon fat; a few bites of cheddar, olives and salami

9pm - small snack of cheddar and salami  (I wan't hungry.  I was watching tv and felt like having a tasty snack.)

I've been feeling hungry during the evenings even after I eat so I was increasing my carbs with lots of salad and more veggies but it wasn't helping.  Yesterday I went the other direction and increased fat (and sodium) instead.  That worked much better.  The last snack I had at 9pm was ill-advised though.  It gave me a tiny bit of heartburn at night (which I hadn't had since starting Induction).  I'll set a limit of 8 pm for food, especially fatty foods.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 18, 2018, 10:36:01 AM
I'm always down for a Keto challenge. I went from ~380 down to 213 over 14 months many years ago. I kept it off for about 5 years, then became a competitive strongman and gained some weight on purpose, plus some more not on purpose.

This year my goal with keto is to find the right level for me. No carbs and training as hard as i do is a no go. I'm at ~140g of carbs a day right now and still in ketosis, and that's working will. I'll slowly dial it down to 100g a day over the next month and see how that goes.

Dude, how much are you training to be able to stay in keto on 140 g?  And how tall and old are you?  Men def have a metabolic advantage, especially younger men compared to older women (me!) 

Welcome.  I'm glad you can join us.  Would love to hear how you went from 380 to 213 in just over a year.

I'm 6'5", early 30s. I weigh in at 302 right now with ~260 pounds of fat free mass. I train 4 times a week in a normal gym, it usually takes 90 minutes. Cardio 2x a week, and an implements training session on saturdays that lasts ~6 hours. I keep my carb intake to an hour before and an hour after training so that they get burned or used to refill glycogen stores instead of just floating around going to my gut.

Back 2008 I was diagnosed with type II diabetes. I moped around for a bit, then went on Atkins and learned how to cook. Started walking a couple miles a day, but that was it. I would eat off plan 2x a month. Within 6 months, my blood work was perfect, and I just kept going, trying to get to 200 pounds (where my doctor told me was healthy). When I got to 213, people began asking me if I had cancer. I re-evaluated and decided that just being skinny wasn't great, so I got in the gym. Over the next year, I added 20 pounds of muscle and lost a few more pounds of fat and was happy with how I looked. Then I began chasing strength.

At the end of 2012 I lost my job and my girlfriend of 8 years left me. I threw everything into getting stronger and did a lot of depressed stress eating. In 2013, I took 2nd in the nation amongst drug testing athletes for powerlifting (well, in my federation. thats a whole can of worms). But I was fat again. I went back to Keto, dropped 50 pounds of fat, and I've been working at keeping myself in the low 300s and getting stronger ever since.

Now that I'm getting a little older though, I think it might be cool to see my abs, so that's what I'll be working on this year.

"Now that I'm getting a little older though"  You're so cute!  30 is YOUNG.  Enjoy it.  And now I see why you can handle 140 g.

Thanks for sharing your journey.  I'm sorry to hear you had a rough patch for a while there.  Glad to hear you have rebounded and are taking good care of yourself.

When you say you work out 4x a week, does that include the 2x a week cardio, and the Saturday session?  And what do you do for 6 hours on Sat? 

I'm doing very little exercise right now due to joint problems and the excess weight but I'm looking forward to doing more as some of this weight comes off. 
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on January 18, 2018, 10:36:45 AM
Dr Jason Fung is the authority on fasting.  Google him, then read learn and inwardly digest.

Essentially I have only done intermittent fasting so far, as in no longer than 36 hours.  Extended fasting is probably safe as long as you have sufficient body fat you need to burn off.  If you are already "lean," I don't know if EF would be right for you.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 18, 2018, 10:40:57 AM
Dr Jason Fung is the authority on fasting.  Google him, then read learn and inwardly digest.

Essentially I have only done intermittent fasting so far, as in no longer than 36 hours.  Extended fasting is probably safe as long as you have sufficient body fat you need to burn off.  If you are already "lean," I don't know if EF would be right for you.

Oh, I have plenty of body fat to use as fuel! 

I'll google Dr Fung.  Thanks!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 18, 2018, 10:51:42 AM
I drink a fair amount of caffeine. As long as it doesnít mess with your sleep it shouldnít harm weight loss at all.

It is an appetite suppressant so folks stalling because of too few calories shouldnít consume a lot of it but I love my coffee, especially with salt.
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 18, 2018, 11:04:53 AM

"Now that I'm getting a little older though"  You're so cute!  30 is YOUNG.  Enjoy it.  And now I see why you can handle 140 g.

Thanks for sharing your journey.  I'm sorry to hear you had a rough patch for a while there.  Glad to hear you have rebounded and are taking good care of yourself.

When you say you work out 4x a week, does that include the 2x a week cardio, and the Saturday session?  And what do you do for 6 hours on Sat? 

I'm doing very little exercise right now due to joint problems and the excess weight but I'm looking forward to doing more as some of this weight comes off.

30 may be young, but dang do I hurt more in the mornings!

I do barbell training Sun-Mon-Wed-Thurs, cardio Tuesday/friday. I split them out into squat day/bench day/deadlift day/accessory day.

Saturday is the fun one though. We take the 5 events for an upcoming competition, plus whatever we're worst at, and hammer them for an hour. This upcoming one, we'll be hitting the truck pull, farmers walk, keg toss, log press, and atlas stones for an hour each. Usually we do each even for 75 seconds, take a 5 minutes break, and hit it again. At the end, I'll be doing a tire flip with a 1200 pound tractor tire since I'm slow at it.

But, for losing weight, there's really nothing like some easy cardio, just walking or spending 30 minutes on an elliptical. It doesn't do _that_ much for burning calories in the moment, but it's great for the heart and seems to boost metabolism for several hours after.
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on January 18, 2018, 02:46:33 PM
Anyone have experience with fasting or intermitten fasting that they'd like to share.  I feel like that's where I'm headed based on my eating patterns lately.

I'll share.  I found this video on Youtube https://www.youtube.com/watch?v=Ihhj_VSKiTs&list=PLQIrmUFjdJhIfMxdVG1Fkf5oHFNAlh0fL&t=2s&index=1 (https://www.youtube.com/watch?v=Ihhj_VSKiTs&list=PLQIrmUFjdJhIfMxdVG1Fkf5oHFNAlh0fL&t=2s&index=1) and was intrigued so I did as much reading on it as could.  I have done a juice fast for 3 days before and that led me to quit my coffee habit.  I was also able to quit alcohol because I was started to drinking at home when alone because I reduced going out and socializing with other adults after having kids.  However, one think I couldn't manage was sugar.  I would quit for a few weeks and then slowly try to have a treat once a month, which became twice a month, then once a week, then twice a week, ect, ect..

However, when I read up more on fasting, then intermittent fasting, then low-carb diets, there were so many stories of people just not craving sugar anymore because they also cut their carb addiction.  I figure I would give it a shot but it took a while come to terms with low to no refined carbs, I'm Asian and rice, noodles, and starchy food in general was a staple in my diet.

Starting in November last year I started cutting down my carbs and sugar, not yet low carb.  Then I did the 5:2 diet, eating only 600 calories, again no refined carbs or sugar, on Monday's and Thursday's.  Once I did that for about 6 weeks.  If found this blog post on a 21 day fast, https://personalexcellence.co/blog/fasting/ (https://personalexcellence.co/blog/fasting/),  which really gave me confidence to try a 7 day fast.

The fast as a very good experience for me overall, for my wife that had to take care of three kids for the last three days of the fast, not so much.  I have learned a lot about what the human body is capable of and I have dramatically changed my relationship with food.  I have unlearned a lot of unhealthy eating habits that I thought were perfectly normal and separated out the emotions and feelings I was trying to replicate by eating certain foods.  I am also more aware of how different foods I eat affect my body and not just in theory but in practice.  Which really drove the home the fact that I need to respect my body more by being aware of what I eat and how it negatively or positively affects my body, mood, and long term health.

I still miss the taste of a lot of the things I used to eat, I'm talking about you doughnuts and chocolate cake, but now it is not a matter of depriving myself and using will power.  It is a choice, I choose not to eat it because I know I was eating them to feel an emotion or to recreate a feeling that I associated with them.  Instead of eating to recreate the emotion or feeling I just focus on doing the things that actually make me feel them and not what was associated with the emotion or feeling i was feeling.

After my fast it was so much easier to eat healthier and I am continuing on tweaking the foods I eat to achieve my health and fitness goals.  Weight loss is the only thing I am concerned about for my next fast.  I'm down to 15% body fat according to my scale and don't want to go any lower, but at the same time it is difficult for me to gain weight because of my decreased appetite and only eating when i'm hungry and to satiety.  So I need to gain more fat in a healthy manner before my next fast.

Another advantage as a result of my fast is now I can finally join the other MMM members that have food budgets of $200-$300 a month.  I cook, make, or prepare almost 95% of my food now and have cut so much on necessary food, that even eating higher priced grass feed organic foods I am still saving a significant amount of money.  I went from easily 2000-2500 calories a day to about 1200-1600 calories a day.

It is the reason I am on this thread because I'm now learning about Keto and seeing if I want to give it a shot.  My current mental and tactical block is getting my carbs low enough to get into ketosis, I am hesitant to lower my vegetable and fruit intake to such low levels.  I have no problems with the increased fat and moderate proteins, but the carbs is a blocker for me, especially if the recommendation is to get to 20 grams of total carbs a day to get into ketosis.

Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on January 18, 2018, 02:52:52 PM
https://www.healthline.com/nutrition/ketogenic-diet-101

also

https://www.dietdoctor.com/low-carb/keto

Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 18, 2018, 03:09:16 PM
@northener80 yes, I had a very similar reason to try keto. Itís almost impossible for me to moderate carbs.

On energy, itís probably a combination of the time it takes for your body to adapt to its new fuel source, but also make sure you are getting enough electrolytes. I have to add salt and potassium to almost everything I drink just to get enough, it seems crazy but thatís what I have to do.

I think so too. Currently I'm just adding some extra salt and taking Magnesium and Zink. I will try adding some potassium too.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 18, 2018, 03:15:52 PM
Right now I'm naturally eating in a 16/8 fasting pattern. Not intentionally, that's just when I feel hungry.  I've tried to change the pattern by eating breakfast when I'm not hungry and what happens is I just end up skipping lunch because, again, I'm just not hungry.  I do get hungry between 3-7 pm.  And I get hungry for mostly fat and some protein.  If I eat salads, I stay hungry until I eat enough fat and protein, then I feel satisfied. 

I'm thinking of doing a 24 or 36 hour fast at some point, just to see how I do on it.  And I wondered if anyone had experience to share.  I'd still like to hear it if you have it.  Good or bad. 

I did read on Mark Sisson's blog some years ago that men tend to do better on fasts than women, especially younger women of child-bearing age.  I'm probably in perimenopause (50 yrs old); I've only had the occasional hot flash, but age-wise this is when menopause normally starts for many women.

My guess is that a 24 hours fast will be very easy for you. I have been doing mostly 24 hour ones about once a week for the last six months or so. Some of them were easy and on others I struggled. However... I just did one these last 24 hours and it was ridiculous how easy it was! Fasting while on keto is way easier than if you are eating a standard carb diet :)
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 18, 2018, 04:49:40 PM
@northener80 yes, I had a very similar reason to try keto. Itís almost impossible for me to moderate carbs.

On energy, itís probably a combination of the time it takes for your body to adapt to its new fuel source, but also make sure you are getting enough electrolytes. I have to add salt and potassium to almost everything I drink just to get enough, it seems crazy but thatís what I have to do.

I think so too. Currently I'm just adding some extra salt and taking Magnesium and Zink. I will try adding some potassium too.

Yeah, you need almost as much potassium as sodium. Depending on what you eat, there are some very rich sources in food (a big keto one being avocados).

With magnesium, what form are you taking? Mag oxide is bad, very poor absorption. I take mag glycinate. A lot of folks like mag malate but my stomach didnít seem to like it.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 19, 2018, 10:41:29 AM
@northener80 - I think you might be right! 

Yesterday I decided to wait and eat when I felt hungry.  This didn't happen until about 4pm.  And even then I wasn't really hungry - I didn't feel hunger pangs, the food didn't demand to be eaten while I cooked or after, and when I ate it just tasted like regular food not the amazing food you taste when you're really hungry.  But I felt washed out and my energy was dragging, so I figured it's time to eat. 

I had a bowl of beef taco salad.  It was good but I didn't want seconds.  And then since I was going to be gone from home I ate a snack of fatty foods to tide me over.  That was a mistake.  I felt overly full and uncomfortable.  Clearly my "just in case" eating needs to stop!  :)  My tummy don't like it.

I did add caffeine yesterday morning.  For the past week I've been low on energy.  At first I thought it was just recovery from starting keto right before my cycle.  Then I thought it was becoming fat-adapted.  Then I thought it was emotional stress.  But then I got over my emotional stress and I was still sluggish.  So, I added a cup of caffeine Lipton tea and that worked great.  I felt an immediate boost to my energy. 

Yesterday's meals:

8am - caffeine tea with a splash of heavy cream and 1.5 Splenda packet

2pm - caffeine tea with a splash of heavy cream and 1.5 Splenda packet

4pm - beef taco salad:  beef cooked with green onions, cilantro, tomato, serranos, garlic served over romaine, red cabbage, and cuke

5pm - snack of cheddar, olives and salami  (totally not needed, made me feel too full)

That was a 19 hour fast.  At 6:30 pm I went to the gym for some light exercise.  I did a 1-hr cycle class; leisurely swimming for 1 hour; 25 mins in the dry sauna; 15 mins in the jacuzzi.  It was the longest I've ever stayed at the gym and I wasn't even tired.  But it was late and I needed to come home.  I got home full of energy and not hungry at all.  I haven't eaten since 5pm last night.  So now I'm on hour 16 of the next fast. 

I'm going to repeat the process and wait until I'm hungry to eat.  I'm really surprised at how good I felt during the fast.  And after.  Wow.  I didn't eat very much at all and yet I had so much energy.  After the workout I felt positively giddy. 

Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 19, 2018, 01:18:34 PM
@northener80 yes, I had a very similar reason to try keto. Itís almost impossible for me to moderate carbs.

On energy, itís probably a combination of the time it takes for your body to adapt to its new fuel source, but also make sure you are getting enough electrolytes. I have to add salt and potassium to almost everything I drink just to get enough, it seems crazy but thatís what I have to do.

I think so too. Currently I'm just adding some extra salt and taking Magnesium and Zink. I will try adding some potassium too.

Yeah, you need almost as much potassium as sodium. Depending on what you eat, there are some very rich sources in food (a big keto one being avocados).

With magnesium, what form are you taking? Mag oxide is bad, very poor absorption. I take mag glycinate. A lot of folks like mag malate but my stomach didnít seem to like it.

I'm doing the Great Earth - Super Magnesium, which supposedly has a mix of multiple kinds of it: glycinate, citrate, glukonate... some malate too.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 19, 2018, 03:53:44 PM
For those of you who fast - is there a good guideline as to how many calories one can have and still consider it a fast?

I've been having tea with heavy cream and splenda during my fast (30 calories per day total).  I'm wondering if it's worth the effort to wean myself off the cream and splenda, or if I should just keep doing it.  I looked on the Dr. Fung website but couldn't find anything.

Also, is there a guideline for how often one should do a 36 hr fast?  Dr. Fung says 2-3 times per week for a 24 hr fast, but nothing for the 36.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 19, 2018, 04:36:36 PM
Interesting day at the office today:

morning coffee break - a coworker brought in two big boxes of homemade chocolate cookies
then five minutes later someone else shows up with four big cakes! (someone's birthday)

and in the afternoon I was offered a homemade mudcake with whipped cream.

Didn't have any of it of course and not really any strong cravings either, first time ever for me when it comes to sweet stuff.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 20, 2018, 05:09:45 AM
For those of you who fast - is there a good guideline as to how many calories one can have and still consider it a fast?

I've been having tea with heavy cream and splenda during my fast (30 calories per day total).  I'm wondering if it's worth the effort to wean myself off the cream and splenda, or if I should just keep doing it.  I looked on the Dr. Fung website but couldn't find anything.

Also, is there a guideline for how often one should do a 36 hr fast?  Dr. Fung says 2-3 times per week for a 24 hr fast, but nothing for the 36.

Some speculation from me on this is. When it comes to weight loss I think it would be fine to add some fat, haven't looked so deeply into that but I've been reading some things pointing to that. Please correct if I'm wrong on this :)

However, I would be vary about it breaking the autophagy mode of the body. This mode of repairing, preserving and cleaning up basically that we simply don't get into much normally with eating all the time.

Maybe you can just try doing a 24 hour every now and then first? For me I tend to do them on work days when my calendar has been filled to the point of leaving no time for lunch (not really ideal, but I make up for it leaving early other days).


On a different topic, what benefits are the rest of you seeing already other than possibly weight loss? I noticed my skin has improved a lot! It's always gotten quite bad in the winter time, and this time of the year is really the worst with very dry air inside, but over the last two weeks it's actually been getting better!
Another positive is that my sleep improved also, no more tossing and turning for an hour or two before falling asleep!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 20, 2018, 07:49:46 AM
Yeah my skin typically needs a lot less moisturizer during winter as well.

In general my depression is more stable on keto, though not so much if I have too much alcohol.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 20, 2018, 05:12:25 PM
Benefits:

Food cravings are completely gone.
Joint pain is greatly reduced.
Energy has increased tremendously.
Skin is looking better - more clear and less oily.
Scalp is less oily.
I get full on less food and I get a clear message when I'm full.
I sleep soundly through the night instead of getting up to pee several times.
My kitchen stays much cleaner because I'm not cooking and eating as much.
My food shopping has decreased as now I'm eating less and not buying lots of snacks.
The food I do eat tastes much better.
Preparing food is simpler and easier - less meals, less cleanup, less thinking about what to cook (I don't mind eating the same thing over and over).
I'm more active and the increased activity is releasing the feel-good chemicals so my spirits are noticeably lifted.
My dogs are loving the extra walks! 

I'm sure more stuff will come up, but this is what stands out after being on this for 2 weeks.

Great question! 
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on January 20, 2018, 10:13:56 PM
Benefits:

The biggest benefit for me is being much calmer and less anxious, I used to get worked up about the smallest things if it did not go my way or was not part of a 'plan'.  From there physically, it is the constant energy level, I don't miss the highs or lows, at the moment the variation in energy level from the moment I wake up to to the time I go to bed is very close.  I also don't toss and turn before bed, even if I am on the screen right before I go to bed, I'm asleep in under 5 minutes.  Last but not least, I can see my stomach muscles again. 

From a financial perspective I'm saving at least 30-40% on my food costs because I have stopped eating out as much and buying sweets and processed foods. 

I also spend less time eating because I just don't eat that much any more, with fasting, 5:2, and intermittent fasting, I normally eat two meals a day with a snack in between now.  Even with doing more mindful eating where I am not multi-tasking while I eat.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 21, 2018, 10:46:58 AM
I finished my 2 week Induction and weighed in yesterday.  I lost 9.5 lbs over the two weeks. 

This week I will be experimenting with intermitten fasting while still keeping to my low-carb/keto diet.  I'm kind of excited to try a 36 hour fast, but will probably do a few 24 hour ones first.  The plan for the week is to do a 24-hr fast on Mon, Weds, and Fri.

I'm really shocked at how little appetite I have as I move into longer fasting periods.  I was starting to get concerned, but I've been spending some time over at Dr. Fung's website and he says it's normal.  It seems my body is quite happy relying on the reserves for fuel.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 21, 2018, 01:13:01 PM
I finished my 2 week Induction and weighed in yesterday.  I lost 9.5 lbs over the two weeks. 

This week I will be experimenting with intermitten fasting while still keeping to my low-carb/keto diet.  I'm kind of excited to try a 36 hour fast, but will probably do a few 24 hour ones first.  The plan for the week is to do a 24-hr fast on Mon, Weds, and Fri.

I'm really shocked at how little appetite I have as I move into longer fasting periods.  I was starting to get concerned, but I've been spending some time over at Dr. Fung's website and he says it's normal.  It seems my body is quite happy relying on the reserves for fuel.

Wow! Great job and great results! :)

And good luck with this week's fasting. I just started mine after I had dinner tonight, will do a regular 24 hour one.

Some more science and inspiration on the topic of sugars: https://www.youtube.com/watch?v=dBnniua6-oM

Today's food was: a brunch consisting of boiled eggs, salami, cheese filled champignons and olives. Followed by a dinner with oven baked ham with cheese, smoked aubergine mush with walnuts and bearnaise sauce (the dinner was kinda a combination of whatever was in the fridge, pretty tasty but maybe one step too far in mixing things :)
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on January 21, 2018, 02:07:36 PM
Reading through this thread I'm seeing everyone list bacon, salami, pepperoni, etc as part of their keto diet.  Does anyone have any concerns about the nitrates and processing of the meats making them carcinogenic?
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 21, 2018, 02:13:18 PM
Reading through this thread I'm seeing everyone list bacon, salami, pepperoni, etc as part of their keto diet.  Does anyone have any concerns about the nitrates and processing of the meats making them carcinogenic?

Not at all. Even though I eat them regularly, I don't eat them in large quantities. Additionally, the studies that are usually cited are a little iffy. They don't do a good job of separating out other factors (such as the highly processed diets of people who generally eat these types of meats). I would agree that these should be eaten in moderation, and I prefer my own bacon and sausages to store brands since I am able to control the quality.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 21, 2018, 02:38:20 PM
Reading through this thread I'm seeing everyone list bacon, salami, pepperoni, etc as part of their keto diet.  Does anyone have any concerns about the nitrates and processing of the meats making them carcinogenic?

Wow it never really ends! ;) There is always one more thing you have to consider for the diet. Especially frustrating as I was very mustachian and bought 10kg of very high quality ham just after christmas for something like $2/kg!

I've been aware of nitrates, but haven't particularly read up on them. The red meat research I know some of. As I understand it this is observational studies? If so, they might carry way too many unknown factors in the results to really apply. My quick dive into the topic also hinted that some vegetables also contain nitrates, red beats for example. The ham I'm getting has apparently replaced the regular nitrates with something extracted from red beats, no idea if it's any better for me or not, but at least they could remove those "E"-numbers from the label :)

Thank you, you have made me more aware of this, the safe bet seems to be adding some more fish, avocado and chicken and hold back somewhat on red/processed meats.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 21, 2018, 03:00:36 PM
Reading through this thread I'm seeing everyone list bacon, salami, pepperoni, etc as part of their keto diet.  Does anyone have any concerns about the nitrates and processing of the meats making them carcinogenic?

The research on nitrates is best described as inconclusive. Heck, our saliva has nitrates in it. Iím highly skeptical of danger from that arena. Fundamentally, everything is going to kill you somehow, you canít fear everything.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 21, 2018, 07:13:45 PM
Reading through this thread I'm seeing everyone list bacon, salami, pepperoni, etc as part of their keto diet.  Does anyone have any concerns about the nitrates and processing of the meats making them carcinogenic?

Like @brute, I eat salami regularly but in small amounts.  If I say I had salami, I mean 2-3 small bites.  A little bit goes a long way.  It's hard to overeat protein foods if you don't eat carbs with them.  I still have some of the dry salami I bought over 2 weeks ago. 

So to answer your question, no I don't worry about it.  Sugar and carbs would be more likely to kill me than the few bites of salami I eat now and then.
Title: Re: Keto Challenge
Post by: oldtoyota on January 21, 2018, 09:29:47 PM
Anyone up for a keto or low-carb challenge?

I've been at 30 carbs for 2 days and I'm going to work hard to get down to 20 to make sure that I'm in keto and to see how the 20 limit works on my body.  I have a lot of weight to lose so I'm looking to do this for a while.  In time I'd like to see what my carb threshold is for continued weight loss.

I just had to defend/explain my decision to cut back on cabbage on the weight loss thread and it made me realize that I need a place to talk about the idiosyncrasies of low-carb/keto.  I realize it sounds pretty funny and a little crazy to talk about cutting back on cabbage in order to lose weight!

First of all, great work on the determination to make a change!  That's a huge undertaking, and you should be commended for taking that on.

Having myself tinkered with all sorts of random dietary approaches, what I will tell you from just my own personal experiences is that it's probably a good idea to maintain some level of carb intake in the form of "carby vegetables," such as cabbage, a modest amount of sweet potato, etc.

Again, this is just my own experience, and everyone's body responds differently, so definitely go with what works best for you.  But when I went keto and aimed for 30g of net carbs/day, I lost some weight and gained some strength, but my cholesterol absolutely shot through the roof to extraordinary numbers (my levels more than tripled).  Loving numbers and being fascinated by my body's response, I did some more testing and found that my thyroid function markedly decreased in response to the diet.  Amongst the main functions of the thyroid is to help clear out circulating cholesterol.

So I decided to experiment, veered from a keto lifestyle and instead engaged in more of a paleo lifestyle, and within a few months, my thyroid and lipid panel returned back to normal (my lipid panel actually improved compared to "baseline").  So again, I encourage you to experiment and try different things, knowing that everyone's body tends to respond differently.  I encourage you to do some regular blood tests along with the dietary changes too, as that helps you better track and understand how your body is responding.

Strict keto made me feel pretty sick, so now I do a modified version that has me counting fermentable carbs and staying below a certain number. The doc said maybe I need more carbs than other people. Different bodies need different things.

When I stick to lower than about 25-30 fermentable carbs, I feel pretty good. If I feel off, I'll eat some butternut squash. It took some experimentation for me to figure out what worked the best. After much trial and error, I think the counting of fermentable carbs is the way to go for me. I'm still working out some kinks, but I feel I'm heading in the right direction.
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on January 22, 2018, 08:55:03 AM
@oldtoyota Can you elaborate on what fermentable carbs are?  How do they differ from the normal keto carb lingo such at total carbs and net carbs?  What are some examples of fermentable carbs and how do you calculate them?
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on January 22, 2018, 09:02:50 AM
Thank you for the replies regarding the question about nitrates and processed meats.  I also agree with some of the sentiments that sugar and processed carbs are higher on the list of worries than nitrates and processed meats if you asked me. 

Here is a reference for the study on the processing of meats, such as bacon and other cured meats and it's link to cancer.  I'm still doing my own reading on the matter and agree that moderate amounts a few time a week is probably ok.

https://www.cancer.org/latest-news/world-health-organization-says-processed-meat-causes-cancer.html
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 22, 2018, 07:01:34 PM
So far I have done one 24 hour and two 20/4 fasts.  Ironically, I find the 24 hour fast easier because there's less thought going into what and when to eat.  What I've found, even with the 20/4 fasts, is that I only need one regular meal.  My appetite is greatly reduced and if I try to eat a lot, it's painful. 

The goal for the rest of the week is to do a 24 hour fast every day.  I find that a meal time of 5 pm works well.  If I plan to do something physical in the evenings, 4 pm would probably work better as it gives my body time to digest the meal.  What used to be a regular meal now feels like a big meal, so I have found myself slowly reducing the amount of food I eat so I don't feel stuffed.

If anyone had told me three weeks ago that I'd be eating one low-carb meal per day, I wouldn't have believed it.  I'm slowly weaning myself off the Splenda.  And I've added broth during the fasting period for some sodium and satiety.  When I did the 24 hour fast I only got really hungry the last hour or so and I was able to distract myself with a walk.

I think I'll pick up a scale so that I can see how the fasting affects the weight loss on more regular basis.  I can see my stomach getting smaller!  It's a trip.
Title: Re: Keto & Low-Carb Challenge
Post by: ROF Expat on January 23, 2018, 07:04:03 AM

This year my goal with keto is to find the right level for me. No carbs and training as hard as i do is a no go. I'm at ~140g of carbs a day right now and still in ketosis, and that's working will. I'll slowly dial it down to 100g a day over the next month and see how that goes.
[/quote]

Brute,

How long before and after you work out is your window for having those carbs?  I've been training with the intention of competing in Masters class powerlifting this year.  A keto diet has taken me from 212 to 180, and my intention is to make the 165 lb class.  Things weren't so bad the first few months, but my strength has really suffered lately.  I'd like to try introducing some carbs to see if I can maintain more of my strength while losing weight.   
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 23, 2018, 08:10:07 AM

Brute,

How long before and after you work out is your window for having those carbs?  I've been training with the intention of competing in Masters class powerlifting this year.  A keto diet has taken me from 212 to 180, and my intention is to make the 165 lb class.  Things weren't so bad the first few months, but my strength has really suffered lately.  I'd like to try introducing some carbs to see if I can maintain more of my strength while losing weight.   

I hear you on the strength loss, it drives me nuts and for a long time was what killed my long term dieting efforts. I eat ~60g an hour before training, and 60-80g within an hour after training. I used to supplement with BCAAs, but after testing my blood sugar, it seemed that most of them were being turned into glucose via gluconeogenesis in the liver anyway, so no reason to buy expensive sugar.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 23, 2018, 10:47:29 AM

Brute,

How long before and after you work out is your window for having those carbs?  I've been training with the intention of competing in Masters class powerlifting this year.  A keto diet has taken me from 212 to 180, and my intention is to make the 165 lb class.  Things weren't so bad the first few months, but my strength has really suffered lately.  I'd like to try introducing some carbs to see if I can maintain more of my strength while losing weight.   

I was reading on the Dr. Fung website and he advises working out in a fasted state, per the findings of the LeanGains guy, if I remember correctly.  Have you tried that?

I hope to begin doing some strength training workouts soon.  I didn't want to overwhelm myself by starting too much all at once.  Once a hit a 12 lb weight loss, I'll start.  I think that might be sometime this week or next.
I hear you on the strength loss, it drives me nuts and for a long time was what killed my long term dieting efforts. I eat ~60g an hour before training, and 60-80g within an hour after training. I used to supplement with BCAAs, but after testing my blood sugar, it seemed that most of them were being turned into glucose via gluconeogenesis in the liver anyway, so no reason to buy expensive sugar.
Title: Re: Keto & Low-Carb Challenge
Post by: ROF Expat on January 23, 2018, 11:53:51 AM

Brute,

How long before and after you work out is your window for having those carbs?  I've been training with the intention of competing in Masters class powerlifting this year.  A keto diet has taken me from 212 to 180, and my intention is to make the 165 lb class.  Things weren't so bad the first few months, but my strength has really suffered lately.  I'd like to try introducing some carbs to see if I can maintain more of my strength while losing weight.   

I hear you on the strength loss, it drives me nuts and for a long time was what killed my long term dieting efforts. I eat ~60g an hour before training, and 60-80g within an hour after training. I used to supplement with BCAAs, but after testing my blood sugar, it seemed that most of them were being turned into glucose via gluconeogenesis in the liver anyway, so no reason to buy expensive sugar.

Thanks, Brute. 

I'll try introducing some carbs within the hour before and after training, scaled down to my bodyweight and workout. 
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 23, 2018, 12:16:29 PM
This is really becoming a habit now. Had salmon for two meals today and weighed in at -5kg from roughly two weeks ago. If anything it's moving too fast, there's only like 7 more kg to lose!

After that it's maintenance and gaining from the gym. The only small issue so far is that my wife was a bit upset that I ate the mozzarella while she was still at work ;)
Title: Re: Keto & Low-Carb Challenge
Post by: ROF Expat on January 23, 2018, 12:22:46 PM

I was reading on the Dr. Fung website and he advises working out in a fasted state, per the findings of the LeanGains guy, if I remember correctly.  Have you tried that?

I hope to begin doing some strength training workouts soon.  I didn't want to overwhelm myself by starting too much all at once.  Once a hit a 12 lb weight loss, I'll start.  I think that might be sometime this week or next.
I hear you on the strength loss, it drives me nuts and for a long time was what killed my long term dieting efforts. I eat ~60g an hour before training, and 60-80g within an hour after training. I used to supplement with BCAAs, but after testing my blood sugar, it seemed that most of them were being turned into glucose via gluconeogenesis in the liver anyway, so no reason to buy expensive sugar.
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Jane x,

I think the recommendation for exercising in a fasting state is probably appropriate for people who need help getting into, or remaining in ketosis, and it might make sense if weight loss is your major goal.  For a person who is training to build or maintain serious strength, exercising while fasting is probably irrelevant at best and counterproductive at worst.  I'm not a physiologist, but my understanding is that a ketogenic diet basically depletes your muscle glycogen and your body runs on fat.
  This is good for weight loss, but bad for strength.  Truly high intensity, anerobic exercise relies on having muscle glycogen available to burn.  You can walk or run on the treadmill, do pilates, or work out with light weights by burning fat.  If you want to move twice your bodyweight or more, you need to burn glycogen.  At least, that is my experience over the past five months. 

Good luck on starting your own strength training!  If you haven't been doing very serious strength training up to this point, your ketogenic diet probably won't be a negative factor for a long time.  When you're very new to training, you see benefits very quickly.  You might want to consider looking for some good coaching, though. 
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 23, 2018, 12:44:31 PM

I was reading on the Dr. Fung website and he advises working out in a fasted state, per the findings of the LeanGains guy, if I remember correctly.  Have you tried that?

I hope to begin doing some strength training workouts soon.  I didn't want to overwhelm myself by starting too much all at once.  Once a hit a 12 lb weight loss, I'll start.  I think that might be sometime this week or next.

Training in a fasted state has shown to be useful for people who are just trying to lose fat. It might make the difference of 1-1.5 pounds of fat per month. Definitely give it a try for 2-3 weeks and see if it makes a difference for you. Some people love it, some  hate it, but it's hard to know which is which until you try it.

For my goals though, my body simply can't function at the level needed when fasted. Here's me pulling a sled with kegs filled with lead shot and sand. Each keg weight 350 pounds, which we had to pick up, run 50 feet, place on the sled, go get the other one, then pull the sled 50 feet to the finish line, all in under 60 seconds.

Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on January 23, 2018, 12:50:28 PM
Dude, that's intense.  And I thought I was some big deal when I took the stairs up to my office!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 23, 2018, 04:36:36 PM
I've been finding that I get an energy slump every day around 2 pm.  At first I thought I was hungry and would eat and the tired feeling would go away temporarily.  Then a couple of hours later, or less, the tiredness would come back. 

I've been trying different things: snacks, water, broth, walking, attempted naps, tv, reading, etc.... And nothing works.  I can't figure it out.  After dinner I feel fine, though I do have to be careful not to overeat.

I'm wondering if this is just a normal part of being in weight loss mode. 

Today I ate a snack high in fat and some nuts for protein in hopes that it would help but the nuts are giving me a stomach ache and I feel just as tired if not more.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 23, 2018, 04:47:58 PM

I was reading on the Dr. Fung website and he advises working out in a fasted state, per the findings of the LeanGains guy, if I remember correctly.  Have you tried that?

I hope to begin doing some strength training workouts soon.  I didn't want to overwhelm myself by starting too much all at once.  Once a hit a 12 lb weight loss, I'll start.  I think that might be sometime this week or next.

Training in a fasted state has shown to be useful for people who are just trying to lose fat. It might make the difference of 1-1.5 pounds of fat per month. Definitely give it a try for 2-3 weeks and see if it makes a difference for you. Some people love it, some  hate it, but it's hard to know which is which until you try it.

For my goals though, my body simply can't function at the level needed when fasted. Here's me pulling a sled with kegs filled with lead shot and sand. Each keg weight 350 pounds, which we had to pick up, run 50 feet, place on the sled, go get the other one, then pull the sled 50 feet to the finish line, all in under 60 seconds.

WOW. 

Yeah, my pushups and 4 lb weights (Jillian Michael's 30 Day Shred) are a little different than what you do!!!  :)  What you do is VERY impressive.  Kudos.


ETA - I appreciate you guys clarifying this for me.  Thanks!


Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 23, 2018, 09:54:14 PM
I finished my 2 week Induction and weighed in yesterday.  I lost 9.5 lbs over the two weeks. 

This week I will be experimenting with intermitten fasting while still keeping to my low-carb/keto diet.  I'm kind of excited to try a 36 hour fast, but will probably do a few 24 hour ones first.  The plan for the week is to do a 24-hr fast on Mon, Weds, and Fri.

I'm really shocked at how little appetite I have as I move into longer fasting periods.  I was starting to get concerned, but I've been spending some time over at Dr. Fung's website and he says it's normal.  It seems my body is quite happy relying on the reserves for fuel.

Good job on the weight loss.

I started intermittent fasting a couple years ago because of this thread (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/intermittent-fasting-for-fun-and-badassity/) and have continued it ever since.  I eat my first meal at 1pm and finish my last meal by 7pm.  It's also very easy for me to go on a 24 hour fast and not feel hungry at all, but I don't do those often since I don't want to lose weight.

Also, this thread (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/5-day-fast-next-week-15-day-fast-started-today!/) about extended fasts was interesting to follow.  I would NOT try one of these until you are comfortable with intermittent fasting and 24-36 hour fasts, but the thread still has a lot of good information and links that might interest you.

@Knaak - thanks for these links.  I've been reading them and wishing we had a fasting thread going right now. 

I decided to see if eating more food would solve my 2-4 pm slump and I feel so gross and overstuffed.  And I didn't even eat that much.  I keep 'thinking' my body needs more food, but it doesn't.  I don't know what it needs.  Maybe purposely removing food from the equation altogether will give me some answers. 

I want to do the 36 hr fast but I think I'm a bit scared.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 23, 2018, 10:13:22 PM
Anyone have experience with fasting or intermitten fasting that they'd like to share.  I feel like that's where I'm headed based on my eating patterns lately.

I'll share.  I found this video on Youtube https://www.youtube.com/watch?v=Ihhj_VSKiTs&list=PLQIrmUFjdJhIfMxdVG1Fkf5oHFNAlh0fL&t=2s&index=1 (https://www.youtube.com/watch?v=Ihhj_VSKiTs&list=PLQIrmUFjdJhIfMxdVG1Fkf5oHFNAlh0fL&t=2s&index=1) and was intrigued so I did as much reading on it as could.  I have done a juice fast for 3 days before and that led me to quit my coffee habit.  I was also able to quit alcohol because I was started to drinking at home when alone because I reduced going out and socializing with other adults after having kids.  However, one think I couldn't manage was sugar.  I would quit for a few weeks and then slowly try to have a treat once a month, which became twice a month, then once a week, then twice a week, ect, ect..

However, when I read up more on fasting, then intermittent fasting, then low-carb diets, there were so many stories of people just not craving sugar anymore because they also cut their carb addiction.  I figure I would give it a shot but it took a while come to terms with low to no refined carbs, I'm Asian and rice, noodles, and starchy food in general was a staple in my diet.

Starting in November last year I started cutting down my carbs and sugar, not yet low carb.  Then I did the 5:2 diet, eating only 600 calories, again no refined carbs or sugar, on Monday's and Thursday's.  Once I did that for about 6 weeks.  If found this blog post on a 21 day fast, https://personalexcellence.co/blog/fasting/ (https://personalexcellence.co/blog/fasting/),  which really gave me confidence to try a 7 day fast.

The fast as a very good experience for me overall, for my wife that had to take care of three kids for the last three days of the fast, not so much.  I have learned a lot about what the human body is capable of and I have dramatically changed my relationship with food.  I have unlearned a lot of unhealthy eating habits that I thought were perfectly normal and separated out the emotions and feelings I was trying to replicate by eating certain foods.  I am also more aware of how different foods I eat affect my body and not just in theory but in practice.  Which really drove the home the fact that I need to respect my body more by being aware of what I eat and how it negatively or positively affects my body, mood, and long term health.

I still miss the taste of a lot of the things I used to eat, I'm talking about you doughnuts and chocolate cake, but now it is not a matter of depriving myself and using will power.  It is a choice, I choose not to eat it because I know I was eating them to feel an emotion or to recreate a feeling that I associated with them.  Instead of eating to recreate the emotion or feeling I just focus on doing the things that actually make me feel them and not what was associated with the emotion or feeling i was feeling.

After my fast it was so much easier to eat healthier and I am continuing on tweaking the foods I eat to achieve my health and fitness goals.  Weight loss is the only thing I am concerned about for my next fast.  I'm down to 15% body fat according to my scale and don't want to go any lower, but at the same time it is difficult for me to gain weight because of my decreased appetite and only eating when i'm hungry and to satiety.  So I need to gain more fat in a healthy manner before my next fast.

Another advantage as a result of my fast is now I can finally join the other MMM members that have food budgets of $200-$300 a month.  I cook, make, or prepare almost 95% of my food now and have cut so much on necessary food, that even eating higher priced grass feed organic foods I am still saving a significant amount of money.  I went from easily 2000-2500 calories a day to about 1200-1600 calories a day.

It is the reason I am on this thread because I'm now learning about Keto and seeing if I want to give it a shot.  My current mental and tactical block is getting my carbs low enough to get into ketosis, I am hesitant to lower my vegetable and fruit intake to such low levels.  I have no problems with the increased fat and moderate proteins, but the carbs is a blocker for me, especially if the recommendation is to get to 20 grams of total carbs a day to get into ketosis.

Hi @mxt0133 - I was re-reading your post for inspiration to try the 36 hour fast.  Regarding the bolded section of your post - why are you trying to get into ketosis?  If you are already at your goal weight, wouldn't ketosis be unnecessary?  Maybe even undesirable?  I'm new to keto so I've been assuming that keto uses extra fat as fuel, but if there is no extra fat, what does the body use? 
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on January 23, 2018, 10:48:22 PM
Hi @mxt0133 - I was re-reading your post for inspiration to try the 36 hour fast.  Regarding the bolded section of your post - why are you trying to get into ketosis?  If you are already at your goal weight, wouldn't ketosis be unnecessary?  Maybe even undesirable?  I'm new to keto so I've been assuming that keto uses extra fat as fuel, but if there is no extra fat, what does the body use?

Part of the reason I want to get/stay in ketosis is for the mental clarity I feel, even level of energy, and no cravings for sweets.  I experienced it during my extended fast and when I went low carb after I broke my fast.  However, I can't keep fasting because well, I will run out of calories eventually.  So I figure how do I maintain the way I felt during my fast and it let me down the keto road.

As for a keto diet, stored body fat is only used as fuel if you do not consume enough calories, mostly fat and protein in this case.  But if you consume enough or at a surplus you can maintain or even gain weight, either lean muscle or fat, without invoking insulin spikes.

Again, I just want to maintain how I felt during my fast and I was able to do that when I cut out sugar and refined carbs.  I believe I was in some state of ketosis during that time, but I can't be sure because I did not measure my ketone levels.  I'm still trying to tweak my food intake because my appetite has gone down significantly and I am continuing to loose weight.  My BMI is getting to underweight levels. I want to start adding lean muscle but do not want to add fat or water weight if I can help it.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 24, 2018, 12:11:00 AM
Hi @mxt0133 - I was re-reading your post for inspiration to try the 36 hour fast.  Regarding the bolded section of your post - why are you trying to get into ketosis?  If you are already at your goal weight, wouldn't ketosis be unnecessary?  Maybe even undesirable?  I'm new to keto so I've been assuming that keto uses extra fat as fuel, but if there is no extra fat, what does the body use?

Part of the reason I want to get/stay in ketosis is for the mental clarity I feel, even level of energy, and no cravings for sweets.  I experienced it during my extended fast and when I went low carb after I broke my fast.  However, I can't keep fasting because well, I will run out of calories eventually.  So I figure how do I maintain the way I felt during my fast and it let me down the keto road.

As for a keto diet, stored body fat is only used as fuel if you do not consume enough calories, mostly fat and protein in this case.  But if you consume enough or at a surplus you can maintain or even gain weight, either lean muscle or fat, without invoking insulin spikes.

Again, I just want to maintain how I felt during my fast and I was able to do that when I cut out sugar and refined carbs.  I believe I was in some state of ketosis during that time, but I can't be sure because I did not measure my ketone levels.  I'm still trying to tweak my food intake because my appetite has gone down significantly and I am continuing to loose weight.  My BMI is getting to underweight levels. I want to start adding lean muscle but do not want to add fat or water weight if I can help it.

What if you try lower-carb and see if that gives you the benefits of keto without the weight loss?  The Atkins book has a section about finding your maintenance carb limit where you figure out that sweet spot where you are in maintenance mode and you are still free from food cravings.  It's not as easy as the strict keto/Induction phase where you limit to 20 grams. By easy, I mean very little mental energy involved in deciding what to eat.  Finding your own personal sweet spot would take some time and trial and error.  But it's something to consider.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 24, 2018, 06:18:08 AM
I've been finding that I get an energy slump every day around 2 pm.  At first I thought I was hungry and would eat and the tired feeling would go away temporarily.  Then a couple of hours later, or less, the tiredness would come back. 

I've been trying different things: snacks, water, broth, walking, attempted naps, tv, reading, etc.... And nothing works.  I can't figure it out.  After dinner I feel fine, though I do have to be careful not to overeat.

I'm wondering if this is just a normal part of being in weight loss mode. 

Today I ate a snack high in fat and some nuts for protein in hopes that it would help but the nuts are giving me a stomach ache and I feel just as tired if not more.

I have caffeine. In my case, usually half caf coffee with some salt and no-salt mixed in.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 24, 2018, 10:47:24 AM
I finished my 2 week Induction and weighed in yesterday.  I lost 9.5 lbs over the two weeks. 

This week I will be experimenting with intermitten fasting while still keeping to my low-carb/keto diet.  I'm kind of excited to try a 36 hour fast, but will probably do a few 24 hour ones first.  The plan for the week is to do a 24-hr fast on Mon, Weds, and Fri.

I'm really shocked at how little appetite I have as I move into longer fasting periods.  I was starting to get concerned, but I've been spending some time over at Dr. Fung's website and he says it's normal.  It seems my body is quite happy relying on the reserves for fuel.

Good job on the weight loss.

I started intermittent fasting a couple years ago because of this thread (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/intermittent-fasting-for-fun-and-badassity/) and have continued it ever since.  I eat my first meal at 1pm and finish my last meal by 7pm.  It's also very easy for me to go on a 24 hour fast and not feel hungry at all, but I don't do those often since I don't want to lose weight.

Also, this thread (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/5-day-fast-next-week-15-day-fast-started-today!/) about extended fasts was interesting to follow.  I would NOT try one of these until you are comfortable with intermittent fasting and 24-36 hour fasts, but the thread still has a lot of good information and links that might interest you.

@Knaak - thanks for these links.  I've been reading them and wishing we had a fasting thread going right now. 

I decided to see if eating more food would solve my 2-4 pm slump and I feel so gross and overstuffed.  And I didn't even eat that much.  I keep 'thinking' my body needs more food, but it doesn't.  I don't know what it needs.  Maybe purposely removing food from the equation altogether will give me some answers. 

I want to do the 36 hr fast but I think I'm a bit scared.

I've been feeling something similar, getting low energy at times, until today! Full clarity the whole day, including some good exercise in the gym. Could it be that you are on negative calories now and your body isn't quite keto adapted yet. Of course you are in ketosis, but you simply may not absorb quite enough energy from the ketones?

Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 24, 2018, 12:28:12 PM
I finished my 2 week Induction and weighed in yesterday.  I lost 9.5 lbs over the two weeks. 

This week I will be experimenting with intermitten fasting while still keeping to my low-carb/keto diet.  I'm kind of excited to try a 36 hour fast, but will probably do a few 24 hour ones first.  The plan for the week is to do a 24-hr fast on Mon, Weds, and Fri.

I'm really shocked at how little appetite I have as I move into longer fasting periods.  I was starting to get concerned, but I've been spending some time over at Dr. Fung's website and he says it's normal.  It seems my body is quite happy relying on the reserves for fuel.

Good job on the weight loss.

I started intermittent fasting a couple years ago because of this thread (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/intermittent-fasting-for-fun-and-badassity/) and have continued it ever since.  I eat my first meal at 1pm and finish my last meal by 7pm.  It's also very easy for me to go on a 24 hour fast and not feel hungry at all, but I don't do those often since I don't want to lose weight.

Also, this thread (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/5-day-fast-next-week-15-day-fast-started-today!/) about extended fasts was interesting to follow.  I would NOT try one of these until you are comfortable with intermittent fasting and 24-36 hour fasts, but the thread still has a lot of good information and links that might interest you.

@Knaak - thanks for these links.  I've been reading them and wishing we had a fasting thread going right now. 

I decided to see if eating more food would solve my 2-4 pm slump and I feel so gross and overstuffed.  And I didn't even eat that much.  I keep 'thinking' my body needs more food, but it doesn't.  I don't know what it needs.  Maybe purposely removing food from the equation altogether will give me some answers. 

I want to do the 36 hr fast but I think I'm a bit scared.

I've been feeling something similar, getting low energy at times, until today! Full clarity the whole day, including some good exercise in the gym. Could it be that you are on negative calories now and your body isn't quite keto adapted yet. Of course you are in ketosis, but you simply may not absorb quite enough energy from the ketones?

It could be.  After processing some stuff last night about why I'm afraid of doing the 36-hr fast, I'm feeling some relief and peace at the idea of not having to think about food today.  I'm not sure if fasting will speed up the adaptation or not.  We'll see!  :)
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 24, 2018, 02:57:22 PM
How long does it take to become fat adapted?

I've been confusing fat adapted with ketosis and assuming that they happened at the same time. 
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 24, 2018, 03:13:33 PM
How long does it take to become fat adapted?

I've been confusing fat adapted with ketosis and assuming that they happened at the same time.

2-4 weeks is what Iíve typically seen but everyone is different.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 24, 2018, 03:27:30 PM
How long does it take to become fat adapted?

I've been confusing fat adapted with ketosis and assuming that they happened at the same time.

2-4 weeks is what Iíve typically seen but everyone is different.

Ok, that's helpful.  I might not be adapted yet.  I started 2.5 weeks ago but one week of that was my cycle, so I won't count that.  I'll assume it's going to be 4 weeks.

Thanks Harbinger!

How do you know when you're adapted?
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 24, 2018, 03:47:57 PM
Not sure if thereís really a clear sign.

Also worth noting that many women experience weirdness with their cycles as they lose weight because of the way estrogen and related hormones are stored in fat. So donít be surprised in the future.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 24, 2018, 07:30:23 PM
Thanks @HarbingerofBunnies.

Today my 2-4 pm energy slump was better.  I distracted myself with something new and interesting and the time flew by.  I think knowing that food is not an option has been helpful.  I'll see if I can designate that time as my gym time for a while.  It's an awkward time to go to the gym, but if I'm just sitting around at home, why not?  And I would be in a fasted state, so that might help with the weight loss.  The hurdle will be making myself go when I feel so sluggish and tired.  I'll try tomorrow. 
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 25, 2018, 09:31:48 AM
Dropped 13 pounds this week. Granted last weekend was a big birthday bash, but I'm still down a few more pounds from where I started.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 25, 2018, 06:56:30 PM
Dropped 13 pounds this week. Granted last weekend was a big birthday bash, but I'm still down a few more pounds from where I started.

Dude - you're making me jealous!  :)
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 26, 2018, 08:43:49 AM
Dropped 13 pounds this week. Granted last weekend was a big birthday bash, but I'm still down a few more pounds from where I started.

Dude - you're making me jealous!  :)

Haha, it's slowing down now. I can bloat and retain water like a champ when I go off plan!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 26, 2018, 10:55:38 AM
Dropped 13 pounds this week. Granted last weekend was a big birthday bash, but I'm still down a few more pounds from where I started.

Dude - you're making me jealous!  :)

Haha, it's slowing down now. I can bloat and retain water like a champ when I go off plan!

I forget - are you fasting?  Or is this just from keto and exercise?
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 26, 2018, 11:34:03 AM
Well, I weighed in today expecting to see a big loss on the scale and was pretty shocked to see only a 1 lb loss for the week. 

I can see that I'm losing a lot of weight - my face is slimmer, my tummy has gone down quite a bit, and my clothes are all loose.  My pants were all starting to slide down in the waist so I dug out some pants that used to be too tight and they fit.  And I had to downsize my bathing suit too.  I thought for sure the scale would reflect it as well.  Plus I've been fasting! 

I've been exercising quite a bit more, so I guess some of that could be muscle gain, although my exercising is very low impact - walking, swimming. 

I'm trying to NOT get discouraged and to just keep going forward.  The scale is only one metric... yada yada...

Positive affirmation:  I've lost 10.5 lbs in 3 weeks without feeling hungry or deprived.  I feel good, I look good.  I'm stronger.  I'm healthier.  I'm happier.  Yes, I'm HAPPIER.  This is a big success!  Enjoy it!  Don't let trivia get in the way of enjoying all these wonderful accomplishments.  Don't be a fool.  :)
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 26, 2018, 11:42:32 AM
Dropped 13 pounds this week. Granted last weekend was a big birthday bash, but I'm still down a few more pounds from where I started.

Dude - you're making me jealous!  :)

Haha, it's slowing down now. I can bloat and retain water like a champ when I go off plan!

I forget - are you fasting?  Or is this just from keto and exercise?

No fasting for me. I tried fasting on a 20/4 schedule, but it wrecked my blood sugar and insulin levels. Eating every 4 hours or so keeps me in a much better mood and drops fat from me more quickly. My usual pace for weight loss is 10 pounds a month with keto, but the first week it always a ton if I've been eating everything in sight.

To better explain how much I can eat, it isn't unusual for me to eat 10k-12k calories in a single day if i'm not watching it. In the old days, I was very poor and literally would dumpster dive for food. Once I got a decent job, I felt entitled to eat as much as I wanted whenever I wanted, and that still plagues me. But yeah, a big celebration day (like last weekend) might look like this:

Breakfast tacos:
6 fried eggs
2 sweet potatoes
1 avocado
6 corn tortillas

lunch is something like
4 homemade soft pretzels
8 oz homemade beer cheese
20 oz homemade bratwurst with homemade sauerkraut

Dinner is often a large Detroit style pizza plus another large new york style pizza.

Plus 8-12 beers.


Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 26, 2018, 11:58:50 AM
Dropped 13 pounds this week. Granted last weekend was a big birthday bash, but I'm still down a few more pounds from where I started.

Dude - you're making me jealous!  :)

Haha, it's slowing down now. I can bloat and retain water like a champ when I go off plan!

I forget - are you fasting?  Or is this just from keto and exercise?

No fasting for me. I tried fasting on a 20/4 schedule, but it wrecked my blood sugar and insulin levels. Eating every 4 hours or so keeps me in a much better mood and drops fat from me more quickly. My usual pace for weight loss is 10 pounds a month with keto, but the first week it always a ton if I've been eating everything in sight.

To better explain how much I can eat, it isn't unusual for me to eat 10k-12k calories in a single day if i'm not watching it. In the old days, I was very poor and literally would dumpster dive for food. Once I got a decent job, I felt entitled to eat as much as I wanted whenever I wanted, and that still plagues me. But yeah, a big celebration day (like last weekend) might look like this:

Breakfast tacos:
6 fried eggs
2 sweet potatoes
1 avocado
6 corn tortillas

lunch is something like
4 homemade soft pretzels
8 oz homemade beer cheese
20 oz homemade bratwurst with homemade sauerkraut

Dinner is often a large Detroit style pizza plus another large new york style pizza.

Plus 8-12 beers.

Holy moly!  You can pack it away.  But it seems like your body needs larger amounts of food.   

Now that I'm on keto, I'm shocked at how quickly I fill up.  If I try to eat more I'm in pain for a long time - like 6 to 8 hours.

How did you know that your insulin and blood sugar levels were off?  Do you test?  I suspect I have insulin issues because of how high my weight is (192 right now on a 5'2" frame).  I'm wondering if I should do testing, but I'm afraid of finding out that I have diabetes, which runs in my family.

Regarding the eating mentality, I can relate.  I grew up very poor and food was the one thing that my parents used to show love and affection.  Which makes sense since they grew up very poor.  But unfortunately, it got to the point where I turned to food for everything.  Whatever the problem was, food was my answer.  And since food is now plentiful, the problems began and only got worse.  The best thing about fasting has been learning to go about my day without food as my constant companion.  Strangely, I feel a sense of peace and relief.  I guess I'm ready to let it resume it's rightful role in my life.  But dang, it's taken a long time!  :)
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 26, 2018, 12:31:52 PM


Holy moly!  You can pack it away.  But it seems like your body needs larger amounts of food.   

Now that I'm on keto, I'm shocked at how quickly I fill up.  If I try to eat more I'm in pain for a long time - like 6 to 8 hours.

How did you know that your insulin and blood sugar levels were off?  Do you test?  I suspect I have insulin issues because of how high my weight is (192 right now on a 5'2" frame).  I'm wondering if I should do testing, but I'm afraid of finding out that I have diabetes, which runs in my family.

Regarding the eating mentality, I can relate.  I grew up very poor and food was the one thing that my parents used to show love and affection.  Which makes sense since they grew up very poor.  But unfortunately, it got to the point where I turned to food for everything.  Whatever the problem was, food was my answer.  And since food is now plentiful, the problems began and only got worse.  The best thing about fasting has been learning to go about my day without food as my constant companion.  Strangely, I feel a sense of peace and relief.  I guess I'm ready to let it resume it's rightful role in my life.  But dang, it's taken a long time!  :)

I completely relate. As to the testing, I do test. Back in 2008 I was diagnosed with Type II diabetes when I ended up in the hospital from a combination of working 100 hours weeks and having the flu. My fasting blood sugar was around 340. I was recently taken off the diabetes registry since I've had my bloodwork under exceptional control for a long time now, and Keto was definitely how I got there. Within about 6 months of keto, my bloodsugar was under control,and 3 months later I was off all my medications, including my cholesterol ones. Now I tinker around with it to see how I can optimize performance without getting too chubby.
Title: Re: Keto & Low-Carb Challenge
Post by: Bird In Hand on January 26, 2018, 01:46:49 PM
OP, there are many possible reasons why weight loss can be slow on keto or low-carb.  3 weeks in, it's too early to make any conclusions.  Much of the 10lbs you lost so far is likely water loss from depleting your glycogen (you probably knew that).  Going forward you should be in fat-burning mode and you should see pretty consistent weight loss -- mostly fat.  Doing modest aerobic type exercise will require more calories, and your body should be getting that mostly from your fat stores.  Yay!  And if you decide to increase your muscle mass with resistance training -- highly recommended btw -- the fat will start to come off even faster (of course I'm sure you knew all that as well).

One thing I didn't see in the thread -- forgive me if I overlooked it -- is that sometimes a low-carb diet can be hell on your thyroid.  This is going to vary by person, but there is generally a positive relationship between carb intake and thyroid function (up to a point).  If you get a thyroid panel done while on keto, don't be shocked to see a higher-than-expected TSH.  If you have previous history with hypothyroid, don't be surprised if it gets worse on a low-carb diet.  If you hit a brick wall with fat loss on keto, you might ask your Dr. to run a full thyroid panel.  For a lot of people, a hypothyroid condition makes it very hard to lose fat.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 26, 2018, 01:54:36 PM
A lot of people I know go through periods where they lose a lot in inches but it doesnít show up as much weight loss on the scale. Go with physical appearance and subjective feeling of health more than just a number.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 26, 2018, 02:29:23 PM
Thanks guys!  Logically, I know that it's not a big deal. 

Regarding the thyroid, I had mine checked a while back and it came back fine but it's worth keeping an eye out.  Thanks!  I think it's true that the water weight came of quickly and now the fat weight will be much slower.  I'm 50, and female, so it might come off very, very slowly.  Probably the fasting stories gave me some unrealistic expectations. 

I've regained my sense of optimism.  Mainly because when I look in the mirror I look so much better than I did 3 weeks ago.
And.... I just came back from a Costco trip during lunchtime and there was all kinds of samples out, smelling good, looking good, and I just walked on by!   And these were things that I would've justified in the past (buffalo wing bites, steak bistro salad, etc).  In the past it would also have been hard not to buy something from the hot food kiosk since I haven't eaten anything today. 

Part of what helped is that I was shopping for a splurge dinner for tomorrow:  pork baby back ribs, mushrooms and asparagus.  It's going to be a nice day and we'll be grilling.  I'm experiencing delayed gratification.  :)

Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 26, 2018, 02:39:04 PM
Thanks guys!  Logically, I know that it's not a big deal. 

Regarding the thyroid, I had mine checked a while back and it came back fine but it's worth keeping an eye out.  Thanks!  I think it's true that the water weight came of quickly and now the fat weight will be much slower.  I'm 50, and female, so it might come off very, very slowly.  Probably the fasting stories gave me some unrealistic expectations. 

I've regained my sense of optimism.  Mainly because when I look in the mirror I look so much better than I did 3 weeks ago.
And.... I just came back from a Costco trip during lunchtime and there was all kinds of samples out, smelling good, looking good, and I just walked on by!   And these were things that I would've justified in the past (buffalo wing bites, steak bistro salad, etc).  In the past it would also have been hard not to buy something from the hot food kiosk since I haven't eaten anything today. 

Part of what helped is that I was shopping for a splurge dinner for tomorrow:  pork baby back ribs, mushrooms and asparagus.  It's going to be a nice day and we'll be grilling.  I'm experiencing delayed gratification.  :)

Delayed gratification is the best! :)
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 26, 2018, 04:02:52 PM
Yesterday I made a great find, mustachian even! 1kg of pure (99,3% peanuts, 0,7% salt) organic peanut butter for less than $8! :)

Our food spending has really gone up a bit since starting keto. Anyone else experiencing that?

Some staples are fairly cheap: eggs, butter, bacon, but at least here and this time of year the fresh vegetables do cost an arm and a leg... Salmon, shrimp, cheese and good quality meat kinda breaks the budget though :P But then, if there is one thing that it's really worth spending more for it is your health and happiness.
Title: Re: Keto & Low-Carb Challenge
Post by: Bird In Hand on January 26, 2018, 05:16:49 PM
Our food spending has really gone up a bit since starting keto. Anyone else experiencing that?

Some staples are fairly cheap: eggs, butter, bacon, but at least here and this time of year the fresh vegetables do cost an arm and a leg... Salmon, shrimp, cheese and good quality meat kinda breaks the budget though :P But then, if there is one thing that it's really worth spending more for it is your health and happiness.

We don't follow a keto diet, but we do something close to paleo.  We optimize our food for health, not $$, and it shows: yearly grocery bill is $15k+ for a family of 5.  Tons of fresh produce, local meat and seafood from farmer's markets, etc.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 26, 2018, 05:23:25 PM
Yes, our food spending is up, some because of increased meat consumption, some because my kids are getting bigger. As I optimize the garden and get my rabbitry dialed in, it will possibly go back down slightly and then inevitably creep up because of the kids. My oldest is still just a tween (11) so we've got the biggest eating years ahead of us.

Many non-Mustachian ketoers report lower grocery budgets on keto because they're no longer buying so much processed/pre-made food but I expect the typical Mustachian would always see a rise.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 27, 2018, 10:22:50 AM
My food bill seems to be going down now that I'm fasting because I'm just not eating that much food.  And the food I'm eating the most is not very expensive - eggs, romaine.  I bought some avocados and spinach for the potassium and I discovered two things: I'm not a big fan of cooked spinach (you're supposed to eat it cooked for the potassium), and I like avocado but mainly in guacamole with chips!  If I eat it with food it's so rich, I have a hard time finishing one per day.  I've enlisted dh to help me finish them as they are starting to all get soft.

I did a 24 hour fast yesterday and after dinner I went to the gym and swam for an hour.  I'm fairly shocked at my energy levels despite the fasting.  I'll do 20/4 fasts this weekend since they're so easy. 

To keep me focused on the important stuff, I'm going to be posting my nutrition, exercise and energy levels. 

Meals: 4:30 - 6:30 pm
Snack - macadamia nuts and pistachios
Soup - bone broth, shrimp, spinach, avocado, green onions, cilantro, serrano pepper, lemon juice, evoo
Salad - romaine, eggs, caesar dressing, pistachios

Note:  this was a longer/later eating window than I've become accustomed to and I was still fairly full when I started my swimming at 8:15 pm.  The swimming went fine but I did have some heartburn overnight which I haven't had since starting my diet.  I used to get heartburn from fat or acidic food like tomatoes.  So I'll need to keep an eye on that.  My guess is that I didn't give my body enough time to digest the fairly fatty foods I ate in a relatively short time.  Or it could be the nuts.  I haven't had nuts in a while and just bought these a few days ago. 

Exercise:
Walking - 2 miles
Swimming - 1 hr

Energy level: very good all day

p.s.  I weighed myself this morning hoping for one of those multiple lb loses on the scale and my weight has gone up!  So I'm choosing to see it as muscle gains.  Historically, I do gain muscle very quickly.  And I'm seeing continued daily improvement, especially in my tummy area which is where I carry most of my weight.  I have a ton of energy, so I think my metabolism is gearing up too.
Title: Re: Keto & Low-Carb Challenge
Post by: MEJG on January 28, 2018, 06:28:18 AM
jane X,

I've read and heard from multiple sources (first hand reports, not studies) that women tend to lose more slowly than men at first and most chalk it up to hormonal variation, which make sense to me.

The second thing I've hear a LOT is to make sure you're FEASTING when you're eating, since you're fasting.  You don't want to fast some days and then have low calorie eating days.  Eating large amounts of good fats is really needed for most people.  Until you are well keto adapted your body isn't very efficient at accessing your store body fat, so you can indeed be calorie deprived even if you have plenty of calories on your body to burn.  Also if your insulin is high you actually cannot get to your body fat stores.  So if you have insulin resistance and you haven't yet dropped your fating insulin levels <15 you may not be ABLE to pull from your body fat well. Plus good healthy saturated fats help with hormone balance and production.

The food you listed on 1/27 would be waaaaaay to few calories and fat for me, or for most people I know.

So now, in the beginning, I would focus on eating lots of good fats, keeping carbs low, and making sure when you fast you fast and when you eat you FEAST.  Megan Ramos at IDM says it all the time, make sure you switch it up, and don't be afraid of eating fat.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 28, 2018, 08:23:43 AM
3 lbs and 4 months apart. I've felt subjectively slimmer especially over past month or so but was curious if I could see it objectively. (I'm terrible at remembering to take tape measurements.) I don't see much change in the front view, but the profile seems significant. Anyone else?

There's also other things that the pics can't capture, like veins popping in my forearms, etc.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 28, 2018, 12:02:50 PM
3 lbs and 4 months apart. I've felt subjectively slimmer especially over past month or so but was curious if I could see it objectively. (I'm terrible at remembering to take tape measurements.) I don't see much change in the front view, but the profile seems significant. Anyone else?

There's also other things that the pics can't capture, like veins popping in my forearms, etc.

@HarbingerofBunnies - this whole time I've thought you were a woman.  What is that male body doing here???!!!  :)

I do see a difference in the after photos - you look a bit emaciated.  Plus you clearly need to get some sun.  :)

Seriously though, I do see a difference and it looks like you lost maybe 10-15 lbs, not 3.  Your tummy looks very flat compared to the before photo.  Congrats on the weight loss!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 28, 2018, 12:10:19 PM
jane X,

I've read and heard from multiple sources (first hand reports, not studies) that women tend to lose more slowly than men at first and most chalk it up to hormonal variation, which make sense to me.

The second thing I've hear a LOT is to make sure you're FEASTING when you're eating, since you're fasting.  You don't want to fast some days and then have low calorie eating days.  Eating large amounts of good fats is really needed for most people.  Until you are well keto adapted your body isn't very efficient at accessing your store body fat, so you can indeed be calorie deprived even if you have plenty of calories on your body to burn.  Also if your insulin is high you actually cannot get to your body fat stores.  So if you have insulin resistance and you haven't yet dropped your fating insulin levels <15 you may not be ABLE to pull from your body fat well. Plus good healthy saturated fats help with hormone balance and production.

The food you listed on 1/27 would be waaaaaay to few calories and fat for me, or for most people I know.

So now, in the beginning, I would focus on eating lots of good fats, keeping carbs low, and making sure when you fast you fast and when you eat you FEAST.  Megan Ramos at IDM says it all the time, make sure you switch it up, and don't be afraid of eating fat.

Hi @MEJG - interesting you said that about my food intake on 1/27, because that day I felt pretty stuffed.  I don't think I could've eaten more without being in pain.  I'll have to think about it and see if the composition of my meals could be tweaked for better nutrition.

I too have read, and experienced, the differences between men and women in the weight loss and metabolism department.  And age too!  I keep reminding myself that I'm not going to lose at the rate that a young person would and that the hormonal issues will add another layer of difficulty.  I stopped looking at the progress pics of men and young women on reddit/keto because I know it will mess with my expectations and results.  Thank you for the reminder.  I need to hear it often.

I'm going to look up Megan Ramos, I don't know who she is.  It will be good to have some new stuff to read.  Thanks!

I had a carb fail yesterday and I'm doing an experiment today to gain some insight about it.  I'll post more later.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 28, 2018, 12:47:04 PM
I seem to be a bit stuck now in the 3-4 week plateau. Actually weighed in two punds heavier than four days ago. This might really be down to more gym visits, at least I would hope so :).

Today I went deep into the rabbit hole of DNA and nutrition and actually started studying my 23andme results. Found out I'm breaking down caffeine quickly, which I kinda knew already. I also found out one good thing and one not so good.

First the good: remember this WHO report that came quite recently, warning of the 20% relative heightened risk of colon cancer from eating more meat (5% to 6% in absolute risk). Turns out around 60% of caucasians are not affected by it, and my gene is of the right kind there, so even more meat eating for me it is!

The not so good: is about the APoE4 gene, I've got one of the two, so heterozygous for that, means increased risk for developiing Alzheimer's disease. One of the worst diseases really, but it's not all dark, as Alzheimers seems more andm ore likely to be yet another metabolic disease heavily influenced by insulin, even called Type 3 diabetes now.

If anything this will just make me double down on keto or long-term at least very low carb. It's a tricky question about how much you want to know about what is in your DNA, it can be quite hard to face the results. So far I'm happy I went for it, but I fully understand and support my wife not wanting to know all the details.

Today's foods: started off with very meaty lams sausage, ajvar, eggs and olives for brunch. And minced meat with cauliflower and garlic butter for dinner. Ready for another 24h fast.
Title: Re: Keto & Low-Carb Challenge
Post by: MEJG on January 28, 2018, 01:15:17 PM

I'm going to look up Megan Ramos, I don't know who she is.  It will be good to have some new stuff to read.  Thanks!


Megan Ramos works with Dr. Fung with the Intensive Dietary Management program.  If you like podcasts look up The Obesity Code Podcast (Fung and Ramos) and 2 Keto Dudes- and excellent keto podcast from 2 regular guys.  Well they're both software developers and totally into the science :)  I would start at the beginning with either.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 28, 2018, 01:34:01 PM
@HarbingerofBunnies - this whole time I've thought you were a woman.  What is that male body doing here???!!!  :)

Lol, I think that's a first for me, then again before I changed my username to this one I often had a picture of myself as my profile.

The not so good: is about the APoE4 gene, I've got one of the two, so heterozygous for that, means increased risk for developiing Alzheimer's disease. One of the worst diseases really, but it's not all dark, as Alzheimers seems more andm ore likely to be yet another metabolic disease heavily influenced by insulin, even called Type 3 diabetes now.

If anything this will just make me double down on keto or long-term at least very low carb.

Yeah, one thing that motivates me to get my weight under control in my 30s and stick with keto or some other low-carb variant is that I have strong family history of type-II diabetes on both sides of my family, but especially my mom's side and I seem to have a lot of my genes from my mom, we share very similar body type, etc.
Title: Re: Keto & Low-Carb Challenge
Post by: rulesofacquisition on January 29, 2018, 10:14:46 AM
OK, I spotted this thread last night just browsing and I am so in!

I am a carb junkie, mainly Dr. Pepper and various forms of bread, oh delicious, crusty bread... Carbs make me feel like crap and I know my blood sugar is all over the map from eating like this. DH also has some fatty liver issues and we both need to lose weight. We don't eat out too much, or prepackaged stuff, but the carbs are there and we need to make a change.

It's hard to get the rest of your life, financial and otherwise, in order when you feel like shit.

Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 29, 2018, 10:18:01 AM
Went out with some friends on Saturday to a whiskey bar. Much whiskey consumed, an extra large pizza, and heroic amounts of water. Back on track sunday though. My waist has come in 1.5  inches since I started this a few weeks ago. Not bad.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 29, 2018, 10:18:37 AM
OK, I spotted this thread last night just browsing and I am so in!

I am a carb junkie, mainly Dr. Pepper and various forms of bread, oh delicious, crusty bread... Carbs make me feel like crap and I know my blood sugar is all over the map from eating like this. DH also has some fatty liver issues and we both need to lose weight. We don't eat out too much, or prepackaged stuff, but the carbs are there and we need to make a change.

It's hard to get the rest of your life, financial and otherwise, in order when you feel like shit.

Welcome @rulesofacquisition!  Glad you can join us.  Bread is my weakness too.  The hardest part is the first few days, but you'll be so glad you did it.  Are you reducing your carbs gradually or going cold turkey? 
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 29, 2018, 10:25:31 AM
Went out with some friends on Saturday to a whiskey bar. Much whiskey consumed, an extra large pizza, and heroic amounts of water. Back on track sunday though. My waist has come in 1.5  inches since I started this a few weeks ago. Not bad.

Ahhhh brute, you make me laugh!  On Saturday I had a cinnamon raisin bagel, a small pear, and a cup of hot cocoa and was feeling guilty.  You just put everything into perspective!  Thank you.  :)

I was afraid the carb fail would derail me the whole weekend but I was fine on Sunday.  I figure that I was actually hungry on Saturday and just didn't know it.  When I actually logged in the food, minus the carby stuff, I saw that it was very low carb and low calorie as well.  It just felt so decadent and rich that I assumed it would be enough to meet me needs.  My body knew differently and got its needs met another way.

Maybe I need to do my measurements so that I don't get so hung up on the scale. 
Title: Re: Keto & Low-Carb Challenge
Post by: rulesofacquisition on January 29, 2018, 12:45:25 PM
OK, I spotted this thread last night just browsing and I am so in!

I am a carb junkie, mainly Dr. Pepper and various forms of bread, oh delicious, crusty bread... Carbs make me feel like crap and I know my blood sugar is all over the map from eating like this. DH also has some fatty liver issues and we both need to lose weight. We don't eat out too much, or prepackaged stuff, but the carbs are there and we need to make a change.

It's hard to get the rest of your life, financial and otherwise, in order when you feel like shit.

Welcome @rulesofacquisition!  Glad you can join us.  Bread is my weakness too.  The hardest part is the first few days, but you'll be so glad you did it.  Are you reducing your carbs gradually or going cold turkey?

The hope is that there isn't much bad stuff left in the house (except the 150 lbs of free rice I have vacuum sealed) so I plan to do cold turkey, I have tried reducing and I just won't stick to it.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 29, 2018, 02:03:55 PM
OK, I spotted this thread last night just browsing and I am so in!

I am a carb junkie, mainly Dr. Pepper and various forms of bread, oh delicious, crusty bread... Carbs make me feel like crap and I know my blood sugar is all over the map from eating like this. DH also has some fatty liver issues and we both need to lose weight. We don't eat out too much, or prepackaged stuff, but the carbs are there and we need to make a change.

It's hard to get the rest of your life, financial and otherwise, in order when you feel like shit.

Welcome @rulesofacquisition!  Glad you can join us.  Bread is my weakness too.  The hardest part is the first few days, but you'll be so glad you did it.  Are you reducing your carbs gradually or going cold turkey?

The hope is that there isn't much bad stuff left in the house (except the 150 lbs of free rice I have vacuum sealed) so I plan to do cold turkey, I have tried reducing and I just won't stick to it.

Welcome here! And good for you, going cold turkey is really the only way to do it if you like most of us is a carb addict. I'm three weeks in now and mostly over it, but walking through the bakery area in the super market still gets my mouth watering. With an addiction like that there might really be no middle way for a long long time while breaking it.

Personally I tried for the better part of the last ten years or so to reduce sugary stuff and keep it at an "ok" level... yeah didn't work. I would get the cravings and get a big bar of chocolate or whatever seemed like it would give me the "hit" I needed several times in a week. Now on keto those cravings are slowly but steadily going away.

Wish you the best, keep us posted on your progress.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on January 29, 2018, 02:52:42 PM
Yeah, thatís why I personally donít do cheat days (intentional cheat days, that is) because it just resets the carb cravings clock.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 29, 2018, 09:32:04 PM
I had my first stumble today.  :(

This weekend I feasted in preparation for some 36-48 hour fasting and I triggered something that brought back the carb and sugar cravings.  I was trying to make sure that I got enough fat and nutrients and ate more than I normally do; I was making myself eat even though I didn't feel hungry.  This morning I woke up feeling stuffed and having gained 2 lbs on the scale.  And I was bloated and sluggish.  I thought for sure I would have no desire for food since I still felt full. 

But within a couple of hours I was having very intense food cravings and I gave in to them.  In a matter of a few hours I had 2 bagels, hot cocoa, lasagna and chocolate cake.  The first bagel was very tasty and satisfying, but all the food that followed just felt compulsory and disappointing.  The craving felt like a bottomless pit.  By 2:30 I felt very sick to my stomach and was able to stop eating.  I took some activated charcoal to help with the tummy upset and I've been on water only since. 

I'm doing my best to take this as information to help me move forward on my long-term goals.  A one-day stumble is not a big deal.  The challenge is to keep it as a one-day stumble.  I'm going to fast for at least 48 hours in order to get my system back under control.  Right now the thought of food sounds painful and horrible, but I don't know how I'll feel tomorrow.  Tomorrow will be the real challenge. 

I'm hoping that removing food completely from the recovery process will be helpful.  I've been finding that on the days when I know that I won't be having food, I'm able to relax and forget about it completely.  But the fasting I've been doing has been after I was already on keto and the food cravings had completely disappeared.  This fast will be completely different.  I will need to remind myself often of the fact that I've done this length of fasting already, and that my body does well on it. 

Wish me luck.
Title: Re: Keto & Low-Carb Challenge
Post by: MEJG on January 30, 2018, 04:31:38 AM
I had my first stumble today.  :(
... and having gained 2 lbs on the scale
...
But within a couple of hours I was having very intense food cravings and I gave in to them.  In a matter of a few hours I had 2 bagels, hot cocoa, lasagna and chocolate cake.

Hi Jane!

What did you eat while feasting?  I ask because for you to have carb cravings so hard I would expect there might have been too many carbohydrates the day before, esp considering a 2lb overnight gain which indicates water weight i.e. glycogen storage.

Keto feasting that I wouldn't expect to start off that type of spiral might include:
Bacon topped with fatty cheese :)
Steak with a fatty sauce like hollandaise
Pulled pork
Veggies with extra butter and/or cheese
Avocados
BP coffee, or BP hot cocco, and extra cup if you usually have only one.
Salad with dark greens, veggies, avocado and lots of olive oil or a very fatty keto friendly dressing. 
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 30, 2018, 12:01:39 PM
Hi @MEJG - Let's see the day before I had the following:

1pm - about 12 macadamia nuts

3pm - 4 grilled pork baby back ribs; asparagus and mushrooms sauteed in evoo

6:30pm - 3 ribs with the same veggies as above; 2 small bowls of romaine with caesar dressing (I was trying to eat a lot of food here to really 'feast' and I was ok after the first bowl of salad but painfully full after the second)

I logged my food and my net carbs were at 18 and calories at 2034.  This is much higher calorie than I'm used to, but the carbs were right within range.  The fat and protein ratios were good - 178g fat, 93g protein


A couple of other things stand out from that day, Sunday:

1.  My energy and stamina were impacted quite a bit.  A couple of days before, on Friday, I had about half the food as this day after breaking a 24 hour fast and I went to the gym after dinner and did laps for an hour.  I was surprised, but I was very energetic.  On Sunday, I went to the gym after dinner as well, but was only able to do 40 minutes and I really dragged for the last 20. 

2.  Sunday I was pretty active - I did a 2 mile walk, a 25-min Jillian Michael's Shred workout, and then the swimming after dinner.  So it appears that my insulin (?)/carb cravings gets spiked with too much food regardless of my activity level.


Right now I'm on hour 20 of my fast and I feel fine, no cravings or hunger at all.  I'm going to continue the IF through February and see how I do.  That will give me a month to work out any kinks.  Then in March, I will switch to the Atkins Induction and compare results. 

My cycle is due on Mon/Tues so that might also have something to do with the extra cravings.  Oh, and I'm going to look up the nutrition on those pork ribs.  They were the pre-seasoned uncooked ones that Costco sells, and I think maybe the seasonings might have had some part in the cravings.

ETA:  I looked up the ribs and they don't seem to be a problem carb-wise.  I do remember reading in the Atkins book that excess protein turns into glucose.  Possibly my eating window was too small for my system and the amount of food I ate. 
Title: Re: Keto & Low-Carb Challenge
Post by: MEJG on January 30, 2018, 12:59:51 PM
Hi Jane!

Yeah, that day before looks good!!!  I've read about 1 -1.5 grams of protein per kg of lean body mass (so not your total weight now but your lean mass now).  Hormonal cycles can def impact my cravings.  I think keeping track of it and monitoring will help you work it out as you move forward.

Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 30, 2018, 01:13:58 PM
Thanks MEJG - it's weird because ribs don't have all that much meat on them.  So I'm still kinda shocked that I got triggered. 

I'll just keep truckin' along. 
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on January 31, 2018, 02:02:54 AM
Feeling great on keto! I have such a level of energy and clarity of mind that I really can't remember ever having before. I end up doing some exercise 5-6 times in a week now without even pushing myself, I actually want to... it's weird somehow

A small victory today also, tried on a pair of really nice pants I bought in an outlet store about 1.5 years ago in San Antonio. At that time I bought them with the thought that they were too tight, but would fit perfectly once I got back to the weight I should be. Well here we are, 1.5 years later and they fit perfectly now! I can start wearing them.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on January 31, 2018, 09:27:08 AM
Hey Jane X, I wondered what happened to you.  You started a similar thread last year to help out with low carb food ideas.  Glad to hear things are going well.  Tonight's low carb dinner will be pan-seared shrimp and roasted green beans.  For desert, 1/2 cup pecans (8 gm carbs).
Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 31, 2018, 09:50:17 AM
Salmon with a garlic dill marinade topped with shredded cucumber mixed with full fat greek yogurt  for dinner here.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on January 31, 2018, 11:03:33 AM
Aww gees.  Now I'm craving lamb chops so I can have my Greek feta yogurt sauce.  There's always the weekend for such indulgence.
Title: Re: Keto & Low-Carb Challenge
Post by: Dulcimina on January 31, 2018, 12:05:03 PM

The not so good: is about the APoE4 gene, I've got one of the two, so heterozygous for that, means increased risk for developiing Alzheimer's disease. One of the worst diseases really, but it's not all dark, as Alzheimers seems more andm ore likely to be yet another metabolic disease heavily influenced by insulin, even called Type 3 diabetes now.

If anything this will just make me double down on keto or long-term at least very low carb. It's a tricky question about how much you want to know about what is in your DNA, it can be quite hard to face the results. So far I'm happy I went for it, but I fully understand and support my wife not wanting to know all the details.

Today's foods: started off with very meaty lams sausage, ajvar, eggs and olives for brunch. And minced meat with cauliflower and garlic butter for dinner. Ready for another 24h fast.

As an ApoE4 heterozygote, you should monitor your blood lipids closely and pay attention to your saturated fat intake.  I'm trying to get a handle on how serious high LDL is if you are not dealing with inflammation from high sugar intake, but I know mine went up dramatically on keto. (I started keto to address some blood sugar issues, so I have the baseline numbers.)

I'm also reading that fish oils can have some paradoxical negative effects.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on January 31, 2018, 12:25:50 PM
Hi @Dragonswan!  I'm sorry I disappeared from that summer thread.  I wasn't able to get off the carbs and was too embarrassed to keep posting.  It's a shame too, because that was a very positive and encouraging thread.  Oh well.  I remember your amazing meals.  And that you went to France!  I hope you had an amazing time.  Although how could you not, right?

I'm feeling annoyed at my whiney sounding posts about my hiccups but I'm going to keep posting to a) keep a record for myself so that when this happens again next month I won't be surprised or discouraged, and b) as helpful information for anyone else who might be going through the same thing.

Ok.... Yesterday I was on hour 25 of my fast when I got very hungry and started craving eggs.  I ignored the hunger.  Then my eyes and brain zoomed in on the bagels on the counter and I knew it was time to break the fast before the carbs broke me.  I was able to eat very low-carb and feel satisfied the rest of the day.  This morning I felt hungry when I got up so had some scrambled eggs.

I'm still holding about 3 lbs of water retention and know that it will grow in the next week.  I've already started getting the lower back ache that always precedes my cycle.  It's clear now that all of the cravings and weight gain is cycle and hormone driven.  I just didn't realize that my body began preparations that far in advance. It has always felt like the changes happen overnight or within a couple of days, but now I see it builds up slowly over 7-10 days. 

Fasting is on hold for at least the next two weeks.  I've reverted to the Induction phase, relying on regular low-carb meals to keep me feeling satiated and craving-free. 

These hormonal issues make things challenging, but there's no way around it.  My goal for the next two weeks is to just keep myself well-fed, relaxed, and happy.  I'll continue my exercise efforts as best I can within the limits of the hormonal swings and aches and pains.  The primary goal is to avoid stress, and to remove it promptly if it makes an appearance. 

Sorry for the long post.  Just need to vent and release.  Last night I started feeling anxiety about a light fixture I just ordered, and this morning I feel a bit teary and shaky, so the emotional roller coaster has arrived as well.  yay.  :/

Title: Re: Keto & Low-Carb Challenge
Post by: brute on January 31, 2018, 12:34:09 PM
Good work escaping the carb cravings and eating some eggs. They save me fairly often.

I had a miserably stressful workday Monday and ate like an idiot when I got home. So it goes. Back on the wagon, back to where I was before I ate everything. With the superbowl coming up, I'll be eating a bunch of junk too, but after that it's clear sailing. We're on schedule to hit my goal weight by mid May.

Title: Re: Keto & Low-Carb Challenge
Post by: MEJG on January 31, 2018, 01:04:13 PM
Good on you for finding the pattern!!!! and for addressing the cravings with good food!
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on January 31, 2018, 01:53:41 PM
Don't get discouraged.  The key to getting through my cycle without chocolate is to plan a decadent meal - like lobster stuffed shrimp or grilled steak with some luscious compound butter.  You can do this!

And yes, France was great. It was easier to eat low carb there (although I wasn't trying to).  I didn't have to be worried about being tempted by pasta dishes.  Just meat, veg, cheese course and desert.  They had some strong version of Bleu formage I swear they could use to cure pneumonia - and I indulged!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 01, 2018, 10:38:46 AM
@brute - sorry you had a crappy day at work.  I love your positive forward-moving attitude though.  I hope your week has gotten better.

Yesterday was a good low-carb day!  For a brief moment the bagels caught my eye on the counter so I grabbed them and stuffed them in a drawer.  Out of sight, out of mind.  Having regular meals again is working really well. My energy is good, cravings have gone away, and I feel satiated all day. 

Food: 
scrambed eggs for breakfast
seasoned beef over wilted spinach and romaine for lunch
omelette for dinner - seasoned beef, mushrooms, spinach

Exercise:
2 mile walk
30 mins of laps in the pool
30 mins of soaking in the jacuzzi... :)

Tomorrow I'll be going to Costco to shop for my decadent weekend meals.  Today I'm taking myself out for a late breakfast to meet up with a friend.  No hash brown, waffles, sugar or bread! 
Title: Re: Keto & Low-Carb Challenge
Post by: frugalkristen on February 01, 2018, 07:00:24 PM
jane x - You have inspired me to try a low carb diet.  I've never done this before but I've lost 6.5 pounds in 10 days!  Thank you!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 01, 2018, 09:12:56 PM
Welcome @frugalkristen!  I'm so glad you've joined us.  Low-carb is great, isn't it?  I saw a lot of people on the losing weight thread who talked about being hungry all the time and I know that would be me if I tried a low-fat/low calorie diet.  I just find low-carb so much easier.  And CONGRATS! on your awesome weight loss.  You'll have to share some of your daily meals with us.


Today was a so-so day, eating-wise.  I was out of the house most of the day and ate two meals out.  I haven't eaten out in over a month and I missed eating at home today.   

Meals:
breakfast - bacon and eggs @ Denny's
lunch - Cobb salad @ Red Robin
dinner - hodgepodge of scrap leftovers that needed to be finished up @ home:  macadamia nuts, very small piece of lasagna, romaine with caesar dressing, a bite of cheddar cheese, tea with cream and splenda

My day was a tiny bit over my carb goal, 26 carbs, but not a big deal.  The last couple of days were very low-carb. 

Exercise:
2 mile walk
25 mins Shred
30 mins swimming
30 mins jacuzzi


Dh and I have a standing date once a month at a restaurant to help us connect.  In January, I wasn't feeling great on our day so we skipped, but I want to be able to eat out on occasion and know that I'm eating low-carb.  I thought it would be fun to see what some of the restaurant favorites are for inspiration.  So please share!

What are some of your favorite low-carb restaurant dishes or meals?
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 02, 2018, 04:38:16 AM
Burgers without a bun, or with a lettuce ďbunĒ are probably the easiest thing for me. We only eat out when on vacation with my in-laws, and we tend to eat at mostly casual American restaurants that I can count on having burgers.

Another place I like is a BBQ restaurant that serves all their meat seasoned but without sauce (the sauces are on the table) so you can have fantastic smoked BBQ thatís sugar free. I usually just put some hot sauce or NC vinegar (pepper infused malt vinegar).
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 02, 2018, 04:41:00 AM
Weighed in at 210.6. Lowest weight on keto, 5 pounds off my lowest adult weight ever which was when I ate tons of carbs but was biking thousands of miles a year. Have not weighed below 205 since the middle of high school. If I get into ďonederlandĒ that might even be grade school (I reached my full height by like 13 and have always been chubby).
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 02, 2018, 04:47:47 AM
I have thought about jumping in the general weight loss thread but I donít know if I could resist being a ďketovangelistĒ, lol, and diet flamewars arenít productive.
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on February 02, 2018, 07:52:14 AM
Diet flamewars are like political flamewars, lol.

I have been holding steady at about 170 for the past six months on keto.  It's about 10 lbs below what was my "goal" weight, so I've got nothing to complain about.

Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 02, 2018, 08:03:57 AM
Diet flamewars are like political flamewars, lol.

I have been holding steady at about 170 for the past six months on keto.  It's about 10 lbs below what was my "goal" weight, so I've got nothing to complain about.

Nice! Yeah Iím honestly taking a wild guess at my goal weight. Might end up lighter or heavier than that. The number isnít really important to me, but would like to get down to, say, 15% body fat eventually.

 Iíve been chubby my whole life and I know I have more lean mass than I did back the year I was 205 because I do more lifting via homestead chores than I was doing then (that was before I had animals to feed and water).
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on February 02, 2018, 10:59:29 AM
Just wanted to ask everyone about other health benefits of a low carb/Keto diet.  Ever since I started about two months ago I have not had a full blown case of the flu or cold.  This season was really bad in my town and my kids and wife had it recently.  I would normally also get it but not this season, knocking on wood.  I recently came back from a trip and only felt feverish right before bed but when I work up I was OK again.  Then I had flem and congestion in the morning for a day or two but no coughing, sneezing, aches or fever.  It seem like I definitely caught something but it didn't turn into a bad cold or flu.

I used to only get sick like once a year and would only be a day or so where I would feel tiered or achy, but then when the kids came it became more like 2-3 times a year and it would affect me for much longer like 3-4 days where I would need to take it easy.

How has everyone's immune system changed since going keto or low carb?
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on February 02, 2018, 11:01:24 AM
I have thought about jumping in the general weight loss thread but I donít know if I could resist being a ďketovangelistĒ, lol, and diet flamewars arenít productive.

Haha, I reeeally get that feeling. Doing my best to avoid ketovangelising, but I'm getting worried about too many holes in my tongue... after biting it too often :P.

It's really good to have some outlets for discussing. I am getting towards the end of the 30 day period that I decided to start with to feel things out and I really just want to keep going, the mental stability and energy is out of this world compared to before!

Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on February 02, 2018, 11:04:21 AM
Just wanted to ask everyone about other health benefits of a low carb/Keto diet.  Ever since I started about two months ago I have not had a full blown case of the flu or cold.  This season was really bad in my town and my kids and wife had it recently.  I would normally also get it but not this season, knocking on wood.  I recently came back from a trip and only felt feverish right before bed but when I work up I was OK again.  Then I had flem and congestion in the morning for a day or two but no coughing, sneezing, aches or fever.  It seem like I definitely caught something but it didn't turn into a bad cold or flu.

I used to only get sick like once a year and would only be a day or so where I would feel tiered or achy, but then when the kids came it became more like 2-3 times a year and it would affect me for much longer like 3-4 days where I would need to take it easy.

How has everyone's immune system changed since going keto or low carb?

Highly anecdotal, but a good friend and keto veteran had the exact same experience. I don't know of any scientific studies though.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 02, 2018, 12:54:10 PM
Not having insulin spikes does reduce stress on the body.

I escaped the flu but my wife and kids all got it. I was also the only one taking elderberry tincture and drinking tea with echinacea in it, though, and both of those are proven antiviral/immune boosters.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 03, 2018, 10:12:47 AM
Weigh-in for the month of January.

1/5/18- Start weight: 205
2/3/18 - Current weight: 193.5

4 week loss = 11.5 lbs

Monthly Goal:  -6.5 lbs
Actual: -11.5 lbs

Diff: extra 5 lbs lost (this is probably all water loss, but I'll take it!)
Title: Re: Keto & Low-Carb Challenge
Post by: frugalkristen on February 03, 2018, 01:14:29 PM
Weigh-in for the month of January.

1/5/18- Start weight: 205
2/3/18 - Current weight: 193.5

4 week loss = 11.5 lbs

Monthly Goal:  -6.5 lbs
Actual: -11.5 lbs

Diff: extra 5 lbs lost (this is probably all water loss, but I'll take it!)

That's awesome! 
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on February 05, 2018, 06:11:34 AM

What are some of your favorite low-carb restaurant dishes or meals?
Since I don't grill, I tend to order steak, salad and a vegetable when I go out.  If I go to the Hibachi place, I pick lots of vegetables and have them grill it with garlic sauce and then add yum yum sauce.  Then there's Outback, I order the Alice Springs chicken a lot and just don't use the honey mustard sauce.  I order their wings and take them home for snacking.  I used to order their lamb chops with the Cabernet sauce but they took it off their menu.

Congrats on the weight loss.  As I understand it the first week or two of the diet eliminates the glycogen form the blood and muscles.  The body stores ~3 grams of water for every gram of glycogen.  But after you've eliminated that, you start burning fat.  The body only stores 1 gram of water for every gram of fat stored.  That's why folks think the first 10 lbs is water weight, because it mostly is.  For me, the sugar detox is the most important thing and will usually do Atkins induction two noncontinuous months each year for the detox.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 05, 2018, 06:41:57 AM

What are some of your favorite low-carb restaurant dishes or meals?
Since I don't grill, I tend to order steak, salad and a vegetable when I go out.  If I go to the Hibachi place, I pick lots of vegetables and have them grill it with garlic sauce and then add yum yum sauce.  Then there's Outback, I order the Alice Springs chicken a lot and just don't use the honey mustard sauce.  I order their wings and take them home for snacking.  I used to order their lamb chops with the Cabernet sauce but they took it off their menu.

Congrats on the weight loss.  As I understand it the first week or two of the diet eliminates the glycogen form the blood and muscles.  The body stores ~3 grams of water for every gram of glycogen.  But after you've eliminated that, you start burning fat.  The body only stores 1 gram of water for every gram of fat stored.  That's why folks think the first 10 lbs is water weight, because it mostly is.  For me, the sugar detox is the most important thing and will usually do Atkins induction two noncontinuous months each year for the detox.

Why donít you grill? Grilling is my favorite way to cook.
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on February 05, 2018, 12:22:58 PM
Not having insulin spikes does reduce stress on the body.

I escaped the flu but my wife and kids all got it. I was also the only one taking elderberry tincture and drinking tea with echinacea in it, though, and both of those are proven antiviral/immune boosters.

I'm going to have to look those two things up.  I'm getting bored with my lemon juice and water, thanks for the tip.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 05, 2018, 04:21:28 PM
Not having insulin spikes does reduce stress on the body.

I escaped the flu but my wife and kids all got it. I was also the only one taking elderberry tincture and drinking tea with echinacea in it, though, and both of those are proven antiviral/immune boosters.

I'm going to have to look those two things up.  I'm getting bored with my lemon juice and water, thanks for the tip.

I grow my own elderberries but theyíre not too expensive online. Will also be growing more echinacea next year but mainly for my rabbits as I donít have the time right now to figure out tea blends
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 06, 2018, 11:36:44 AM
It's been a few days since I've posted and they've been tough ones.  I suspect the fasting I tried last month messed up my hormonal balance because I've had a terrible time with cravings and tiredness.  Really bad.  Worse than I've had in a long time. I finally just said, f*ck it, and gave in to my cravings.  And even though I've been gaining pounds by the day, at least I feel like a normal human again.  I'm eating lots of good protein and fat along with my refined carbs so that my body is still getting some good nutrition. 

I just received my 1972 copy of the Atkins diet and I'm learning so much about the science behind carbohydrates and how they affect our whole body.  Knowing what the carbs are doing to my system is keeping me determined to get right back on the horse after my cycle.  I've also started supplementing with a multi-vitamin and B-12, since I read that processing refined carbs and sugar deplete our stores of vitamin B. 

Something sobering that I read is that for those of us who are carb-sensitive, this really does need to be a way of life.  Permanently.  We can't lose the weight and then just abandon the diet and "eat like normal people" who are not carb-sensitive.  Knowing that this needs to be a permanent way of life is helping me be more calm and realistic about the process.  I'm accepting the fact that it will probably take a few months to really create this new system and way of life.  Especially given the hormonal roller coaster that comes around every month.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on February 07, 2018, 05:53:46 AM

What are some of your favorite low-carb restaurant dishes or meals?
Since I don't grill, I tend to order steak, salad and a vegetable when I go out.  If I go to the Hibachi place, I pick lots of vegetables and have them grill it with garlic sauce and then add yum yum sauce.  Then there's Outback, I order the Alice Springs chicken a lot and just don't use the honey mustard sauce.  I order their wings and take them home for snacking.  I used to order their lamb chops with the Cabernet sauce but they took it off their menu.

Congrats on the weight loss.  As I understand it the first week or two of the diet eliminates the glycogen form the blood and muscles.  The body stores ~3 grams of water for every gram of glycogen.  But after you've eliminated that, you start burning fat.  The body only stores 1 gram of water for every gram of fat stored.  That's why folks think the first 10 lbs is water weight, because it mostly is.  For me, the sugar detox is the most important thing and will usually do Atkins induction two noncontinuous months each year for the detox.

Why donít you grill? Grilling is my favorite way to cook.
I admit it - I'm a very grown woman afraid of fire (not FIRE)
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 07, 2018, 06:58:12 AM

What are some of your favorite low-carb restaurant dishes or meals?
Since I don't grill, I tend to order steak, salad and a vegetable when I go out.  If I go to the Hibachi place, I pick lots of vegetables and have them grill it with garlic sauce and then add yum yum sauce.  Then there's Outback, I order the Alice Springs chicken a lot and just don't use the honey mustard sauce.  I order their wings and take them home for snacking.  I used to order their lamb chops with the Cabernet sauce but they took it off their menu.

Congrats on the weight loss.  As I understand it the first week or two of the diet eliminates the glycogen form the blood and muscles.  The body stores ~3 grams of water for every gram of glycogen.  But after you've eliminated that, you start burning fat.  The body only stores 1 gram of water for every gram of fat stored.  That's why folks think the first 10 lbs is water weight, because it mostly is.  For me, the sugar detox is the most important thing and will usually do Atkins induction two noncontinuous months each year for the detox.

Why donít you grill? Grilling is my favorite way to cook.
I admit it - I'm a very grown woman afraid of fire (not FIRE)

Ah, well phobias are hard to work around. Gas grills are a lot like a typical stovetop, though you get less of a flavor boost IMO. Charcoal or wood fires are best and very safe to work with if you know what youíre doing. But do what works for you :)
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on February 07, 2018, 11:42:42 AM
My wife went to a work sponsored health checkup today. The standard stuff, basic blood works, body measurements, cardio test and so on. Nothing out of the ordinary... until they came to the recommendations for healthy living. The folder they sent is basically telling this:
-make real food from basic ingredienses, don't eat ready made foods
-avoid all industrially made pastries/cookies/cakes
-don't eat bread, if you cannot resist eat rye breads
-avoid wheat and added sugar as much as possible
-fry your food in fats such as coconut oil and butter
-use cold pressed oils for sallads
-eat vegetables and fruit, best is vegetables such as broccoli, cabbage, peas, lenses, beans and berries
-eat fatty fish
-avoid fatty meats and charkuteries

I was very pleasantly surprised! I don't necessarily agree with all of what they are saying, but most of it is miles ahead of any food pyramid suggestions :)

Could it be that things are changing?
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on February 07, 2018, 03:59:22 PM
My wife went to a work sponsored health checkup today. The standard stuff, basic blood works, body measurements, cardio test and so on. Nothing out of the ordinary... until they came to the recommendations for healthy living. The folder they sent is basically telling this:
-make real food from basic ingredienses, don't eat ready made foods
-avoid all industrially made pastries/cookies/cakes
-don't eat bread, if you cannot resist eat rye breads
-avoid wheat and added sugar as much as possible
-fry your food in fats such as coconut oil and butter
-use cold pressed oils for sallads
-eat vegetables and fruit, best is vegetables such as broccoli, cabbage, peas, lenses, beans and berries
-eat fatty fish
-avoid fatty meats and charkuteries

I was very pleasantly surprised! I don't necessarily agree with all of what they are saying, but most of it is miles ahead of any food pyramid suggestions :)

Could it be that things are changing?

I agree that is miles ahead of what the USDA dietary guidelines*, maybe things are changing.

@northener80 May I ask what don't you agree with the recommendations your wife was given?


https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf (https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf)
Title: Re: Keto & Low-Carb Challenge
Post by: caffeine on February 08, 2018, 08:36:08 AM
I'd like to join this. I haven't read the entire thread yet.

I've been doing this for 2 weeks now:

Morning: BulletProof Coffee
Lunch: 1 lb Chicken Breast + lots of veggies

I drink protein shakes in the after noon. I plan on switching up the meat to something else.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 08, 2018, 11:45:33 AM
Hi @caffeine - welcome!

Dh has agreed to try this with me and today I'm going to spend some time getting rid of the carby stuff we have in the house. 

One of dh's favorites is those thick cut boneless pork chops and I want to make them for him next week but every time I try it they come out dry and leathery.  Can you guys help me out?  What's the trick to cooking them?  I got a meat thermometer to help too.  What temp do y'all use for pork?  I think I'm afraid of having them raw and that's why they're always dry.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 08, 2018, 05:10:33 PM
Hi @caffeine - welcome!

Dh has agreed to try this with me and today I'm going to spend some time getting rid of the carby stuff we have in the house. 

One of dh's favorites is those thick cut boneless pork chops and I want to make them for him next week but every time I try it they come out dry and leathery.  Can you guys help me out?  What's the trick to cooking them?  I got a meat thermometer to help too.  What temp do y'all use for pork?  I think I'm afraid of having them raw and that's why they're always dry.

How are you trying to cook them? I like to grill, but you can do them inside as well. Two basic methods: either you sear first (direct heat on a grill, in skillet on medium to medium high inside) and then bring up to temperature in lower heat (indirect heat or in an oven set at 375ish) or you bring up to near final temperature (15 degrees or so) and then sear to finish. The second method is called the ďreverse searĒ, a lot of people seem to like it, Iíve only experimented a little bit with it myself.

Pork these days is considered safe at 145, some pink is totally fine. Itís more like beef than chicken in that regard.

Resting the meat 5-10 minutes after reaching temperature before slicing also helps the meat be juicier.

Finally, a bone-in chop will ALWAYS be juicier than boneless. I vastly prefer working with bone-in cuts.
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on February 09, 2018, 10:28:35 AM
Broiler.  Season, flip, done.  Don't leave them in too long. 

I actually prefer the "pork steaks," slightly cheaper and a higher fat content.
Title: Re: Keto & Low-Carb Challenge
Post by: brute on February 09, 2018, 10:34:02 AM
Hi @caffeine - welcome!

Dh has agreed to try this with me and today I'm going to spend some time getting rid of the carby stuff we have in the house. 

One of dh's favorites is those thick cut boneless pork chops and I want to make them for him next week but every time I try it they come out dry and leathery.  Can you guys help me out?  What's the trick to cooking them?  I got a meat thermometer to help too.  What temp do y'all use for pork?  I think I'm afraid of having them raw and that's why they're always dry.

How are you trying to cook them? I like to grill, but you can do them inside as well. Two basic methods: either you sear first (direct heat on a grill, in skillet on medium to medium high inside) and then bring up to temperature in lower heat (indirect heat or in an oven set at 375ish) or you bring up to near final temperature (15 degrees or so) and then sear to finish. The second method is called the ďreverse searĒ, a lot of people seem to like it, Iíve only experimented a little bit with it myself.

Pork these days is considered safe at 145, some pink is totally fine. Itís more like beef than chicken in that regard.

Resting the meat 5-10 minutes after reaching temperature before slicing also helps the meat be juicier.

Finally, a bone-in chop will ALWAYS be juicier than boneless. I vastly prefer working with bone-in cuts.

Reverse sear for us. Season well with salt and pepper. Heat oven to 250, cook until ~130į internally. Finish in a VERY hot cast iron skillet. The slow cook to start gives you an even level of doneness, the sear at the end will bring up the internal temp and develop a nice crust.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 09, 2018, 11:16:25 AM
Thanks for the replies!  Now I have several ways to try out.  Right now our weather is insane - 75 and sunny - so I'll be grilling for sure.  When it gets colder I'll try out the stove top and oven methods.

I picked up some pork boneless ribs to practice on because they are easier to cook - thinner and more fatty.  I too prefer bone-in meat, but I buy all my meat at Costco and most everything they sell is boneless. 

My favorite grilled pork is the Vietnamese style with the sweet marinade sauce served over a green salad. I wonder if adding a couple of tbs of sugar into the marinade messes up the ketosis.  I love how the sugar caramelizes and give it that delicious crunchy sticky glaze.  This is what the dish looks like: http://www.simplecomfortfood.com/wp-content/uploads/2012/10/vietnamese-pork-noodle-recipe.jpg

I was looking around and found what looks like a very good, and very simple, recipe for Vietnamese pork chops - looks like it would make very good leftovers too:
https://www.vietworldkitchen.com/blog/2009/04/vietnamese-restaurantstyle-grilled-lemongrass-pork-thit-heo-nuong-xa.html
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 09, 2018, 02:48:01 PM
I would describe ribs (Iím thinking whatís normally called spareribs) as easier to cook at all. Thereís so much connective tissue that you have to cook them very low and slow. And I forgot you want them to be falling apart tender you have to bring the internal temp all the way to 190 or so for all of the collagen to dissolve, etc. Thatís why recipes for ribs take many, many hours.

There is, however, a cut called country style ribs (actually from the end of the loin) that cooks differently. 
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 10, 2018, 10:56:04 AM
You're right - I bought the country style ribs that cook quickly.  I tried the Vietnamese marinade and grilled them just like steak and they were awesome. 

Well, today was my weekly weigh in and I've gained almost 5 lbs in one week during my cycle.  I've been on-plan for probably 80% of the time.  Now I'll see how long it takes for this water retention to take its leave.  No wonder men have an advantage in weight loss!  I've been doing some reading and for many of us ladies, we gain weight for 2 weeks of the month due to hormones.  That's 50% of the time!  I'm trying to stay chill and just accept the reality without getting all upset about it. 

This weekend I'll still eat nuts and a few other things because my appetite has been pretty big this last week.  On Monday, Dh and I will start a one week Induction phase.  My dairy allergy has been flaring up with the use of heavy cream in my coffee and whipped cream on my jello so that has to go.  I'm trying out coconut cream this weekend as a replacement.
Title: Re: Keto & Low-Carb Challenge
Post by: kissthesky on February 10, 2018, 10:32:55 PM
Yay so happy to see a MMM thread on LCHF/Keto - count me in!!

I've been LCHF for about a year. I was borderline diabetic, NAFLD, etc all the things (100% due to my main food group being sugar for ~15 years, I wish I were joking). Long story short I am now off all my medications, blood sugar and liver and everything else is normal/healthy, and I feel amazing.

Also as a bonus Keto has helped my Mustachianism in many ways - I no longer spend money on junk food, ice cream runs, etc food that just made me unhealthier and still hungry. I don't pay as much for medications and healthcare. My newfound mental clarity has contributed to my stellar performance at work which has resulted in a promotion and a higher salary. Life is good!

As the 2 Keto Dudes say - keep calm and Keto on!!


Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 11, 2018, 04:57:08 AM
I did keto for several months in 2017 with good results but found that my grocery bill nearly doubled with all of the meat I was eating.

How do you stay mustachian/frugal and Keto? I get everything at Costco except for a few odds and ends.


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Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 11, 2018, 05:26:59 AM
Yay so happy to see a MMM thread on LCHF/Keto - count me in!!

I've been LCHF for about a year. I was borderline diabetic, NAFLD, etc all the things (100% due to my main food group being sugar for ~15 years, I wish I were joking). Long story short I am now off all my medications, blood sugar and liver and everything else is normal/healthy, and I feel amazing.

Also as a bonus Keto has helped my Mustachianism in many ways - I no longer spend money on junk food, ice cream runs, etc food that just made me unhealthier and still hungry. I don't pay as much for medications and healthcare. My newfound mental clarity has contributed to my stellar performance at work which has resulted in a promotion and a higher salary. Life is good!

As the 2 Keto Dudes say - keep calm and Keto on!!

Thatís awesome! My strong family history of diabetes on both sides is a motivating factor for me sticking with it.

I did keto for several months in 2017 with good results but found that my grocery bill nearly doubled with all of the meat I was eating.

How do you stay mustachian/frugal and Keto? I get everything at Costco except for a few odds and ends.


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I accept that the increased food bill is worth it. Historically, the percentage of income people spend on food these days is very, very low. I think itís worth spending more if it boosts health and in my case I value supporting good agricultural practices, though budget limitation means I canít be ideologically pure on this point. We spend 30% of our monthly budget on food, $1,050/month for family of 5 in a mid COL area that is probably 4 to 4.5 adult equivalents in terms of how much the kids eat. To eat the same foods but 100% ideologically pure for myself would mean 40% or possibly slightly more of our budget on food and we canít justify that.

With growing kids, mine was already going up considerably as my oldest two are hitting the tweens and frequently eat more than I do in a single day. Event my 8 year old son whoís in the 20th growth percentile can really pack it away some days. Also, even before going keto the rest of my family (who isnít keto) felt healthier when we had more meat in our diet versus the more typical Mustachian protein base of beans, lentils, etc so our food bill hasnít gone up much further with me being keto. 

We save a small amount raising our own eggs (versus ethically sourced eggs of comparable quality). The rabbit meat does not save money but may save a bit in a couple years as my costs amortize and I get better at it. The garden saves some money, but I do it more for the fun of it and the quality boost.

I buy whole pigs butchered out which does save a decent amount for the quality of the meat. Around here you get pork for $1.79-$2.50/lb hanging weight, which means youíre getting every single cut for about $3/lb net. Weíre saving up to buy half a beef from a friend of mine that does 100% grass finished beef at a net cost of around $6ish a pound. Another farmer friend does fantastic chicken and turkey for $2.25/lb.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 11, 2018, 10:40:04 AM
Yay so happy to see a MMM thread on LCHF/Keto - count me in!!

I've been LCHF for about a year. I was borderline diabetic, NAFLD, etc all the things (100% due to my main food group being sugar for ~15 years, I wish I were joking). Long story short I am now off all my medications, blood sugar and liver and everything else is normal/healthy, and I feel amazing.

Also as a bonus Keto has helped my Mustachianism in many ways - I no longer spend money on junk food, ice cream runs, etc food that just made me unhealthier and still hungry. I don't pay as much for medications and healthcare. My newfound mental clarity has contributed to my stellar performance at work which has resulted in a promotion and a higher salary. Life is good!

As the 2 Keto Dudes say - keep calm and Keto on!!

Hi kissthesky - welcome!  Congratulations on being able to get off of the medications.  That's awesome.  Looking forward to having another buddy here to chat with. 



I did keto for several months in 2017 with good results but found that my grocery bill nearly doubled with all of the meat I was eating.

How do you stay mustachian/frugal and Keto? I get everything at Costco except for a few odds and ends.


Sent from my iPhone using Tapatalk

Hi lexde - welcome!  Last week I convinced dh to try this with me and I did see our bill jump up a LOT.  This past month I was eating lots of eggs and chicken but last week I bought beef and pork and wow.  But I figure the investment is well worth it.  I've asked myself, "How much is my body worth to me?"  And I realized, it's worth a lot.

Cutting out all the junk and processed food does help too.  But in the end, it's an investment.  You are so young!  28 is a baby, so your body is wonderful right now, no matter what.  I'm older and the mistakes I've made over the years have really taken a toll on my body, so it's perhaps easier for me to look at the cost in a positive light.  Can you afford it?  If so, then it's just a mental block because we're used to cheap food. 


-----------
Ok guys and gals......... tomorrow dh and I are starting a week of the '72 version of Atkins induction.  That means daily carbs are limited to 2 cups of salad, olives, and almond milk for my coffee.  Hard cheese is allowed, 4 oz per day, but I have a dairy allergy so no can do on that.  Dh and I tried it a few days last week and it was actually very luxurious.  We ate delicious steak with a small salad and it was perfect.  We also had grilled pork.  Dessert was sugar-free jello and it was just enough to provide that sweet taste at the end of a good meal.   

I do hope to lose weight, but I'm more interested in making this a long-term commitment.  I figure it will take a few months to really nail down the plan that is best for me and that I can maintain for the rest of my life.  I tried the fasting last month, and though it was easy, I don't think it's compatible with my body chemistry as a permanent solution. 

Is anyone interested in joining in for a week of focus, whatever your particular eating plan is? 

Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 11, 2018, 12:29:39 PM
I’m in for a focused week.

I’ll be doing 16:8 intermittent fasting this week and going low carb / keto. Skipping breakfast is easier with work and if I eat at 12:30 and 6:30 I’m well within that window.

I’ve needed to reset my intake so I think this week will be a good opportunity to do so!
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on February 11, 2018, 09:49:38 PM
I'm in for a focus week as well.

I'm trying to meet my daily macros to gain lean mass.  I have a hard time eating my target calories since going keto/low carb.  I literally just started having spoonfuls of coconut oil just to hit my targets.  I was weird at first but not as bad as thought it would be.  I still need to look up some keto bomb recipes.  The goal is to hit my macro targets and hopefully gain more lean mass vs fat.

My grocery bills have definitely gone up since going keto/low carb, but it was mostly due to buying higher quality meats and dairy.  I now get organic, free range, no antibiotics, on mostly everything.  The good new is my spending on sweets and junk food has gone down to zero and my restaurant spending is down because I can't really have much of what is served because I know they load it up with sugar.  As Jane X said I consider it an investment in my health, and if I have to work a little longer for a better quality of life so be it.

On a side note, I got a DXA scan this weekend.  It's supposed to be very accurate at measuring your body composition of fat, bone, and lean tissue.  I have a scale that measures body fat % and the reading on it vs the DXA scan was 40% off.  I thought I had a few more lbs of fat to loose but after the DXA, my goal is to keep fat level and increase lean mass.  For $45 I felt it was worth it to help having a baseline and start working on my goals.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 12, 2018, 04:18:27 AM
Where do you go to get one of those scans?
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 12, 2018, 04:35:16 AM
I’ve always been interested in getting a DEXA scan but never did. I’m going to look into it again as a “before” metric, especially if they’re only $45 now!


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Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 12, 2018, 08:11:36 PM
So I am looking for some keto inspiration. What are you guys cooking?

Last night, my boyfriend made German Rouladen with red cabbage and dumplings. I passed on the dumplings and had a very small portion of the red cabbage, but rouladen is an interesting food if you’re trying to mix things up!

http://allrecipes.com/recipe/25194/german-rouladen/

Today I had pepperoni slices and Colby cheese for lunch and then leftover rouladen for dinner. Then a cup of chicken broth since I was feeling a bit lightheaded. I wasn’t quite within my 16:8 window today because I am on day 1 of full keto and haven’t adapted at all so fasting was tough and I had a lot of driving to do. And I ended up leaving the office around 7pm, so I ate both a little too soon and a little too late. Oops!

If I wake up in time tomorrow I’ll make loaded chicken salad (chicken, bacon, cheddar, green onion, mayo, sour cream, salt and pepper - like a baked potato) for lunch, otherwise I may try to just fast through it.
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on February 12, 2018, 11:57:03 PM
Where do you go to get one of those scans?

I did a Google search for "DEXA scan [location]" in my city and got a few hits.  The one that looked most convenient and affordable was from https://www.bodyspec.com/.  They have mobile scanning vans.

There were a few others that were more comprehensive meaning expensive.

EDIT: spelling
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 13, 2018, 09:49:05 AM
Good morning everyone!  How's the focus week going?

lexde - that rouladen looks very tasty!  I bet it would make a great snack too.  And that loaded chicken salad sounds fantastic.  I like all the different flavor combinations that you put together.  An adventure for the palate.  :)

My meals are quite basic and boring so I doubt they'll provide any inspiration. 

Brunch - ham and eggs
Snack - 2 deviled eggs, a few slices of salame
Dinner - grilled pork, green salad
Dessert - jello smothered in coconut milk


I'm trying out Cronometer for logging this week and quite like it.
Title: Re: Keto & Low-Carb Challenge
Post by: rulesofacquisition on February 13, 2018, 09:52:15 AM
Update: First I will admit we were not weighing food and keeping track like we should have. That said, DH is still pursuing keto/very low carb but I think I ended up with an electrolyte imbalance as my heart rate was about 80 resting and almost 120 doing anything, and I had muscle weakness. And the other keto flu symtoms. I was too sick to try and figure out what I needed to change so I stopped. Now avoiding sugar and processed foords but not keto - I'll update if DH keeps going. :)
Title: Re: Keto & Low-Carb Challenge
Post by: Forever Wednesday on February 13, 2018, 09:59:47 AM
Posting to follow. I've been experimenting with Low Carb / Keto over the last several weeks. I've yet to figure out the most cost effective approach for doing this, but good results so far.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 13, 2018, 12:19:04 PM
Update: First I will admit we were not weighing food and keeping track like we should have. That said, DH is still pursuing keto/very low carb but I think I ended up with an electrolyte imbalance as my heart rate was about 80 resting and almost 120 doing anything, and I had muscle weakness. And the other keto flu symtoms. I was too sick to try and figure out what I needed to change so I stopped. Now avoiding sugar and processed foords but not keto - I'll update if DH keeps going. :)
If that happens, a cup of broth will usually bring everything back together quickly. I also add salt substitute to my broth for added potassium and go from verge-of-death with headache, muscle ache, and runny nose to totally fine in about 10 minutes. Human bodies are weird.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 13, 2018, 12:54:05 PM
Does anyone have any ideas for goat butter?

I bought some a few weeks ago and it was absolutely heavenly on freshly baked bread. It’s smooth and creamy, but has that delicious tang of goat cheese/milk. I don’t think it would be as good on eggs or steak, certainly not in coffee, so I’m looking for ideas on what to use it with that isn’t just carbs.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 13, 2018, 01:42:55 PM
Does anyone have any ideas for goat butter?

I bought some a few weeks ago and it was absolutely heavenly on freshly baked bread. Itís smooth and creamy, but has that delicious tang of goat cheese/milk. I donít think it would be as good on eggs or steak, certainly not in coffee, so Iím looking for ideas on what to use it with that isnít just carbs.

I make keto pancakes when Iím craving butter. Almond based, so still a decent number of carbs. Thereís also keto bagel recipes out there, some keto folks I know love things like soul bread (based on whey protein), cloud bread, or 90 second bread. I havenít tried any of those myself.

Some folks just eat straight butter, or butter on some sausage.

Update: First I will admit we were not weighing food and keeping track like we should have. That said, DH is still pursuing keto/very low carb but I think I ended up with an electrolyte imbalance as my heart rate was about 80 resting and almost 120 doing anything, and I had muscle weakness. And the other keto flu symtoms. I was too sick to try and figure out what I needed to change so I stopped. Now avoiding sugar and processed foords but not keto - I'll update if DH keeps going. :)

This is the best starting point for learning about electrolytes: https://ketogains.com/2017/06/keto-flu-electrolyte-imbalances/

I personally mix 4 parts salt substitute with 3 parts fine grain sea salt and add 1/4 tsp of that mix to almost every glass of water, coffee, and some teas I drink. I donít measure what I go through in a day as by now itís usually clear from my heart rate and how Iím feeling whether Iím short on electrolytes. Itís probably close to 2 full tsp of that mix, maybe even more. I was doing 400mg of magnesium but Iím much better now at 800 and may need to go up to 1000.

If potassium chloride tastes too weird to you some folks like potassium citrate.

A few folks I know also have to supplement calcium but that seems relatively rare.
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on February 13, 2018, 03:28:34 PM
Good luck everybody.  I am embarking on a 3 day fast starting tonight.  We will see how it goes.
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on February 14, 2018, 01:21:52 AM
Focus week fail.  Came home and prepared my meal, my wife made fried tilapia which I grabbed and started eating.  In the middle of it I noticed that it was a bit crunchy on the sides and realized she likes to coat it in flour as batter.  I scrapped the remaining batter off and finished it off.  It wasn't such a big deal of having the flour per se, I eat whole wheat slice with banana and peanut butter as a pre-workout meal, but me just forgetting to check what I was eating.

Just a PSA to everyone, those carbs are everywhere!

Title: Keto &amp; Low-Carb Challenge
Post by: lexde on February 14, 2018, 09:21:25 AM
Yesterday I had some macadamia nuts, “loaded” chicken salad, and chicken Bryan (goat cheese, basil, tiny bit of sundries tomatoes) with broccoli.

Today I’m feeling really hungry and I think it’s because I didn’t get enough fat yesterday. Had more chicken salad, some mozzarella, and some almonds. Dinner tonight will be steak and creamed spinach.

I really need to make some lemon fat bombs (and maybe peppermint chocolate, too). I found that I did much better on keto when I had a serving in the morning and again right before bed as a dessert. I haven’t been to the store to pick everything up but once I do I’ll whip up a batch!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 14, 2018, 10:52:26 AM
The focus is going well.  The water weight is starting to come off and I'm down 2 lbs from Monday.  Per the good Dr. Atkins, I've been eating as much fat and protein as I need to feel satisfied.  And it's a lot!  I've been over 2200 calories the past two days.  He says don't worry about anything except carbs right now, so, okay.  I've been very low-carb.  :)

I've also started taking a multi-vitamin and some B-12.  Do you guys take supplements?  Cronometer gives a nice vitamin and mineral chart and I notice that every day I've been deficient in calcium and potassium, even with the multi-vitamin. 

Yesterday's meals:
breakfast - coffee with coconut milk & splenda; eggs with seasoned ground beef
lunch - salad, deviled eggs, olives, salame
dinner - grilled pork chops, salad
dessert - jello with coconut milk

@mxt0133 - I think a fail would be if you saw the breading and kept on eating it.  Or if you never even noticed it had breading on it!

@lexde - please share your fat bomb recipes when you make them!  I notice that when I eat mostly chicken for my protein, it doesn't keep me full or energetic.  I hope you feel better after your juicy steak.  :)
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 14, 2018, 11:12:47 AM
I add sodium and potassium via food and mixing in with coffee, water, and other drinks.

I also supplement magnesium and vitamin D. Magnesium I was at the often recommended 400mg for keto folks but have been slowly pushing it higher on the advice of my chiro. Vitamin D Iím supplementing based on the levels on my last blood work.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 14, 2018, 11:19:51 AM
I add sodium and potassium via food and mixing in with coffee, water, and other drinks.

I also supplement magnesium and vitamin D. Magnesium I was at the often recommended 400mg for keto folks but have been slowly pushing it higher on the advice of my chiro. Vitamin D Iím supplementing based on the levels on my last blood work.

What do you use for potassium?  Is it a specific product? 
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 14, 2018, 11:26:01 AM
I add sodium and potassium via food and mixing in with coffee, water, and other drinks.

I also supplement magnesium and vitamin D. Magnesium I was at the often recommended 400mg for keto folks but have been slowly pushing it higher on the advice of my chiro. Vitamin D Iím supplementing based on the levels on my last blood work.

What do you use for potassium?  Is it a specific product? 

I get NuSalt from the grocery store, which is the cheapest form Iíve found in my area. Some folks prefer a brand called NoSalt. Iíve also sometimes had my wife bring it home from work. (They manufcature potassium chloride among many other things for a variety of food companies.)
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 14, 2018, 12:01:35 PM
I add sodium and potassium via food and mixing in with coffee, water, and other drinks.

I also supplement magnesium and vitamin D. Magnesium I was at the often recommended 400mg for keto folks but have been slowly pushing it higher on the advice of my chiro. Vitamin D Iím supplementing based on the levels on my last blood work.

What do you use for potassium?  Is it a specific product? 

I get NuSalt from the grocery store, which is the cheapest form Iíve found in my area. Some folks prefer a brand called NoSalt. Iíve also sometimes had my wife bring it home from work. (They manufcature potassium chloride among many other things for a variety of food companies.)

Thanks.  I'll look for it. 
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on February 14, 2018, 03:56:23 PM
Hello thread!

My girlfriend and I have been 95% low-carb paleo for the last ~4.5 years.

I grew up eating starch, peanut butter, and fat-free dairy (seriously, 95% of what I ate was cereal, skim milk, peanut butter, bread, pasta, and ketchup; 95% might be a *low* estimate) until age 20~21.  I was incredibly stubborn about food and nutritionally very apathetic, and didn't broaden my horizons *at all* until moving in with my girlfriend. 

GF grew up in an *interesting* household.  Her mom had/has extreme narcissism, and actively tried to basically get her daughters to gain weight as teenagers so that she would always be more attractive than them (it sounds fucked because it is; I didn't quite believe it until I met the woman).  This meant tons of soda/candy/cookies/muffins/cupcakes lying around the house ALL THE TIME, and CONSTANTLY PUSHED ON HER and her sisters EVERY DAY.  She ate some real food, but supplemented with mountains of normalized garbage.  This led to her gaining weight in her teens.

After moving in together, she (slowly) introduced me to cooking and actual food, I read Good Calories, Bad Calories by Gary Taubes, found Mark Sisson's blog, other similar resources, and basically fell into that mindset of health and learned a lot while still not quite eating that way.  At some point, I tried to do a grain-free month just to see how it would go (since Mark Sisson in particular is so flamboyantly anti-grains), but since I was the only member of the household doing it, that basically just lead to me eating way less, and turned my then-skinnyfat self into just plain skinny (152 at my lowest, and I'm a 5'11 dude).  GF flipped out and basically said to stop that before I wither away into nothing.  Peanut butter sandwiches and ketchup-pasta returned, supplementing our real food plus some junk.

Then GF started learning about the same sort of nutritional things, kickstarted from wanting to improve her skin with weight loss as secondary, and we pretty much hard switched over to 100% low-carb paleo in September 2013.  We also bought a squat rack and a barbell and started lifting.

She yo-yo'd a bit on weight (it not being her focus) with the trend being downwards , but then decided to focus on it, and since September of last year has so far lost 53lbs (2.3lb/week average).  To that end she started guestimating calories with a defined cap, striving to eat less while maintaining nutrient density, 18:6 intermittent fasting (broken somewhat when traveling for work, but still pretty close), 10k steps/day no matter what, HIIT 1-2x/week, and a return to lifting 3x/week (she fell off the wagon with that after about a year of paleo).

Personally, I feel way better on low-carb paleo (now that I'm actually eating nutrients and not just taking a multivitamin and pretending that's enough), and was eventually able to put on some of the good kind of weight (and a bit of the bad; hope to shed that this year).  I'm definitely in the don't-care-when-I-eat-during-the-day stage now.  It's incredibly convenient.  I don't intermittent fast specifically, but I wind up in that pattern sometimes.  Today I had coffee (homemade fake Starbucks vanilla sweet cream cold brew) at 7am and then nothing until 3pm (and then a second meal at 4pm because that's how I roll).  Presently I am lifting 3x/week, but I've gotten on and off that horse a few times (once after a big move, once during a litter of puppies, once post-vasectomy).

There seems to be a lot of supplement talk right now - the only supplements we take are cod liver oil (from Rosita) and collagen peptides.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 15, 2018, 07:49:13 AM
@jane x — this is the recipe I will be making: http://runrunlolo.com/recipe/lemon-bar-fat-bombs/

And peppermint: https://www.ditchthecarbs.com/peppermint-fat-bombs/

I will report back on how they turn out!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 15, 2018, 08:38:26 AM
@ketchup Awesome! Always good to hear from people who have been eating this way longer term.

On supplements, I personally have to add a lot of sodium, potassium, and magnesium or I have terrible muscle cramps, spasms, and weird heart racing, etc.

I take a multivitamin as cheap insurance since Iím not great about diverse veggies in the winter.

The vitamin D, I had low levels diagnosed by blood test. Will get retested once the sun strength gets better. I probably only need to take it in the winter months.

Everyoneís body is different :)
Title: Re: Keto & Low-Carb Challenge
Post by: brute on February 15, 2018, 08:50:12 AM
Starting in on a 3 day fast. Not really my idea, but I'm sick enough to require IV antibiotics, so there's that.

Backstory: Both my wife and I have had some really bad stomach issues since moving to kansas city. We started filtering our drinking water recently, and the issues cleared up, but not before I got sick enough to require hospitalization. Intestinal inflammation is both dumb and painful. So it goes.

So yeah, no food for a few days, then slowly adding it back in. At least I'll be a little thinner by the end of it I guess!
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on February 15, 2018, 08:52:11 AM
I am also doing a 3 day fast, I'm about 36 hrs in with 36 hrs to go.  Feeling fantastic.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 16, 2018, 07:23:05 AM
@jane x — this is the recipe I will be making: http://runrunlolo.com/recipe/lemon-bar-fat-bombs/

And peppermint: https://www.ditchthecarbs.com/peppermint-fat-bombs/

I will report back on how they turn out!
I made lemon cheesecake fat bombs instead since I didn’t have any coconut butter (I will see if my nutribullet I strong enough to make it... because coconut butter is kind of expensive) based on this recipe: https://www.fatsecret.com/recipes/lemon-cheesecake-fat-bombs/Default.aspx

I put them into silicone candy molds so it made around 36 instead of 12. They are -okay- but I should have added in a little more sweetener because they’re a bit too sour. Oh well! I’m sure the peppermint ones will be better and I’ll have to try the lemon bar ones once I eat these up.

I will say that one serving (3 pieces for me, 1/12 of the recipe) makes me feel completely full. Keto godsend.

For dinner last night I had steak and a little caprese salad. Went easy on the tomatoes and balsamic but it was great.

Today BF and I are double-dating at a hockey game. I got burned last time eating at the stadium ($10 shriveled meat patty looked SO SAD on a bed of lettuce with some mustard. Just... sad salad.) so I packed another 3 lemon bombs for lunch and packed leftover steak, some cheddar and Gouda, and pickles for dinner. I’ll eat at the office around 6 and then meet up with BF for the game after that.

Keto is so much easier with planning.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 16, 2018, 11:59:22 AM
Day 5 of focus!  How's everyone doing?

@brute - I'm so sorry to hear that you and your wife have been so sick.  I wish you both a speedy recovery.

I hope the fasters are doing well.  And @lexde - those bombs look wonderful.  And reading about your steak makes me think maybe I should go and pick up some for myself!  A good juicy steak is the best. 

I've lost some more weight and I'm so happy to finally be getting rid of some of this water gain.  I'm down 4 lbs from Monday's weight.  Dh lost over 6 lbs in three days.  The bastard!  :) 

I have discovered pork shoulder as a very tasty and inexpensive ($1.89 lb) source of protein for grilling.  We tried thick pork chops but we don't have the grilling expertise for them - it was very hard to get them to come out juicy.  And they're more expensive too.  I bought it at Costco in a big bag.  It's got great flavor and is very forgiving on the grill.  Their pork cushion meat is even cheaper at $1.49 lb but I think that's a leaner cut.  The cushion meat makes an excellent roast though - I've made that many times.  I just cut the shoulder into steaks and seasoned them with salt, pepper, garlic powder, and onion powder.  If you can season overnight, or even a few days in advance, the flavor of chicken and pork improves significantly (I learned about early salting from the Zuni Cafe cookbook and it's fantastic).  I froze most of it in freezer bags after I seasoned it, that way it will be ready to go on the grill.



 
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 16, 2018, 12:03:59 PM
When I do pork shoulder on the grill, I do it with the smoker insert for true BBQ, so very low and slow and requires patience. But itís still awfully delicious cooked in the crockpot, shredded, and then tossed with spices or even just salt and pepper.
Title: Re: Keto & Low-Carb Challenge
Post by: KBecks on February 16, 2018, 05:39:43 PM
My husband and I are doing keto for Lent.  We are three days in.  I am staying around 30 carbs a day.  Just saying hi and I'll stop in here to visit once in a while.
Title: Re: Keto & Low-Carb Challenge
Post by: Bird In Hand on February 16, 2018, 07:28:21 PM
When I do pork shoulder on the grill, I do it with the smoker insert for true BBQ, so very low and slow and requires patience. But itís still awfully delicious cooked in the crockpot, shredded, and then tossed with spices or even just salt and pepper.

Oh my goodness...pork shoulder is pretty much the best thing ever.  Because weíre lazy and donít currently have a grill, we usually put it in the crockpot overnight on low.   Vinegar, garlic, lots of S&P, chili powder.  Itís just amazing shredded, and the leftovers get better each day by sitting in the juices.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 17, 2018, 04:48:29 AM
When I do pork shoulder on the grill, I do it with the smoker insert for true BBQ, so very low and slow and requires patience. But itís still awfully delicious cooked in the crockpot, shredded, and then tossed with spices or even just salt and pepper.

Oh my goodness...pork shoulder is pretty much the best thing ever.  Because weíre lazy and donít currently have a grill, we usually put it in the crockpot overnight on low.   Vinegar, garlic, lots of S&P, chili powder.  Itís just amazing shredded, and the leftovers get better each day by sitting in the juices.

Yeah, itís quite possibly my favorite cut of meat. Pork loin roasts also give similar results in the slow cooker ( trickier to smoke, though, because of being leaner). Beef chuck roasts are also good but I think pork lets you have more seasoning flexibility.

Worth noting that in many areas of the US, pork shoulder is confusingly called Boston butt.

I donít think youíll ever find a ham at the store that isnít already smoked and cured, but that muscle group is also very similar.
Title: Re: Keto & Low-Carb Challenge
Post by: Forever Wednesday on February 17, 2018, 05:01:44 AM
Does anyone else batch cook bone broth? It's basically replaced my morning coffee and it's great.

I do most of my cooking these days via a pressure cooker, which seems like the perfect instrument for making this stuff. When cooking up a chicken and various cuts of meat, just don't throw away the water, strip the meat, and cook the bones in it (with additional water depending on how many bones you have available). If you want to add salt, I've heard it's better to do this towards the end of the cook as it allows for more minerals to leech from the bones.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 17, 2018, 05:06:08 AM
Does anyone else batch cook bone broth? It's basically replaced my morning coffee and it's great.

I do most of my cooking these days via a pressure cooker, which seems like the perfect instrument for making this stuff. When cooking up a chicken and various cuts of meat, just don't throw away the water, strip the meat, and cook the bones (with additional water depending on how many bones you have available). If you want to add salt, I've heard it's better to do this towards the end of the cook as this allows for more minerals to leech from the bones.

I love the idea of broth but, weirdly, Iíve tried making it multiple ways with multiple types of meat/bones and it always makes me nauseous. So instead I feed all meat scraps to my chickens, letting them pick the remaining meat off the bones. They love it.

If the bones are raw (like when I debone rabbit to grind it) I roast the bones for 30 minutes first to cook the meat. The chickens eat it more enthusiastically cooked, and in the warmer times of year the cooked meat attracts far fewer flies while theyíre cleaning it up.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 17, 2018, 11:41:00 AM
Ok, next batch of pork shoulder will be made into a roast.  Looking forward to that.

I make big batches of bone broth.  I found that beef bones give off a weird smell and taste that I find gross.  My favorite is pork  followed by chicken.  I have an ethnic market nearby where I buy pork feet - gross sounding I know - but it really makes a wonderful addition to the broth.  You get a very rich silky broth.  I cook mine on my stove top, just let the big pot simmer all day.  At night I turn it off and the next day I cook for another 4 hours or so.  I've done the bone roasting in the past and it does make the broth better, but lately I don't bother with it because I don't want to clean the baking sheet.  If I had parchment paper that would help with the cleanup. 

Last night I made a quick version of shrimp scampi.  Basically just sauteed shrimp in 50/50 butter and evoo with some garlic and parsley, salt & pepper, and it was divine! So Yummmy.  I ate it like an appetizer, by itself, but I bet it would be great with some steamed broccoli or kale to soak up the juices. 

I picked up some Lawry's garlic powder with parsley and I really like it for those times when you want just a quick fuss-free meal and less things to wash.  I used it with the shrimp and it was very tasty. 

I also discovered unsweetened almond milk for coffee.  I have a dairy allergy and don't like my coffee black so this is nice - I have to use more of it because it's not rich like heavy cream, but it's good.
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on February 17, 2018, 02:51:57 PM
Does anyone else batch cook bone broth? It's basically replaced my morning coffee and it's great.

I do most of my cooking these days via a pressure cooker, which seems like the perfect instrument for making this stuff. When cooking up a chicken and various cuts of meat, just don't throw away the water, strip the meat, and cook the bones in it (with additional water depending on how many bones you have available). If you want to add salt, I've heard it's better to do this towards the end of the cook as it allows for more minerals to leech from the bones.
I routinely make broth in my Instant Pot. I actually happen to be making some right now.  Good stuff. 

I also made this turkey breast recipe today in there: https://www.pressurecookingtoday.com/moist-and-tender-turkey-breast/
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 17, 2018, 05:06:19 PM
I made keto bread for the first time today — game changer!

1 egg, 2tsp coconut flour, pinch salt, pinch baking soda. Whisk with a fork, pour into greased mug, microwave for 1 minute.

It’s perfect. You can toast it in a pan or eat as is. I used it as a hamburger bun and it worked great!
Title: Re: Keto & Low-Carb Challenge
Post by: KBecks on February 17, 2018, 05:40:06 PM
Tonight I am cooking a ribeye in cast iron with butter.  I'm feeling pretty happy with this diet so far.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 18, 2018, 07:47:42 AM
@kbecks — that sounds excellent!



So I made BPC for the first time ever. It was decent, but I think I want to try some flavored sugar free syrups. Does anyone have any recommendations? Or should I just get used to it as-is?



I also wanted to share a quick recipe. One of my biggest “problems” with this diet is that everything always feels so salty and heavy and that’s not what I always want. So I set out to find a veggie dish that kind of cuts through the heavy meals while still being very keto friendly.

Dressed green beans: 1 package of green beans, washed and trimmed (and cut if you’d like); 1tbsp olive oil; 1tbsp white wine vinegar; 2tbsp freshly grated Parmesan; 1-2 cloves minced garlic; optional 1 tbsp minced shallot; salt and pepper.

Blanch/steam the green beans until bright green but still crunchy. Toss everything together (I use a plastic Tupperware and shakeshakeshake). Let rest a few minutes to let the flavors meld. Serve still warm. Makes great leftovers too since the flavors just marry more.

It’s bright and acidic and still has some fat but doesn’t feel greasy. I love this just to cut through the meat/cheese-heavy meals I eat regularly.

Does anyone else have dishes like that?


Sent from my iPhone using Tapatalk
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on February 18, 2018, 07:50:28 AM
Itís bright and acidic and still has some fat but doesnít feel greasy. I love this just to cut through the meat/cheese-heavy meals I eat regularly.

Does anyone else have dishes like that?


Sent from my iPhone using Tapatalk
I like this one: https://nomnompaleo.com/post/1356598429/worlds-best-braised-green-cabbage
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 18, 2018, 07:54:13 AM
I like this one: https://nomnompaleo.com/post/1356598429/worlds-best-braised-green-cabbage
Oh wow that looks great. Do you make the carrots too? I didn’t think they were keto-friendly (but I could be wrong, I haven’t looked into it too much!)
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on February 18, 2018, 08:46:14 AM
I like this one: https://nomnompaleo.com/post/1356598429/worlds-best-braised-green-cabbage
Oh wow that looks great. Do you make the carrots too? I didnít think they were keto-friendly (but I could be wrong, I havenít looked into it too much!)
I'd say it depends on what the rest of your day looks like.  You could omit them without losing much, or just do less.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 18, 2018, 08:53:54 AM
@ketchup — thanks for the heads up!




This side dish is on tap for next weekend when we break out the grill again:

http://www.delish.com/cooking/recipe-ideas/recipes/a54879/loaded-grilled-cauliflower-recipe/

I’ll try the braised cabbage later this week!


Sent from my iPhone using Tapatalk
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 18, 2018, 12:22:57 PM
If youíre okay with Splenda the Torani syrups are fine.
Title: Re: Keto & Low-Carb Challenge
Post by: brute on February 18, 2018, 01:05:29 PM
Saturday night Keto feast. Bollito Misto with Italian Salsa Verda and Salsa Rossa. There's chicken breast & leg, home made garlic sausage, short ribs, chuck, oxtail, and shanks.

Title: Re: Keto & Low-Carb Challenge
Post by: KBecks on February 18, 2018, 04:10:09 PM
My husband made fathead pizza today and it was amazing.  I am low on protein and high on calories though so I will try to figure out how to fix that.   I am feeling tired today.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 18, 2018, 04:28:08 PM
My husband made fathead pizza today and it was amazing.  I am low on protein and high on calories though so I will try to figure out how to fix that.   I am feeling tired today.

I make my version of fathead pizza every week! Really good with pepperoni, rabbit sausage, or other meats on top :)

You can also make a good cheese cracker if you bake it without toppings, using a stronger cheese like sharp cheddar. But almond flour is still relatively high in carbs, so itís not something to have daily :)
Title: Re: Keto & Low-Carb Challenge
Post by: mxt0133 on February 18, 2018, 09:37:51 PM
I made keto bread for the first time today ó game changer!

1 egg, 2tsp coconut flour, pinch salt, pinch baking soda. Whisk with a fork, pour into greased mug, microwave for 1 minute.

Itís perfect. You can toast it in a pan or eat as is. I used it as a hamburger bun and it worked great!

I'm going to have to try this.  I tried portobello mushrooms to serve as buns and it was pretty good but @ $2 a head it's a bit pricey for me.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 19, 2018, 08:10:14 AM
I made keto bread for the first time today — game changer!

1 egg, 2tsp coconut flour, pinch salt, pinch baking soda. Whisk with a fork, pour into greased mug, microwave for 1 minute.

It’s perfect. You can toast it in a pan or eat as is. I used it as a hamburger bun and it worked great!

I'm going to have to try this.  I tried portobello mushrooms to serve as buns and it was pretty good but @ $2 a head it's a bit pricey for me.
It’s a little dense/spongey but is definitely a suitable replacement IMO. And it holds up well to handheld foods. I ate a whole burger without any breaking or crumbling so I was pretty impressed. I would recommend buttering and pan-toasting it for slightly improved texture, but overall it was a very quick and easy substitute. Plus, it’s helping me use up the coconut flour I bought a loooooong time ago so it might be even better with fresh.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on February 19, 2018, 09:27:52 AM
Thereís a lot of variants of keto breads. Iíve seen recipes for bagels, 90 second bread, cloud bread, many seem to like something called soul bread best, but itís the most expensive as it requires whey protein isolate.

The only ďbreadyĒ thing I usually let myself have is a recipe Iíve developed for blueberry pancakes with cream cheese, eggs, and almond flour.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 19, 2018, 11:34:01 AM
That coconut flour bread sounds very interesting!  I've been staying away from alternative flours and paleo/keto versions of things like dessert/breads/pizza for fear of triggering cravings.  But I might try a bit and see how it goes. 

The last few days I've had a hard time getting in enough fat and my protein levels look high to me.  I've been aiming for fat/protein levels at 75/20, but lately they're more like 60's/30's.  I'm curious to see what others aim for.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 19, 2018, 06:35:33 PM
That coconut flour bread sounds very interesting!  I've been staying away from alternative flours and paleo/keto versions of things like dessert/breads/pizza for fear of triggering cravings.
Yeah... I just tore through a pint of Halo Top. Carbs totally blown. I definitely messed up today and learned that I can’t do sweets even if it’s “low carb”. So I totally understand that! I will say the bread substitute didn’t do anything like that for me though.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 20, 2018, 12:12:53 PM
I had to google Halo Top.  And ok, I see why you would eat the whole thing!  :)  On the bright side, a pint is only 20 carbs, so that's not too bad. 

Last night I had braised pork over steamed kale and it was so good.  And filling!  I was so satisfied that I didn't eat my jello with coconut milk dessert. 
Title: Re: Keto & Low-Carb Challenge
Post by: Bird In Hand on February 20, 2018, 01:39:04 PM
I made keto bread for the first time today ó game changer!

1 egg, 2tsp coconut flour, pinch salt, pinch baking soda. Whisk with a fork, pour into greased mug, microwave for 1 minute.

This is great!  I had forgotten a similar recipe we used to make: paleo blueberry muffin.  Same gist, but (optionally) with almond flour and fresh or frozen blueberries.  The texture is wonderful, but honestly it's 100x better with a sweetener (we used maple syrup).  Obviously that's not in the cards if you're trying to stay in keto, but for regular lower-carb/paleo diets it can be a great occasional treat.

But back to the keto bread idea.  You inspired me to try something I've been meaning to make for a while.  1 egg, 1tbsp coconut flour, 1 tbsp almond flour, pinch of baking powder, a little salt, pepper, garlic powder, rosemary leaves, and a bit of olive oil.  Toasted both sides in the bottom of a non-stick pan.  WOW, savory rosemary keto bread.  The texture was scone-like; you could dial up the egg (or dial down the flour) to make it a little more moist and less crumbly.  Delicious by itself or with sardines.
Title: Re: Keto & Low-Carb Challenge
Post by: brute on February 21, 2018, 12:03:44 PM
Eating leftover laarb. This stuff gets better as leftovers and really hits major craving points. It's fantastic.
Title: Re: Keto & Low-Carb Challenge
Post by: frugalkristen on February 21, 2018, 03:37:45 PM
Update on my low carb diet - I started this journey January 21st.  I weighed 129 (down from 133 on Dec 28th - traditional CICO diet).  Today, I weigh 121.  My goal is 118 - but I'm not worried about hitting that number quickly.  I can't tell you how much easier this has been than anything else I've tried.  I am always full and I feel great!  I work in a medical facility so free lunches are everywhere.  I skip them and only eat what I bring from home.  I just remind myself that I don't eat that way anymore (Yes I actually say that to myself!).  I have had a few potato chips here and there but not most days.  I will increase my carbs soon to maintain but I will never go back to eating the way I used to.  BTW, I am 48 yrs old and really didn't think I'd ever see 121 again.  I love seeing all the success that everyone else has been having here - it's inspired me!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 22, 2018, 10:51:04 AM
Good morning everyone!

So glad to see that everyone is doing well and enjoying the keto/low-carb lifestyle.  I've been working out some food allergies and didn't want to bore y'all with the details.  Suffice it to say that my food list keeps shrinking!  :)  I keep reminding myself that this is just a minor annoyance.

I started a monthly weight loss challenge thread to help me work on my weight loss goals.  But I will still be posting here too.  As my food list shrinks, I'll need more inspiration to keep things interesting and delicious!
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 22, 2018, 06:20:21 PM
Tomorrow will be my first big test... I’m going to be on the road all. day. long.

I’m leaving the house at around 930 am and won’t be home until around 930 pm. On the road all day except from 230 until 5 or so in a deposition, the rest will just be driving ~450 miles round trip.

I’ll have bulletproof coffee for breakfast, and some high fat snack (cheese? bacon? both?) before the deposition. I know I’m going to be very worn out afterward, so I need to formulate a plan for that time period to make sure I stick to my plan. It’s not so much that keto is difficult to stick to as it is I don’t want to spend $10 on a bunless burger on the road.

What satisfying, travel-friendly ideas do you guys have? I need to hit 1200 calories in my packed food. I’m thinking bacon, cheese, a small 90% chocolate square, pickles, some macadamia nuts, and something else although I don’t know what.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on February 23, 2018, 07:52:56 AM
TGIF! or well, not actually. Yeah it's friday, but I'm not even close to exhausted, just longing for the weekend. Instead I'm full of energy with a clear head. I can't believe the change really :)

I have been hovering around almost the exact same weight for the last three weeks now and kept on lifting in the gym. Result: changed body comp, same weight, very happy with that so far. This way of eating feels more and more like it is for life for me. To me that doesn't mean that I'll be in ketosis forever, just that I'll stay low carb, free from sugar, flour and similar most of the time.

I had three occasions of "cheating" on keto in the last month, twice with home cooked asian food with rice (and some chocolate after), and twice with kebabs, also with rice. I had some small reaction with water retention and increased hunger, I didn't enjoy the food or sweets as much as I used to and felt great again as soon as I had my regular low carb food again.

About travel-friendly: this is one of the bigger challenges. About a week ago I found myself stranded in the capital for six hours after a very long day of meetings, waiting for my train after having had all three previous trains cancelled... I took a walk around the station, fast food, cafes, 7-11 style places. Not much feeling like springing for a more serious meal in a steak house or so. I ended up finding a salad bar where you pick your own salad, so salmon, mozzarella, shrimp, spinach... but generally stations/airports are so bad for ketoers.

I like your ides for when you can plan somewhat in advance. My only other suggestion would be to remember that we are on keto! We can go for days without food and still feel great! :)
Title: Re: Keto & Low-Carb Challenge
Post by: Candace on February 23, 2018, 08:41:03 AM
I'm going to a potluck on Sunday afternoon, and am supposed to bring a light appetizer. Any good keto-friendly ideas that are also non-keto-crowd friendly?
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on February 23, 2018, 10:06:08 AM
Tomorrow will be my first big test... Iím going to be on the road all. day. long.

Iím leaving the house at around 930 am and wonít be home until around 930 pm. On the road all day except from 230 until 5 or so in a deposition, the rest will just be driving ~450 miles round trip.

Iíll have bulletproof coffee for breakfast, and some high fat snack (cheese? bacon? both?) before the deposition. I know Iím going to be very worn out afterward, so I need to formulate a plan for that time period to make sure I stick to my plan. Itís not so much that keto is difficult to stick to as it is I donít want to spend $10 on a bunless burger on the road.

What satisfying, travel-friendly ideas do you guys have? I need to hit 1200 calories in my packed food. Iím thinking bacon, cheese, a small 90% chocolate square, pickles, some macadamia nuts, and something else although I donít know what.
Canned tuna!
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 23, 2018, 10:09:53 AM
I'm going to a potluck on Sunday afternoon, and am supposed to bring a light appetizer. Any good keto-friendly ideas that are also non-keto-crowd friendly?
Caprese skewers, buffalo chicken dip with celery, cheese tray, veggie tray? L can be homemade for savings.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 23, 2018, 10:36:57 AM
Welcome Candace!

I like lexde's ideas for the potluck.  Another good one might be grilled chicken skewers with your favorite marinade.  You can usually find chicken on sale.  Chicken thighs are especially tasty and usually cheaper than breast.  Or some drumsticks - those are cheap, tasty, and easy to eat.  I once did an antipasto platter and it was very good and very popular, but also very expensive. 

lexde - I don't have any good suggestions for travel food.  I would probably just spring for a good meal in a restaurant - some steak - and call it a good investment.  If you're traveling for business, can you expense the meals?

Last night I had a variation of this bistro chicken salad that was shared by one of our members here on a previous low-carb challenge.  It was so good.  I subbed artichokes marinated in olive instead for the carrots: https://autoimmunewellness.com/bistro-chicken-salad-garlic-thyme-vinaigrette/
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on February 23, 2018, 10:51:25 AM
Last night I had a variation of this bistro chicken salad that was shared by one of our members here on a previous low-carb challenge.  It was so good.  I subbed artichokes marinated in olive instead for the carrots: https://autoimmunewellness.com/bistro-chicken-salad-garlic-thyme-vinaigrette/
!!

I make that literally about once a week, so good.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 23, 2018, 11:01:57 AM
Last night I had a variation of this bistro chicken salad that was shared by one of our members here on a previous low-carb challenge.  It was so good.  I subbed artichokes marinated in olive instead for the carrots: https://autoimmunewellness.com/bistro-chicken-salad-garlic-thyme-vinaigrette/
!!

I make that literally about once a week, so good.

Were you the one who shared this with me?  I think I remember now - you and your girlfriend are quite young, yet you have your act together and you always make wonderful home-cooked meals.  Is that right?
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on February 23, 2018, 12:05:04 PM
Last night I had a variation of this bistro chicken salad that was shared by one of our members here on a previous low-carb challenge.  It was so good.  I subbed artichokes marinated in olive instead for the carrots: https://autoimmunewellness.com/bistro-chicken-salad-garlic-thyme-vinaigrette/
!!

I make that literally about once a week, so good.

Were you the one who shared this with me?  I think I remember now - you and your girlfriend are quite young, yet you have your act together and you always make wonderful home-cooked meals.  Is that right?
Probably, I shove that recipe at anyone that'll listen due to its excellence.
Title: Re: Keto & Low-Carb Challenge
Post by: Candace on February 23, 2018, 12:43:34 PM
I'm going to a potluck on Sunday afternoon, and am supposed to bring a light appetizer. Any good keto-friendly ideas that are also non-keto-crowd friendly?
Caprese skewers, buffalo chicken dip with celery, cheese tray, veggie tray? L can be homemade for savings.

Ooo, caprese skewers. The chicken bistro salad sounds good too. Thank you!
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on February 23, 2018, 01:18:12 PM
Just got an analysis done at the gym.

31 years old, 6'2" tall, 360lbs and 48 percent body fat -- I definitely have plenty of fat!

Was at 400lbs a few months ago and lost the first 40 mostly by eating more veggies and switching to caffeine free diet soda.

The wife and I are going to Mexico 3/3-3/10 where I intend to pig out and not worry about diet, then we are both going to start Keto when we get back.

I did Keto for a bit about 10 years ago but I felt like shit all the time (didn't know about keto flu). Anyone have good homemade treatments / preventions for keto flu? I know if my wife starts feeling like crap she won't keep it up, and I don't like feeling shitty either.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 24, 2018, 10:34:42 AM
Last night I made the bistro salad again and added sauteed kale to it.  So freakin good!  Today we'll be grilling some ribs and I'm prepping a pork shoulder to roast on Monday.  I stocked up on lots of broccoli too.  DH eats a ton of it -he's pretty active during the day and has a high metabolism, so he needs the energy.  It has been really nice having him do this with me, and not have all the bagels, cookies and fruit tempting me every day. 
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 24, 2018, 12:38:52 PM
Just got an analysis done at the gym.

31 years old, 6'2" tall, 360lbs and 48 percent body fat -- I definitely have plenty of fat!

Was at 400lbs a few months ago and lost the first 40 mostly by eating more veggies and switching to caffeine free diet soda.

The wife and I are going to Mexico 3/3-3/10 where I intend to pig out and not worry about diet, then we are both going to start Keto when we get back.

I did Keto for a bit about 10 years ago but I felt like shit all the time (didn't know about keto flu). Anyone have good homemade treatments / preventions for keto flu? I know if my wife starts feeling like crap she won't keep it up, and I don't like feeling shitty either.
I get salt substitute (it’s potassium) and usually do 1/8 tsp salt, 1/8 tsp salt substitute, and mix it in an ounce or so of water, stock, or pickle juice and just do a “shot” of electrolytes every day. Keeps my head clear and appetite in check. Just make sure you’re getting all of your electrolytes and you’ll be okay.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 25, 2018, 05:26:37 PM
I was really wanting some dessert after dinner, so I poured a coke zero and mixed 1 tbsp of heavy cream in. Tasted like a coke float, was very satisfying! I imagine it would be even better with diet root beer or diet orange soda, too.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 25, 2018, 05:52:59 PM
I am really proud of myself, you guys.

Normally I totally pig out on the weekends. I'm talking desserts, junk, carryout, etc. Especially when my SO is out of town and I don't have anyone to hold me accountable. It's not healthy for my body or my mind.

But this weekend, on keto, I ate super reasonably, stayed on track, stayed keto, and feel good about myself. I did eat slightly more today than I do during a typical workday, but not by much, and certainly not as much as a typical weekend. My energy levels are starting to even out, and my appetite is starting to get under control, too.

So I just want to thank you guys for the awesome ideas, engagement, and support. <3
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on February 26, 2018, 09:07:29 AM
Attention!  We interrupt this thread to bring you a report of an emergency craving. This past weekend  I wanted something sweet!  Mustachianism was carefully weighed against diet deviation.  Due to past issues with promptly getting back on the wagon after "cheating", Mustachianism lost.  I went to a restaurant.  Oh the sweet, sweet lobster tail with salty butter.  Served with a side of 6 oz filet mignon and Caesar salad.  Craving satisfied, diet disaster averted and the expense came out of my walking around money.  So not too bad overall.  We now return you to your regularly scheduled thread.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 26, 2018, 10:39:46 AM
@lexde - you always seem so focused!  I didn't know you had weekend blowouts.  Although it does make you seem much more human.  :)  Congrats on a weekend of good eating.  How long have you been on keto?

@Dragonswan - what a great meal!  Congrats on pampering yourself with such a delicious meal instead of junk food.  That is a huge win. 

Today I'm making a pork shoulder roast with lots of mushrooms, onions and garlic.  It's raining here, cold and windy, so I'm really looking forward to having that cooking during the day.  And what a treat for dh when he comes home and walks in the door! 
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on February 26, 2018, 11:24:23 AM
So... 7 PM OK to come over for dinner this evening?
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on February 26, 2018, 11:26:48 AM
So... 7 PM OK to come over for dinner this evening?

Lets make it a party! We'll all go to Jane's house :)
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on February 26, 2018, 11:28:06 AM
I am really proud of myself, you guys.

Normally I totally pig out on the weekends. I'm talking desserts, junk, carryout, etc. Especially when my SO is out of town and I don't have anyone to hold me accountable. It's not healthy for my body or my mind.

But this weekend, on keto, I ate super reasonably, stayed on track, stayed keto, and feel good about myself. I did eat slightly more today than I do during a typical workday, but not by much, and certainly not as much as a typical weekend. My energy levels are starting to even out, and my appetite is starting to get under control, too.

So I just want to thank you guys for the awesome ideas, engagement, and support. <3

That's great! Those weekends without accountability are so hard to break free from.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 26, 2018, 12:18:01 PM
Sure!  Party over here!

Ok, speaking of partying, I think one of the best, and least talked about, benefits of low-carb is the dramatic increase in libido.  It's insane!  I haven't really done keto, I always assumed it was just a new cool way to say low-carb, but now I know that it's its own thing.  So I don't know if keto bestows this particular benefit - maybe you keto peeps can tell me.  But how cool is a diet that makes you feel great, let's you eat incredible food, and makes you feel like a 20 year old again when it comes to sex?!
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on February 26, 2018, 01:15:37 PM
And that, my friend, would be the reason why spouses support their mate on the diet.
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on February 26, 2018, 02:27:46 PM
Can confirm.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 26, 2018, 02:46:02 PM
@jane x — I am veeerrrry much human. I was keto for several months in early 2017 and just recently started up again so I haven’t been long term at all. The blowouts are 90% emotional eating and usually only happen when I am eating carbs regularly and/or am setting myself up to fail (ie multiple pints of halo top in the freezer is a no-go).

@northerner80 — I agree. Those are definitely the most trying times. As will this week be since BF is out of town. But on keto my cravings are way down so I’m confident I can break the bad habits with enough diligence.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 26, 2018, 07:11:31 PM
I made keto dessert for the first time today and I’m happy with it. I didn’t use a ton of sweetener (only had stevia packets) but wanted to use up the cream cheese I had. I also had to use a 90% dark chocolate bar instead of bakers chocolate (close enough!). Overall pretty good, not super sweet but I liked it better that way. 

http://domesticallycreative.com/keto-cream-cheese-brownies/

(https://uploads.tapatalk-cdn.com/20180227/dc9d01586f93ea279655bcbe1faec9f8.jpg)

(https://uploads.tapatalk-cdn.com/20180227/0202e02794d12cdcd12078f01570b18c.jpg)

It makes 9 brownies. NET carbs 2g Protein 4.4g Fat 18.8g Calories 210.

I’ll probably freeze most of them but I had one tonight and it was good.
Title: Re: Keto & Low-Carb Challenge
Post by: frugalkristen on February 26, 2018, 07:28:09 PM
I made keto dessert for the first time today and Iím happy with it. I didnít use a ton of sweetener (only had stevia packets) but wanted to use up the cream cheese I had. I also had to use a 90% dark chocolate bar instead of bakers chocolate (close enough!). Overall pretty good, not super sweet but I liked it better that way. 

http://domesticallycreative.com/keto-cream-cheese-brownies/

(https://uploads.tapatalk-cdn.com/20180227/dc9d01586f93ea279655bcbe1faec9f8.jpg)

(https://uploads.tapatalk-cdn.com/20180227/0202e02794d12cdcd12078f01570b18c.jpg)

It makes 9 brownies. NET carbs 2g Protein 4.4g Fat 18.8g Calories 210.

Iíll probably freeze most of them but I had one tonight and it was good.

That looks amazing!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on February 27, 2018, 09:34:35 AM
Yes, those brownies do look amazing. 

Ok, peeps, I need your help.  I have food allergies that make dessert very challenging.  I can't do dairy or coconut milk (not sure yet about nuts, I'm testing that right now) and I'm worried that not having any dessert options is going to cause me to wreak my diet. 

Can you guys think of any dessert-type things that would NOT include dairy or coconut?
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on February 27, 2018, 10:32:21 AM
Yes, those brownies do look amazing. 

Ok, peeps, I need your help.  I have food allergies that make dessert very challenging.  I can't do dairy or coconut milk (not sure yet about nuts, I'm testing that right now) and I'm worried that not having any dessert options is going to cause me to wreak my diet. 

Can you guys think of any dessert-type things that would NOT include dairy or coconut?
Frosting with powdered swerve and room temp butter (and extract/cocoa for flavored frostings) with keto almond-flour brownie/mug cake? If you can have almonds

Swerve Candied bacon?

Merengues

Chocolate-dipped fruit (sparingly)

Dark chocolate in general

Keto gummies (recipes online)
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on March 01, 2018, 11:01:08 AM
Yes, those brownies do look amazing. 

Ok, peeps, I need your help.  I have food allergies that make dessert very challenging.  I can't do dairy or coconut milk (not sure yet about nuts, I'm testing that right now) and I'm worried that not having any dessert options is going to cause me to wreak my diet. 

Can you guys think of any dessert-type things that would NOT include dairy or coconut?
Frosting with powdered swerve and room temp butter (and extract/cocoa for flavored frostings) with keto almond-flour brownie/mug cake? If you can have almonds

Swerve Candied bacon?

Merengues

Chocolate-dipped fruit (sparingly)

Dark chocolate in general

Keto gummies (recipes online)

Thanks for this lexde!  They all sound good.  I'm not doing butter, but everything else looks doable.  Having options makes me feel less deprived.  Even though I'm not deprived at all.  It's the brain that thinks so.

I also meant to reply to your earlier post about emotional eating.  That's always been a struggle for me and one of the reasons I created this thread.  Maybe you can post here when you're feeling the temptation or urge to eat for emotional reasons?  I find that often just writing stuff out helps with getting the feelings/emotions/thoughts out of my head and I feel an immediate release. 
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on March 04, 2018, 12:17:57 PM
Yesterday I felt the urge to eat for emotional (and hormonal) reasons.  I wanted something sweet but pickings were slim in the house and I wasn't about to go buy anything.  I ended up eating about 10-12 cashews and a few small bites of dh's low-carb brownie protein bar (Kirkland brand).  Those bars are dense!  And sweet enough to trick the brain but not cloyingly sweet.  After just a few bites I felt fine and wrapped the bar up and put it away.  Last month around this time I was having huge cravings and resorting to bagels for relief.  I'm glad to be feeling so much better this time around. 

How's everyone doing?  It's been pretty quiet around here. 
Title: Re: Keto & Low-Carb Challenge
Post by: Kyle B on March 04, 2018, 01:17:25 PM
Some people are getting good results by going all the way to pure carnivory (meat, fish, eggs & water.)

http://meatheals.com/ (http://meatheals.com/)
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 04, 2018, 02:39:15 PM
@Kyle B -- there's a subreddit dedicated to that, I think it's called /r/zerocarbs. I don't think I could do that though, I like my coconut flour and plant-based fats too much. :x



Today I biked to the grocery store to pick up some cream cheese and coke zero (face-punches incoming! I'm addicted) and found a 5-lb chuck roast on sale for $2.99/lb so I picked it up and biked home with it. I seared and seasoned it and put it in the slow cooker around 9:30AM. I also had some garlic-and-herb butter I had made for a different dish that needed to be used up, so I melted it and poured it over before I put the lid on to cook. You guys, I had never thought about pouring butter on an already fatty cut of meat, but it honestly made a really big difference and the result was delicious. Anyone who isn't in keto would probably be horrified of the concoctions I make, but it was delicious and fall-apart tender and the jus was delicious - so good that I almost wish I had a big piece of crusty bread to go with it. Still going strong in keto, and the brownie recipe has totally killed any desire I have for carbs or to cheat. I'll probably have to find another confection in a few weeks to rotate, but until then I've been treating myself daily and still losing weight so I'm a happy camper. KCKO!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 04, 2018, 02:53:55 PM
I continue to not really lose weight, but Iím probably losing body fat %. Iím fine with that :)
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on March 05, 2018, 11:21:31 AM
$2.99/lb is a great deal for a beef roast!  I've been making lots of braised and roasted pork and I love it with steamed or sauteed kale. 

I just started a round of antibiotics (4-6 weeks per doc) and historically this has been an issue for me.  I get pretty bad nausea on antibiotics and find that eating starchy foods help with that.  I'm worried that this will undo all my hard work and lead me right back to carbsville.  Yesterday was day one and I was able to eliminate the nausea by eating lots of kale and a hearty breakfast.  But I did get nausea with my very first pill and I'll have to take 2 per day. 

I'm trying not to get panicky and despondent.  The antibiotic will also give me increased sensitivity to sunlight and artificial light, which I need for my SAD (winter blues).  And it throws off my vitamin routine that I've set up for myself (certain vitamins cancel the meds effectiveness).  But I've got a pretty severe bout of cystic acne that has become infected, and if I don't do the antibiotics, it could become seriously infected (it's happened in the past and it required surgical removal and a lengthy recovery time). 

This past week has been pretty shitty in terms of external stuff (financial issues, this damned acne!, etc), but I've felt good in terms of physical and emotional energy and progress on my eating goals.  I'm scared that it will all start to get eroded by this new wrench.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 05, 2018, 11:26:11 AM
Plain almonds are the closest thing Iíve found to bland crackers for nausea. String cheese also soothes my stomach. Some folks use broth, broth makes it worse for me, but Iím weird in that regard.

Some plain yoghurt should help, thatís frequently recommended for GI health during courses of antibiotics though any fermented food would help a ton (kombucha, traditional sauerkraut, kimchi, etc. I believe Greek yogurt is the lowest carb because of being strained.

Good luck, thatís a long course of abx!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on March 05, 2018, 11:35:49 AM
Plain almonds are the closest thing Iíve found to bland crackers for nausea. String cheese also soothes my stomach. Some folks use broth, broth makes it worse for me, but Iím weird in that regard.

Some plain yoghurt should help, thatís frequently recommended for GI health during courses of antibiotics though any fermented food would help a ton (kombucha, traditional sauerkraut, kimchi, etc. I believe Greek yogurt is the lowest carb because of being strained.

Good luck, thatís a long course of abx!

Thanks Harbinger.  Unfortunately, I have a dairy allergy and I suspect a mild nut allergy as well.  But some sauerkraut might be good with my roasted pork.  I've been trying really hard not to get discouraged, but these damned lady hormones aren't helping! 
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 05, 2018, 02:11:28 PM
@jane x — can you eat coconut flour? 2tsp coco flour + an egg + pinch each of baking soda and salt in a greased mug/ramekin microwaved 1 minute acts like bread and helps me when I get an upset stomach. Maybe it can help you, too. Nausea is the worst.


Sent from my iPhone using Tapatalk
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on March 05, 2018, 02:35:14 PM
Jane X, sorry you're feeling crappy, I don't have any advise there.  But next time try steaming your cal in chicken broth - whole new level of yum. 

My weekend sucked too.  The storms took out my power for parts of Friday and Saturday. Slept in a cold house wrapped in blankets, a sweater and a head scarf. 

Here comes the lemonade - Sunday discovered that the frozen lobster pieces were only partly thawed and thus salvageable.  So I at my pity party I ate lobster liberally dunked in butter.

Stay strong!
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on March 07, 2018, 02:43:42 AM
I continue to not really lose weight, but Iím probably losing body fat %. Iím fine with that :)

I've got the same thing going on, hitting the gym a lot, eating a lot and every week -0.1kg or so. Feeling very much okay with it.

I had some blood works done yesterday. As expected HDL-C and LDL-C was kinda high, those numbers are mostly useless though without more info. However, ApoA/ApoB ratio was a bit high, and that one is a much stronger marker. So one bad marker, but the CRP score was very very low also which at least somewhat counteracts it. I will just keep calm for now and do another test in six months and see how it's looking.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 07, 2018, 04:19:25 AM
I continue to not really lose weight, but Iím probably losing body fat %. Iím fine with that :)

I've got the same thing going on, hitting the gym a lot, eating a lot and every week -0.1kg or so. Feeling very much okay with it.

I had some blood works done yesterday. As expected HDL-C and LDL-C was kinda high, those numbers are mostly useless though without more info. However, ApoA/ApoB ratio was a bit high, and that one is a much stronger marker. So one bad marker, but the CRP score was very very low also which at least somewhat counteracts it. I will just keep calm for now and do another test in six months and see how it's looking.

Yeah, itís pretty common to see a rise in cholesterol, but most folks see it go back down within 6-12 months. Mine was high at last blood work, but Iíll see how it is at next bloodwork. If still high, Iíll get the particle size test done and then do research. As I understand it, cholesterol research is undergoing the same kind of sea change that overall diet research is, but I havenít really dug into the cholesterol specifics.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 07, 2018, 05:28:57 AM
I “wooshed” again on the scale. I thought I was hitting a plateau as I’ve been feeling a bit “blah” and my body is adjusting to being off of all medications. I was expecting to be at my last weigh-in weight, maybe even a little higher and I was okay with that. But lo and behold, the scale says I’ve dropped another 2.2lbs. I can’t remember the last time I’ve weighed this much. I’m down 7.4lbs total from Feb 1 and am already halfway to my ultimate goal weight. Crazy.

Last night my electrolytes were way off and I was super nauseated. I couldn’t do anything about it last night but this morning I had salted broth (salted-salted broth) with potassium in it and a magnesium tablet. Already feeling better.

I’m living off of a pot roast I made over the weekend and it is so good. I’ve made 4 or 5 meals out of it already and still have half of it left. Not bad for a $13 roast!


Sent from my iPhone using Tapatalk
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 07, 2018, 12:26:07 PM
I was really bummed today that I forgot to pack anything for lunch. (Lately it’s just been a snack sized portion but I still like to have something...) I didn’t realize that the firm was buying lunch for a meeting today, though. When they said it was for our local Asian-fusion place I was really afraid I’d have to pass since it’s all noodle and rice based. But I found out they also have poke bowls, and jumped on that. Tuna, cream cheese, cucumber, mixed greens, spicy mayo. I also ate 3tbsp of pineapple and I don’t think it will throw me out of ketosis as long as the rest of my day is low carb. Win!
Title: Re: Keto & Low-Carb Challenge
Post by: Kaydedid on March 07, 2018, 01:34:44 PM
So excited to find other mustachians posting about keto!

I've been keto since September, with some major slipups and almost 2 months of in-and-out of ketosis with no weight loss.  Despite that, I'm a convert.  I'm able to jog 10/30 mins 3-4x/week with minimal hip pain, which before would have been constantly unbearable.  Energy is much higher, depression is better than it was on pills, and overall ease of movement is much better.  Down about 50 lbs, from 305 to 256.  Still struggling at times with binge eating, insomnia, and only eating when hungry (as opposed to bored, food looks tasty, etc).  Looking forward to the summer, and having a lot more stamina to do all sorts of active things!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 07, 2018, 02:04:32 PM
So excited to find other mustachians posting about keto!

I've been keto since September, with some major slipups and almost 2 months of in-and-out of ketosis with no weight loss.  Despite that, I'm a convert.  I'm able to jog 10/30 mins 3-4x/week with minimal hip pain, which before would have been constantly unbearable.  Energy is much higher, depression is better than it was on pills, and overall ease of movement is much better.  Down about 50 lbs, from 305 to 256.  Still struggling at times with binge eating, insomnia, and only eating when hungry (as opposed to bored, food looks tasty, etc).  Looking forward to the summer, and having a lot more stamina to do all sorts of active things!

Nice!
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on March 07, 2018, 03:24:10 PM
I was really bummed today that I forgot to pack anything for lunch. (Lately itís just been a snack sized portion but I still like to have something...) I didnít realize that the firm was buying lunch for a meeting today, though. When they said it was for our local Asian-fusion place I was really afraid Iíd have to pass since itís all noodle and rice based. But I found out they also have poke bowls, and jumped on that. Tuna, cream cheese, cucumber, mixed greens, spicy mayo. I also ate 3tbsp of pineapple and I donít think it will throw me out of ketosis as long as the rest of my day is low carb. Win!

That's great! I'm finding there is usually an option that's at least ok. And it's such a strength knowing that if there isn't, we will be just fine without food for a meal or two :)

Good job on the loss. Is the ultimate goal remaining unchanged or do you think it will change as you get closer to it?
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on March 07, 2018, 03:29:05 PM
So excited to find other mustachians posting about keto!

I've been keto since September, with some major slipups and almost 2 months of in-and-out of ketosis with no weight loss.  Despite that, I'm a convert.  I'm able to jog 10/30 mins 3-4x/week with minimal hip pain, which before would have been constantly unbearable.  Energy is much higher, depression is better than it was on pills, and overall ease of movement is much better.  Down about 50 lbs, from 305 to 256.  Still struggling at times with binge eating, insomnia, and only eating when hungry (as opposed to bored, food looks tasty, etc).  Looking forward to the summer, and having a lot more stamina to do all sorts of active things!

Good to have you joining us here in our bacon-smelling hideout! :) sounds like such excellent progress so far. These addictions and habits around eating are so very deeply rooted in our psyche, I'd say any change we manage to sustain is a good victory. Binge eating the "right" stuff isn't so bad at least. My guilty go-to is peanut butter with roasted coconut flakes and licorice powder. (if you just made a face reading this you are not alone, my wife is not a fan of this combo :).
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 07, 2018, 03:31:54 PM
I was really bummed today that I forgot to pack anything for lunch. (Lately it’s just been a snack sized portion but I still like to have something...) I didn’t realize that the firm was buying lunch for a meeting today, though. When they said it was for our local Asian-fusion place I was really afraid I’d have to pass since it’s all noodle and rice based. But I found out they also have poke bowls, and jumped on that. Tuna, cream cheese, cucumber, mixed greens, spicy mayo. I also ate 3tbsp of pineapple and I don’t think it will throw me out of ketosis as long as the rest of my day is low carb. Win!

That's great! I'm finding there is usually an option that's at least ok. And it's such a strength knowing that if there isn't, we will be just fine without food for a meal or two :)

Good job on the loss. Is the ultimate goal remaining unchanged or do you think it will change as you get closer to it?
I think 125 is an ultimate goal. I was ripped in law school at about 120 (very low BF, abs, muscles, awesomeness) but that was a lot of work to keep up and is just not reasonable anymore. I had problems in the past in high school and got down to 96 at 5’5” so I have seen every iteration of lower weight and am really happiest with myself at 125. That takes some work to maintain but is reasonable. I let myself get up to 145 at the worst (which in perspective isn’t terrible) and just felt awful at that weight. Even the difference between January and now has been a huge change at only 7lbs. I haven’t really started lifting again (I need to! To get my aesthetic where I want it) but once I do, 125 will be a very happy place for me.
Title: Re: Keto & Low-Carb Challenge
Post by: Kaydedid on March 07, 2018, 04:02:28 PM
So excited to find other mustachians posting about keto!

I've been keto since September, with some major slipups and almost 2 months of in-and-out of ketosis with no weight loss.  Despite that, I'm a convert.  I'm able to jog 10/30 mins 3-4x/week with minimal hip pain, which before would have been constantly unbearable.  Energy is much higher, depression is better than it was on pills, and overall ease of movement is much better.  Down about 50 lbs, from 305 to 256.  Still struggling at times with binge eating, insomnia, and only eating when hungry (as opposed to bored, food looks tasty, etc).  Looking forward to the summer, and having a lot more stamina to do all sorts of active things!

Good to have you joining us here in our bacon-smelling hideout! :) sounds like such excellent progress so far. These addictions and habits around eating are so very deeply rooted in our psyche, I'd say any change we manage to sustain is a good victory. Binge eating the "right" stuff isn't so bad at least. My guilty go-to is peanut butter with roasted coconut flakes and licorice powder. (if you just made a face reading this you are not alone, my wife is not a fan of this combo :).
Thanks, @northerner80!  That combo actually sounded delicious, haha.  I usually stick to binging only on very low-carb junk foods, usually those dang sugar-free Russell stovers SFcandies, SF jello, parm or other cheese chips, and the SO Delicious SF ice cream.  Still crap and kicks me out of ketosis til the morning, but a sight better than what it used to be (ie a whole bag of chips and a whole bag of cookies in one go).  Progress, I'll take it and keep getting better!

Sent from my SM-G930V using Tapatalk

Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 09, 2018, 04:46:06 AM
Weighed in at 207. If this isnít a temporary blip itís just 2 pounds more than my lowest ever adult weight.
Title: Re: Keto & Low-Carb Challenge
Post by: fuzzy math on March 11, 2018, 08:10:54 AM
Joining in! I am doing the 4 hr body diet - meat/eggs, veggies, nuts and beans. I have done this in the past with the initial glycogen water weight loss, but doing the 1x a week cheat day destroyed me.

Have learned since then that I'm allergic or sensitive to gluten, and have been gluten free for a number of months. Eating less processed foods did not give me any health benefit, and all the sugar in my diet led to constant cravings. Being forced to be GF has finally taught me that I can live life without hitting every free food option (before I was that embarrassing person going back to the work / party snack table 5x when others were going 1-2x) and that for my health (cravings be damned) I can say no to regular foods.

Restarted on Weds (Day 5 now) and am feeling super even. cravings gone, out of control hunger gone, energy swings gone (before I'd require a nap around 3 pm or tons of sugar and coffee).

I think my kryptonite before was assuming my body could handle the man dosed binge day that Tim Ferris prescribed. In the 4 hr body book it does say that some people can't handle 1 in 7 cheats or a full day cheat. I am going to stick to this as much as I can until an opportunity presents to have a small cheat for 1 meal period. I am not in ketosis, and I do not count carbs or calories.

I read back the last 3 pages or so and saw all the amazing treats you guys have found as a work around - I think the key to keeping my sugar monster at bay is just to not to plan to eat anything sweet at all. I did Atkins in college and remember feeling hungry, having cravings that I'd give into with low carb sweet treats and overall it was still just activating the addict area of my brain.

I started at 221 (5'10") and have the ultimate goal of hitting 175-185. Haven't been there since having kids and I don't know what's attainable any more.

A question for all of you since you're probably more knowledgeable than me. TIm Ferris says that despite being low / no carb, that cheese is still insulinogenic and will raise your insulin levels. I have been avoiding cheese other than as a light topping with salads. In the old Atkins days I'd pound cheese to keep full.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 11, 2018, 10:31:50 AM
@fuzzy math I have seen zero issues with cheeses as long as theyíre cheeses that are very low carb (so not cottage cheese, for example). If you have issues with dairy tolerance some folks have to limit it, but I found my dairy intolerance actually went away once I removed grains. If I have too many carbs, like too many almonds, sometimes it starts to come back.

I am not a fan of cheat days. It fucks my system up. If I cheat at all anymore, I have a bit more fruit or nuts than I should, but definitely not sugar or grains. It makes me pretty sick. But YMMV.
Title: Re: Keto & Low-Carb Challenge
Post by: fuzzy math on March 11, 2018, 10:50:06 AM
Ok the most amusing thing is that the 4 hr body says the 1 kind of cheese you can have is cottage cheese bc it doesn't cause  insulin to spike.... AAAUGH! I suppose I'd rather eat regular cheese than cottage cheese - but I just bought 2 24-oz tubs of it. I will have to keep an eye long term on where I stand with weight loss with one vs the other.

Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 11, 2018, 11:00:18 AM
Ok the most amusing thing is that the 4 hr body says the 1 kind of cheese you can have is cottage cheese bc it doesn't cause  insulin to spike.... AAAUGH! I suppose I'd rather eat regular cheese than cottage cheese - but I just bought 2 24-oz tubs of it. I will have to keep an eye long term on where I stand with weight loss with one vs the other.

Cottage cheese has more carbs than just about any kind of cheese ;)
Title: Re: Keto & Low-Carb Challenge
Post by: fuzzy math on March 11, 2018, 05:06:08 PM
I made keto bread for the first time today ó game changer!

1 egg, 2tsp coconut flour, pinch salt, pinch baking soda. Whisk with a fork, pour into greased mug, microwave for 1 minute.

Itís perfect. You can toast it in a pan or eat as is. I used it as a hamburger bun and it worked great!

I'm going to have to try this.  I tried portobello mushrooms to serve as buns and it was pretty good but @ $2 a head it's a bit pricey for me.
Itís a little dense/spongey but is definitely a suitable replacement IMO. And it holds up well to handheld foods. I ate a whole burger without any breaking or crumbling so I was pretty impressed. I would recommend buttering and pan-toasting it for slightly improved texture, but overall it was a very quick and easy substitute. Plus, itís helping me use up the coconut flour I bought a loooooong time ago so it might be even better with fresh.

I have about 6 lbs of coconut flour i've been hoarding for a long time. Tried this today. not good warm immediately, tastes too eggy, but good once cooled! I'm going to add garlic powder to the next batch.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on March 14, 2018, 11:15:57 AM
Ugghhh.  I've been having carb cravings since last night.  This is not emotional but physical.  My antibiotic has made my stomach really sensitive since last week and I have a hard time keeping food in my system.  So my body wants carbs because it knows they provide instant payoff.  It wants dense, filling stuff like bagels, popcorn, etc.  I just had some coffee right now (haven't had it in a couple of months but was wanting the energy) and my stomach already feels upset. 

I'm avoiding nuts so I can't do any nut flour baked goods.  No coconut flour either. 

Just venting for release more than anything else.  I'm glad there's no bagels in the house because for sure I'd be eating one right now.  I want to eat because I feel hungry and to decrease the effects of the coffee, but I'm also afraid that anything I eat will trigger a bad reaction.  Sucks.  Carbs are not an option.  Carbs are not an option.  Carbs are not an option.  Carbs are not an option.  Carbs are not an option.  Ok, I feel a bit better now.  Coffee is not an option anymore either. 
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on March 14, 2018, 01:32:32 PM
On day 4 and already dropped ten pounds of water weight -- I feel like I am peeing every 20 minutes!
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on March 15, 2018, 11:14:07 AM
Ok, so coffee might be an option after all.  I drank LOTS of water and I felt better and had good energy throughout the day.  I think coffee, introduced back in, on an empty stomach, after months of not having any, is not a good idea.  So I'll take steps to address that.

And I successfully avoided the carbs!!!  Instead I went swimming, shopped for some needed stuff, was productive with some projects, and had soup for dinner.  Sometimes my brain is like a child and demands stuff but if I tell it NO firmly, it settles down and stops making a fuss. 
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 15, 2018, 02:21:56 PM
If itís the acid in coffee that bothers you, different types of beans and brewing methods will result in dramatically different acid levels. Bulletproof coffee is not my thing, canít remember if you mentioned trying it in the past or not, but that is easier to digest as well.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 16, 2018, 07:02:47 AM
Been experimenting with more fruit (sticking with low glycemic index for now) so that I can make green smoothies that taste tolerable to me, also upping my vegetable intake. Also eating a bit more protein to fat lately and liking the results combined with increasing my activity level.

Donít track macros so not sure what Iím at in ratios.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 16, 2018, 07:49:01 AM
Question: How strict are you guys with keto?

I've been super-lazy keto the last month but it's still working out pretty well for me. I keep a rough idea of how many carbs I'm eating in my head and other than that I don't worry about it. I'd estimate that I stay below 20 most days, and hover around 30 on "bad" days which still keeps me in ketosis. I just generally have cut out anything with carbs, but everything else I've eaten before so I have a rough idea (TBSP bleu cheese dressing = 2g carbs; keto brownies 2g net carbs; green beans 4g net carbs; etc.) without actually tracking.

I was just wondering who here is super-strict (weigh/measure/MFP or other tracker) and who else is super-lazy like me :V (and the in-betweeners, too!)

I'm due for a weigh-in but I'm feeling pretty good regardless! I'll probably weigh in tomorrow morning.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 16, 2018, 08:05:00 AM
I have been lazy keto the whole time. Tracking what I eat stresses me out, so I was only planning on resorting to it if I had a long stall that I couldnít attribute otherwise to overeating, etc.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on March 19, 2018, 09:36:51 AM
I'm an Atkins woman myself.  Having done the diet many times (not to drop weight but to keep from going above a certain weight and to glucose detox) I pretty much know what I can eat and how much before I stop seeing results.  If I plateau I give myself two weeks before cutting out more carbs because I tend to drop and plateau a fair bit without changing diet or exercise habits.  If I gain more than two pounds, I get stricter with the diet.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 20, 2018, 08:37:59 AM
My weight has been fluctuating a lot lately and it’s really frustrating. I initially dropped 5lbs, then another 2.5, and I’m back up 4lbs. Crazy body. I know I just need to stick with it, though!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 20, 2018, 10:24:21 AM
My weight has been fluctuating a lot lately and itís really frustrating. I initially dropped 5lbs, then another 2.5, and Iím back up 4lbs. Crazy body. I know I just need to stick with it, though!

How frequently do you weigh? I weigh myself typically M-W-F and while there are some weeks Iíve been exactly the same fasting weight each day, I regularly fluctuate 2-3 pounds. But over time, that 2-3 pound range slowly notches down about half a pound every few weeks. So, a while back I was oscilatting between 212-215 every weigh in but this week Iím bouncing between 207-209.

Psychologically, for me at least, weighing more frequently makes it easier to see the ups and downs as normal fluctuations.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 21, 2018, 07:30:29 AM
My weight has been fluctuating a lot lately and it’s really frustrating. I initially dropped 5lbs, then another 2.5, and I’m back up 4lbs. Crazy body. I know I just need to stick with it, though!

How frequently do you weigh? I weigh myself typically M-W-F and while there are some weeks I’ve been exactly the same fasting weight each day, I regularly fluctuate 2-3 pounds. But over time, that 2-3 pound range slowly notches down about half a pound every few weeks. So, a while back I was oscilatting between 212-215 every weigh in but this week I’m bouncing between 207-209.

Psychologically, for me at least, weighing more frequently makes it easier to see the ups and downs as normal fluctuations.
I’ve been weighing 2-3x per week depending on how I’m feeling. If I’m bloated because of my cycle then I don’t bother since I know I’ll be way up and just need to ride it out. Overall I’m still down about 5lbs, so its all good.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on March 22, 2018, 12:14:24 PM
My weight has been fluctuating a lot lately and itís really frustrating. I initially dropped 5lbs, then another 2.5, and Iím back up 4lbs. Crazy body. I know I just need to stick with it, though!

How frequently do you weigh? I weigh myself typically M-W-F and while there are some weeks Iíve been exactly the same fasting weight each day, I regularly fluctuate 2-3 pounds. But over time, that 2-3 pound range slowly notches down about half a pound every few weeks. So, a while back I was oscilatting between 212-215 every weigh in but this week Iím bouncing between 207-209.

Psychologically, for me at least, weighing more frequently makes it easier to see the ups and downs as normal fluctuations.
Iíve been weighing 2-3x per week depending on how Iím feeling. If Iím bloated because of my cycle then I donít bother since I know Iíll be way up and just need to ride it out. Overall Iím still down about 5lbs, so its all good.

I like that idea of checking it often so that you learn what the natural fluctuations are. Weirdly my weight is much more stable on keto than it was before. I would have swings or 2-3kgs +- per day. On keto even the extremes are only 1kg or so per day. Granted, I don't have any monthly cycles interfering :P

Down to 84kg now, moving very slowly but that's just fine as I really don't have much to lose anymore. It's more about general health and feeling good. Tonight I will actually cheat quite badly, but tomorrow I'm back on keto again of course.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 22, 2018, 03:57:22 PM
I just couldn’t IF today. One of those days. So I ate 300 calories of whipped cream for breakfast. There, I admit it. Normally, this would be a huge problem and throw off my entire day. On keto, no repercussions whatsoever (except that I’ve eaten 300 calories for breakfast instead of IF). I had a dark chicken quarter for lunch and am stuck at work so dinner will probably be a few ounces of cheese since I’m working so late.

I need to lift tonight, do a quick yoga routine, meditate for 5 minutes, and go to bed. Should take an hour to get done, need to get it done. :-)
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on March 24, 2018, 06:33:32 PM
At the two week mark and struggling to get in many calories. I'm hardly ever hungry and when I do eat I get full extremely quickly. I'm a 32 year old 6'2 355 lb Male Computer Engineer (so very sedentary job). I've been struggling to get in 1000 calories a day, if that. I love Keto foods but if I eat any more I feel sick.

I haven't been eating lunch because I'm never hungry at all at that time, I don't even start to get a little bit hungry until after work.

Is this normal on Keto? I know appetite can go down a lot, but this is crazy.

Do I need to pack and eat a lunch even though I'm not hungry just to get in at least a reasonable amount of calories?
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 25, 2018, 04:59:31 AM
@Gronnie only eat if youíre hungry, and genuinely hungry, not the false hunger you can get if dehydrated. Think of how many thousands of calories of fat youíve got stored up. Your body is trying to use that now.

Donít be surprised if every so often you have a day youíre suddenly ravenous, and then back to low hunger again. Iíve seen many folks report a similar pattern to you.
Title: Re: Keto & Low-Carb Challenge
Post by: AnswerIs42 on March 25, 2018, 07:51:21 AM
Yep, this is precisely the point of low / no carb diets. It's something the "calories in, calories out" brigade don't get - they have the correlation correct, but their causation is wrong. You're not losing weight because you're eating less - you're eating less because you're losing weight. You don't get better gas mileage out of your car by putting less fuel in it - if you drive in such a way to get better gas mileage then putting less fuel in it is a consequence of that.

+1 to the above post - listen to your body, and only eat when you can honestly say you're hungry (not because it's lunch / dinner time, or because you're bored and it's something to do).
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on March 27, 2018, 08:57:35 AM
My weight is all over the place this week and it’s been super frustrating.

I’m at work right now and a big Partner is in from our main office out of state. I’m not sure whether we are going out to lunch but I’m going to try to avoid it if possible. If not, who knows if it will have a keto option. I have my door shut now and am working on a bunch of stuff so hopefully they skip the invite.

I decided I’m going to do a fat fast for the next day or two. 80%+ calories from fat and as close to zero carb as I can manage. I’m minding my electrolytes and haven’t eaten since dinner last night. Didn’t pack lunch, and am planning to OMAD today (as long as no Partner-lunch happens) with one high fat meal when I get home tonight. Then OMAD (+/- BPC in the AM) Wednesday and Thursday to try to get myself back on track.

How is everyone else doing?
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 27, 2018, 11:15:47 AM
Consistently weighing in at 206, one pound up from my lowest adult weight. Based on belts and clothes Iím at a lower BF% this time.

Activity level has been up but not as high as Iíd normally be this time of year because I canít push my back too hard. Iím making progress with chiro though :)

Because of increased activity, being close to goal #1, and my chiroís desire for me to get more varied nutrition, Iíve been eating more fruit. Mainly to make green smoothies palatable. So my carbs are higher than theyíve likely been but so far going okay.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on March 29, 2018, 12:44:56 PM
OK - next week I'm going off the diet for a week.  I need to eat different food and satisfy a few cravings.  Hopefully I won't gain more than 2 pounds.
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on March 29, 2018, 02:13:40 PM
Depending on your starting weight and what you plan on eating, I would be the over. Most of it will be water weight though.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 29, 2018, 02:47:37 PM
OK - next week I'm going off the diet for a week.  I need to eat different food and satisfy a few cravings.  Hopefully I won't gain more than 2 pounds.

All that does in my experience is make me feel like shit and then reset the clock on sugar cravings. Iíve successfully kept grain and sugar free (other than fruit) for 5 months straight and really settling in to this as a permanent lifestyle change.

As always YMMV.
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on March 30, 2018, 11:04:06 AM
Wohoo down 56 pounds from high weight of 405! First time I have seen <350 on a scale in a few years.

First 35 sucked hardcore doing it the "normal" way, cranky and hungry all the time. Been on Keto for 2.5 weeks now and down 21 lbs and hardly any hunger.

Listening to my hunger and mainly just doing OMAD as not often hungry. On days where I am hungrier will do 2 meals, but absolutely no snacking (not that I would need to). I get full so fast now.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on March 31, 2018, 02:27:43 AM
It's that time of year... easter. At least around here that means that obscene amounts of candy is consumed. I used to take part in this and load up with lots of it. Right now though I really don't feel like I even want it, no need to even use will power. Feels great! :)

So, what is everyone's favorite easter foods? keto or not :P

For me: cold smoked salmon is a must, and pickled herring too.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on March 31, 2018, 02:28:25 AM
Wohoo down 56 pounds from high weight of 405! First time I have seen <350 on a scale in a few years.

First 35 sucked hardcore doing it the "normal" way, cranky and hungry all the time. Been on Keto for 2.5 weeks now and down 21 lbs and hardly any hunger.

Listening to my hunger and mainly just doing OMAD as not often hungry. On days where I am hungrier will do 2 meals, but absolutely no snacking (not that I would need to). I get full so fast now.

Wow! That's great :) Keep up the good work and just enjoy all of the good foods every day.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on March 31, 2018, 04:44:22 AM
It's that time of year... easter. At least around here that means that obscene amounts of candy is consumed. I used to take part in this and load up with lots of it. Right now though I really don't feel like I even want it, no need to even use will power. Feels great! :)

So, what is everyone's favorite easter foods? keto or not :P

For me: cold smoked salmon is a must, and pickled herring too.

Outside of dyeing eggs for the egg hunt and some candy we have never really had traditional Easter foods. I think this year my mom said she was making lasagna plus a small ham for me being keto. I donít really remember her making the same things each year like the way Thanksgiving and Christmas are.

I will be running some rabbit on the smoker earlier in the day, might bring some to share. Mmmm, Easter rabbit!
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on March 31, 2018, 06:14:29 AM
It's that time of year... easter. At least around here that means that obscene amounts of candy is consumed. I used to take part in this and load up with lots of it. Right now though I really don't feel like I even want it, no need to even use will power. Feels great! :)

So, what is everyone's favorite easter foods? keto or not :P

For me: cold smoked salmon is a must, and pickled herring too.

Outside of dyeing eggs for the egg hunt and some candy we have never really had traditional Easter foods. I think this year my mom said she was making lasagna plus a small ham for me being keto. I donít really remember her making the same things each year like the way Thanksgiving and Christmas are.

I will be running some rabbit on the smoker earlier in the day, might bring some to share. Mmmm, Easter rabbit!

Haha that's great! I love that, easter rabbit. First the rabbit delivers the eggs and then you eat it eggcelent easter story, would fit well into any of the brothers Grimm stories :) I'll keep that in mind for next year.
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on March 31, 2018, 10:13:31 AM
Hadn't been paying enough attention to hydration and electrolytes last couple days and sure enough woke up in the middle of the night with the worst Charlie Horse / Muscle Spasm I have ever had in my calf. It literally had me in tears. Won't be making that mistake again!

Got a bunch of Bone Broth, Lite Salt, Magnesium Pill, and Powerade Zero in me and feel quite a bit better now. That calf is super sore though!
Title: Re: Keto & Low-Carb Challenge
Post by: KBecks on March 31, 2018, 12:24:58 PM
It's Easter tomorrow and my birthday on Monday and I don't know what to eat / make.  My husband offered to make me a cake... maybe he will do a flourless cake?  Any suggestions for fun foods that you like for parties and celebrations?  Thanks!
Title: Re: Keto & Low-Carb Challenge
Post by: chicwhitesox1 on April 01, 2018, 04:25:21 AM
I'm also trying the no carb no sugar diet and here's https://www.dietspotlight.com/no-carb-diet/ (https://www.dietspotlight.com/no-carb-diet/) where I'm getting my list of foods to eat and stay away from. I'm loving my steak and seafood so far, but my food budget is getting a bit crazy. So not very Mustachian!
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on April 01, 2018, 07:13:20 PM
I just moved back to the States recently, and I've been looking to get back on track to losing weight to get down to 8-12% BF range. I probably haven't been that thin since elementary school, so this has been a dream a long time coming.

About 6 years ago I did Atkins/Keto, and went from 260 to 200 at 6'6''. It's great those first couple months of losing multiple pounds a week, but eventually I hit a wall. I started to struggle with headaches and low energy. I never looked fantastic, I'd say I acheived a skinny/fat look. I attempted to reboot my Keto diet, improving my knowledge and attempts each time, added a weightlifting goal, but couldn't move the needle without major energy swings. That was even with fully supplementing with Potassium, Magnesium, and extra salt.

I'm looking to make a different attempt this time around. I recently read through 4 hour body, and I think doing slow carb will help me stick to the diet and not mess with my energy levels. I've started and plan on sprouting all my lentils/beans to increase protein and limit carb intake. I'm going to record my weekly weight and measurements. I'm starting out at 210 and 150.5 inches. My goal is look good, so overall reduce inches.

Since 4HB isn't a strict keto diet, I plan on taking the cheat day Ferriss suggests to take. I'm hoping to be employed soon, so I plan on starting a minimalist weightlifting routine as well in a few weeks.

If anyone has questions about keto, I got a lot of great info from Dr. Eade's blog when I was doing that.

It's been encouraging to hear your guys progress. My advice: don't kick yourself on a cheat day. Know you'll gain some water, but you can lose it just as fast. It's not a major setback.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on April 02, 2018, 05:58:14 AM
204.6 this morning. Have NEVER weighed less than 205 as an adult, and pretty sure I have to go back to like 14 years old (always a fat kid).
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on April 02, 2018, 07:43:52 AM
OK - next week I'm going off the diet for a week.  I need to eat different food and satisfy a few cravings.  Hopefully I won't gain more than 2 pounds.

All that does in my experience is make me feel like shit and then reset the clock on sugar cravings. Iíve successfully kept grain and sugar free (other than fruit) for 5 months straight and really settling in to this as a permanent lifestyle change.

As always YMMV.
Depending on your starting weight and what you plan on eating, I would be the over. Most of it will be water weight though.

So basically I'm having a few of my favorite carb meals and ice cream with liquor for desert.  So mac and cheese and BBQ ribs.  Then Mint chocolate chip ice cream with Godiva chocolate liquor.  The idea is to satisfy the cravings and not eat any of the foods I would on the low carb diet so when I go back on it, I will enjoy those foods again.  Also, when I tell myself in 3 months you can have a week of whatever you want, I tend to stay the course because there's an "end" to it.  If I can keep up the 3 months on, one week off routine the whole year, I should drop a decent amount of weight and maybe this will be a pattern I can sustain forever.  I chose 3 months because that's how long it takes your cells to regenerate and A1C to normalize.  It also helps to keep from becoming insulin resistant.  I'll report back next week and let you know how it went.
Title: Re: Keto & Low-Carb Challenge
Post by: caffeine on April 06, 2018, 10:34:19 AM
I'm down 20 lbs from 195 to 175 in 2 months. It's really hit me how much more effort it use to be to move around.

I also realized what seems to be the culprit of weight gain is buying new clothes because I was getting bigger. I bought new pants to be comfortable with the intention of losing weight later; however, I never lost the weight and put it off. Then when those pants got too tight I reluctantly bought larger pants and shirts - again with the intention of losing weight eventually.

My diet is basically:

Breakfast: skip
Lunch: 1 avocado, protein shake, serving of almonds, and 2 Brazilian nuts
Dinner: Brats, eggs, bacon, or whatever.
Desert: Sugar Free Jell-O with whip cream (If I must, this is my go to). I whip cream with generous portions of Stevia.

Eating as much brats and eggs and avocados I want makes everything great :)

I intend to reduce the processed meats and saturated fats with more unsaturated fast (ie: chicken breast & olive oil for instance). But while I'm getting in the groove this has been working.

I also tried lexde's Keto Cream Cheese Brownies. In a rush, I messed up and used 4 oz of Baker's chocolate. The chocolate portion was terribly bitter. The cream cheese portion made me question why I would ever need sugar - it tasted like normal cream cheese! I'll give the recipe a go again and hopefully not screw it up this time.

My goal is 155 so I still have a ways to go.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on April 06, 2018, 11:06:27 AM
I'm down 20 lbs from 195 to 175 in 2 months. It's really hit me how much more effort it use to be to move around.

I also realized what seems to be the culprit of weight gain is buying new clothes because I was getting bigger. I bought new pants to be comfortable with the intention of losing weight later; however, I never lost the weight and put it off. Then when those pants got too tight I reluctantly bought larger pants and shirts - again with the intention of losing weight eventually.

My diet is basically:

Breakfast: skip
Lunch: 1 avocado, protein shake, serving of almonds, and 2 Brazilian nuts
Dinner: Brats, eggs, bacon, or whatever.
Desert: Sugar Free Jell-O with whip cream (If I must, this is my go to)

Eating as much brats and eggs and avocados I want makes everything great :)

I intend to reduce the processed meats and saturated fats with more unsaturated fast (ie: chicken breast & olive oil for instance). But while I'm getting in the groove this has been working.

I also tried lexde's Keto Cream Cheese Brownies. In a rush, I messed up and used 4 oz of Baker's chocolate. The chocolate portion was terribly bitter. The cream cheese portion made me question why I would ever need sugar - it tasted like normal cream cheese! I'll give the recipe a go again and hopefully not screw it up this time.

My goal is 155 so I still have a ways to go.


20 lbs in 2 months is amazing! You're half way, but I think you should make sure to reset your expectations. The second 20 lbs will probably take 4-6 months.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on April 06, 2018, 03:04:21 PM
I'm also trying the no carb no sugar diet and here's https://www.dietspotlight.com/no-carb-diet/ (https://www.dietspotlight.com/no-carb-diet/) where I'm getting my list of foods to eat and stay away from. I'm loving my steak and seafood so far, but my food budget is getting a bit crazy. So not very Mustachian!
Well, you don’t get to eat the cheap fillers (flour, rice, potatoes) but it’s putting better fuel in your body. You can get reasonably priced fat though if you buy in bulk (olive/coconut oil, butter, etc.). I found keto was most expensive for me when I was eating too much protein/mostly meat instead of focusing on eating mostly fat.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on April 07, 2018, 05:02:52 AM
So 1 week so for on 4HB diet.
Down to 206 from 210.
Dropped one inch total, and it all came from my thighs. Weird.

Well since you can't lose 4 lbs of fat in a week. I'm going to say this is definitely 95% water. It's my first official cheat day, so the proof in this diet will show itself in the weeks to come.

ForÁa.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on April 08, 2018, 06:40:28 PM
Keto has been an absolute lifesaver for me this week. Had to find a new apartment and moved this weekend while my (soon to be ex) SO is on “work travel” (which he uses to also have fun on the side, I have recently learned).

With keto, OMAD is okay. I have been moving, cleaning, hauling, and packing all weekend and my energy levels are consistent and I can focus on what I need to do without craving and caving into a pint of ice cream or other sweets. Just one high fat meal around 2pm and I’m okay. I’m sure I can’t keep going on laser-focus mode for too much longer but I just need to hold out until Wednesday when I’m officially moved out and I can go from there.

I would have been so much worse off this weekend if I wasn’t fat-adapted.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on April 11, 2018, 05:49:55 AM
OK.  I've had  my week of indulgence and weighed myself at the gym.  I gained one pound.  I am cautiously optimistic about this as it can take up to a week for my bad behavior to show up on the scale.  So by Sunday I'll know for sure the damage that was done.  I'm back on the diet as of Monday but did have an ice cream bar last night (but no alcohol at least) so it's not all sunshine getting the self control back.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on April 13, 2018, 06:20:01 AM
Interestingly, my weight loss has accelerated with a bit more carbs in the diet.

I also feel better overall. I donít track macros, but Iím pretty sure Iím up a decent number of carbs.

No grains, no concentrated sugar, no starchy veg, but more nuts and more fruit (though currently still all low glycemic index fruits). Some plain yoghurt as well. Nuts are probably 2x and fruit easily 4-6x the amount recommended for strict keto. Will be interesting to see if this continues.

Approaching ďOnederlandĒ and Iím at a level of thinness already that my body feels strange to me.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on April 13, 2018, 09:11:06 AM
Interestingly, my weight loss has accelerated with a bit more carbs in the diet.

I also feel better overall. I donít track macros, but Iím pretty sure Iím up a decent number of carbs.

No grains, no concentrated sugar, no starchy veg, but more nuts and more fruit (though currently still all low glycemic index fruits). Some plain yoghurt as well. Nuts are probably 2x and fruit easily 4-6x the amount recommended for strict keto. Will be interesting to see if this continues.

Approaching ďOnederlandĒ and Iím at a level of thinness already that my body feels strange to me.

Could it be that your metabolic system isn't as messed up as it is for many of the people trying keto? With decent insulin resistance the body can just use those carbs to fuel itself as intended and as long as you are at a calorie deficit it should use up the fat. That 20g rule seems to be more of a minimum level that puts anyone into ketosis, most of us should be ok with more after a while.

My experience with carbs after becoming fat adapted is a bit weird, I get very warm until I've burned them off if I consume big amounts. Same as you though, weight loss works just fine, even though I'm more trying to maintain/gain now.
Title: Re: Keto & Low-Carb Challenge
Post by: northener80 on April 13, 2018, 09:12:44 AM
Keto has been an absolute lifesaver for me this week. Had to find a new apartment and moved this weekend while my (soon to be ex) SO is on ďwork travelĒ (which he uses to also have fun on the side, I have recently learned).

With keto, OMAD is okay. I have been moving, cleaning, hauling, and packing all weekend and my energy levels are consistent and I can focus on what I need to do without craving and caving into a pint of ice cream or other sweets. Just one high fat meal around 2pm and Iím okay. Iím sure I canít keep going on laser-focus mode for too much longer but I just need to hold out until Wednesday when Iím officially moved out and I can go from there.

I would have been so much worse off this weekend if I wasnít fat-adapted.

Wow! Way to go and use that new found strength. Being successful at a time like that is a HUUUUUUGE win!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on April 13, 2018, 10:47:49 AM
Interestingly, my weight loss has accelerated with a bit more carbs in the diet.

I also feel better overall. I donít track macros, but Iím pretty sure Iím up a decent number of carbs.

No grains, no concentrated sugar, no starchy veg, but more nuts and more fruit (though currently still all low glycemic index fruits). Some plain yoghurt as well. Nuts are probably 2x and fruit easily 4-6x the amount recommended for strict keto. Will be interesting to see if this continues.

Approaching ďOnederlandĒ and Iím at a level of thinness already that my body feels strange to me.

Could it be that your metabolic system isn't as messed up as it is for many of the people trying keto? With decent insulin resistance the body can just use those carbs to fuel itself as intended and as long as you are at a calorie deficit it should use up the fat. That 20g rule seems to be more of a minimum level that puts anyone into ketosis, most of us should be ok with more after a while.

My experience with carbs after becoming fat adapted is a bit weird, I get very warm until I've burned them off if I consume big amounts. Same as you though, weight loss works just fine, even though I'm more trying to maintain/gain now.

Possible, dunno.
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on April 13, 2018, 02:21:54 PM
Spending the next two weeks in a hotel in the Bay Area for work. I foresee a lot of protein style double doubles in my future.

Any other good go-to Keto restaurant ideas?
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on April 14, 2018, 05:24:30 AM
So 1 week so for on 4HB diet.
Down to 206 from 210.
Dropped one inch total, and it all came from my thighs. Weird.

Well since you can't lose 4 lbs of fat in a week. I'm going to say this is definitely 95% water. It's my first official cheat day, so the proof in this diet will show itself in the weeks to come.

ForÁa.

3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5

So even with the cheat day, my total inches are going down. I'm glad that I'm measuring too. Before I would have taken the 1 lb. gain as a bad sign, but this encourages me that the gain is nothing bad. (That and I don't think I'm using the best scale in the world, so ehh?)
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on April 16, 2018, 06:49:53 AM
Spending the next two weeks in a hotel in the Bay Area for work. I foresee a lot of protein style double doubles in my future.

Any other good go-to Keto restaurant ideas?
Stick with ordering meat and a low carb vegetable.  If they offer a second side ask for another vegetable, salad or another serving of the same vegetable.  Try to order something you don't normally eat at home (i.e grilled lamb chops) or that's a pain to make at home.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on April 16, 2018, 06:58:08 AM
Hit ďOnederlandĒ today! 199.8.

Have never been below 205 as an adult, so not sure how much more weight I will lose. Iíd guess I have 10-20 pounds of fat still on me.
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on April 17, 2018, 10:29:55 PM
Spending the next two weeks in a hotel in the Bay Area for work. I foresee a lot of protein style double doubles in my future.

Any other good go-to Keto restaurant ideas?
Stick with ordering meat and a low carb vegetable.  If they offer a second side ask for another vegetable, salad or another serving of the same vegetable.  Try to order something you don't normally eat at home (i.e grilled lamb chops) or that's a pain to make at home.

I was so damn close to saying screw it and breaking this diet tonight, and I'm only 5 sleeps into a 15 sleep business trip.

At home I can just not keep any carbs around, but eating in restaurants is constant temptation. At Chipotle I want beans and rice, at Five Guys and In N' Out the delicious bread and french fries, at the steakhouse last night the amazing looking bread they put in front of you as soon as you sit down.

Somehow found the willpower to stick to Protein Style Double Double, probably because I have seen such great results so far.

Had some blood work done yesterday, and results were much better than October. A1C, bad and total cholesterol, fasting blood glucose all significantly down. Good cholesterol up. Weight down 65 pounds since the year started, using Keto since 3/11. I need to keep this up, because it's the only thing that has ever worked well for me!

Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on April 17, 2018, 10:36:08 PM
One concerning thing was that my blood pressure was much higher than normal. I am normally somewhere around 118/80, and I think it was like 138/82 or something like that.

I am not sure if it is due to diet, or maybe just stress from travel and lack of sleep?
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on April 18, 2018, 06:28:10 AM
That is odd. I usually have unusually low blood pressure when on a low carb diet, but if you still have significant weight to lose I can imagine it may be a while before things settle down and you can make small changes to see if your stats improve.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on April 18, 2018, 10:34:13 AM
Spending the next two weeks in a hotel in the Bay Area for work. I foresee a lot of protein style double doubles in my future.

Any other good go-to Keto restaurant ideas?
Stick with ordering meat and a low carb vegetable.  If they offer a second side ask for another vegetable, salad or another serving of the same vegetable.  Try to order something you don't normally eat at home (i.e grilled lamb chops) or that's a pain to make at home.

I was so damn close to saying screw it and breaking this diet tonight, and I'm only 5 sleeps into a 15 sleep business trip.

At home I can just not keep any carbs around, but eating in restaurants is constant temptation. At Chipotle I want beans and rice, at Five Guys and In N' Out the delicious bread and french fries, at the steakhouse last night the amazing looking bread they put in front of you as soon as you sit down.

Somehow found the willpower to stick to Protein Style Double Double, probably because I have seen such great results so far.

Had some blood work done yesterday, and results were much better than October. A1C, bad and total cholesterol, fasting blood glucose all significantly down. Good cholesterol up. Weight down 65 pounds since the year started, using Keto since 3/11. I need to keep this up, because it's the only thing that has ever worked well for me!
Good work keeping up the fight.  And 65 pounds in under 4 months?  That's phenomenal Biggest Loser style results!
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on April 18, 2018, 11:39:11 AM
Spending the next two weeks in a hotel in the Bay Area for work. I foresee a lot of protein style double doubles in my future.

Any other good go-to Keto restaurant ideas?
Stick with ordering meat and a low carb vegetable.  If they offer a second side ask for another vegetable, salad or another serving of the same vegetable.  Try to order something you don't normally eat at home (i.e grilled lamb chops) or that's a pain to make at home.

I was so damn close to saying screw it and breaking this diet tonight, and I'm only 5 sleeps into a 15 sleep business trip.

At home I can just not keep any carbs around, but eating in restaurants is constant temptation. At Chipotle I want beans and rice, at Five Guys and In N' Out the delicious bread and french fries, at the steakhouse last night the amazing looking bread they put in front of you as soon as you sit down.

Somehow found the willpower to stick to Protein Style Double Double, probably because I have seen such great results so far.

Had some blood work done yesterday, and results were much better than October. A1C, bad and total cholesterol, fasting blood glucose all significantly down. Good cholesterol up. Weight down 65 pounds since the year started, using Keto since 3/11. I need to keep this up, because it's the only thing that has ever worked well for me!
Good work keeping up the fight.  And 65 pounds in under 4 months?  That's phenomenal Biggest Loser style results!
It's easy when you start at 405. It's starting to slow down.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on April 18, 2018, 01:25:57 PM
Well if by slowing down you mean you're only losing 30 lbs every 4 months, know that that is still amazing progress! Your body needs time to readjust to major changes you're making, so it's not odd to hit plateaus. Your body is trying to readjust the amount of skin it carries, the amount of electrolytes it needs to take in, different hormones, your bones and joints probably have some amount of chronic fatigue that they need to recover from.

When starting from 400, (I don't know your build but assume you're aiming for the 150-200 range.) expect to reach 300 only after consistently eating well for 10-14 months.

Take this time to build good habits. I remember those cravings, and I still get them from time-to-time, but I mitigate them mostly through a few things:

1. I don't allow them in my house - I have one exception, Peanut butter, which I think is a weakness of mine, I try to limit my intake, and it's addictiveness has been studied.
2. When I have a craving, I meditate on certain statements:
     "That junk makes me feel bad."
     "That junk does have the nutrition I need."
     "That junk does not have power over me, I decide what I eat and what I put into my body"

About 4-5 years ago, I quit soda. In the first 2-3 years of that, I maybe had a soda once every 3-4 months. Then it eventually turned into once or twice a year. Now, I can't remember the last time I had one. Each progressive soda I've had, just tastes worse to me now, or I have my fill after about 3 or 4 sips. And I decided to stop letting my mind tell me "Oh but you shouldn't waste it since you got it.". It's sugar water it has little to no nutritional value, economic value, or happiness value. The same goes for basic white bread, rice, potatoes, and sugar. It's cheap, useless calories. Get in the habit of throwing it away in the trash rather than your body.

But like many others, I used to drink sodas/ eat candy regularly. You can retrain your mind, but it takes time. It takes effort, and it doesn't mean you'll be perfect. Good job so far, and I hope to hear of great results come 2019!
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on April 19, 2018, 06:42:34 AM
Spending the next two weeks in a hotel in the Bay Area for work. I foresee a lot of protein style double doubles in my future.

Any other good go-to Keto restaurant ideas?
Stick with ordering meat and a low carb vegetable.  If they offer a second side ask for another vegetable, salad or another serving of the same vegetable.  Try to order something you don't normally eat at home (i.e grilled lamb chops) or that's a pain to make at home.

I was so damn close to saying screw it and breaking this diet tonight, and I'm only 5 sleeps into a 15 sleep business trip.

At home I can just not keep any carbs around, but eating in restaurants is constant temptation. At Chipotle I want beans and rice, at Five Guys and In N' Out the delicious bread and french fries, at the steakhouse last night the amazing looking bread they put in front of you as soon as you sit down.

Somehow found the willpower to stick to Protein Style Double Double, probably because I have seen such great results so far.

Had some blood work done yesterday, and results were much better than October. A1C, bad and total cholesterol, fasting blood glucose all significantly down. Good cholesterol up. Weight down 65 pounds since the year started, using Keto since 3/11. I need to keep this up, because it's the only thing that has ever worked well for me!
Good work keeping up the fight.  And 65 pounds in under 4 months?  That's phenomenal Biggest Loser style results!
It's easy when you start at 405. It's starting to slow down.
Doesn't matter, it's still awesome.  But like FIPurpose said, don't get discouraged because the loss is slowing down. Your body will adjust itself.  Also, if you're doing any exercise, you're building muscle which is ~8x denser than fat, so you might be losing fat but gaining muscle with a net effect of less weigh loss.  You should see if you're losing inches (how do your clothes fit) since muscle takes up less space than fat.
Title: Re: Keto & Low-Carb Challenge
Post by: AnswerIs42 on April 20, 2018, 10:20:23 AM
I was at Tesco the other day looking for yellow sticker bargains. Saw some strange root vegetables reduced to £0.20 each. Thought I'd give one a try. Looking at the receipt revealed it to be Celeriac.

Not knowing what to do with it, I cut some up and cooked them as chips (fries for you in the US). They tasted pretty good!

I had a google around, and apparently Celeriac chips are a thing, and they have only a third of the carbs of the usual potato variety. Nice! Why has nobody told me about these before? Sounds like just the thing for a low carb diet.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on April 20, 2018, 11:06:31 AM
I personally despise the taste of celeriac but itís definitely something to consider for low carb. Some folks also like using radishes or turnips to make chips/home fries.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on April 21, 2018, 04:56:14 AM
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147

Even I'm starting to be surprised by these results. Perhaps I'm at the upper end of my natural weight? It's not weird for me to fluctuate within 5 lbs. But my inches continue to decline, the area around my hips has been decreasing at a consistent .5 inch each week.

I started an exercise routine this week, but I over did it. I wore out my muscles too much. So I've had to delay to workout #2 a few more days than I planned.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on April 25, 2018, 05:30:50 PM
My keto sweet-tooth, continued: https://divaliciousrecipes.com/cream-cheese-cookies-low-carb/

These are awesome!
Title: Re: Keto & Low-Carb Challenge
Post by: Prairie Gal on April 25, 2018, 05:37:43 PM
Jumping in here to join you guys. Lots to lose. After low calorie yo yo dieting practically all my adult life I have realized that diets do. not. work.

I have been eating lower carb for a couple of weeks now, and doing 16:8 intermittent fasting, with one attempt at a 24 hour fast. Made it to 22 hours on that one. I will try it again, probably on Saturday.

One of my big downfalls is emotional eating. Stress, boredom, sadness, loneliness, etc all trigger cravings for sugary carbs.

Now that the weather is nicer, I have started walking outside again. I find this really helps with my mood, and therefore with the cravings.

ETA: What are you guys' thoughts on Paleo? Is it much different than lchf?
Title: Re: Keto & Low-Carb Challenge
Post by: L2 on April 25, 2018, 05:57:24 PM
Posting to follow this thread (not a fan of the notify emails). I've enjoyed reading this thread and learning more about the keto diet, on top of what I've already learned. My metabolism seems to be slowing down as I grow older and its time to start paying attention to my diet. Truth be told I really don't have much to lose, but I've seen (and read) some serious results from this diet and I selfishly want some abs at some point in my life. Plus it seems like a fun experience/experiment.

Probably won't get started until the beginning on June, but want to slowly accumulate ingredients/make a conscious effort to cut carbs and sugar in the meantime. Looking forward to continue learning and following everyone's progress in the meantime. Keep it up!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on April 25, 2018, 08:24:08 PM
@Prairie Gal Paleo allows lots of carbs, as long as theyíre ďnaturalĒ, like fruit or honey. Pretty sure starchy veg is considered okay as well. Iíve been able to reintroduce some fruit without bad cravings after more than a year but Iím being very careful about it.

But in my experience the only way to break emotional eating of sugary carbs is to avoid all forms, including artificial sweeteners. You have to kill the sugar addiction.

I still definitely experience emotional and stress eating, but when youíre eating protein and fat itís really hard to overeat.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on April 27, 2018, 06:18:00 PM
Tried a few recipes this week.

Cookies: https://divaliciousrecipes.com/cream-cheese-cookies-low-carb/
Much better as cookie dough than a cookie. I'd maybe add almond extract, or walnuts, or super dark chocolate, because as a cookie it's meh.

"Crack Chicken": https://www.isavea2z.com/instant-pot-keto-crack-chicken-recipe/
This could also work in a slow cooker, but I got an instant pot as a housewarming gift from my mom when I moved into the apartment and this was my first recipe using it. I was kind of shocked that from start to finish dinner was done in 20. I put the bacon on to cook first, then did the rest of the steps, and mixed everything together at the end and it was perfect. I didn't use ranch dressing mix (because carbs) so I just used salt, pepper, onion powder, and garlic powder. And it is heavenly. Very high fat, very satisfying, maybe wouldn't recommend eating this in front of anyone whose opinion of you matters, though. :-)

I packed up the "crack chicken" into 5 servings and ate the 6th one for dinner. Also made an extra pound of snack-bacon for the fridge (usually eat it for breakfasts) while I was at it. Should be a pretty good week for keto.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on April 28, 2018, 06:18:10 AM
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145

Down half an inch on each arm, hip, and waist. Before I started I drew a graph of me losing weight on a gliding scale of losing 20 pounds over a year. So about .4lbs per week. I'm right on track.
Title: Re: Keto & Low-Carb Challenge
Post by: Prairie Gal on April 28, 2018, 09:18:14 AM
Have you guys seen "The Magic Pill" on Netflix? It's very good!. You can watch the trailer here. https://www.dietdoctor.com/watch-the-magic-pill-on-netflix
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on April 28, 2018, 11:30:35 AM
Have you guys seen "The Magic Pill" on Netflix? It's very good!. You can watch the trailer here. https://www.dietdoctor.com/watch-the-magic-pill-on-netflix

I recently heard about it from my Facebook keto group but havenít had the chance to watch it yet.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on April 28, 2018, 02:41:31 PM
Have you guys seen "The Magic Pill" on Netflix? It's very good!. You can watch the trailer here. https://www.dietdoctor.com/watch-the-magic-pill-on-netflix
Just watched it. It's definitely slanted, I don't agree with all of it, but it was a very good watch! I'd recommend it to anyone who is unfamiliar with keto, or who is struggling to find motivation to stick it out.
Title: Re: Keto & Low-Carb Challenge
Post by: Gronnie on April 28, 2018, 04:46:46 PM
Got a bit off the diet my last week of my 2 week trip, but still stayed away from sugar -- had a few sandwiches, etc. Ended up coming back 7 lbs heavier than when I left, but jeans feel like they are looser. I imagine most of that weight is water weight.

Back on the wagon now, this diet is so much easier being home and I feel so much better on it.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on May 01, 2018, 07:08:37 AM
I am sick of every variation of egg, bacon and sausage (pork and turkey/chicken) known to womankind.  Does anyone have a low carb breakfast that doesn't contain these ingredients?  I used these ingredients because they leave me all my carbs for snacks and the main meals of the day, but I'm tired of it.  HELP!!!
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on May 01, 2018, 08:23:30 AM
I am sick of every variation of egg, bacon and sausage (pork and turkey/chicken) known to womankind.  Does anyone have a low carb breakfast that doesn't contain these ingredients?  I used these ingredients because they leave me all my carbs for snacks and the main meals of the day, but I'm tired of it.  HELP!!!
Just eat lunch and dinner foods for breakfast. You don’t have to eat bacon and eggs just because it’s morning, have chicken salad. Or pot roast. Or a charcuterie.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on May 01, 2018, 10:52:44 AM
Yeah, I have thought of that but then my lunch and dinner choices become boring faster (I guess this is the problem to fix.  More dinner choices but I don't have time or energy to cook after work and a lot of choices are delicate i.e. seafood and need to bee eaten when prepared).  And I burn carbs for a meal that usually doesn't have any.  Ah well, as you say I could just have a hunk of meat and nothing else to keep the carbs down.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on May 01, 2018, 10:56:51 AM
Man, I never get sick of eggs. Every day for breakfast and usually at least once for dinner.
Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on May 01, 2018, 12:16:00 PM
I searched the thread and couldn't find any mention of Joe Rogan.  You prob know him from Fear Factor or stand-up, but he also hosts a podcast most days.  As an MMA commentator and Jiu-Jitsu guy he has a lot of athletes and cutting edge researchers that study athletic performance and diet as guests.  I've been watching them on youtube, but you can find them on his own website or other podcast aggregator sites.  The format is well suited to getting deep into the details.  Most are 2 to 3 hours long and it's just Joe and the guest talking about whatever the guest is an expert in plus whatever side topics come up.  I find them fascinating because in traditional media you get a handful of soundbites, sound effects and some really dramatic sounding commentary (i'm looking at you npr).

So how is this relevant to the Keto Thread on MMM?  There are several keto/diet expert guests on his show that range from athlete to R1 type researchers.  Rather than put up links, I'm going to name them and you can search them on the site you like.  As I mentioned, I watch on youtube on the channel PowerfulJRE, which is Rogan's official channel.  These have been life-changing to me and I hope you guys will find some info and motivation in the same way I have.

These will get you off to a good start, listed in order of relevance to keto diet.  It's ok to skip around as you see fit, but you have to watch Dom D'Agostino first.  He's a clinical researcher specializing in keto diet.

Dom D'Agostino
Nina Teicholz
Robb Wolf
Peter Attia
Gary Taubes
Rhonda Patrick
Shawn Baker
Ben Greenfield
Kelly Brogan
Title: Re: Keto & Low-Carb Challenge
Post by: frugalkristen on May 01, 2018, 01:23:59 PM
I was so tired of the weight I had packed on a few years ago (divorce, new job, random stress  <--- all excuses).  I never felt motivated to do anything about it until my weight hit 134 after the holidays.  I decided I was going to change that day and began a CICO diet.  I was always hungry and the weight was coming off very slowly.  Then I saw this thread.  It made me do some other research and I decided to give it a try.  The weight started falling off and I was always full.  I have no idea how many calories I'm eating anymore.  I feel better - both physically and mentally.  My goal was to get down to 118 - my high school weight (I'm 48 and never thought I'd see that number again).  I hit 119 a few weeks ago and decided I needed to start adding carbs back in.  Now I'm hovering between 120-123 and thrilled.  Is anyone here trying to maintain?  Are you finding it difficult to find the balance?  I don't want to lose any more weight but I like the way I feel on a low carb diet. 
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on May 02, 2018, 04:49:29 AM
I was so tired of the weight I had packed on a few years ago (divorce, new job, random stress  <--- all excuses).  I never felt motivated to do anything about it until my weight hit 134 after the holidays.  I decided I was going to change that day and began a CICO diet.  I was always hungry and the weight was coming off very slowly.  Then I saw this thread.  It made me do some other research and I decided to give it a try.  The weight started falling off and I was always full.  I have no idea how many calories I'm eating anymore.  I feel better - both physically and mentally.  My goal was to get down to 118 - my high school weight (I'm 48 and never thought I'd see that number again).  I hit 119 a few weeks ago and decided I needed to start adding carbs back in.  Now I'm hovering between 120-123 and thrilled.  Is anyone here trying to maintain?  Are you finding it difficult to find the balance?  I don't want to lose any more weight but I like the way I feel on a low carb diet.

What kind of carbs are you adding back in? Low carb is best done as a permanent lifestyle change, most folks stay permanently grain and refined sugar free, but add back in some more fruit, nuts, and  veg like butternut squash, etc.

Generally your body will find the weight itís healthiest at on low carb, that might be lighter than you think. Iíve seen a few people that were surprised just how low a weight their body wanted to settle out at.

Iím still losing weight but have added a bit more fruit, and Greek yoghurt, into my diet to solve some digestion and nutrition issues but my activity level is so high this time of year that I am probably still in ketosis. If need be I will cut them back out to lose the last (estimated, as Iíve never been this thin) 10-20 pounds of fat on my frame but so far I feel good.

I searched the thread and couldn't find any mention of Joe Rogan.  You prob know him from Fear Factor or stand-up, but he also hosts a podcast most days.  As an MMA commentator and Jiu-Jitsu guy he has a lot of athletes and cutting edge researchers that study athletic performance and diet as guests.  I've been watching them on youtube, but you can find them on his own website or other podcast aggregator sites.  The format is well suited to getting deep into the details.  Most are 2 to 3 hours long and it's just Joe and the guest talking about whatever the guest is an expert in plus whatever side topics come up.  I find them fascinating because in traditional media you get a handful of soundbites, sound effects and some really dramatic sounding commentary (i'm looking at you npr).

So how is this relevant to the Keto Thread on MMM?  There are several keto/diet expert guests on his show that range from athlete to R1 type researchers.  Rather than put up links, I'm going to name them and you can search them on the site you like.  As I mentioned, I watch on youtube on the channel PowerfulJRE, which is Rogan's official channel.  These have been life-changing to me and I hope you guys will find some info and motivation in the same way I have.

These will get you off to a good start, listed in order of relevance to keto diet.  It's ok to skip around as you see fit, but you have to watch Dom D'Agostino first.  He's a clinical researcher specializing in keto diet.

Dom D'Agostino
Nina Teicholz
Robb Wolf
Peter Attia
Gary Taubes
Rhonda Patrick
Shawn Baker
Ben Greenfield
Kelly Brogan

Joe Rogan is a gifted interviewer, will have to check those episodes out sometime. Thanks :)
Title: Re: Keto & Low-Carb Challenge
Post by: Prairie Gal on May 02, 2018, 05:35:15 AM
Two more good podcasts:

The Obesity Code
2 Keto Dudes
Title: Re: Keto & Low-Carb Challenge
Post by: spookytaffy on May 02, 2018, 10:32:23 AM
I did low carb for around a year but then fell off the bandwagon big time.  Just jumped back on about a month ago.  This time, however, I'm not losing nearly as well as I did last time. I'm only a year older.  The only thing that has changed is my doc put me on a beta-blocker.  I've read that these can cause weight gain or slow weight loss.  Anyone have experience with this? I'm super frustrated.  I need to be low-carb and lose weight for Type 2 Diabetes. The beta-blocker is mainly because I have a non-dangerous irregular heart beat at times. It's just super annoying more than anything.  The cardiologist says my heart is "fantastic" and no problems; just this annoying beat rhythm now and then.   I really don't want to go off the beta-blocker--did I mention this heart rhythm is super annoying!?!?!?  I can actually feel it when it's going on.

Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on May 03, 2018, 07:19:01 AM
I did low carb for around a year but then fell off the bandwagon big time.  Just jumped back on about a month ago.  This time, however, I'm not losing nearly as well as I did last time. I'm only a year older.  The only thing that has changed is my doc put me on a beta-blocker.  I've read that these can cause weight gain or slow weight loss.  Anyone have experience with this? I'm super frustrated.  I need to be low-carb and lose weight for Type 2 Diabetes. The beta-blocker is mainly because I have a non-dangerous irregular heart beat at times. It's just super annoying more than anything.  The cardiologist says my heart is "fantastic" and no problems; just this annoying beat rhythm now and then.   I really don't want to go off the beta-blocker--did I mention this heart rhythm is super annoying!?!?!?  I can actually feel it when it's going on.

what i really think borders on medical advice so i can't say it.  in your shoes i would find the type of doctor who helps me to get off long-term meds rather than the type that puts me on them.  check out kelly brogan, find someone local with a practice like hers. 
Title: Re: Keto & Low-Carb Challenge
Post by: GuinnessPhish on May 04, 2018, 01:05:44 PM
I've found Dr. Eric Berg's videos to be really informative and helpful for explaining the keto diet and it's use in conjunction with intermittent fasting:

https://www.drberg.com/blog-article/ketogenic-diet-plan

https://youtu.be/AnyFVWwzgJI

https://www.facebook.com/drericberg/
Title: Re: Keto & Low-Carb Challenge
Post by: facepalm on May 04, 2018, 04:22:57 PM
I'll be in.

My macros:

2100 calories per day.

5% carbs

39% protein

57% fat

I'm running a 25% caloric deficit. Note, with the higher protein content this is not medical/traditional ketosis, but ketosis geared to fat loss. Phinney's book (which I am in the middle of) talks about this, I think.

I'm using carb manager to track, and joined the FB group Ketogenic Intermittent Fasting.

Down 10 pounds in a little under a week. Mostly water weight, but it sure feels good not to have edema.

Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on May 04, 2018, 04:29:55 PM
I've found Dr. Eric Berg's videos to be really informative and helpful for explaining the keto diet and it's use in conjunction with intermittent fasting:

https://www.drberg.com/blog-article/ketogenic-diet-plan

https://youtu.be/AnyFVWwzgJI

https://www.facebook.com/drericberg/

Thanks for this. I recently tried adding an IF day each week, and I think I over did it a bit. I don't know how my stats will be tomorrow, but I had a big cheat day this week, and I need to make a commitment not to eat peanut butter during the week.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on May 05, 2018, 05:02:42 AM

3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145
5/5. - 209.         145

Pretty much unchanged this week. I added a fast that I think I'll continue. I'll fast Fridays until 6pm. I'm starting work soon, so hopefully that work doesn't hand out free lunches on Fridays lol.

I need to keep a no PB commitment. That truly is my one weakness. Also, I don't need to have the kind of cheat day I had last week. A normal amount of food should be fine.
Title: Re: Keto & Low-Carb Challenge
Post by: caffeine on May 07, 2018, 09:18:00 AM
I'm down 20 lbs from 195 to 175 in 2 months. It's really hit me how much more effort it use to be to move around.

I also realized what seems to be the culprit of weight gain is buying new clothes because I was getting bigger. I bought new pants to be comfortable with the intention of losing weight later; however, I never lost the weight and put it off. Then when those pants got too tight I reluctantly bought larger pants and shirts - again with the intention of losing weight eventually.

My diet is basically:

Breakfast: skip
Lunch: 1 avocado, protein shake, serving of almonds, and 2 Brazilian nuts
Dinner: Brats, eggs, bacon, or whatever.
Desert: Sugar Free Jell-O with whip cream (If I must, this is my go to). I whip cream with generous portions of Stevia.

Eating as much brats and eggs and avocados I want makes everything great :)

I intend to reduce the processed meats and saturated fats with more unsaturated fast (ie: chicken breast & olive oil for instance). But while I'm getting in the groove this has been working.

I also tried lexde's Keto Cream Cheese Brownies. In a rush, I messed up and used 4 oz of Baker's chocolate. The chocolate portion was terribly bitter. The cream cheese portion made me question why I would ever need sugar - it tasted like normal cream cheese! I'll give the recipe a go again and hopefully not screw it up this time.

My goal is 155 so I still have a ways to go.

So, one month later - I'm at 173. I'm at 25% body fat. I'm still full keto, but work and life has gotten in the way of exercising and I have ate maybe a bit too much eggs and bacon. I think starting this week and hopefully for the rest of the month I'm going to be back to being very vigilant of my calories and exercise program.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on May 07, 2018, 03:19:40 PM
@caffeine 2 pounds a month is still progress! I have frequently gone a month or more with less weight loss.

Donít forget to look at measurements/clothing fit. For example, I have been weighing in at 200-202 for several weeks now but have dropped 2-3 belt notches in that time because Iím adding muscle on.

Sometimes weight loss slows while your body heals something now that your inflammatory response is so much lower. Lots of reasons.

A stall is only when youíve not lost a pound for more than 6 weeks.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on May 07, 2018, 04:46:30 PM
I've been listening to Jason Fung, MD on youtube and podcasts recently while waiting on his book at my library.

Here's a good primer on common misconception about fasting: https://www.youtube.com/watch?v=jXXGxoNFag4 (https://www.youtube.com/watch?v=jXXGxoNFag4&t=997s)

I'm excited about doing some longer fasts. And honestly, I'm more excited for the time saving aspect than weight loss aspect. I did a 24 hour fast last week. I'm thinking of doing a 36 hour one this week.
Title: Re: Keto & Low-Carb Challenge
Post by: jane x on May 08, 2018, 01:29:50 PM
I haven't posted here in a while because food-wise my life has been very boring.  I've identified that I have a strong egg and dairy allergy, and a moderate nut allergy.  Kinda put a damper on the low-carb diet!  :)  I also found I'm very sensitive to sodium so bacon is only eaten in small moderation, and usually as part of a whole meal.  If I eat it by itself, not good.  So basically, I eat meat and veggies with fat.

And, initially this was hard but over time it has become easier and now it actually feels really easy.  I know pretty much what I'm going to eat every day so shopping, cooking and planning are easy.  My sugar and carb cravings are gone and this low-carb way of eating just feels like life now.  I can see this as a permanent way of life. 

This past month has been stressful and I've been really surprised that I have not resorted to stress/emotional eating.  My body and brain seems to have finally separated body hunger from emotional hunger and I think it's due to the fact that it has adapted to low-carb and is no longer in a constant state of sugar spikes and crashes.  It's stable.  I'm pretty grateful for that. 

And I'm really glad to see that this thread has continued on just fine without me!  :)  I enjoy reading everyone's posts and knowing that there's a place I can come back to. 

And a big thanks for the link to The Magic Pill movie!  I enjoyed watching it and was encouraged to add more fat to my diet and I found that it not only made everything much tastier, but I started eating less food and it has contributed to losing more weight.
Title: Re: Keto & Low-Carb Challenge
Post by: ditkanate on May 08, 2018, 02:13:36 PM
Wife and I are on the keto plan right now.  She gets a headache if she doesn't have at least some carb before noon.  Even after 2 weeks of low carbing it.  Anyone else go through that?  She gets headaches and migraines super easy to she hates "giving herself" a headache when she knows there's a remedy (carb).
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on May 08, 2018, 02:39:25 PM
Wife and I are on the keto plan right now.  She gets a headache if she doesn't have at least some carb before noon.  Even after 2 weeks of low carbing it.  Anyone else go through that?  She gets headaches and migraines super easy to she hates "giving herself" a headache when she knows there's a remedy (carb).

This can depend on a lot of things. Is your wife diabetic or pre-diabetic? If she is very insulin resistant, it can be difficult to transition to a more fat based diet. (But very necessary in order to avoid diabetes in the future!)

If not, it can be any number of things:
Not enough water
She simply has to fight through it the first day or so. So take a tylenol and wait it out.
Low Salt, Potassium, Magnesium, or Vitamin D.
It could be purely psychological. Carbs, especially high-glycemic ones, can be worse than eating sugar. She could be addicted.

She could instead try to transition for a few weeks first if no of the above works. Do a slow-carb diet for a few weeks in order to provide a transition period. That is no potatoes, sugars, rice, pasta, or bread. Only beans, lentils, tubers, and veggies.

Good luck!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on May 08, 2018, 06:30:47 PM
^^ Basically +1 to everything

2 weeks is still not a long time for the body to fat adapt, some folks need a month or longer.
Title: Re: Keto & Low-Carb Challenge
Post by: ditkanate on May 09, 2018, 06:48:19 AM
Thanks.  I've thought about getting her some of the exogenous ketones to try to smooth out the transition.  Not sure if they'd help prevent the headaches or not.  She is chronically low in Vitamin D, I know that.  We will try a few things and see what works.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on May 12, 2018, 05:42:45 AM

3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145
5/5. - 209.         145
5/12 - 205.         143.5

I did two 24 hour fasts this week which weren't too hard. It actually works pretty well with an office job. There was actually an office party, so I had an extra cheat night with a few friends foods, a little bread, and a drink. But I guess since I'm still pretty young I can get away with that.

I enjoy the fasting part. It feels like I recenter. The cravings I would have disappear, I don't feel the need to eat a ton of food, and I wake up well refreshed. I think this week I'll see if I can do two 36 hour fasts, and the week after I'll push to a 72 hour one.
Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on May 14, 2018, 09:11:15 AM
Wife and I are on the keto plan right now.  She gets a headache if she doesn't have at least some carb before noon.  Even after 2 weeks of low carbing it.  Anyone else go through that?  She gets headaches and migraines super easy to she hates "giving herself" a headache when she knows there's a remedy (carb).

yes.  i have had migraines for years and never been able to nail down a cause.  my current theory is that my shoulder/neck issues are causing tension and inflammation to migrate and begin whatever process causes migraines.

i've been slowly moving toward keto since feb of this year.  i first stopped eating bread, rice and other obvious carbs.  i still eat cashews pecans and dried cherries for breakfast along with a gt's kombucha.  i finish the day with a few bites of chocolate bar to sate the sugar tooth.  without measuring i estimate i'm in the 50-100g carbs per day range, so not strict keto, but pretty close.  one of my strategies in health/wellness is to set attainable goals and slowly move the goalposts.  if went headfirst and cold-turkey into keto i doubt i would stick with it. 

my next phase is to go without the nuts/fruit/kombucha for breakfast on weekends.  when i do that i get headachey and the last 3 weekends i've had low to moderate migraines.  i hesitate to attribute the migraines to my diet tho because i have no idea what really causes them.  fwiw i feel a LOT better since i've brought my carb intake down.


Title: Re: Keto & Low-Carb Challenge
Post by: evensjw on May 17, 2018, 06:15:20 PM
Just started a keto diet about six weeks ago and so far really enjoying the experience.  I did it because my girlfriend wanted to lose weight and it's easier if the other person in the house isn't constantly guzzling carbs so I said I would play along!

Started out 5'8" and 165 pounds with all excess weight located in my beer gut.  Already down about 7 pounds and a noticeable difference in the shape of my stomach.  I'm really stoked because all kinds of exercise never had any impact by this dietary switch really seems to work.

I'm not super diligent at the moment, but as lot of people told me, what you eat depends on what's in your fridge and pantry, which right now is meat, cheese, avocados, green vegetables, so that's what I eat and no bread, pasta, rice, candy.  The hardest thing has been limiting my beer intake although that has probably also been one of the biggest contributors to my weight loss and other benefits.

Speaking of other benefits, I have loved cooking at home more (which was necessary since eating out options for keto are limited) and that has had a big impact on the other number I haven't been able to get to budge for a long time: the amount I spend on restaurant and bars.  Grocery spending is up a little bit but not a lot.

Balancing keto and exercise has been confusing.  I thought my running performance might get better with weight loss, but it seems to be getting worse.  Of course, it also just got very hot and humid in central Virginia, and I don't do well with humidity.  From what I have been reading, that can account for up to a 15% decrease in pace.  Once I get this half marathon out of the way this weekend I will have a bit more freedom to do more easy runs/cross training and build a better base of fitness around a keto diet.

I have found the dietary restrictions much less onerous than I thought.  I have tried gluten free before, and this has similarities so I already had a few recipes up my sleeve.  I like the fact that I basically get to eat as much as I want, which usually ends up being not very much because the fat satisfies my hunger.  I can't remember the last time I ate so much it hurt, which used to happen pretty regularly (like every time I went to Chipotle). I can definitely see this as a long term thing.  It's not the type of diet that I think makes it weird for friends to come over.  No one seems to mind or really notice that things like potatoes, pasta or bread are missing, when there's a plate of delicious meat in front of them!

My target weight is a stable 155, and I expect my fitness goals will require addition of a little bit of muscle, so I'm shooting to hit about 150, then work out a slightly sub-maintenance level of carb intake and gradually float up to 155.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on May 17, 2018, 06:50:04 PM
@evensjw are you adding electrolytes? What specifically are you suffering with the running?
Title: Re: Keto & Low-Carb Challenge
Post by: evensjw on May 18, 2018, 01:06:49 PM
@furrychickens not going fast enough ;-).  Like I said the humidity is probably playing a part.  I think there may also be a big mental component that I am worried that I am deficient in fuel or some other nutrient and don't have the confidence to push on.

I am not specifically adding electrolytes.  I'll eat half or a whole banana 30 mins or so before a run.  Avocados and spinach feature pretty heavily in my diet.  From what I'm reading it sounds like I might need to find a source of Magnesium.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on May 18, 2018, 02:00:37 PM
Many folks see their heat tolerance go down with low carb. Mine was bad last year, so far on the few warm days up here itís not been too bad but the real heat hasnít come yet.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on May 20, 2018, 07:48:53 PM
@furrychickens not going fast enough ;-).  Like I said the humidity is probably playing a part.  I think there may also be a big mental component that I am worried that I am deficient in fuel or some other nutrient and don't have the confidence to push on.

I am not specifically adding electrolytes.  I'll eat half or a whole banana 30 mins or so before a run.  Avocados and spinach feature pretty heavily in my diet.  From what I'm reading it sounds like I might need to find a source of Magnesium.
Roasted pepitas (pumpkin seeds); especially shelled and salted!
I get raw at costco and roast myself; 1/4c is 190 cal; 17g fat; 4g carb (2g net); 10g protein; 10% magnesium.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on May 20, 2018, 07:49:37 PM
Has anyone done a "fat fast"? Like this: https://www.ruled.me/using-fat-fasting-technique/

I'm skeptical because it sounds gimmicky but I'm trying it and will report back.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on May 21, 2018, 05:15:38 AM
Has anyone done a "fat fast"? Like this: https://www.ruled.me/using-fat-fasting-technique/

I'm skeptical because it sounds gimmicky but I'm trying it and will report back.

It's a real thing, but the section on hitting "starvation mode" is wrong. You could also do this by doing a normal fast. The idea is the same, your body shifts to ketones instead of carbs.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on May 21, 2018, 05:36:34 AM
Has anyone done a "fat fast"? Like this: https://www.ruled.me/using-fat-fasting-technique/

I'm skeptical because it sounds gimmicky but I'm trying it and will report back.

It's a real thing, but the section on hitting "starvation mode" is wrong. You could also do this by doing a normal fast. The idea is the same, your body shifts to ketones instead of carbs.
Okay. I'm skeptical every time I hear "starvation mode" but Ruled.me is typically a good resource for all things keto. Thanks!



Day 1 of fat fast is down, I'm down .8lbs but I think my weight was artificially high to begin with. Today I'm doing OMAD ~975 cal with 4g net carbs, 108g fat, 13.5g protein.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on May 21, 2018, 06:24:11 AM
Need to back off carbs and dairy a bit, as my sinus problems are kicking in something fierce, which is almost always a sign Iím doing too many carbs and/or dairy.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on May 21, 2018, 06:49:25 AM
There's a YouTube channel called "Low Carb Down Under" that I've been listening to. They're short presentations by doctors and scientists that are easy to digest. There's lots of info on there about proper "fat fasts", regular fasts, and low carb dieting in general. I highly recommend it.
Title: Re: Keto & Low-Carb Challenge
Post by: Goldielocks on May 21, 2018, 09:40:12 AM
I have been low carb for about 5 weeks now, and down 9-10 lbs.   Thanks for the journal jane x, I especially felt heartened after your post about a carb feast day, and how you continued after.

My DH does intermittent fasting and it works very well for him, lost 30 lbs over a year ago, and it stayed off.  It does not work as well for me, although I can go from dinner to lunch the next day, or from a light breakfast to 9pm dinner, now that I am on lower food.   I read that the women hormones just don't want our bodies fasting all that long, and when we do, it causes other hormones to kick in.   It also interrupts fertility for women trying to get pregnant.

I know from before that when I stop low carb, I will gain the weight back, so I have to plan for that.  Right now, I have a goal weight for mid-July when I have a week-long backpacking adventure planned, and less weight on me means more energy on the trail.

Breakfast -- I ended up including a slightly higher carb breakfast, especially on my strength training days.   About three weeks in, when I resumed my weight class, I went to ZERO on the muscles, and had to sit out or risk fainting.  I had an egg for breakfast immediately before, and I knew my problem was the glycogen storage.  My muscles definitely went to "empty" after 15-20 minutes of weights / squats.   

On these days, I don't add carbs anywhere else, other than the normal veggies and cheese.

Breakfast ideas

This breakfast is chia (let sit with water for 20 min) with a 1/4 cup of blueberries and a heavy splash of cream.   Just enough to get me through the class.   I recommend it for anyone tired of eggs for breakfast. 

Another not-egg breakfast idea is the Lyn Genet "Flax Granola" with blueberries and sunflower seeds or almonds and cream.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on May 23, 2018, 09:04:51 PM
There's a YouTube channel called "Low Carb Down Under" that I've been listening to. They're short presentations by doctors and scientists that are easy to digest. There's lots of info on there about proper "fat fasts", regular fasts, and low carb dieting in general. I highly recommend it.
Thanks for this!
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on May 23, 2018, 09:08:19 PM
Down another 1.4lbs but had to cut the fat fast after 2.5 days as my boss bought the office lunch. I would have declined except that I was able to order a poké bowl and couldn’t pass up $15 in free keto-friendly food. Got tuna, spicy tuna, cucumber (ate one piece), edamame (had 5 or 6), and double cream cheese. High fat, good free fuel.

I am going to moderate myself over the next week or two and then do another fat fast 6/5-6/9.
Title: Re: Keto & Low-Carb Challenge
Post by: Happily Irrelevant on May 25, 2018, 05:29:05 PM
My new favorite side dish.  I'm always looking for something to eat with the protein.  Plus I'm a very lazy cook so I like things that are canned or frozen so I can easily combine it.  Well my tells me her nutritionist said she needs more fats in her diet.  So I see the recipe here for cracked chicken and ruined it by using too much Hidden Valley Ranch, but it gave me an idea.  So I buy 3 of the Birds Eye frozen sour cream and chive mashed cauliflower.   I started off by melting one stick of butter and on 8oz block of cream cheese together.  Then I heated up the cauliflower mashers and mixed it all up and added pepper.  It was really good, not just low carb good.  Low carb but with more fats than I usually get. 
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on May 26, 2018, 05:31:24 AM
Two week update!

3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145
5/5. - 209.         145
5/12 - 205.         143.5
5/19 - 204.        143.5
5/26 - 207.        144

I've almost been at this for two months, with some small reductions. It makes sense, the fat I'm trying to get rid of has been on me basically since elementary school. I'm expecting it be quite stubborn. But I haven't had any movement the past two weeks. Part of that is work had us ho out to eat this week, and I've been starting to think that I need to tone down my cheat days/eliminate them since I get plenty of opportunities to cheat at work.

It's easy for me to deny sweets though.

I've done a few 24 hour fasts in the past two weeks. I think my calendar is clear to attempt a 3 day/ 60 hour fast so I'll likely do Tuesday dinner through Friday dinner. I'm going to try to make it water only, but I have some broth in the fridge for backup.

This week I'm reading The Big Fat Surprise by Nina Teicholz. While I'm already on board with a higher fat diet, I hope she covers some material on what vegetable oils do to the body. (Some motivation to stay away from restaurants!)
Title: Re: Keto & Low-Carb Challenge
Post by: L2 on May 29, 2018, 05:55:45 AM
First day of Keto for me. Woohoo. I've accumulated some things the past few times to the grocery store, but yesterday was my first exclusively keto grocery shopping trip and i ended up spending about $10 less than normal. Ended up having to buy a food scale to track everything closely. I think it will be a good investment for this. Goal is to follow the diet through 7/2. Scale said I weighed 174 this morning. I would be satisfied with 165 at the end of it (assuming all weight lost is fat).

Started the day off with some coconut oil coffee. Projecting 553 calories through lunch (44.6 fat, 32.4 protein, 6 net carbs). I'm only looking at a little over 1k in calories today......I think I'm going to have to find a way to increase that.
Title: Re: Keto & Low-Carb Challenge
Post by: caffeine on May 29, 2018, 10:46:11 AM
I'm down 20 lbs from 195 to 175 in 2 months. It's really hit me how much more effort it use to be to move around.

...

My diet is basically:

Breakfast: skip
Lunch: 1 avocado, protein shake, serving of almonds, and 2 Brazilian nuts
Dinner: Brats, eggs, bacon, or whatever.
Desert: Sugar Free Jell-O with whip cream (If I must, this is my go to). I whip cream with generous portions of Stevia.

...

My goal is 155 so I still have a ways to go.

I'm down to 169 now! Woot!

Unfortunately, I got some concerning blood work:

4/7/17:

Cholesterol:           164 mg/dL
Triglycerides:           71 mg/dL
VDL Calc:                14 mg/dL
HDL Chol:                41 mg/dL
LDL Calculated:      109 mg/dL


5/25/18:

Cholesterol:           215 mg/dL
Triglycerides:           92 mg/dL
VDL Calc:                18 mg/dL
HDL Chol:                42 mg/dL
LDL Calculated:      155 mg/dL     

I messed this test up by snacking on cheese and pork skins so it maybe skewed. I didn't' realize I had to be fasted.

I will be cutting back from red meat completely for a month. I heard Sam's Club offers free lipid tests. So I'll hit that up at the end of June to see if my adjustments make a difference.

I think I probably went overboard with steak cuts, bacon, brats. :(

I'd be interested if anyone else could post their lipid tests particularly if there is a pre and post keto comparison.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on May 29, 2018, 04:39:53 PM
Itís quite normal to see a transient rise in cholesterol in first 6-12 months.

Also, what's considered a more accurate test is cholesterol particle size.

This site has been recommended to me in the past re: cholesterol and low carb, but I havenít had the time to read it yet: http://cholesterolcode.com/
Title: Re: Keto & Low-Carb Challenge
Post by: evensjw on May 30, 2018, 01:32:52 PM
@caffeine I got my blood work done just before going on keto, and was advised by a health coach to get it redone 3 or four months after a change in health regime, so in a few months I will be able to post a comparison.  My blood pressure and cholesterol were trending higher, so slightly above the ideal thresholds, which was the main prompt for me to try to lose some weight and stay in control of my health.  I'll be interested to see whether eating a ton of fat helps my numbers out.
Title: Re: Keto & Low-Carb Challenge
Post by: L2 on June 01, 2018, 07:23:45 AM
I'm on my 4th day now. Down from 174 to 171. Averaging 1250 calories, 97g of fat, 79g of protein, 22 carb, 12 net carb a day so far. I feel like I'm doing it right, but haven't experienced any keto flu like symptoms so far. I've been supplementing some powerade zero in to help with electrolytes and nothing else out of the ordinary. Drinking 3-4 20 oz bottles of water a day in addition to coffee, powerade zero, and some sparkling water. Then again, I'm dealing with seasonal allergies/congestion that I think turned into a sinus infection, so maybe that is masking it.

I haven't really felt hungry with the calorie deficit. I've been eating a serving of peanut butter everynight to help curb and sweet cravings. Had to resist the urge last night to mindlessly snack during the Cavs game (not that I was hungry, just think its a habit). Made some awesome bacon-wrapped-avacado-stuffed chicken bombs yesterday. I think I realized Im an alright cook lol. I'm also becoming addicted to my food scale. Love that purchase. I normally eat cold cuts for lunch. One change I think I'm going to make, is to swap in salami for my bacon encrusted turkey breast. Salami is much higher in fat and has a few grams less of protein than the turkey breast, so that should help with my fat/protein ratio some.

Anyone see any issues so far?
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 01, 2018, 07:31:01 AM
@L2 — keto flu only happens if your electrolytes aren’t regulated and it can happen at any time; not just the first week. If I forget to supplement I will still get the symptoms! So it sounds like you’re getting enough of everything in for now, so I wouldn’t worry about it. If you start to get any symptoms, just make some “keto-ade” using 1/4tsp lite salt in at least 20oz of water. I add crystal light or mio and 1.5tsp of magnesium citrate (be careful with this! maybe start at .5-1tsp).
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 01, 2018, 11:04:22 AM
I'm on my 4th day now. Down from 174 to 171. Averaging 1250 calories, 97g of fat, 79g of protein, 22 carb, 12 net carb a day so far. I feel like I'm doing it right, but haven't experienced any keto flu like symptoms so far. I've been supplementing some powerade zero in to help with electrolytes and nothing else out of the ordinary. Drinking 3-4 20 oz bottles of water a day in addition to coffee, powerade zero, and some sparkling water. Then again, I'm dealing with seasonal allergies/congestion that I think turned into a sinus infection, so maybe that is masking it.

I haven't really felt hungry with the calorie deficit. I've been eating a serving of peanut butter everynight to help curb and sweet cravings. Had to resist the urge last night to mindlessly snack during the Cavs game (not that I was hungry, just think its a habit). Made some awesome bacon-wrapped-avacado-stuffed chicken bombs yesterday. I think I realized Im an alright cook lol. I'm also becoming addicted to my food scale. Love that purchase. I normally eat cold cuts for lunch. One change I think I'm going to make, is to swap in salami for my bacon encrusted turkey breast. Salami is much higher in fat and has a few grams less of protein than the turkey breast, so that should help with my fat/protein ratio some.

Anyone see any issues so far?

From my experience, you will eventually have a lower metabolism if you maintain those number of calories. You'll lose the initial water and some fat, but if you end up hitting a wall with your energy level (ie your metabolism went down) you may want to look at intermittent fasting or at least give your body a break from the continuous low calorie diet.
Title: Re: Keto & Low-Carb Challenge
Post by: L2 on June 01, 2018, 11:20:54 AM
Thanks @lexde

@FIPurpose So I take it you are recommending me try to up them some then? By how much? I input everything in this calculator( https://keto-calculator.ankerl.com/)  and it says my base metabolic rate is 1,764 doing nothing and 2,174 being lightly active (which I'm assuming I am working a desk job and doing light workouts 3 days a week during keto). I am familiar with IF, but am staying away from it for now as I want to get comfortable with my macros and am for now putting coconut oil in my coffee which would break my fast in the morning (i believe). I was/am considering it the final 1-2 weeks of this 5 week experiment as I was expecting some stalling, but may switch sooner.

I appreciate the input.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 01, 2018, 12:54:44 PM
I'm hesitant to give any advice as I do not know your medical situation. Especially if you have diabetes or kidney failure, several drugs can cause wacky things when on a keto diet. Always consult with your doctor.

For the first 5 weeks you'll probably be fine. I noticed a lack of energy at around the 3-4 month mark, which makes it a diet, not a way of living.

But what I would do is not track calories. Get used to eating keto: eating when you're hungry and not eating when you're not. On keto you'll find that your appetite makes a lot more sense. So what you don't want is to continue eating out of habit or specific times.

The energy and mental clarity I feel doing IF, I wish I did it years ago. This week I did a 48 hour fast and try to do OMAD 2-3 times a week. Honestly it surprised me how much better I feel doing IF over straight 3 meals a day keto.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on June 01, 2018, 04:45:36 PM
I have been whatís called ďlazy ketoĒ the whole time, never tracked calories or macros, just stuck to generally approved foods and only ate when hungry and not dehydrated (dehydration can cause false hunger). I *hate* tracking food, really triggers my anxiety, so Iím glad itís worked for me to not track :)
Title: Re: Keto & Low-Carb Challenge
Post by: Mr Mark on June 02, 2018, 03:45:54 AM
PTF

I started Keto last week. Target is to heal my fatty liver and lose weight especially the adipose fat around my gut. The whole "moderation in eating and some exercise" thing was just not working at all. After some internet research it opened my eyes to why. I was honestly quite shocked how poorly society is responding to the epidemic of type II diabetes and obesity. The conspiracy of big pharmaceutical and the industrial food complex to suppress the LCHF diet is a real scandal.

Really enjoying it so far. Got a full blood test work up and BP to serve as a baseline.

Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 02, 2018, 05:00:42 AM
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145
5/5. - 209.         145
5/12 - 205.         143.5
5/19 - 204.        143.5
5/26 - 207.        144
6/2 - 203            142.5

The fat on my belly, especially around my hips is stubborn!!. It has barely budged over the past month. I guess that must be one of the last areas it will be leaving from.

I don't measure my chest, but I think I lost some there and I lost some from around the belly button. So I guess I look a bit more out of ratio than typical this week.

This week I tried to go for 3 days but stopped at 48 hours. Honestly, I hardly felt any hunger pangs the whole time. I started to feel a bit light headed despite having salt and bone broth. So that's why I ended it. I did about a 20 hour fast as well.

This fat is being quite stubborn, so I'll attempt a longer fast again this week, and see if that can push me in the right direction. Today and tomorrow though is some time for refeeding!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on June 02, 2018, 06:02:40 AM
PTF

I started Keto last week. Target is to heal my fatty liver and lose weight especially the adipose fat around my gut. The whole "moderation in eating and some exercise" thing was just not working at all. After some internet research it opened my eyes to why. I was honestly quite shocked how poorly society is responding to the epidemic of type II diabetes and obesity. The conspiracy of big pharmaceutical and the industrial food complex to suppress the LCHF diet is a real scandal.

Really enjoying it so far. Got a full blood test work up and BP to serve as a baseline.

If fatty liver is an issue, donít be surprised if you go through relatively long stalls without weight loss as your body works on healing internally. I see that connection in some of my other keto groups.
Title: Re: Keto & Low-Carb Challenge
Post by: Mr Mark on June 02, 2018, 06:39:34 AM
PTF

I started Keto last week. Target is to heal my fatty liver and lose weight especially the adipose fat around my gut. The whole "moderation in eating and some exercise" thing was just not working at all. After some internet research it opened my eyes to why. I was honestly quite shocked how poorly society is responding to the epidemic of type II diabetes and obesity. The conspiracy of big pharmaceutical and the industrial food complex to suppress the LCHF diet is a real scandal.

Really enjoying it so far. Got a full blood test work up and BP to serve as a baseline.

If fatty liver is an issue, donít be surprised if you go through relatively long stalls without weight loss as your body works on healing internally. I see that connection in some of my other keto groups.

I'm in this for the long haul so as long as I move in the right direction I'll be ok. The only things I miss are beer and soft sour dough baguettes ... :-)
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 02, 2018, 06:09:45 PM
(https://uploads.tapatalk-cdn.com/20180603/9a374d42ba3b880cc13fd1abe2fe3b55.jpg)

Prepped 3 dinners.
• 5oz ribeye -medium and super tender!
• Keto Creamed Spinach
 660 calories, 10g carbs (7g net), 52g fat, 44g protein.
Title: Re: Keto & Low-Carb Challenge
Post by: L2 on June 03, 2018, 05:59:23 PM
Had some serious snack withdrawals this evening. Had to make an emergency trip to the grocery store for some sugar free jello and whipped cream. I spent both days this weekend kayak fishing (like a true mustachian), so I burned a lot of calories paddling around everywhere and my eating got all out of whack (not enough calories during day). Going to force myself another 300 calories tonight so hopefully I'll be back to normal going into the work week.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 09, 2018, 05:12:21 AM
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145
5/5. - 209.         145
5/12 - 205.         143.5
5/19 - 204.        143.5
5/26 - 207.        144
6/2 - 203            142.5
6/9 - 205.           141

I had a really good ice cream sandwich last night which may have made me store a bit of water for today's weigh. loss of inches around arms and legs, though slightly more loss on my right side than my left?

I've found that it has been much easier for me to turn down low quality sweets. Anything that's just made of cornsyrup, cheap one cream, things that have no flavor except sugar. So when I do have something sweet or carby 1-2 times a week, I know it's made from good quality materials.
Title: Re: Keto & Low-Carb Challenge
Post by: Mezzie on June 09, 2018, 08:37:34 AM
I'm not doing Keto, but I am cutting out added sugar and refined grains, which is going to make me MUCH lower carb than I'm used to. The first week seems to have helped with my brain fog (my purpose for this is to try and combat some of my Fibromyalgia symptoms), so I'm hopeful. I've made some weekly menus for the summer to keep things interesting and to hopefully have a variety of go-to meals during next school year.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 11, 2018, 09:32:17 AM
What are you guys eating?

I am trying to switch to OMAD (well, 200cal BPC in the morning and then one meal ~1000cal) and am trying to find good recipes. I really liked the creamed spinach I made, very calorie dense. But I’m looking for less dairy since I feel like I’m eating 50%+ dairy every day and that can’t be healthy...?
Title: Re: Keto & Low-Carb Challenge
Post by: Bird In Hand on June 11, 2018, 10:15:09 AM
What are you guys eating?

I am trying to switch to OMAD (well, 200cal BPC in the morning and then one meal ~1000cal) and am trying to find good recipes. I really liked the creamed spinach I made, very calorie dense. But Iím looking for less dairy since I feel like Iím eating 50%+ dairy every day and that canít be healthy...?

Hahah, I was so confused by your post.  I saw 'OMAD' and didn't know what it was (now I do), and then the bit about trying to cut back on dairy.  In my nomenclature, the 'GOMAD' diet is "Gallon Of Milk A Day", and the purpose is to try to gain weight by (among other things) drinking a gallon of milk a day.

That missing 'G' made all the difference in the world.  :D
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 11, 2018, 12:25:33 PM
I understand that one. I think thats the toughest part about keto. You want high fat, but most meat at the grocery store is pushed to be low fat as possible. Oils are fine, but lacking in nutrition that is going to help keep you satiated. So Milk fat kind of becomes the go to food. Flavor, high fat content, and can augment almost any meal.

Other items:
Avocados : 70% fat
Dark chocolate: 60% fat
Fatty fish is also a high fat meat (and of course bacon)
Eggs
Coconut creams in soups.

I've also made blender mayo that is fantastic for high fat needs. Can be made into ranch or aioli for a leaner meat or vegetables. Egg, lemon juice, Olive oil.

Personally I need to put more effort in the fish part. Though with my fasting routine, I feel like I only cook once a week now. It should give me the budget to buy a good high quality fish.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 11, 2018, 12:30:57 PM
Also homemade hollandaise sauce is great:

Egg yolk, lemon juice, butter.

More or less the same way you make mayo, but I've also done it in a double boiler, where you more or less thicken it by cooking the yolk. It also works, but not as good left over.

Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on June 11, 2018, 01:58:01 PM
My eating patterns are very different from OMAD so canít really help. I get sick to my stomach if I try to eat too much in one sitting.
Title: Re: Keto & Low-Carb Challenge
Post by: Goldielocks on June 11, 2018, 09:26:11 PM
I understand that one. I think thats the toughest part about keto. You want high fat, but most meat at the grocery store is pushed to be low fat as possible. Oils are fine, but lacking in nutrition that is going to help keep you satiated. So Milk fat kind of becomes the go to food. Flavor, high fat content, and can augment almost any meal.

Other items:
Avocados : 70% fat
Dark chocolate: 60% fat
Fatty fish is also a high fat meat (and of course bacon)
Eggs
Coconut creams in soups.

I've also made blender mayo that is fantastic for high fat needs. Can be made into ranch or aioli for a leaner meat or vegetables. Egg, lemon juice, Olive oil.

Personally I need to put more effort in the fish part. Though with my fasting routine, I feel like I only cook once a week now. It should give me the budget to buy a good high quality fish.

Fish with tartar sauce.   Yum!  Ate that tonight.

I had a salad kit (southwest), where i put the ENTIRE packet of creamy salad dressing on it.   I usually only eat a tiny portion of the included dressing, but the ENTIRE thing made it delicious and filling.

Chia pudding (with a splash of whole cream).

Nuts.

Sausage (instead of bacon)

Eggs with a side of tomatoes.  Avodcados for snack.

I will admit that I am in need of more ideas, too.
Title: Re: Keto & Low-Carb Challenge
Post by: L2 on June 12, 2018, 12:02:51 PM
Two weeks into the diet and I've been stuck down 5.5-6.5 pounds for the last 6 days now. Avg calories are at 1450 throughout the first 2 weeks, and honestly the only reason I track is to make sure I am getting enough, and its easy because of MyFitnessPal. Usually end up forcing myself to get to the average during the evening. Macros should not be an issue.

Probably give it another week and then implement 16-8 IF if I continue to stall (if you would even call whats happening now a stall).
Title: Re: Keto & Low-Carb Challenge
Post by: toganet on June 12, 2018, 12:23:18 PM
My DW and I have been doing LCHF keto for about 1.5 years now.  Her results have been dramatic -- over 70lbs lost, greatly increased energy, mood, and overall well-being.  For me it has been a success, though less so.  In the first 6 months I lost 20lbs, but over the next 6 months gained back 15 and then plateaued.  (Holidays didn't help).

Now, we're both being more strict about the diet, and I have started experimenting with IF as well as increasing exercise.  After ~2 weeks I am down 5 lbs, and feeling good, but need to keep experimenting with IF as I am having trouble sticking to it.

Dinner last night (also Meatless Monday) was a little higher in carbs than our usual, but was delicious.  Grilled eggplant "steaks" with jerk seasoning and a more mexican variant of this: Mexican street brussels sprouts (https://www.reddit.com/r/ketorecipes/comments/8q10ji/mexican_street_brussels/)
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 12, 2018, 12:48:12 PM
Two weeks into the diet and I've been stuck down 5.5-6.5 pounds for the last 6 days now. Avg calories are at 1450 throughout the first 2 weeks, and honestly the only reason I track is to make sure I am getting enough, and its easy because of MyFitnessPal. Usually end up forcing myself to get to the average during the evening. Macros should not be an issue.

Probably give it another week and then implement 16-8 IF if I continue to stall (if you would even call whats happening now a stall).

Unless you are extremely overweight, I would not call 6 days a stall. At 1500 calories per day, you would at most lose 1 lb., but more likely less. Along with weight fluctuations you wouldn't be able to notice.

The only way to know is to measure inches. Everyone here should be measuring. Look at the measurements I've been posting: I have consistent reduction in inches and my weight can fluctuate 5 pounds up or down.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 12, 2018, 02:22:46 PM
Thanks for the ideas, guys! :-)
Title: Re: Keto & Low-Carb Challenge
Post by: Daughn on June 12, 2018, 02:30:35 PM

 Caffeine -It's really hit me how much more effort it use to be to move around.

I hear ya on that. I am down 26 pounds and I definitely feel lighter on my feet. I'm combining OMAD and carnivore with working out and intermittent fasting. I've lost fat and built muscle.















































































Title: Re: Keto & Low-Carb Challenge
Post by: Happily Irrelevant on June 12, 2018, 03:48:47 PM
Two weeks into the diet and I've been stuck down 5.5-6.5 pounds for the last 6 days now. Avg calories are at 1450 throughout the first 2 weeks, and honestly the only reason I track is to make sure I am getting enough, and its easy because of MyFitnessPal. Usually end up forcing myself to get to the average during the evening. Macros should not be an issue.

Probably give it another week and then implement 16-8 IF if I continue to stall (if you would even call whats happening now a stall).

If you are stalling I have found a couple ways to defeat it.  The easy way is to up your water intake by a lot for two days.  Then go back to your normal amount.  The second way is for the stalls after you have lost a bunch and then are stuck for a few weeks.  Add in carbs ( or Calories whichever you are counting) until your weight starts to move up.  Stay at that level for a week so your body adjusts then drop back to where you were before.  I've even had some luck with eating a ridiculous meal where I'm three pounds heavier the next day then right back to my normal eating.  That one day of grossly overeating seems to get my body burning  again.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 12, 2018, 04:39:07 PM
Two weeks into the diet and I've been stuck down 5.5-6.5 pounds for the last 6 days now. Avg calories are at 1450 throughout the first 2 weeks, and honestly the only reason I track is to make sure I am getting enough, and its easy because of MyFitnessPal. Usually end up forcing myself to get to the average during the evening. Macros should not be an issue.

Probably give it another week and then implement 16-8 IF if I continue to stall (if you would even call whats happening now a stall).

If you are stalling I have found a couple ways to defeat it.  The easy way is to up your water intake by a lot for two days.  Then go back to your normal amount.  The second way is for the stalls after you have lost a bunch and then are stuck for a few weeks.  Add in carbs ( or Calories whichever you are counting) until your weight starts to move up.  Stay at that level for a week so your body adjusts then drop back to where you were before.  I've even had some luck with eating a ridiculous meal where I'm three pounds heavier the next day then right back to my normal eating.  That one day of grossly overeating seems to get my body burning  again.
Big meal has worked for me in the past, too. So did chugging water and going a few days with zero artificial sweeteners/sodas/carbonation.
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on June 12, 2018, 04:43:33 PM
Six days is not a stall. Six weeks? Sure. Patience, not gimmicks. Remind yourself this is best viewed as a permanent lifestyle change, not a temporary diet.
Title: Re: Keto & Low-Carb Challenge
Post by: Happily Irrelevant on June 12, 2018, 06:06:23 PM
Two weeks into the diet and I've been stuck down 5.5-6.5 pounds for the last 6 days now. Avg calories are at 1450 throughout the first 2 weeks, and honestly the only reason I track is to make sure I am getting enough, and its easy because of MyFitnessPal. Usually end up forcing myself to get to the average during the evening. Macros should not be an issue.

Probably give it another week and then implement 16-8 IF if I continue to stall (if you would even call whats happening now a stall).

If you are stalling I have found a couple ways to defeat it.  The easy way is to up your water intake by a lot for two days.  Then go back to your normal amount.  The second way is for the stalls after you have lost a bunch and then are stuck for a few weeks.  Add in carbs ( or Calories whichever you are counting) until your weight starts to move up.  Stay at that level for a week so your body adjusts then drop back to where you were before.  I've even had some luck with eating a ridiculous meal where I'm three pounds heavier the next day then right back to my normal eating.  That one day of grossly overeating seems to get my body burning  again.
Big meal has worked for me in the past, too. So did chugging water and going a few days with zero artificial sweeteners/sodas/carbonation.

The big meal trick is really amazing.  The body gets lazy as it has the same amounts each day.  Flood it with food one day so it stops goofing off and starts burning again.  Plus it's awesome to eat a huge buffet and 4 days later weigh less than before. 
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on June 13, 2018, 04:32:08 AM
196, new all time low. Down 49 lbs on low carb, 99lbs from my all-time heaviest which Iíd lost most of it and then regained about half before trying low carb.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 13, 2018, 02:27:14 PM
196, new all time low. Down 49 lbs on low carb, 99lbs from my all-time heaviest which I’d lost most of it and then regained about half before trying low carb.
Woo!! Congrats!
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 13, 2018, 02:31:59 PM
For the next 3-ish weeks* I’m doing the following:

- BPC + OMAD
- HIIT + STR 3-4x week (OrangeTheory)

Will post results. :-) For science!


* only 3 because then I’m on vacation for a week. Then will return to this for additional science.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 14, 2018, 06:38:26 PM
Today I didn’t hit my protein goal during my OMAD but I think it will be okay since it’s just one day. I’m a little low on calories too, but during my workout I pulled an abdominal muscle and didn’t really want to eat after the workout.

Food:

• BPC @ work (1tbsp Kirkland organic coconut oil = $.11; 1tbsp Kerrygold butter = $.14; 8oz coffee at work =$0)
• FiveGuys cheeseburger with pickles, mayo, mustard, lettuce = $3.76 (uber eats credit each month from Amex Plat; bought 2 so I have tomorrow’s dinner set too for another $3.76).

(https://uploads.tapatalk-cdn.com/20180615/31869ccdf7247c06dce286e001d51b9a.png)

Exercise:

HIIT/weights. I strained an abdominal muscle about...5 minutes in, so that was fun. Stuck mostly on the treadmill at incline walk &amp; rowing machine after that, but at 10-15% incline so I am still dead.

(https://uploads.tapatalk-cdn.com/20180615/73e084f55819b45b842742a93f155a45.png)
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 16, 2018, 06:15:26 AM
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145
5/5. - 209.         145
5/12 - 205.         143.5
5/19 - 204.        143.5
5/26 - 207.        144
6/2 - 203            142.5
6/9 - 205.           141
6/16 - 203.         141.5

Up half an inch from last week. I think because I misread one of my arms last week.

I wish I had a digital scale, I saw number hover around 202-203. I tend round up instead of down. But it's easy to round up when I feel like I'm still making good progress toward my goal of 190 by April 2019. That puts me about 2.5 lbs ahead of schedule.

I did a 48 hour and a 24 hour fast this week. So not seeing any inches come off was a disappointment. But I read somewhere online that 1 inch around the waist represents about 8 lbs. Right now I've personally seen 1 inch per 4 lbs. So will I be down another inch from where I am now at around 198 or 194? We will see, because I plan on making it there.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 16, 2018, 04:20:38 PM
Made loaded cauliflower rice and choice steak for 3x dinners. I love that I can stretch one piece of steak into three separate meals now.

(https://uploads.tapatalk-cdn.com/20180616/7706e58661b60022b9ed0dd6935476fb.jpg)
Title: Re: Keto & Low-Carb Challenge
Post by: Mr Mark on June 17, 2018, 07:13:01 AM
The holy grail - keto bread!

If you're like me, you really miss bread. So I've been experimenting.  I tried all the recipes online. Most of them were crap: too eggy,  too cake-like, too crumbly, and tasted nothing like actual bread. Or needed ingredients I just can't get overseas, like psyllium husk.

And I've come up with a solution. This recipe will give you something pretty indistinguishable from bread. Tastes like bread. Strong so you can slice it thin and it holds together. And about 1.5g net carb per slice assuming 17 slices per loaf.

The secret is I use gluten. So many recipes online are also gluten free. But I have no issue with gluten. So if you too are not gluten intolerant and you want a decent sandwich,  try this!

Ingredients
Dry:
1 3/4 cup (170g) Bob's RedMill Vital Wheat Gluten
1 1/4 cup (95g) Almond 'flour'
1 tblsp flax meal
1 tsp lo-salt
12g SAF instant yeast
3 tsp sugar equiv of Stevia
1/2 tsp xantham gum.
Wet:
1 egg
150 ml Warmish water
1 tblsp maple syrup
For kneading: 1 tblsp walnut oil.

Mix the dry ingredients together well in a large glass bowl. 

Mix the wet ingredients in a separate bowl and beat until well combined. (The weight of the egg and water should be 70% of the dry weight)

Now add wet into dry and mix together with a spatula and form a ball of dough. Let sit about 5 mins so the flours can absorb the liquid. Pour the oil over the ball, and coat your hands too. On a silicone sheet, knead the ball vigorously for about 5 mins, until you see the gluten making a bready texture. Roll into a cylinder shape and put into a lightly greased (or silicone) small loaf pan (around 8x3.5" - not too big).

Cover with oiled cling film and put in a warm place to rise for about 1 - 1.5 hrs. Once risen, lightly score a few cuts in the top, and brush top with an egg. I like to sprinkle some seasame seeds on top.

Bake ~40 mins at 375F/190C mid oven.
Cool on a wire rack.

Enjoy!!! If you try it let me know what you think.
Don't worry about the sugar in the maple syrup - the yeast will eat all that.

Loaf has ~26g net carbs. I can easily slice at least 18 slices because it doesn't brake apart. Toasts really well too, v similar to real bread crispness and firmness.
Title: Re: Keto & Low-Carb Challenge
Post by: Mezzie on June 17, 2018, 01:57:32 PM
Man... I'm so close to $100,000 in my 403b, but now that paychecks are done for the school year, I won't see that anytime soon.

I realize the balance of individual accounts don't matter, but it would look cool. :p
Title: Re: Keto & Low-Carb Challenge
Post by: caffeine on June 19, 2018, 07:33:19 AM
So I fell off the BPC and was just fasting to lunch or, if I was strong enough, till dinner. I was getting disgusted by having a layer of fat on top of my coffee and having trouble getting it down in the morning. This past weekend, I discovered the milk frother! A $7 instrument that perfectly mixes my coffee and my protein shakes! I'm now enjoying the best BPC I've ever had!
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on June 19, 2018, 08:20:16 AM
This morning, a lovely breakfast of smoked salmon, hard boiled eggs (with butter), and coffee, outside on the screen porch.  Wife liked it.

Last night, pork steaks, broiled, with a side of green beans & bacon.   
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on June 19, 2018, 08:22:35 AM
Finally found something to eat for breakfast that doesn't include sausage and eggs, isn't something I usually eat for any other meal, can be made ahead, freezes well, and travels well on public transportation.  Cheeseburgers (no bun)!  While I indulge occasionally it's not in the regular rotation.  So this week I'm having a homemade cheeseburgers for breakfast.  So far so good, but next batch needs to consist of smaller patties.  I'm a little too full, but happy!
Title: Re: Keto & Low-Carb Challenge
Post by: toganet on June 19, 2018, 08:42:15 AM
So I fell off the BPC and was just fasting to lunch or, if I was strong enough, till dinner. I was getting disgusted by having a layer of fat on top of my coffee and having trouble getting it down in the morning. This past weekend, I discovered the milk frother! A $7 instrument that perfectly mixes my coffee and my protein shakes! I'm now enjoying the best BPC I've ever had!

I made the same discovery this past Christmas.  I bought my wife a frother, but I ended up using it more.  My recipe is coconut oil + ghee + a little almond milk + erythritol, heated up separately in the microwave & then "frothed."  I pour the coffee into that, and end up with a BPC "latte" that keeps me going till lunch.
Title: Re: Keto & Low-Carb Challenge
Post by: L2 on June 19, 2018, 11:11:37 AM
I'm a little disappointed to say this, but I am quitting strict keto this afternoon. I've met my goal weight a few weeks early and really don't want to lose anymore. I think the plan going forward for now is to allow myself "cheat meals" for special occasions/social opportunities and make a conscious effort to lower carb intake (without counting). Most definitely do not plan to drink sugar/calories unless its alcohol of course ;)
Title: Re: Keto & Low-Carb Challenge
Post by: Daughn on June 21, 2018, 10:33:08 AM
What macros tracker is everybody using ?
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on June 21, 2018, 10:46:18 AM
I use the good old "that looks like about 5 grams of carbs" tracker, in combo with the "one more pork chop can't hurt" tracker.

Other people use "My Fitness Pal."
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on June 21, 2018, 12:40:53 PM
What macros tracker is everybody using ?

I donít track, 51 lbs lost and counting.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 21, 2018, 01:51:17 PM
Yeah I don't bother tracking exact macros. I used to, but I feel like that pushed me to eat in a way that my body was not responding well to. Or it became an excuse to eat cheap carbs. (It matters what kind of carbs you eat, but when tracking macros it's easy to ignore that part of the equation.)

If your knowledge of food is low though and you're not quite sure what things have carbs or how much protein is in an egg, it can be useful to learn an appropriate food gauge.
Title: Re: Keto & Low-Carb Challenge
Post by: Mr. Green on June 21, 2018, 02:42:37 PM
I want to hop on this train. I'm familiar with low-carb diets from my experience with Paleo years back when I did CrossFit. I injured a knee in 2013 and life hasn't been the same since. Now I'm in my mid-30's and I see the writing on the wall if I don't change something that improves my ability to rehabilitate the knee. I've been losing weight for the last 6 months but an anti-inflammatory component to eating would be ideal, as that is the battle I'm constantly fighting in trying to get the leg stronger.
Title: Re: Keto & Low-Carb Challenge
Post by: Rcc on June 22, 2018, 08:30:19 AM
Weíre in. I last did low carb diet via 4HB about 6ish years ago.

After we booked a cruise to celebrate our 25th anniversary, DW declared all 3 of us would go Keto about week and a half ago.

my start weight was 195, now 186. DWs starting/current weight is a state secret that even I donít have clearance for 😀

We fly for the cruise on July 15, Iíll remember to chime in with progress by then.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 22, 2018, 11:10:18 AM
So I fell off the BPC and was just fasting to lunch or, if I was strong enough, till dinner. I was getting disgusted by having a layer of fat on top of my coffee and having trouble getting it down in the morning. This past weekend, I discovered the milk frother! A $7 instrument that perfectly mixes my coffee and my protein shakes! I'm now enjoying the best BPC I've ever had!
Yesss. I cannot stand it if the fat isn’t completely emulsified. The drink quality is night and day. Butter oil slick vs. frothy creamy latte.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 23, 2018, 05:20:40 AM
Weekly Transparency/ Accountability
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145
5/5. - 209.         145
5/12 - 205.         143.5
5/19 - 204.        143.5
5/26 - 207.        144
6/2 - 203            142.5
6/9 - 205.           141
6/16 - 203.         141.5
6/23 - 204.         140.5

Down half inch around waist and hips each! I am down 2.5 inches around my hips and down 3.5 in. around my belly button since starting. BUT! I'm only down 6-7 lbs in weight. That's telling me I am chucking the fat and keeping a lot more lean mass than on a traditional diet. And I honestly don't even workout that often.

Some recent research in fasting shows that fasting causes your body to release growth hormone so that any muscle that is consumed during fasting is grown back after you start eating again.

I'm planning on continuing to do 3 days of fasting each week. I may give myself a week break at the end of July or so.
Title: Re: Keto & Low-Carb Challenge
Post by: Goldielocks on June 24, 2018, 01:24:37 PM
I am down 15 lbs since April 15, 2018. 
Very happy, my target is 5 more by July 17th before I go on a backpacking trip. 

But dang!  My hiking clothes went from a bit too tight to getting to be too loose.  I had to buy a belt and may need to take in the pants.
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on June 24, 2018, 01:56:38 PM
I am down 15 lbs since April 15, 2018. 
Very happy, my target is 5 more by July 17th before I go on a backpacking trip. 

But dang!  My hiking clothes went from a bit too tight to getting to be too loose.  I had to buy a belt and may need to take in the pants.
Nice job!!
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on June 24, 2018, 02:04:13 PM
I am down 15 lbs since April 15, 2018. 
Very happy, my target is 5 more by July 17th before I go on a backpacking trip. 

But dang!  My hiking clothes went from a bit too tight to getting to be too loose.  I had to buy a belt and may need to take in the pants.
Nice job!!

+1. Itís a good problem to have :)
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on June 25, 2018, 06:33:15 AM
I am down 15 lbs since April 15, 2018. 
Very happy, my target is 5 more by July 17th before I go on a backpacking trip. 

But dang!  My hiking clothes went from a bit too tight to getting to be too loose.  I had to buy a belt and may need to take in the pants.
Oh Boo Hoo.
Just kidding, nice job!
Title: Re: Keto & Low-Carb Challenge
Post by: OurTown on June 25, 2018, 11:22:14 AM
We are going out for our anniversary tonight, will try to keep it low carb.  And, for that matter, not too expensive.  I know, I'm really romantic.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 30, 2018, 08:03:08 AM
Weekly Transparency/ Accountability
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/7   - 206         149.5
4/14 - 207         148.5
4/21 - 209.        147
4/28 - 208.        145
5/5. - 209.         145
5/12 - 205.         143.5
5/19 - 204.        143.5
5/26 - 207.        144
6/2 - 203            142.5
6/9 - 205.           141
6/16 - 203.         141.5
6/23 - 204.         140.5
6/30 - 203.         139.5

No weight movement again, but another 1/2 inch off around my waist and belly. I was for sure thinking I would not be smaller. I had some pizza after helping some friends move last night and felt a bit bloated this morning. I also was unable to make it through my 2-day fast this week. I ended up doing a few OMAD days instead.

My guess is that (and from some of the books I've read), fasting helps regulate your hormones. So when you do eat some carbs, the insulin response isn't nearly as strong.

Im glad to still be getting results! Especially since I'm not becoming skinny-fat like I have on previous diet attempts. I think I have enough data to put a graph together to see a trend. So I'll put one together for next week!
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on June 30, 2018, 08:33:12 AM
Creating the graph, I realized that I hit the 3 month mark with my strategy. But also I thought the graph would be of interest here (attached).

Weight is erratic, but inches are a much more reliable measure. I'm glad I'm measuring both. It keeps me grounded. They both have a general downward trend, but I wouldn't be surprised to see weight stay stable while I continue to drop inches. I think a lot of this is because I'm really trying to drop the last 20 lbs. (Which hey, I'm almost half way there!). But it's also hard to guess what an inch goal would be. Do I just keep going until I think I look lean enough? It'd be nice to know what a good inch goal would be, but then again my weight goal is also a complete guess also.

When you have 50+ lbs to lose, weight comes off fast, but even then, you'll have weight stalls, but you may still be losing inches (ie fat)! Your body needs time to break down the now unused proteins: the unused skin, repair internal damage to different organs like your liver or kidneys. It needs time to rebuild those metabolic pathways that it hasn't used in years.

Keep at it everyone!
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on July 07, 2018, 05:33:03 AM
Weekly Transparency/ Accountability
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/28 - 208.        145
5/26 - 207.        144
6/2 - 203            142.5
6/9 - 205.           141
6/16 - 203.         141.5
6/23 - 204.         140.5
6/30 - 203.         139.5
7/7.  - 200           138


Consolidating a few of the earlier numbers.

I've honestly been expecting to stall again pretty soon, but I keep hitting better numbers each week! I remember when I was doing strict dirty keto, and when I had hit 200, I was honestly feeling terrible. I was lethargic and barely had any energy. If anyone here gets to that point STOP!

Hitting 200 now, I have much better energy. My body has changed a lot. My appetite has changed a lot. My eating schedule has been:
Sunday : slow carb
Monday: Fast
Tuesday: Fast til dinner/ slow carb
Wednesday: Fast til dinner /slow carb
Thursday: Slow Carb
Friday: Slow Carb
Saturday: Cheat day (Measurement day also)

So if you need to find something to tweak, try restricting your eating hours. Don't eat after 8pm. Sleep! If your Keto, eat good meats! The Omega-6 meats will eventually catch up with you.

How is everybody else fairing?
Title: Re: Keto & Low-Carb Challenge
Post by: furrychickens on July 07, 2018, 07:43:34 AM
Iíve been forgetting to post updates here, I am weighing in at 191.4-192.6 this week. So over 50 pounds down at this point.
Title: Re: Keto & Low-Carb Challenge
Post by: Rcc on July 16, 2018, 05:22:02 AM
Weíre in. I last did low carb diet via 4HB about 6ish years ago.

After we booked a cruise to celebrate our 25th anniversary, DW declared all 3 of us would go Keto about week and a half ago.

my start weight was 195, now 186. DWs starting/current weight is a state secret that even I donít have clearance for 😀

We fly for the cruise on July 15, Iíll remember to chime in with progress by then.

Ok, so here we are before boarding.

Starting weight 195 (12jun)
Precruise weight 179.6 (15jul)

Decent. See you all next week :)
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on July 21, 2018, 04:21:30 AM
Weekly Transparency/ Accountability
3/31 - 210lbs.  150.5 inches (legs, hips, waist, and arms)
4/28 - 208.        145
5/26 - 207.        144
6/2 - 203            142.5
6/9 - 205.           141
6/16 - 203.         141.5
6/23 - 204.         140.5
6/30 - 203.         139.5
7/7.  - 200           138
7/14 - 199.          137
7/21 - 201.           137


Not much movement over the past couple weeks. My body didn't seem to be able to go as hard on the fasting. I did some single days and had a sick day at some point.

Weight loss definitely comes in stalls and wooshes. So I'm glad to be in a stall right now. It gives my body some time to readjust and learn that this is the new normal. It also gives me a little break from the hard core multiday fasting.

I have family visiting soon, so I may hold off on 2-3 day fasts until August. Maybe I'll just play it by ear.
Title: Re: Keto & Low-Carb Challenge
Post by: caffeine on August 17, 2018, 03:04:22 PM
1/1 - 194.4 lbs
2/1 - 190.2 lbs <-- began keto this month instead of just low carb
3/1 - 183.9 lbs
4/1 - 179.5 lbs
5/1 - 175.7 lbs
6/1 - 169.8 lbs
7/1 - 168.4 lbs
8/1 - 166.0 lbs

8/17 - 162.5 lbs

Just wanted to update as I near my goal of 150. I hope to speed things up a little bit and knock this out in less than 2 months.

I do feel disappointed to some degree of how slow I lost the weight. It is my understanding that you can go as high as 2 lbs a week of weight loss with negligible muscle loss. However, this slow keto works. The journey has been pleasant.

Through this process so far I've learned a lot. You can't out exercise a bad diet (easily). Food is an addiction. Eating excessive amounts of food for long periods of time will make it harder to feel full. People are quiet about excessive/unhealthy eating, but people will more than freak out if you skip meals or eat healthy foods too often.

Anyway, I hope you're all doing well on your journeys.
Title: Re: Keto & Low-Carb Challenge
Post by: FIPurpose on August 17, 2018, 03:43:39 PM
1/1 - 194.4 lbs
2/1 - 190.2 lbs <-- began keto this month instead of just low carb
3/1 - 183.9 lbs
4/1 - 179.5 lbs
5/1 - 175.7 lbs
6/1 - 169.8 lbs
7/1 - 168.4 lbs
8/1 - 166.0 lbs

8/17 - 162.5 lbs

Just wanted to update as I near my goal of 150. I hope to speed things up a little bit and knock this out in less than 2 months.

I do feel disappointed to some degree of how slow I lost the weight. It is my understanding that you can go as high as 2 lbs a week of weight loss with negligible muscle loss. However, this slow keto works. The journey has been pleasant.

Through this process so far I've learned a lot. You can't out exercise a bad diet (easily). Food is an addiction. Eating excessive amounts of food for long periods of time will make it harder to feel full. People are quiet about excessive/unhealthy eating, but people will more than freak out if you skip meals or eat healthy foods too often.

Anyway, I hope you're all doing well on your journeys.

What!?

You're losing 4lbs per month. That is awesome! And you haven't bounced back. So if you're still feeling good and keeping the weight off, then you're doing amazing!

It's been a while since I've updated, so I might do that on my measure day tomorrow. I've been trying to tackle my last 20lbs, and I think I've only averaged 2 per month so far.

Keep at it! The goal is to balance and fix your hormones. That's the best path to long term weight loss. And that takes time. You're doing great!
Title: Re: Keto & Low-Carb Challenge
Post by: TabbyCat on August 22, 2018, 02:39:12 PM
Please ignore if this isn't the right place to ask, but does anyone have good suggestions for keto take to work lunches in addition to salads? Nothing wrong with a salad loaded with chicken, cheese and hard boiled eggs, but we need to mix it up.
Title: Re: Keto & Low-Carb Challenge
Post by: caffeine on August 23, 2018, 08:30:26 AM
Please ignore if this isn't the right place to ask, but does anyone have good suggestions for keto take to work lunches in addition to salads? Nothing wrong with a salad loaded with chicken, cheese and hard boiled eggs, but we need to mix it up.

I always go with convienence for lunch. My go-to lately is canned tuna in oil, mustard, and jalapeno.

I also used some fresh mozzarella slices on a salad as well with a baslamic vinegar reduction on top. Very yummy.
Title: Re: Keto & Low-Carb Challenge
Post by: caffeine on August 23, 2018, 08:43:41 AM
1/1 - 194.4 lbs
2/1 - 190.2 lbs <-- began keto this month instead of just low carb
3/1 - 183.9 lbs
4/1 - 179.5 lbs
5/1 - 175.7 lbs
6/1 - 169.8 lbs
7/1 - 168.4 lbs
8/1 - 166.0 lbs

8/17 - 162.5 lbs

Just wanted to update as I near my goal of 150. I hope to speed things up a little bit and knock this out in less than 2 months.

I do feel disappointed to some degree of how slow I lost the weight. It is my understanding that you can go as high as 2 lbs a week of weight loss with negligible muscle loss. However, this slow keto works. The journey has been pleasant.

Through this process so far I've learned a lot. You can't out exercise a bad diet (easily). Food is an addiction. Eating excessive amounts of food for long periods of time will make it harder to feel full. People are quiet about excessive/unhealthy eating, but people will more than freak out if you skip meals or eat healthy foods too often.

Anyway, I hope you're all doing well on your journeys.

What!?

You're losing 4lbs per month. That is awesome! And you haven't bounced back. So if you're still feeling good and keeping the weight off, then you're doing amazing!

It's been a while since I've updated, so I might do that on my measure day tomorrow. I've been trying to tackle my last 20lbs, and I think I've only averaged 2 per month so far.

Keep at it! The goal is to balance and fix your hormones. That's the best path to long term weight loss. And that takes time. You're doing great!

Thanks! You and furrychicken helped me a lot with motivation. Simply not gaining weight is progress. Simply eating better is progress. Fixing bad habits is progress. And while I'm excited about the destination, the journey has become the best part.


Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on August 23, 2018, 09:17:26 AM
Please ignore if this isn't the right place to ask, but does anyone have good suggestions for keto take to work lunches in addition to salads? Nothing wrong with a salad loaded with chicken, cheese and hard boiled eggs, but we need to mix it up.

i keep a bottle of MCT oil on my desk and sip a tsp or two when i feel like eating carbs.  it's easily bio-available so the energy boost is almost immediate.  a good substitute for carbos.  a jar of almond butter serves about the same purpose.

i also have a bottle of olive oil and salt/pepper so i can bring a leftover piece of steak or pork chop, slice it thin and drench it in oil, salt and pepper.

chomps beef sticks or other dried meat.  you have to either make your own or be midful of the ingredients so you don't get sugar or preservative loaded beef sticks.  drying my own meat is on a list of things to figure out because the chomps are pretty $$.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on August 27, 2018, 10:38:15 AM
Make some bunless cheeseburgers.  If you use lots of seasoning you don't mind that they're reheated.
Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on August 28, 2018, 11:07:49 AM
Peter Attia breaking it down for med students:  https://www.youtube.com/watch?v=vDFxdkck354

Title: Re: Keto & Low-Carb Challenge
Post by: CrustyBadger on August 29, 2018, 05:16:32 AM
Hi, everyone!

I just found this thread. Clearly it is the place for me! 

I am just starting my current version of a low carb journey.   I am 5'7 and weighed in at 200 pounds 2 weeks ago.   I am desperate to lose weight and feel better and have more energy.

I have a disabled husband and two teenagers who all need to gain or maintain weight, so meal prep is a little tricky for me.   I don't enjoy exercise but am learning to.  I was a daily drinker of alcohol until one month ago but am committed to changing that.

I had one experience with the Atkins diet back when I was a breastfeeding mom and got scared at how quickly I was losing weight -- it happened so fast!   I love eating low carb if someone would just prepare all my meals for me.

I'm going to measure not just weight, but inches as well, so as to maybe have a chance of seeing more progress.   I have a serious tummy/hips/butt problem.
Title: Re: Keto & Low-Carb Challenge
Post by: facepalm on August 29, 2018, 08:38:40 PM
I'll be in.

My macros:

2100 calories per day.

5% carbs

39% protein

57% fat

I'm running a 25% caloric deficit. Note, with the higher protein content this is not medical/traditional ketosis, but ketosis geared to fat loss. Phinney's book (which I am in the middle of) talks about this, I think.

I'm using carb manager to track, and joined the FB group Ketogenic Intermittent Fasting.

Down 10 pounds in a little under a week. Mostly water weight, but it sure feels good not to have edema.

I'm going to quote my own post to update. I wish I had posted my initial weight, but If I remember correctly it was 290. I had started at 303 at the beginning of the year and had dropped 10 with caloric restriction alone.

Today's weight: 257 lbs. so I have dropped 33 pounds on keto, and 46 lbs. total since the beginning of the year.

fifty pounds to go.
Title: Re: Keto & Low-Carb Challenge
Post by: Malaysia41 on August 29, 2018, 11:43:03 PM
I've seen you guys mention the movie The Magic Pill. So I watched the trailer. It looks like it focuses on cutting out processed foods / refined flours / refined sugars. Is that pretty much the message or is there something I'm missing?  IDK why it's not coming up on netflix for me - maybe because I'm outside of the US right now. Anyway, if there were some major take-aways from that movie would you mind sharing?
Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on August 30, 2018, 07:05:28 AM
Hi, everyone!

I just found this thread. Clearly it is the place for me! 

I am just starting my current version of a low carb journey.   I am 5'7 and weighed in at 200 pounds 2 weeks ago.   I am desperate to lose weight and feel better and have more energy.

I have a disabled husband and two teenagers who all need to gain or maintain weight, so meal prep is a little tricky for me.   I don't enjoy exercise but am learning to.  I was a daily drinker of alcohol until one month ago but am committed to changing that.

I had one experience with the Atkins diet back when I was a breastfeeding mom and got scared at how quickly I was losing weight -- it happened so fast!   I love eating low carb if someone would just prepare all my meals for me.

I'm going to measure not just weight, but inches as well, so as to maybe have a chance of seeing more progress.   I have a serious tummy/hips/butt problem.

welcome to the thread.  thank you so much for dropping the booze.  i know how hard that can be and i guarantee you will feel better mentally and physically!  there are a lot of online resources to help with that so if you need suggestions let me know.

intermittent fasting will be key to getting your shape back and dropping weight.  changing your macros will be a huge game changer but fasting/time restricted eating will help to reset your insulin response and metabolism. 

------------ reposting what i consider important:

Peter Attia breaking it down for med students:  https://www.youtube.com/watch?v=vDFxdkck354

keto is not all about weight loss.  it's about getting control of your glucose intake and your insulin response, which in the typical western diet is completely dysfunctional.  it's about feeling like you can go for a few hours without constantly eating, and getting off the carb/glucose roller coaster.  it's about the mental clarity and suppression of inflammation throughout the body.

find joe rogan podcasts on youtube or wherever with the following guests.  his interview format is perfect for really hashing out the details.  each one is 2-3 hours long.
dom d'agostino (clinical researcher, studying keto specifically)
gary taubes
peter attia
kelly brogan (women's health)
nina teicholz (wrote The Big Fat Lie book)
robb wolf
rhonda patrick
shawn baker (meat only diet)
Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on September 12, 2018, 01:27:12 PM
 not keto specific but there's some good info..

Chris Kresser: How to Win an Argument With a Paleo Critic
https://www.youtube.com/watch?v=H4rIBAmfoMk
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on September 12, 2018, 03:34:38 PM
not keto specific but there's some good info..

Chris Kresser: How to Win an Argument With a Paleo Critic
https://www.youtube.com/watch?v=H4rIBAmfoMk
Chris Kresser has some good stuff, but I stopped paying attention to him when he came out as anti-vax. :/  Can't support that shit.
Title: Re: Keto & Low-Carb Challenge
Post by: Goldielocks on September 23, 2018, 05:48:08 PM
I had some success with this eating plan, but then fell off in the summer (for a 8 day backpacking trip, so worth it) and never jumped back... until yesterday.

I hope that in 5 days I will be back to it.  Wish me luck.
Title: Re: Keto & Low-Carb Challenge
Post by: jojoguy on September 23, 2018, 06:03:11 PM
Not on a keto diet per se. I started intermittent fasting(8hr/16hr) combined with lower carb/high protein in early July and got myself back into the gym. I went from 225 lbs. down to 189 lbs. today. I actually have a six pack coming in strong! Eating cheap has really motivated me and I am feeling great.
Title: Re: Keto & Low-Carb Challenge
Post by: facepalm on September 28, 2018, 08:59:08 AM
I'll be in.

My macros:

2100 calories per day.

5% carbs

39% protein

57% fat

I'm running a 25% caloric deficit. Note, with the higher protein content this is not medical/traditional ketosis, but ketosis geared to fat loss. Phinney's book (which I am in the middle of) talks about this, I think.

I'm using carb manager to track, and joined the FB group Ketogenic Intermittent Fasting.

Down 10 pounds in a little under a week. Mostly water weight, but it sure feels good not to have edema.

I'm going to quote my own post to update. I wish I had posted my initial weight, but If I remember correctly it was 290. I had started at 303 at the beginning of the year and had dropped 10 with caloric restriction alone.

Today's weight: 257 lbs. so I have dropped 33 pounds on keto, and 46 lbs. total since the beginning of the year.

fifty pounds to go.

Down to 246 this morning, so a loss of 8-9 pounds this month. I have been hitting the gym to avoid muscle loss.

46 lbs to go.
Title: Re: Keto & Low-Carb Challenge
Post by: facepalm on September 28, 2018, 09:00:52 AM
not keto specific but there's some good info..

Chris Kresser: How to Win an Argument With a Paleo Critic
https://www.youtube.com/watch?v=H4rIBAmfoMk
Chris Kresser has some good stuff, but I stopped paying attention to him when he came out as anti-vax. :/  Can't support that shit.

Didn't know he had expressed reservations about vaccinations.
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on September 28, 2018, 10:21:59 AM
not keto specific but there's some good info..

Chris Kresser: How to Win an Argument With a Paleo Critic
https://www.youtube.com/watch?v=H4rIBAmfoMk
Chris Kresser has some good stuff, but I stopped paying attention to him when he came out as anti-vax. :/  Can't support that shit.

Didn't know he had expressed reservations about vaccinations.
He personally has not vaccinated his kid.  It was on one of his podcasts.  He compared vaccination (granted a bit tongue in cheek) to abortion in the context of "not wanting to open up that can of worms."  So he's not only personally part of the problem, he's in a position of authority pretending there's an actual debate there.
Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on October 01, 2018, 12:18:01 PM
not keto specific but there's some good info..

Chris Kresser: How to Win an Argument With a Paleo Critic
https://www.youtube.com/watch?v=H4rIBAmfoMk
Chris Kresser has some good stuff, but I stopped paying attention to him when he came out as anti-vax. :/  Can't support that shit.

Didn't know he had expressed reservations about vaccinations.
He personally has not vaccinated his kid.  It was on one of his podcasts.  He compared vaccination (granted a bit tongue in cheek) to abortion in the context of "not wanting to open up that can of worms."  So he's not only personally part of the problem, he's in a position of authority pretending there's an actual debate there.
let's keep this thread on track.  i purposely did not respond to ketchup's comment hoping the vax/antivax morass would not sink this thread.  i have created a thread for ketchup and any others who wish to discuss it here:  https://forum.mrmoneymustache.com/off-topic/chris-kresser-vax-or-anti-vax/
Title: Re: Keto & Low-Carb Challenge
Post by: MDfive21 on October 01, 2018, 12:21:15 PM
New Rogan podcast with Layne Norton and Dom D'Agostino:  https://youtu.be/u93oh9kC-rU

they cover a lot of high level nutrition science, comparing keto to other methods of weight loss, natural bodybuilding etc.
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on October 01, 2018, 12:22:40 PM
not keto specific but there's some good info..

Chris Kresser: How to Win an Argument With a Paleo Critic
https://www.youtube.com/watch?v=H4rIBAmfoMk
Chris Kresser has some good stuff, but I stopped paying attention to him when he came out as anti-vax. :/  Can't support that shit.

Didn't know he had expressed reservations about vaccinations.
He personally has not vaccinated his kid.  It was on one of his podcasts.  He compared vaccination (granted a bit tongue in cheek) to abortion in the context of "not wanting to open up that can of worms."  So he's not only personally part of the problem, he's in a position of authority pretending there's an actual debate there.
let's keep this thread on track.  i purposely did not respond to ketchup's comment hoping the vax/antivax morass would not sink this thread.  i have created a thread for ketchup and any others who wish to discuss it here:  https://forum.mrmoneymustache.com/off-topic/chris-kresser-vax-or-anti-vax/
I don't think it has sunk the thread.  I don't have anything else to add.  There aren't any non-trolls on this site I'm aware of that are actually anti-vax (we had a couple fun threads all by the same poster a while back) so I don't expect any more to come of this.

On topic: GF is down 74lbs now over the past ~13 months, lots of it thanks to keto but mostly just portion control and staying active.  She just got back from a week long work trip where she brought all of her own food frozen in a checked bag and it went swimmingly well.  She brought a cauliflower shepherd's pie, chicken breast and peppers, a homemade keto coffee creamer and cold brew coffee concentrate, and the greatest recipe, keto or otherwise, known to man: https://thatpaleocouple.com/2012/03/05/curried-ground-pork-with-carrots-and-celery/ .  Plus some shitty Atkins bars for "emergencies" (she didn't end up eating all of them).
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on October 01, 2018, 02:55:33 PM
So "discovered" another low carb version of a favorite comfort food.  No more macaroni and cheese.  It's now cauliflower and cheese.  I took steamed cauliflower and cut it up small (but not as small as elbow mac) and poured my traditional cheese sauce over it.  Baked it like I would the original dish and, yep - yummy.  Turns out what I like about mac and cheese is the cheese sauce and cauliflower is a decent medium to hold it together.
Title: Re: Keto & Low-Carb Challenge
Post by: ketchup on October 01, 2018, 03:23:59 PM
So "discovered" another low carb version of a favorite comfort food.  No more macaroni and cheese.  It's now cauliflower and cheese.  I took steamed cauliflower and cut it up small (but not as small as elbow mac) and poured my traditional cheese sauce over it.  Baked it like I would the original dish and, yep - yummy.  Turns out what I like about mac and cheese is the cheese sauce and cauliflower is a decent medium to hold it together.
Cauliflower is great, as is cauliflower "rice."  I used to make a rice-and-eggs meal pretty often and cauliflower-rice-and-eggs works just as well if not better.
Title: Re: Keto & Low-Carb Challenge
Post by: CrustyBadger on October 02, 2018, 04:55:42 AM
Last month was my first foray into low-carb eating for quite a long time, and I was really motivated by how fast the weight was coming off. 

Then I got sick last Monday and started eating carbs again (soup and saltines, at first. Then bread, pasta, and snacks....Cookies with my tea....  I can eat a lot of carbs.  It really makes me feel good.   

I didn't do too much damage, weight wise, but now a week has gone by and I need to get back on track.  At the very least I need to exercise a lot more portion control if I am going to eat the carbs.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on October 02, 2018, 06:05:47 AM
So "discovered" another low carb version of a favorite comfort food.  No more macaroni and cheese.  It's now cauliflower and cheese.  I took steamed cauliflower and cut it up small (but not as small as elbow mac) and poured my traditional cheese sauce over it.  Baked it like I would the original dish and, yep - yummy.  Turns out what I like about mac and cheese is the cheese sauce and cauliflower is a decent medium to hold it together.
Cauliflower is great, as is cauliflower "rice."  I used to make a rice-and-eggs meal pretty often and cauliflower-rice-and-eggs works just as well if not better.
Yep.  I'm pretty much trying out all my recipes that call for potatoes, rice or pasta and substituting with cauliflower. So far so good.  I haven't tried the cauliflower pizza dough yet.  I tried the almond flour one and hated it.
Title: Re: Keto & Low-Carb Challenge
Post by: AnswerIs42 on October 02, 2018, 06:48:50 AM
So "discovered" another low carb version of a favorite comfort food.  No more macaroni and cheese.  It's now cauliflower and cheese.  I took steamed cauliflower and cut it up small (but not as small as elbow mac) and poured my traditional cheese sauce over it.  Baked it like I would the original dish and, yep - yummy.  Turns out what I like about mac and cheese is the cheese sauce and cauliflower is a decent medium to hold it together.
Cauliflower cheese is a classic British favourite, usually as a side-dish with a roast dinner. It's really nice if done right, good to see others discovering it :)
Title: Re: Keto & Low-Carb Challenge
Post by: lexde on October 02, 2018, 07:49:26 AM
I'm starting a new job next week and am going to try to start meal prepping more. While I'm no longer doing keto, I'd like to stay low-carb.

Trying to think of good options for office lunches other than roll-ups and salads (greens or meats). :-)
Title: Re: Keto & Low-Carb Challenge
Post by: CrustyBadger on October 03, 2018, 04:56:27 AM
congrats on the new job lexde!!

I also am in need of easy to prep lunch ideas.  I like these low carb rice crackers thingies (will look up the brand name) along with tuna or egg salad.  I also like smoked trout salad (mixed with lots of celery, a zero carb pickle relish, and a lot of dill).  And maybe an avocado.   

If I do manage to bring a salad to work, I like it if it has fancier greens like arugula, and also some walnuts.
Title: Re: Keto & Low-Carb Challenge
Post by: Dragonswan on October 03, 2018, 08:52:11 AM
So "discovered" another low carb version of a favorite comfort food.  No more macaroni and cheese.  It's now cauliflower and cheese.  I took steamed cauliflower and cut it up small (but not as small as elbow mac) and poured my traditional cheese sauce over it.  Baked it like I would the original dish and, yep - yummy.  Turns out what I like about mac and cheese is the cheese sauce and cauliflower is a decent medium to hold it together.
Cauliflower cheese is a classic British favourite, usually as a side-dish with a roast dinner. It's really nice if done right, good to see others discovering it :)

Huh. Just looked this up online and who knew this was a thing across the pond.  Got any more low carb recipes over there not common here?