Ketogenic Diet - Powerful Dietary Strategy for Certain Conditions

Re: Ketogenic Diet - Path To Transformation?

H.E. said:

Thank you Psyche, apart from NaCl do you recommend any other mineral supplementation, I would imagine that bone broth contains all the minerals needed except perhaps Potassium.

What interests me is how much weight have you and other thinner types lost since being in ketosis, if any. Or did this weight loss stabilized at some point, or did someone perhaps managed to gain some weight while in ketosis?

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Fwiw I lost about 3-5 kgs and have a weight of about 59kgs at the moment which is underweight according to BMI for about 1.8 points. And it seems to stabilize at this point, but I need more data at this point.

Anyway I personally would suggest doing this experiment, when someone has the time for it (going to bed, put the work away), because it can be exhausting (lack of energy, nausea, brain fog...)

Re: Ketogenic Diet - Path To Transformation?

H.E. said:

Thank you Psyche, apart from NaCl do you recommend any other mineral supplementation, I would imagine that bone broth contains all the minerals needed except perhaps Potassium.

What interests me is how much weight have you and other thinner types lost since being in ketosis, if any. Or did this weight loss stabilized at some point, or did someone perhaps managed to gain some weight while in ketosis?

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I have been using this "reduced sodium" table salt belonging to my housemate. It is 51% KCl, 48% NaCl and some anti-caking agents. I just have a bit in water, though I have been neglecting this recently.

In addition I add celtic sea salt to each glass of broth that I drink. It is very strong tasting, like salt x 2, so I can only use a little. I'm not sure if this is enough, I will try adding more and see how things go.

As far as weight goes, when on protein restriction for a while I dropped from 60kg to around 54-55. Last time I checked after increasing protein again I am up to around 58. I seem to be noticing good changes in body composition now, though this could be subjective. I've remained pretty much zero carb the whole time, not eating any veggies.

Re: Ketogenic Diet - Path To Transformation?

H.E. said:

Thank you Psyche, apart from NaCl do you recommend any other mineral supplementation, I would imagine that bone broth contains all the minerals needed except perhaps Potassium.

What interests me is how much weight have you and other thinner types lost since being in ketosis, if any. Or did this weight loss stabilized at some point, or did someone perhaps managed to gain some weight while in ketosis?

Click to expand...

To answer your question H.E. and about my self experiment, I "only" lost 2kg. I write "only" because at first, I did not know until where I was going. My weight was of 48kg before to start the full KD diet 4 weeks ago. From this moment, my weight stabilized on 46kg. Without have lost any muscles mass, it would be the opposite. I started to gain a mass-muscles even before starting the working-out. Maybe in the next months, I will take again some weight because of an increase of the muscular mass which can increase certainly again a little bit in my case. And the muscular mass is heavier than the greasy mass, so...

Do not forget we all are different regarding this experiment. ;)

Psyche is right, water with salt and fat before or after the exercices looks fine for me too when needed. Which is not especially the case every day. Only when I feel a bit tired (because I did not sleep enough for example). I usually take a big glass of cold water with a tiny spoon of salt (Celtic one) each morning at first of all. And another one if needed during the day.

I hope it helps.

Re: Ketogenic Diet - Path To Transformation?

Gertrudes said:

Prodigal Son said:

I can confirm that, I've been eating a Spanish variety and then an Italian variety, with my breakfast sausages or bacon, since discovering it in Barcelona last autumn.

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Where do you get it from Prodigal Son? So far I have found this site: _http://www.nifeislife.com/lardo-colonnata-sold-500g-pieces-p-947.html although they don't specify which spices are used.

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I got it from Vallebona - I don't recommend it as it contains 'nasties' such as antioxident E, milk and sugar!!! The Spanish variety I got from a shop in Barcelona last year - when we were collecting meat,etc. :)

Re: Ketogenic Diet - Path To Transformation?

Prodigal Son said:

Gertrudes said:

Prodigal Son said:

I can confirm that, I've been eating a Spanish variety and then an Italian variety, with my breakfast sausages or bacon, since discovering it in Barcelona last autumn.

Click to expand...

Where do you get it from Prodigal Son? So far I have found this site: _http://www.nifeislife.com/lardo-colonnata-sold-500g-pieces-p-947.html although they don't specify which spices are used.

Click to expand...

I got it from Vallebona - I don't recommend it as it contains 'nasties' such as antioxident E, milk and sugar!!! The Spanish variety I got from a shop in Barcelona last year - when we were collecting meat,etc. :)

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Maybe we could try to do it ourselves, I was thinking about something like this several days ago...
So, to act my thoughts, I will experiment it in the next days and will tell you how it works... ;)

Re: Ketogenic Diet - Path To Transformation?

This is a really good thread with great ideas and suggestions.

I started resistance exercise twice a week and noticed an increase in appetite. Broth seems to be an effective solution; amazing how inexpensive and easy to make. I've been trying lamb shanks from a local farmers' market, in a crock pot. Some batches with the crock pot on high setting for 8 hours, and some batches with low setting overnight. Sometimes it gels in the fridge and sometimes not. But so far just adding salt and a dash of pepper when reheating to drink, it's very good. For me this seems to be the best way towards the desired fat:protein ratio.

I'm approaching zero carb but not consistently, as we still have lettuce, green beans, and brocolli on some days. And I tried ketone test strips and show moderate at 40 mg/dL, fwiw.

There is less need for ascorbic acid (abdominal noises, etc.), so for the next few weeks will back off this and magnesium citrate, the only ones I use regularly.

My energy levels have fluctuated where some days I feel tired, but other days are ok. Recently I worked 14 hours at the office and figured I would crash or be dead-tired, but was surprisingly fine.

So overall I think I'm seeing what others have reported and look forward to how things progress over the next several weeks.

Re: Ketogenic Diet - Path To Transformation?

Prodigal Son said:

I got it from Vallebona - I don't recommend it as it contains 'nasties' such as antioxident E, milk and sugar!!! The Spanish variety I got from a shop in Barcelona last year - when we were collecting meat,etc. :)

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Oh darn, that was the other site I was looking at.

So, is that the really, as in, reeeaally salty thing we tried to cook?

MK Scarlett said:

So, to act my thoughts, I will experiment it in the next days and will tell you how it works... ;)

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I look forward to hearing from your results :)

Re: Ketogenic Diet - Path To Transformation?

Gawan said:

H.E. said:

Thank you Psyche, apart from NaCl do you recommend any other mineral supplementation, I would imagine that bone broth contains all the minerals needed except perhaps Potassium.

What interests me is how much weight have you and other thinner types lost since being in ketosis, if any. Or did this weight loss stabilized at some point, or did someone perhaps managed to gain some weight while in ketosis?

Click to expand...

Fwiw I lost about 3-5 kgs and have a weight of about 59kgs at the moment which is underweight according to BMI for about 1.8 points. And it seems to stabilize at this point, but I need more data at this point.

Anyway I personally would suggest doing this experiment, when someone has the time for it (going to bed, put the work away), because it can be exhausting (lack of energy, nausea, brain fog...)

Click to expand...

I don't know, but I personally don't have much faith in BMI charts. According to those, since a teenager I have always been underweight, sometimes ridiculously underweight despite how I looked or felt. BMI doesn't account for bone density for example, and that on itself, really skews the results. Nor does it account for your overall body composition, nor lifestyle. All in all, BMI is a very, very generalist standard.

Within the fitness industry an increasing number of personal trainers are recognizing how poor, not to mention misleading, BMI charts can be in accessing someone's true ideal weight.

As to answer your question on weight loss Herr, I can't tell you for sure how much I actually lost. I've been in ketosis for more than a year and only got a scale a few weeks ago, but I would say that similarly to Gawan, around 3 to 5kg perhaps, which for someone slim can be a lot. My weight seems to have been stable for months now, at least the way my clothes fit me has not changed in a while. I am now working on gaining some weight by eating more protein.

Despite all of this, the fact that I felt so much better in ketosis payed off for me any weight loss. It really was worth it, but it took me around 2 months to get fully adapted and surpass the fatigue and brain fog.

On a different note, I have been under the weather over the last two months, 2 courses of antibiotics for something that was apparently viral (for which antibiotics are completely useless) certainly did not help, nor a tendency to stress that greatly disturbed my brain chemistry. The end result is that I would occasionally get a bout of fatigue and headache, two things that are highly unusual to me, but that are now becoming again increasingly rare. Today I had another of such bouts, and having just finished cooking bone broth I had a cup, and Voilá! Gone were the fatigue and headache :) I think that after having taken so many drugs I may be depleted and all the goodies in the broth made the difference.

I'm also suspecting that I'm highly sensitive to caffeine and that black tea may be keeping my brain chemistry off. I'll try, or more accurately, DRAG my very reluctant self away from the kitchen tea cupboard and not have my morning earl grey (a type of black tea)....boy, do I love black tea...

Re: Ketogenic Diet - Path To Transformation?

I can't believe how good I feel. I been drinking bone broth for about 2 weeks now. I thought to say that my mind is clearer. But that doesn't really describe it. It's more like my thoughts are more accessible, crisper, more real. Throughout the day I have a feeling being well, able to enjoy life in all it's subtleties.

This evening I fried the meat and fat I had cut off the bones in my first batch till it was brown and crisp. I ate it while sipping a cup of broth fortified with leaf lard. A deeply satisfying meal.

I, too am concerned about my weight. I weigh about 125lb/57k and am 6'0"/183cm. Very thin, in my perception, anyway.

Sometimes I still feel hunger after eating. I'm going to try eating more while keeping the proper proportion of fat to protein.

For a long time "I" told myself that I didn't have time in my day to cook bone broth. Well, by golly, I do have time. Because it's damned important.

Mac

Re: Ketogenic Diet - Path To Transformation?

Mac said:

Sometimes I still feel hunger after eating. I'm going to try eating more while keeping the proper proportion of fat to protein.

For a long time "I" told myself that I didn't have time in my day to cook bone broth. Well, by golly, I do have time. Because it's damned important.

Mac

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If you still feel hungry, you aren't getting enough fat. When I have my broth I add a heaping tablespoon of lard to it and a teaspoon of butter. Can't stress the need for more fat enough.

Also, can't stress enough the benefits of the broth. And it really is super easy to make in a pressure cooker or crockpot or even just a regular stew-pot. Just cook the bones in water for the appropriate time depending on the pot type, add salt and a bit of black pepper and maybe even some onion and/or garlic powder for a tiny bit of extra taste sensation. It can be cooked in a large quantity once a week and AFTER IT IS COOLED, put into freezer bags by the cupful and frozen. Then you just take it out and heat it up one portion at a time.

Remember: the FAT IS YOUR FUEL while the protein only needs to be sufficient to your weight for purposes of repair and maintenance. Any excess over what the body needs for that will be converted to glucose.

The Bone Broth is loaded with minerals and special elements that make everything work right. PLUS it is an ideal vehicle for getting the fat inside as I just described. If you find your energy is low, have another cup of broth with another tablespoon of lard and spoon of butter (if tolerated). You won't be overloading your system with protein if you have just the broth and fat but you will definitely be filling the tank with the necessary fuel for being able to function at a remarkable level of brain and body capacity.

Re: Ketogenic Diet - Path To Transformation?

Laura said:

Mac said:

Sometimes I still feel hunger after eating. I'm going to try eating more while keeping the proper proportion of fat to protein.

For a long time "I" told myself that I didn't have time in my day to cook bone broth. Well, by golly, I do have time. Because it's damned important.

Mac

Click to expand...

If you still feel hungry, you aren't getting enough fat. When I have my broth I add a heaping tablespoon of lard to it and a teaspoon of butter. Can't stress the need for more fat enough.

Also, can't stress enough the benefits of the broth. And it really is super easy to make in a pressure cooker or crockpot or even just a regular stew-pot. Just cook the bones in water for the appropriate time depending on the pot type, add salt and a bit of black pepper and maybe even some onion and/or garlic powder for a tiny bit of extra taste sensation. It can be cooked in a large quantity once a week and AFTER IT IS COOLED, put into freezer bags by the cupful and frozen. Then you just take it out and heat it up one portion at a time.

Remember: the FAT IS YOUR FUEL while the protein only needs to be sufficient to your weight for purposes of repair and maintenance. Any excess over what the body needs for that will be converted to glucose.

The Bone Broth is loaded with minerals and special elements that make everything work right. PLUS it is an ideal vehicle for getting the fat inside as I just described. If you find your energy is low, have another cup of broth with another tablespoon of lard and spoon of butter (if tolerated). You won't be overloading your system with protein if you have just the broth and fat but you will definitely be filling the tank with the necessary fuel for being able to function at a remarkable level of brain and body capacity.

Click to expand...

Also some tips for people that may or may not have been mentioned:

I found chopping bones in two is easier than you'd think, even with a regular kitchen knife it just takes a few good whacks to shock the bone enough into breaking. Once cut in half this seems to reduce cooking time, they go soft faster, marrow comes out into the broth, and you can use a small thin knife to scrape out the extra marrow when you're done, which is super delicious :D.

I have started also using big meaty, fatty bones. Once it is all cooked, blend together the meat/fat that comes off with the broth, and it makes a really tasty meat soup. Put it in a thermo flask with salt, lard, butter and you've literally got a 'meal in a can' packed with nutrients that you can take anywhere.

The only issue I'm having is that, when I drink only broth, I get this horrible, stale, meaty breath. May have to invest in some xylitol chewing gum or other remedy

Re: Ketogenic Diet - Path To Transformation?

I ran out of bones/broth for a week, which resulted in the following developments: sudden worsening of a rash all over my hands, face, body, and a sudden outbreak of canker sores in my mouth. :( And I was starving the whole week, even though I added more fish oils and lard to what meat I did eat! The bone broth is crucial if you're dealing with multiple health issues....jeepers. (I ran out from bad planning and lack of funds, but things are improving on that end.)

The good news? We were able to get to the butchers Saturday and pick up unsmoked ham hocks, and more beef rib bones. I've made up a fresh batch of broth and am busy slugging it down....the ham hock is a new flavor and wow, does my body want it!

I'll chart how long it takes for things to improve and report....

Re: Ketogenic Diet - Path To Transformation?

Last broth I made was from a cow tail and couple of lamb bones. It was very good. A lot of cartilage in the tail and meat did the deed :)

Also I posted salo recipe in Recipes section. I hope you will find it useful.

Re: Ketogenic Diet - Path To Transformation?

Gimpy said:

I ran out of bones/broth for a week, which resulted in the following developments: sudden worsening of a rash all over my hands, face, body, and a sudden outbreak of canker sores in my mouth. :( And I was starving the whole week, even though I added more fish oils and lard to what meat I did eat! The bone broth is crucial if you're dealing with multiple health issues....jeepers. (I ran out from bad planning and lack of funds, but things are improving on that end.)

The good news? We were able to get to the butchers Saturday and pick up unsmoked ham hocks, and more beef rib bones. I've made up a fresh batch of broth and am busy slugging it down....the ham hock is a new flavor and wow, does my body want it!

I'll chart how long it takes for things to improve and report....

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Sorry to hear about your sudden developments, and I hope you'll be better soon... Maybe it is a part of the diet to clean itself partially by the skin. I would like to be able to help you on this, but I do not know specifically why these happen to you. Are you sure about the quality of your fats and bones? Fwiw.

Re: Ketogenic Diet - Path To Transformation?

Gertrudes said:

I don't know, but I personally don't have much faith in BMI charts. According to those, since a teenager I have always been underweight, sometimes ridiculously underweight despite how I looked or felt. BMI doesn't account for bone density for example, and that on itself, really skews the results. Nor does it account for your overall body composition, nor lifestyle. All in all, BMI is a very, very generalist standard.

Click to expand...

True, I also wondered all the time how they get to it and measure it and since it is an overall thing for all humans (not considering lifestyle etc.).

Gertrudes said:

I'm also suspecting that I'm highly sensitive to caffeine and that black tea may be keeping my brain chemistry off. I'll try, or more accurately, DRAG my very reluctant self away from the kitchen tea cupboard and not have my morning earl grey (a type of black tea)....boy, do I love black tea...

Click to expand...

That's also something I could try and I found out today that my black tea contains 0.4grs of carbs per tea bag, that makes 1.2grs per day . Another brand contains 0.1gr per tea bag.

Laura said:

If you still feel hungry, you aren't getting enough fat. When I have my broth I add a heaping tablespoon of lard to it and a teaspoon of butter. Can't stress the need for more fat enough.

Click to expand...

Sometimes there is a feeling afterwards of not to be able to move again, when I eat much fat and thinking about food afterwards and fat is also not good :). That means I have eaten enough for the time. To have digestive enzymes at hand is important, cause eating much fat it is likely to take three tablets over some hours after eating.

Laura said:

Also, can't stress enough the benefits of the broth. And it really is super easy to make in a pressure cooker or crockpot or even just a regular stew-pot. Just cook the bones in water for the appropriate time depending on the pot type, add salt and a bit of black pepper and maybe even some onion and/or garlic powder for a tiny bit of extra taste sensation. It can be cooked in a large quantity once a week and AFTER IT IS COOLED, put into freezer bags by the cupful and frozen. Then you just take it out and heat it up one portion at a time.

Click to expand...

Great tip using bags and putting the broth in the freezer, because I'm sometimes afraid making too much and was concerned that it gets foul with the time.