Ketogenic Eat-Along

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Milaandra
Milaandra Member Posts: 271
edited August 2017 in Working on Your Fitness

I started a ketogenic diet Monday and I'm in ketosis.

Anyone want to join me? We can talk about the how-to's, temptations, triumphs or just recount endless lists of what we ate today :-D You know, all the stuff only fellow low-carbers won't find abyssmally boring!

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  • Italychick
    Italychick Member Posts: 2,343
    edited May 2015

    I'm in, but probably will be a cheater until my last chemo treatment on June 17. I did a modified Keto diet for four years, lost 50 pounds. Have now gained 10 back during chemo.

    Basically I started out meat, fat, vegetables, no cheating. Then after a couple of months, i added in a cheat meal once a week. After the first year, I also added in small amounts of beans, yams, and red potatoes, sort of as a garnish.

    I think one thing I eat that is a no no on a ketogenic diet is dairy, but sometimes it is all there is to avoid falling into the carb pit.

    On chemo, it is basically I eat what my stomach can tolerate, but I am getting sterner with myself again

  • Milaandra
    Milaandra Member Posts: 271
    edited May 2015

    Hi Italychick!  I understand completely about the delay...thankfully I didn't have to get chemo, but even the surgeries and radiation courses (while working full-time) were too exhausting and nerve-wracking to be able to deal with any sort of food prep, organization or denial.  In fact, this past year, I've been getting lots of emotional therapy from those masters of support, Ben & Jerry!  SmileNow I seem to be done with treatments other than medication, and I'm stable, so it's time for me to get healthy!   I have read some really promising information about ketogenics and cancer cells, ketogenics and menopause symptoms (ah, tamoxifen!), ketogenics and inflammation...

    I did Atkins once which worked really well for my body in terms of weight loss and energy.  It was the only food plan that allowed me to lose more than 10 pounds.  On any other program, I'd lose about 10 pounds maxiumum, then stabilize.  I stopped the low carb lifestyle when I got married and was feeding an instant family, and even when the stepson grew up and went out on his own, I've had a hard time being properly motivated to restart.  I've tried a few times and only made it through a week or two.  I guess that's the difference between being in ketosis and being keto-adapted. 

    I, too, use dairy liberally.  Thankfully, I have easy access to organic, grass-fed meats and dairy, and some ketogenic gurus are fine with good quality dairy.

    I find that it's awkward dealing with food in the morning, so I have some things at work and start with a full-fat yogurt for breakfast, then an almond milk, whey protein and fat smoothie (half and half of coconut oil and avocado oil keeps it liquid)  I also take a scoop of Amazing Grass super greenfood during the day.  Then I eat real food at dinner. Some may consider my day routine to be less than ideal, but it makes sure I get my nutrients and it's easy for me to maintain.

    Are you Italychick because you're from Italy or you love Italy?

  • Italychick
    Italychick Member Posts: 2,343
    edited May 2015

    I am half Sicilian, half Greek, born in the United States. My husband and I (20 years) fell in love in Italy and have been there several times. So I have a double reason for calling myself Italychick. My grandparents were born there, so I grew up with a lot of Italian influence in my childhood.

    We eat almost all organic, and we buy free range beef and bison from Montana, and get local organic chickens in San Diego. We try to keep our diet as free of impurities as possible.

    This forum should be fun. We can exchange favorite recipes! And hopefully others will join. I know of at least one other person on this forum who does the ketogenic eating, and I will email her and invite her to join

  • MaryJC
    MaryJC Member Posts: 350
    edited May 2015

    I haven't caught up reading all the post. Italy Chick told me about this. Just checking in to say I'm 100% in and thank u for starting this thread

  • MaryJC
    MaryJC Member Posts: 350
    edited May 2015

    ok I'm back :) so yeah dairy. It's my fix to avoid a sweet tooth. Last night had broiled salmon with marinara sauce- made sure doesn't have sugar and an avocado. I forgot to smother with butter. But tell me- why is cheese a no no if we can have good fats?

    I felt hungry n are btwn meals. I also do intermittent fasting which is also a disease killer- ESP cancer. So I'm a lil annoyed with myself. I'm trying to not be so hard on myself after having 4 months of chemo and 5 of Herceptin and still on it, can't snap back in 5w PFC. I know our bodies need nourishment. But I am not feeling the chemo weight gain either. I am back to running tho.

    I would've loved a cup of coffee (decaf). I tried black yesterday n it made neuropathy buzz a little. Sugar off limits and any type of sweetener. And btw I really love pizza lol.

  • Milaandra
    Milaandra Member Posts: 271
    edited May 2015


    Hi Mary!  I'll be on to chat more tonight, but I wanted to welcome you. 

  • MaryJC
    MaryJC Member Posts: 350
    edited May 2015

    Okay awesome, thank you

  • PoohBear-61
    PoohBear-61 Member Posts: 263
    edited May 2015


    Hi ladies and Mila ......I may just jump in with you all. I purchased a book last month re : the ketogenic diet and am very interested in trying it ...i am not on the boards alot but will try to pop in every now and then.

    ive got my keto urine strips (from amazon) to monitor ketosis ......so day one tomorrow :):) 

  • MaryJC
    MaryJC Member Posts: 350
    edited May 2015

    welcome! I have strips too and haven't used it once lol. But I can tell when I am bec weight flies off and I get that hunger pang all the time. This is gonna be great. I've been hoping to find a group like this.

  • Milaandra
    Milaandra Member Posts: 271
    edited June 2015

    I admit, I use the sticks compulsively at the beginning.  It gives me the instant gratification I need to get over the lifestyle change pangs.

    So...like anything else, there are several schools of ketogenic eating.  Some say your protein should be the equivalent of 1 gram per kilo of body weight, some say 1 gram per kilo of lean mass weight and others say a miniumum of .6, maximum of 1 gram per pound of your goal weight.

    Protein restriction is new to me, and I'm curious which version others are doing.

    Plus...calories...restricted or not?  And if so, how do you manage that when we need to eat so much fat, which has very, very high calorie counts?


     

  • Milaandra
    Milaandra Member Posts: 271
    edited June 2015

    Oh, and hi PoohBear-61 and welcome!

  • MaryJC
    MaryJC Member Posts: 350
    edited June 2015

    My understanding is that during ketosis the body switches its source of burning fuel. I forget but it's either from protein to fat or fat to protein. That's how we don't gain and lose tremendously. The additional bonus is that the body is also in a starvation/fasting state which is the super healing process. My issue- I get into starvation mode faster with protein. So I really need to master my diet plans/menu

  • Milaandra
    Milaandra Member Posts: 271
    edited June 2015


    From glucose burning to fat burning, but if there is too much protein in the diet, it can turn into a type of glucose.  I can't remember the term for that.  Of course, it has now taken most of my lunchbreak to get to this window!  Man, the internet at lunch is slow!

  • MaryJC
    MaryJC Member Posts: 350
    edited June 2015

    thanks for clarification! I know one thing, since I've finished chemo I've had the serious munchies! I'm not sure why when I fasted during chemo. Part of me thinks my period will make its triumphant return and perhaps that's what's making me hungry??? Anyway I just finished running 2 miles. Don't applaud because I used to do 4-5 a day😞. And I want a giant breakfast sandwich! Any ideas how to kick start back on track? Other than fasting

  • Italychick
    Italychick Member Posts: 2,343
    edited June 2015

    Fat is where it is at for this type of diet I think. If too much protein is eaten, gluconeogenesis can supposedly occur, which is where your body makes glucose out of the protein. But I haven't noticed that to be much of an issue as long as I stay away from processed carbs. Vegetables seem to not matter at all. I do watch fruit intake and limit it to mainly berries and grapefruit. For some reason, during chemo I have been on a major grapefruit kick. I peel them like an orange and eat them.

    But pasta, rice, chips, etc.? Total death on my diet. I have eaten some pasta during chemo because sometimes I can only tolerate bland buttered noodles. My motto before chemo was if I didn't cook it, I don't eat it. And no added sugar. I found a substance called erythritol that has like .2 grams of carbs per serving, and I use that to sweeten my coffee. Or else stevia, but if I eat too much stevia, I can get the poops.

  • Milaandra
    Milaandra Member Posts: 271
    edited June 2015

    Mary, have a big breakfast without the sandwich! Add extra butter. If you're hungry, you may not be consuming enough of those good fats.

    I'm trying to keep to the minimum carb count...20-25 carbs, so that doesn't leave room for much. That's the level they recommend for a cancer ketogenic diet.

    My sister is coming to visit in the summer. It'll be the first time I've seen her since we emigrated 3 and a half years ago. We're going to travel around Scotland and Ireland while she's here, and I know it will be impossible to stick with the eating plan during those three weeks. There are a couple of weekends that may be a little higher in carbs, too.

  • Italychick
    Italychick Member Posts: 2,343
    edited June 2015

    one thing I do is keep macadamia nuts in the fridge. If I get hungry, I eat some. They are pure fat, and a good fat, and satisfy that hunger and crunch urge.

  • MaryJC
    MaryJC Member Posts: 350
    edited June 2015

    I wonder if the erythritol would bother the neuropathy I experience. Right now any sugar does. Even fruits that are too sweet. I need to fast and clear the slate.

  • Italychick
    Italychick Member Posts: 2,343
    edited June 2015

    erythritol is not a sugar, it is a sugar alcohol, and our bodies make it. It is a fermented corn product, so I don't believe it counts as a sugar. I have eaten it and measured blood sugar, and it hasn't done anything to mine.

  • Freygea
    Freygea Member Posts: 300
    edited June 2015

    I find some great recipes on pinterest. I made oopsie bread tonight to go with dinner. My husband has lost 57 pounds in 3 month. I have lost err...12 pounds but that is ok too.


    Spaghetti squash and zoodles are great subsitutes for when you want pasta.


    Something nice for when I get nauseated is to take one chicken cube and a cup of water. let the cube disolve and add one tablespoon heavy cream. It is like cream of chicken soup low carb style. I will add some spring onion or bits of chicken to add a nice change.



  • Italychick
    Italychick Member Posts: 2,343
    edited June 2015

    mmmm, I so want that chicken soup right now. I have made many oopsies, but they fell out of favor at my house when I found a low carb flaxseed bread that has just six carbs in it. And it toasts up super crunchy.

    I also did all the almond flour baking, but that fell out of favor too. One thing I do make is panna cotta with erythritol and stevia, omg so good, and a huge fat bomb. Plus it has protein from the gelatin. You can basically take any recipe on the Internet and replace the sugar with erythritol and stevia. Add fresh berries, omg, to die for

  • Freygea
    Freygea Member Posts: 300
    edited June 2015

    Would it be bad if i told you all i survived off of low carb cheese cake for 2 days? Not sure we can post link but if you google no sugar low carb cheesecake it should come up.


    I actually made it with no sugar and no sugar alcohols since my hubby is also eliminating those in his diet and I did not miss the sugar/sugar sub at all.

  • Milaandra
    Milaandra Member Posts: 271
    edited June 2015

    Freygea, that used to be my favourite breakfast on low carb when I could be bothered making it. :) Now when I need something for a snack, I mix cream cheese with a packet of Trivia and some almond extract. I just found an organic brand, so I'll be checking that out. Here they don't use growth hormones at all, and organic is grass fed, which is a huge bonus. The downside of the UK is that they don't use cream in coffee, only milk, so I can never have one outside of my house. :-(

    I found out the last time that macademia nuts are a trigger food for me...very disappointing!

  • MaryJC
    MaryJC Member Posts: 350
    edited June 2015

    ok I'm sold. Where do I find the sugar alcohols?

  • Milaandra
    Milaandra Member Posts: 271
    edited June 2015

    Just don't eat too much of the sugar alcohols...it can cause tummy upset.

  • Freygea
    Freygea Member Posts: 300
    edited June 2015

    Mannitol is a sugar sub I try to avoid due to the possibility of bloating. It causes gas (it is one of the things they use in prepared snacks to help make you feel full). You will see it in many of the Atkins snack bars etc etc.


    Milaandra- I am going to try your cream cheese and almond for those times when I really want something sweet. Thanks for posting that.


    I also take one egg and blend it with 1 tsp soften creamed cheese, 1/4 tsp vanilla extract, 1/3 teaspoon cinnamon, and then pour into a skillet like a pancake. I do use sugar free syrup and unsalted butter. Fast easy and tasty pancakes. You can add a small amount of sugar sub to the mix but I do not since the syrup is sweet enough.


    I usually get 3 pancakes out of the mix.


    Speaking of gas...lol


    Great way to have cabbage:

    Slice cabbage in circles about 1 inch thick and lay on a parchment papered cookie sheet. Drizzle with sesame oil, salt and pepper. Sprinkle with small amount spiracha or hot sauce if you wish.Lightly cover with aluminum foil and bake at 400 degrees for about 10 mins. Uncover and bake for about 10 mins...


    Mines takes about 20 mins total but just keeping checking..you want the cabbage soft and the edges slightly browned. It is delicious as a side dish . I am not a big cabbage fan but this recipe it soooooooo good.


    ** you can play around with it and add whatever spices and oils work for you.**





  • Italychick
    Italychick Member Posts: 2,343
    edited June 2015

    Erythritol is different than other sugar alcohols. But I would definitely avoid all the other ones. I get mine on Amazon, but health food stores usually have it too.

  • MelissaDallas
    MelissaDallas Member Posts: 7,268
    edited June 2015

    Make sure you get the powdered rather than granulated erythritol. The granulated doesn't always dissolve.

  • Italychick
    Italychick Member Posts: 2,343
    edited June 2015

    Yes I agree. But if you get the granulated, you can put it in a blender and turn it into powder. I have done that before because sometimes the powdered is more expensive.

  • MaryJC
    MaryJC Member Posts: 350
    edited June 2015

    ok ladies I think I know what my issue is. My preference or rather what's easier for me is to have a set of meals that don't require thinking and measuring. I'm not in the space for that. Too busy with my lil man, work, Drs appts and so one. It would help me if I knew what's allowed n what's not. I really don't feel like nor have the time for baking. For example, is this ok keto salad:

    Spinach or romain lettuce, broiled salmon, avocado, boiled egg. Or is that too much protein. If that's cool then id eat that ever day until I find a new meal.

    Guess I just need a list of spirited items that will be ok in Abu combination. Please help. Thanks


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