3rd week of Keto- how do i let go and stop counting calories?

(You've tried everything else; why not try bacon?) #21

I certainly wouldn’t say it’s naive, simply not necessary. As Dr. Phinney and others point out, there is no known carbohydrate deficiency disease—in other words, the human body’s minimum daily requirement for carbohydrate is 0 g. By contrast, nine of the 20 constituent amino acids in human proteins must be present in our diet, because the body cannot make them. Likewise, we require a certain amount of polyunsaturated fat, because the body cannot make ω-3 and ω-6 fatty acids, either.

There are also indications that the body responds well to the absence of carbohydrate. For example, the high insulin level that accompanies a significant carbohydrate intake activates the expression of certain genes that turn off the body’s natural anti-oxidant mechanisms, and making it necessary to find dietary sources of Vitamin C, for example. Whereas the ketone body β-hydroxybutyrate acts to turn off the expression of these genes, reactivating our built-in anti-oxidant mechanisms, and making Vitamin C unnecessary. Fascinating, huh?

(Chelsea) #22

Very fascinating!

Thanks for all the helpful information and insight everyone. I’m currently enjoying my zucchini noodles and feeling much more confident about trying this out! :heart:

(Diane) #23

Plus Cronometer includes a great deal of micronutrient information that is lacking in My Fitness Pal and other similar apps.

(Chelsea) #24

Ill look into that one! I usually use myfitnesspal. And more recently have been using carb manager.

(Diane) #25

I really missed fruit when I first began eating ketogenically. This has lessened considerably over the past 13 months. If you feel like fruit, especially after you’ve become fat adapted, berries (raspberries, blackberries, strawberries, and blueberries) in carefully controlled amounts can be acceptable choices. I also use some lemon and lime juice to flavor soda water and in salad dressings, etc. I occasionally have 2 or 3 sections of grapefruit on a day when my carb intake is particularly low.

With regards to vegetables, I eat a pretty wide variety. I do try to fill up on protein (moderately) and high fat (liberally) items primarily. I add vegetables for variety and try not to make it the biggest portion of my plate most of the time. That said, sometimes I crave a huge salad with a wide variety of greens and low carb veggies along with some protein, drenched in blue cheese dressing. It can really hit the spot.

(Chelsea) #26

Glad to know im not the only one missing fruit.

And can I ask how you know you are fat adapted? Besides using keto testing strips. I know there is TONS of info online (I feel like I have read it ALL) but its great to hear from real people!

#27

I don’t trust any diet. I trust my body. I don’t track calories or log my food. I’ve only rigorously monitored 3 variables: blood glucose, blood ketones, and weight/bodyfat. I step on the scale and do one needle poke every morning. It takes a total of 60 seconds, including logging into my phone. It provides sufficient data to keep me motivated and actionable information that allows me to adjust dietary intake based on my body’s response. This became even more crucial once I reached ideal weight. My focus transitioned from weight loss (lose fat while maintaining muscle) to body recomposition (build muscle while minimizing fat gain).

(Diane) #28

The definition of fat adaption can seem kind of nebulous and can be a moving target (meaning it gradually happens over time until you hit a tipping point). It usually takes about 6 to 8 weeks but can take longer, especially if a person is particularly metabolically deranged. It took about 5 months for me to become fat adapted.

Of all the articles I’ve read, the tuitnutrition.com website run by Amy Berger made the most sense to me. It discusses and explains how and why the body produces ketones and the differences between being in ketosis and being fat adapted.

(Chelsea) #29

Thank you!! Ill check out that site!