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First day of keto

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  • BansheeCat
    BansheeCat Posts: 140
    It looks like you're on the right track but I noticed a couple of things.

    -Chicken and beef broth for the added sodium and coconut oil which is the staple around here. It's great for the skin. Perhaps some magnesium and potassium capsules since we drink lots of water. All three of these cuts down keto flu symptoms.

    -Bullet proof coffee: in addition to cream add 1tbl butter, 1tbl of coconut oil (or MTO--you can search it). I whip it up with a little whisk until it infuses. It's absolutely DIVINE!

    -Advisory: Your fatty acids count for Omega 6 is at 12,317mg and your Omega 3 is 1200mg. This is not counting almond milk which contains high Omega 6 very low Omega 3. Omegas ideally should be 1:1 to 2:1 (based on our diet a 100 some odd years ago). If my calculations are correct your values are 11:1. Someone can correct me as it's been a while since I've worked ratios.

    If you or anyone is interested tracking omegas you can do it on Nutrition Data. It's similar to MFP counter. When searching keep it rudimentory. Plug in all oils, fatty things like animal product or nuts.

    Why?
    Omega 6 produces inflammatory responses as Omega 3 is anti-inflammatory. Americans tend to eat an over abundance of 6 compared to 3 (sometimes high as 25:1). Studies are suggesting its inflammation NOT cholesterol that's contributing to cardio vascular disease rampaging the American population among other issues. Both are essential so rather than cutting omega 6 out try to maintain a balance. Than again you may not care that much.

    welcome to the club! Add me as a friend if you like.

  • nicsflyingcircus
    nicsflyingcircus Posts: 2,933 Member
    I ordered magnesium and potassium supplement pills. I also get potassium from morton's lite salt (way more than the supplements offer) which I happen to use liberally. Also, I take two omega 3 (1000mg per) capsules daily, as well as b13, vitamin D, a probiotic and a multivitamin (diagnosed low vitamin D and b12). Thanks for your response, I plan to look into bulletproof coffee as well.
  • lulalacroix
    lulalacroix Posts: 1,082 Member
    Welcome! I'm not big on judging others' food, but I would say that adding coconut oil and chicken broth really helped in the beginning and I am still using them 6 weeks later.

    Please feel friend to add me as a friend.
  • nill4me
    nill4me Posts: 682 Member
    edited October 2014
    I also try to do broth daily...its such a habit now. I do 2 cups a day, and add a TBSP of cha-cha-cha chia to bulk it up a little. Its actually quite satisfying. Do not fear the fat...'tis your friend.
  • RockLobster4
    RockLobster4 Posts: 18 Member
    I am only a week and a half into keto, but I'm pretty sure my flu symptoms have subsided. The biggest thing that helped me feel better when I had a headache or nausea coming on was to eat/drink more sodium. Since you're using the lite salt, be sure that you're getting a lot of sodium from other places. I used soy sauce a lot, and once I even just mixed salt with water because I knew I wasn't going to be able to eat for a few hours. Good luck!
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,933 Member
    I use regular sea salt as well, I only track the lite salt for potassium, heh
  • ChoiceNotChance
    ChoiceNotChance Posts: 644 Member
    Do you all make your own broth, or use store bought?
  • BansheeCat
    BansheeCat Posts: 140
    Do you all make your own broth, or use store bought?

    I've made broth but I perfer to buy if I'm drinking it for the sodium. I'm currently using Wylers.
  • nill4me
    nill4me Posts: 682 Member
    If I make a chicken or turkey, i'll toss the carcass into the crockpot on low overnight with water, seasonings, etc. Super easy. at work I also use an instant like Bansheecat.
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,933 Member
    I looked at broths in the store and they all had 1-2 carbs per serving, especially the "just add water" type.

    I've got my magnesium and potassium supplements (taking 2 and 4 per day respectively). Adding more sodium to my diet (soy sauce, more sea salt, lite salt for the sodium and potassium).

    Smart balance oil with 1000mg omega 3 per tbsp, eggs with 115 per, 2 1000mg omega 3 fish oil tabs daily to balance out my 3/6 omegas.

    I've got coconut oil and may try adding it to coffee soon.

    Been at 15net carbs or less for 3 days now(and 19 the day before that).
  • BansheeCat
    BansheeCat Posts: 140
    Wylers beef broth has no carbs. The chicken has 1. If you find yourself feeling crummy, aka the keto flu, the broth really helps the symptoms. In that case it's well worth the carb.

    While little debatable, another source of omega 3 is Flaxseed oil. 1 Tbl has over 7000mg of Omega 3. However, it's a finicky oil-- it can't be cooked, must be kept in a dark bottle, and in a cool place. It works best when your vit D and B are optimal. Mixing it with at least two Tbl spoons of cottage cheese is said to reduce cancer while optimizing the properties. I take one teaspoon in the morning then fish oil in the evening. Of course you can grind flaxseeds but you'll have to eat them within 30 minutes or they go rancid. I haven't had a moment to check the carb count on whole seeds so you'll have to search that tidbit.

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