SnowFlinga Member

Took a new glance at your food diary for the past week or so. My advice would be to completely re-think how you're going about this diet. You're using a lot of "pseudo" foods in your keto approach. And way too much with the chicken breast (I almost never eat white meat chicken - too lean, too much protein per ounce).…

I'm using the low end of the recommendation for protein from the Ankerl keto calculator. That puts me at right about 80g or so of protein/day and I'm lifting heavy once per day, 6 days/week. I haven't had any trouble with gaining strength and muscle mass while staying deeply in ketosis. Now maybe that may change for me…

For me the best part is getting off the blood sugar roller coaster with my energy levels. I love having a consistent dependable energy level throughout the day with no irritability due to being glucose deprived. I also love having a "clearer" head - I'm able to perform much better at my job in the late afternoon where…

Just watch out on the dairy. It's been found to be insulogenic beyond what the net carbs would otherwise seem to indicate. I've found for myself that it kicks off major hunger cravings a couple hours after consuming it. I used to be really big on the cream cheese and heavy cream. I cut that stuff out and found following a…

True to a degree, but I believe that most people can't "out exercise" bad diet choices. I kept working out hard the first 4 mornings of my cruise and found that did absolutely nothing to keep me from crashing out of ketosis quickly (took only 2 days to go down to 0.1 on the blood ketones). BTW - I took me a week to get my…

I'm taking 100mg twice daily. I really can't say whether or not I believe it's been effective, but I'll finish the bottle.

The only dairy I'm doing is hard cheese and then only about 2 oz./day. My chief source of pure fats are grass fed butter, olive oil, coconut oil, and bacon grease. Once I started using these items with every food I prepare I found that it's very easy to get to 75% of my calories from fat. Keeping protein in check can be…

Be careful with the exercise while keto-adapting. You're in a kind of "limbo land" while still in the adaptation phase; you're no longer giving your body the carbs it expects to refuel your glycogen stores and you're not quite efficient yet at burning ketones for energy. So exercise during this period can be a real mixed…

My experience is that if you have enough fat in your diet then fiber is a non-issue. Standard fiber recommendations are for the SAD WOE. The small bit of research I've done on why fiber works doesn't make it something I strive for in my diet. Fiber actually works to "smooth things along" by actually irritating the lining…

You didn't specifically state that your goal is to be in ketosis, but keep in mind that the "secret" of any low carb WOE is actually ketosis. It's what provides a significant advantage to this WOE. With ketosis always keep in mind that it's not just about your carb level. Your protein intake and percentage of calories from…

I'm lucky that I live in a "land" of two fairly recognized LCHF/Keto guru doctors (one even has a book that's quite well know). I switched doctors to one of them a few months ago and it's just so refreshing to work with a doctor who "gets it". I feel like I now have an actual partner in my quest for improved health. I no…

This just makes me cringe. It's so disappointing to realize that the majority of so-called "health professionals" are still regurgitating this wildly incorrect information. I often feel very "evangelical" about the keto WOE, but I've found that I can't be too overly zealous about it with most people as they're not prepared…

Quoted for the truth!

I agree with Leonidas - yes, resistance training is absolutely proven to be great for fat loss. However, that wasn't the question. It was about weight loss. So maybe we should always assume that weight loss implicitly means fat loss, but that's not how I take it; there's a difference in my view. I haven't lost much weight…

Exercise for health. Don't look to exercising to lose weight; that's predominantly handled through diet alone.

The call out on exercise is a good one (forgot to mention that). Also, I have noticed in my tracking that measured higher ketone levels seem to trend 48 hours after my major dietary shifts. So I predict you will see a much higher level tomorrow (as long as you continue to keep protein and calories in check).

2 things that seem to be the "trick" for me in establishing (and then deepening my fasting ketone levels) are protein intake and caloric level (of course after limiting carbs, but we all know that). The way I've been designing my diet (and as advised on other sites) is to first set your carb intake (for instance 20g net…

Nice thread bump - hadn't read this one yet... Anyhow, yes - lower your protein. I have found that both protein intake and overall caloric level impact blood ketone levels. However, I have previously noted that higher readings don't necessarily correlate to increased/faster fat loss. As long as your morning fasting blood…

So it took me 3 days to get my fasting blood ketone level back to 0.5 or higher. This meets the technical definition of ketosis, but as I said previously, I want to be back above 1.0 (and Peter Attia agrees with this value). I've also lost 6 lbs. over the past 5 days. So as I suspected the weight gain over vacation was…

This is THE classic article that really kicked off Taubes current career. It precedes GCBC and Why We Get Fat, In re-reading it you can feel that it was written before he become more evangelical about the whole thing. Of course this was before he had become vilified by the low-fat and vegan brigade. With so many attacks on…

So I thought I'd post an update after my cruise vacation in hopes that it may help others. I did continue to track fasting blood glucose and fasting blood ketone levels each day of my vacation. I started out with great intentions to not go crazy on anything, but what I learned (again) about myself is that me and…

I've also found that keto has actually reduced the quantity of food that I eat. So that 12 oz. steak now lasts for 2 meals instead of just one.

I've read that hair loss can be a common issue across any diet that successfully achieves significant weight loss. This isn't specific to keto diets.

You may be trying to do too much, too soon. There's good advice that for many you really should slow down while you're in the process of becoming keto-adapted. You're in a "limbo" period where you're not yet fully keto-adapted so you're body is still looking to glucose as its primary fuel, but you're not giving it that…

The advice to ignore calories in the beginning is spot on. I have coached a few friends who became intrigued with keto after my weight loss. Until you are fully keto-adapted I wouldn't even consider counting calories; just make sure your macros are on target. You should be eating at least a 2:1 ratio of fat to protein…

Some reading material for you: http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html http://www.reddit.com/r/keto/wiki/faq http://livinlavidalowcarb.com/blog/n1 http://www.carbsmart.com/my-5-low-carb-mistakes-and-how-nutritional-ketosis-rescued-me.html…

You really should read this entire FAQ before sticking with CKD: http://www.reddit.com/r/ketogains/wiki/index CKD is probably the least typical variation and if you're not really "hitting the wall" in your workouts you most likely shouldn't be going in that direction. Of course it all depends on your goals though.

I would recommend that you reconsider your macros. Your protein is most likely too high and your fat is too low.

I have to admit that I think an omelet packed with "creative" ingredients is hard to beat most days. I've actually considered eating an omelet 3 times per day, but unfortunately that approach would exceed my protein allotment per day.

So you cut your body fat % in half in 6 months? Holy smokes...