Just a rant, feel free to ignore

#41

Love this - no more weighing or measuring at the end of a long day!

I keep going through nuts from the store because I read something that says it’s best for low carb so I run out and buy it. Then the next day I read about a nut that’s even better so I give the originals to my husband and go by the “better” nut. Then I hear that pecans are better than walnuts, so I give up the walnuts and go buy pecans. Then I heard about macadamia nuts… got some of them, too! Cashews got donated to hubby, and he’s in nut heaven (and will probably put on any weight I lose). So now I only keep macadamia and pecans around and have never tried a pine nut but you know I will now! :smile:

#42

So you’re saying no BPC in the morning?

#43

Other than Macadamias I eat pecans, walnuts and pine raw. The oil most places cook them in is questionable

(You've tried everything else; why not try bacon?) #44

Sucrose (table sugar) and corn syrup contain fructose, which is not metabolized by the body in general; it has to be taken to the liver and metabolized there, by the same metabolic pathway that metabolizes ethyl alcohol. The fat produced by this metabolic pathway accumulates in the liver and causes fatty liver disease—which used to be a disease of alcoholics only, until non-drinkers who consume a lot of high-fructose corn syrup (such as children) started coming down with it too.

The fructose in fruit is not considered as harmful, because it is accompanied by fiber, which slows down the absorption rate to something the liver can handle. But added sugar in processed foods, especially sodas, hits the liver in massive amounts and overloads the system. There are other sugars, such as galactose and lactose, that do not have this problem; they merely stimulate insulin production.

(Allan L) #45

Yes, That is exactly what I am saying.

For context, I was trying to lose weight and had 80 lbs of it so lots of stored fat reserves. Your body is not going to use its internal fat when you are feeding it lots of fat! Dr Stephen Phinney talks about this in one of his youtube videos. Right at the beginning.

The following worked for me, its not the golden rule but this is what I had to do:

Stage 1 - Until fat adapted.

Eat, eat and eat. Keep my carbs below 20g net carbs a day but eat, as often and as regular as I wanted. Its the only way I would stick to the eating plan. Have lots of fat from MCT / Coconut / double cream / fat bombs / extra butter on everything etc. And lots of fatty meat.

I’d eat 2-3 large meals and still snack.

But there was NO weight loss, there was even some weight gain. My 1 month goal was not weight loss, it was to fat adapt and fix my damaged metabolism from previous calorie restricted eating. I wanted to make the adaptations process as painless as possible and the thought of hunger scared me.

Stage 2 - Once fat adaptation started. (About 6 weeks)

Now I could start focusing on my medium term goal, weight loss

Stopped all snacking.
Stopped eating breakfast, just lunch and dinner
Stopped adding all the fat, just got my fat from my body or from fatty meats.
Stopped all treats, all sweeteners, just 2 meals that would feed my body.
Only home cooked natural meals.
Weight everything
Used an online tool to log my food and work out my macros before I started eating

Restricted my carbs to TOTAL carbs, not Net carbs for a few weeks, this really helped the weight loss kick in, then I went back to NET carbs.
Started following IF (6 hrs eating window a day) and only ate 2 meals in that window. NO SNACKING.

The no snacking and IF happened naturally as well as my hunger dropped as my body started using its stored fat.

Stage 3 - Once fat adaption had really set in. (about 2.5 months)

Started alternate day fasts, only eating in a 6 hr window every other day or one meal a day.

Only once my weight started to get closer to goal have I added back in things like coconut oil, BPC etc.

And finally, 6 months after starting the diet and losing over 60lbs (I no longer weigh myself so guess its over) I have joined the gym and love exercise.

As I say, this is what worked for me but the key bit of information I got wrong at the beginning of the diet is I thought I had to hit my fat macro, I thought I had to eat over 200g of fat a day but after watching Dr Stephen Phinney I realised I had this wrong and cut back on all that fat. It made a HUGE difference.

Allan

#46

Very helpful, thank you. Scary, but helpful because I liked hearing that you could eat whenever hungry and to go ahead and eat fat. The thought of eating twice a day with no snack to kill the hunger is frightening, but I hope when I’m adapted there won’t be hunger.

I skipped the BPC this morning and am ready to chew my own arm off from hunger pains, but I’ll go another hour before eating.
Sue

(Allan L) #47

I had similar experiences with hunger when first starting off but you’ve been keto for 6 weeks now? If you are not using an online calculator I suggest you use something to monitor your carbs, like https://www.fatsecret.com, hidden carbs can cause these types of hunger pains even after months of adaptation. Once you’re fully adapted you forget about eating. :slight_smile:

#48

Using Carb Manager, but time to re-calculate my macros.

#49

I really do not use Macros, I simply try to eat as few carbs as I can and not go crazy on the protein. I have used Cronometer to keep track of macros and micros but to get an idea. I did discover from that there are certain micronutriets I never eat

Try small amounts of HWC in coffee if you are starving

(Cailyn Mc Cauley) #50

@Susan777

I am an Accountant, details are my thing. But with Keto, I’ve learned to be an Artist, listening to my body and not my head. It’s ok to log foods to see what you’re eating, however, I began to thrive when I stopped looking at calories. Also, when I focused on making foods from scratch, envisioning the nutrients feeding my body. I meal prep for a few days ahead and enjoy the process of creation (Makin’ Bacon, sausage egg cups, Cobb salads etc)

Most of all, I found that I’ve been able to adapt mentally over the past 5 months. It’s a marathon for Life!

~Class of 2017! KCKO

(VLC.MD) #51

You learned that through Cronometer ? Which ones ?

#52

Yes. Iodine and chromium

(VLC.MD) #53

Pretty much important ones !

Not sure if I get them either.

#54

Think I’m getting there, Cailyn… I used to hate to cook (and never have time to) but lately I’ve been finding myself in the kitchen every chance I get making meals from scratch and wholesome ingredients.

Slow and steady is the pace, as long as it’s always moving forward. :slight_smile:
Sue

(Lana) #55

Hi Susan. I was in your place a couple of weeks ago. I was on keto for almost 2.5 months with only a slight weight loss. And then i kept going and just started losing weight daily!
I did change a few things though, like i started avoiding nuts that are higher in carbs like cashews, almonds and pistachios and stuck with macadamia and pecans. And i also tried to fast a couple of times a week. And also decreased using sweeteners to my morning coffee (BFC). I am also exercising but not vigorously.
Hope this helps xo

#56

Hi Lana… thanks for the post. And thanks for giving me hope that just keeping going does pay off. I made exactly the same change to my nut intake a few days ago. First I started eating a lot less of them, and secondly I bought macadamias and pecans and put away the cashews and pistachios. (giving up the pistachios is a tough one, though).

You started fasting a few days a week? How long of a fast? That doesn’t seem like a minor change to me - that’s pretty major. Not sure if I’m ready to do that yet, you must be fat adapted but I’m not sure I am yet. Although yesterday I did go 17 hours without eating (including sleep time) and last night at a Christmas party even after all the food was put out I had no desire to eat. The only time I did was when it was getting towards the end of the evening and I knew they’d be putting the food away soon. So maybe I’m almost ready for a fast.

Thanks again for sharing and for the support!
Sue

(Heather Miller) #57

Sounds to me like you are already starting on fasting without thinking about it! In my opinion this is the best way. Do that every day and you are on your way. When you think you need to eat have a glass of water, tea or coffee and give yourself half an hour to see if you are really hungry, And don’t forget to have some salt with it. Often we eat because it is meal time, we aren’t really hungry. Try to really listen to your body. Keep doing this until you really do feel hungry! Good luck. It took fasting for me to start seeing weight loss again after a long stall.

(Richard Morris) #58

I make an umami snack sometimes with a roasted nori sheet for the Iodine and Manganese but also for a sense of crunch, a slice of cheese and a smear of vegemite. I found out today that one of the highest concentrations of chromium is in yeast … although I’ve not been able to find chromium amounts specifically in vegemite (or many other foods).

(Cailyn Mc Cauley) #59

@Susan777 that’s awesome that you are getting into the kitchen a bit. Once I started reading so many of the simple recipes, it became intuititive to fix healthy Whole Foods quickly and effortlessly most of the time. Then again, I did just graduate to making @richard’s bacon …

(Lana) #60

You are definitely on the right track, fasting will help you tremendously, i do 16 hours of fasting / 8 hours of feeding, so basically i eat 2 meals. One big and one small. And i start my morning with BFC which keeps satiated for long hours. And i also found that moderate exercise while fasting helps me a lot. It doesn’t have to be hard it could be brisk walking.

Hope this helps
Cheers :blush: