Ketogenic Eat-Along

I am going back to Keto for a while. I'm glad to see the activity on the thread. I gained 5 lbs as my 80/20 Paleo diet when to more like 70/30 or 65/35, so I'm back to low low carb until I lose it. Down 2 lbs so far.

Solfeo you have done your research and it has worked for you. I agree with you that there seems to be no danger in long term keto, although I suppose that could be individual. Taubes believes that some people cant' tolerate one apple, and shows in his book that people were on total fat and protein for two years with no harmful effects. Nevertheless, it is hard to step out and say I'm choosing this even though it goes against conventional wisdom. And I chuckled about the people telling you your diet is wrong while they are still overweight and you are 150 lbs lighter! Been there. I can't tell you how may times people have told me Paleo is bad for you and fasting is bad for you. Well its the only thing that dropped my post-baby weight after 17 years of trying conventional wisdom. I agree on the added fat approach to being vegetable just to be safe, or maybe it is good enough to go with grass-fed butter, grass-fed beef, etc. It seems like that or organic sources of plant fat would be safe.

The one item of curiosity I have about the ketogenic diet is the microbiome. I personally think we may want to eat enough vegetable matter and fermented food to support the good bacteria.

Chloesmom, when I am eating well, any sugar will cause my heart to beat fast in a disturbing way. I'm not sure which part of feeling awful you are referring to, but perhaps it was the cheesecake. If you check your post-prandial glucose after a non-keto meal, you can tell which foods you are most sensitive to. I've done this and found that a bagel and a waffle cheat were my worst reactions.

It's so true that how you feel after eating certain foods is the best indicator of whether you can personally tolerate them or not. I get heart palpitations if I eat more than small amounts of wheat. I also remember feeling lethargic after high starch meals, and I'm half-Italian and half-Irish, so I've had a few carbs in my day. But even knowing that, I still didn't realize my diet was making me feel worse in many other more subtle ways. It wasn't until I regained my health that I had something to compare it to. I don't remember feeling this energetic even as a kid and no one is more surprised by this transformation than this nearly 53-year-old woman.

That's another thing I tell diet skeptics: You don't even know how bad you feel because you're used to it. These inflammatory foods are doing damage whether you think you feel it or not, and the only way to tell the difference is to try it for 30 days. I'm not sure I have persuaded a single soul. I don't even think it's necessary to go full keto to get the benefits of an anti-inflammatory diet. My pain is also gone and I used to live in constant pain.

Keto does create additional carb sensitivity issues though, which is why our blood sugar can get so stubborn after a cheating episode. It won't bounce back within a few hours like it would in someone who is not keto adapted. It can take from 1-3 or even more days to go back to normal. It's a normal glucose-sparing state that the body goes into on very low carb diets, and it is reversible by eating 50-150 carbs for three days, assuming you are not diabetic. Here is an article by Doc "Muscles" Nally on the phenomenon of physiological insulin resistance. He doesn't see it as particularly dangerous, and when I do trigger one of these glucose-sparing episodes it doesn't kick me out of ketosis. Last time I accidentally ate something I reacted to, my blood ketones remained at 1.8 and above with blood sugar of 99 at the same time. It might be safe for people who haven't had cancer, but I don't like living that high for extended periods of time because I don't know the full effect, which is why I try not to cheat.

Chloesmom, if you are not already, I highly recommend tracking your blood sugar with a home meter as an additional way to monitor your program. Get to know your fasting blood glucose numbers and test before and after meals for awhile to identify your personal triggers.

thank you again! So much to learn, but your info has been invaluable

just read his article. What I think I had was a hangover from the carbs as that is how I felt. Headache, belly ache diarrhea. The works!

I have been enjoying this healthy ranch dressing lately after tiring of vinaigrettes. I like the Chosen Foods brand of avocado oil mayo. It is more expensive
than regular mayo, but most mayo (and most salad dressing) is made with
soybean oil, which is inflammatory. Plus I avoid soy for the cancer.

Non-dairy Anti-inflammatory Ranch Dressing

1/2 cup of avocado oil mayonnaise

2 Tbsp coconut milk

1 Tbsp Braggs apple cider vinegar

1 tsp dried parsley, or 2 tsp fresh

1/2 tsp dried dill, or 1 tsp fresh

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp salt

Cracked black pepper to taste

I mix it all together in a glass measuring cup, then pour it into a glass bottle and shake. Makes a little more than half a cup, and will last several days in the fridge. I call it coconut ranch because there is a very slight coconut flavor from the milk. It tastes great and very buttermilk ranch-like, and you stop noticing the coconut when you get used to it.

Hi all. So glad to have found this group. I did keto for about five weeks before getting a case of flu and I just got back on the plan. I missed eating that way.

Have been alternating between MCT oil nd plain coconut oil with Irish butter in my coffee. The oil in my coffee keeps me from getting hungey at 10 AM. I used to struggle to get though tge morning when my carboriffic breakfast madr my sugar spike and crash. Now i forget it's time too eat lunch. This has resulted in losing the wt i gained on letrozole.

it's suppossed to be good for your brain Maybe use for salad dressing?

Started Keto today...I am not hungry but am already becoming aware of how I have mindlessly grazed throughout the days...haven't today but every time I think about heading to the kitchen it hits me.  Anyway, looking forward to getting into a groove with this.

8 months since I did keto. Stuck with it fo 4 months to lose the weight gained on letrozole. Now have stayed low carb and kept it off. Cheated twice and regretted it. Had a bagel in Feb and sick as a dog later that day. Sticking with the program!

"A ketogenic diet is high in fat, moderate in protein and extremely low in carbs (8). As carbs are reduced and fat is increased, the body enters a metabolic state called ketosis. " This is what google is giving info. Can anyone suggest me whether this process is good for a man weighing 105 kg. Please reply so that i can proceed further...

Hi everyone! Hope you are all doing well on your program! I'm maintaining my 153 lb. weight loss without too much effort by staying keto.

I just discovered another version of the famous "One Minute Muffin" that to me surpasses all others in terms of texture. It tastes just like a soft moist cupcake. I thought I made it up but when I looked online I found similar recipes. There are so many possible variations.

Almond Butter Microwave Cupcake

1 egg

2 Tbsp Swerve Sweetener

2 Tbsp creamy almond butter

1/2 tsp baking powder

couple shakes of salt

Mix it all well in a coffee mug, and microwave until it's done. In my weak microwave it takes 1 minute 40 seconds, but it could be more or less. It does take longer than the similar recipe made with nut flours or flax. Tastes best if you let it cool for at least 15-30 minutes before eating because it is more doughy when hot.

Here's the nutritional info, which assumes use of Swerve for the sweetener and natural almond butter with no additives. It would work with any nut butter or sweetener.