Re: Ketogenic Diet - Path To Transformation?
I haven't posted anything significant in a while, but I'll start with the most important, being the Ketogenic diet. I didn't follow the thread in the beginning, so I missed the experiments by a month. So I started the last full week of September, which makes it four months for me.
I've read all of the main articles, and most of the linked pages. I'm just a few pages behind now. I didn't start keto, IF, and resistance exercise until I was a few tens of pages into the thread. I shoot for the 3:1 to 4:1 ratio of fat to protein. I go for the .8 g/kg body weight of protein, although I think I get more (will explain below) . I eat ground beef or pork for my protein, sometimes sardines. Occasionally chicken or beef liver. I'm under 10 carbs counting tea and supplements, probably about 5 usually. If I put xylitol in my tea that really adds up at 4g per tsp. I put some herbs on my food occasionally and that's probably the bulk of the carbs, in addition to the few from liver. I've tried nuts and eggs as well. I'm a little sensitive to both.
I take Vitamin C, kelp, Magnesium, Potassium, cod liver oil, and salt my food/water. I also take Vitamin D, B-6, and green tea because I've had what I think are kidney stone attacks. I get a sharp pain for 10-20 seconds in my right groin area just below the pelvic bone, or in my bladder. I take apple cider vinegar and lemon juice when I get a pain. Though I've never seen any blood or stones come out.
And of course I do bone broth as well. Marrow bones from lamb or beef, and I didn't really like oxtail. It had a lot of this bad tasting and unpleasant textured brown stuff. Sometimes my pressure cooker (I cook it for 3 hours on low after the initial boil) will start foaming and spilling the contents everywhere through the outlet where the steam comes out. I've tried soaking the bones the night before, and it seems to work, but it still foamed over when I did it once. So I just deal with it, and it's happened up to three times per broth batch.
I do resistance exercise usually three times per week, sometimes two. I think I might try going to two times, to get more rest. Because I have been pretty fatigued. In fact, I'm quite disappointed in my exercise experience. I do 20-30 minutes total with the 1 minute of exercise followed by two minutes off. And in four months I haven't been able to add more weights! Sometimes I have actually went a little lower in weights because I was fatigued that day and didn't have the strength. Maybe I'm just not one who builds muscle, I don't know? I do sometimes feel energized after working out, but lately it seems I just get a headache afterward. I'm stuck at around 40-50 pounds of weights, so 20-25 pounds because the machines use both arms. I've skipped doing the leg machines because I have something going with my left shin that makes it hurt when I stand or exert pressure on it for a prolonged period of time.
I do my intermittent fasting on Tuesdays. Basically I just skip lunch, and this makes for a 12 hour fast. I don't stress for food or anything during the day. But dinner seems to be a little more appreciated after the half day.
So that's my description, now onto some hang ups. I'll make another thread for the shin pain. I want to say the "kidney stone" problem is minor and resolved, but I actually had a pain about an hour and a half ago. So I drank some ACV and lemon in water. I mentioned my less than desirable results with the exercise, including fatigue and no increase in weight lifting ability.
But for the broth, I really don't know how to calculate the protein. I eat about 250-300 grams of broth for dinner. Some sources online say it is 10% protein, which would make my meal 25-30 grams. I put some beef or pork, and some marrow into the mug I eat it in. So this is why I thought maybe I was getting too much protein. I was eating 24 grams for breakfast and lunch, making 48, and my target for .8 g/kg is 53 grams. So that left only 5 grams for dinner. I'm now doing 20 grams protein for the first two meals, leaving 13 grams for dinner. I'm hoping my medium sized mug of broth is more like 5% protein, which would make it less than 15 grams of protein. I guess I add about three quarts of water and four pounds of bones (two pounds are from the previous week).
I also note that I've had a little more acne, especially on my face. It seems I was pretty clear skinned before. Not sure if I should increase carbs or lower them. I've done zero carbs, or close to, because the supplements have a little. Or in other words, just salting my food and no spices. And that was for a week or two, no problems that I recall.
So with the fatigue in exercising and the broth issue, I decreased my protein and broth amount. This made me more fatigued when working out, so I tried to eat more protein. That didn't work either, so I am just shooting for .8 g/kg, even with the uncertainty of the broth protein.
Another hang up is the liver pate. When I made it, I always got diarrhea. I did it close to the recipe that was posted. And I carefully measured the protein and fat, so I don't know why I had such loose stools. I know the simple answer is just add less fat. But since then I've just fried the liver and cut it into little bits when I make it. Then I just add about 55g of fat when I eat it. And a question I have is: do we need to be eating liver? Because I haven't made it every week. Just a few weeks actually. And I would think that without taking a multi-vitamin that the organ meat would be the main source of the vitamins, rather than whatever is in just ground meat and bone broth.
I think that's everything I wanted to cover. Sorry for the long post.
I haven't posted anything significant in a while, but I'll start with the most important, being the Ketogenic diet. I didn't follow the thread in the beginning, so I missed the experiments by a month. So I started the last full week of September, which makes it four months for me.
I've read all of the main articles, and most of the linked pages. I'm just a few pages behind now. I didn't start keto, IF, and resistance exercise until I was a few tens of pages into the thread. I shoot for the 3:1 to 4:1 ratio of fat to protein. I go for the .8 g/kg body weight of protein, although I think I get more (will explain below) . I eat ground beef or pork for my protein, sometimes sardines. Occasionally chicken or beef liver. I'm under 10 carbs counting tea and supplements, probably about 5 usually. If I put xylitol in my tea that really adds up at 4g per tsp. I put some herbs on my food occasionally and that's probably the bulk of the carbs, in addition to the few from liver. I've tried nuts and eggs as well. I'm a little sensitive to both.
I take Vitamin C, kelp, Magnesium, Potassium, cod liver oil, and salt my food/water. I also take Vitamin D, B-6, and green tea because I've had what I think are kidney stone attacks. I get a sharp pain for 10-20 seconds in my right groin area just below the pelvic bone, or in my bladder. I take apple cider vinegar and lemon juice when I get a pain. Though I've never seen any blood or stones come out.
And of course I do bone broth as well. Marrow bones from lamb or beef, and I didn't really like oxtail. It had a lot of this bad tasting and unpleasant textured brown stuff. Sometimes my pressure cooker (I cook it for 3 hours on low after the initial boil) will start foaming and spilling the contents everywhere through the outlet where the steam comes out. I've tried soaking the bones the night before, and it seems to work, but it still foamed over when I did it once. So I just deal with it, and it's happened up to three times per broth batch.
I do resistance exercise usually three times per week, sometimes two. I think I might try going to two times, to get more rest. Because I have been pretty fatigued. In fact, I'm quite disappointed in my exercise experience. I do 20-30 minutes total with the 1 minute of exercise followed by two minutes off. And in four months I haven't been able to add more weights! Sometimes I have actually went a little lower in weights because I was fatigued that day and didn't have the strength. Maybe I'm just not one who builds muscle, I don't know? I do sometimes feel energized after working out, but lately it seems I just get a headache afterward. I'm stuck at around 40-50 pounds of weights, so 20-25 pounds because the machines use both arms. I've skipped doing the leg machines because I have something going with my left shin that makes it hurt when I stand or exert pressure on it for a prolonged period of time.
I do my intermittent fasting on Tuesdays. Basically I just skip lunch, and this makes for a 12 hour fast. I don't stress for food or anything during the day. But dinner seems to be a little more appreciated after the half day.
So that's my description, now onto some hang ups. I'll make another thread for the shin pain. I want to say the "kidney stone" problem is minor and resolved, but I actually had a pain about an hour and a half ago. So I drank some ACV and lemon in water. I mentioned my less than desirable results with the exercise, including fatigue and no increase in weight lifting ability.
But for the broth, I really don't know how to calculate the protein. I eat about 250-300 grams of broth for dinner. Some sources online say it is 10% protein, which would make my meal 25-30 grams. I put some beef or pork, and some marrow into the mug I eat it in. So this is why I thought maybe I was getting too much protein. I was eating 24 grams for breakfast and lunch, making 48, and my target for .8 g/kg is 53 grams. So that left only 5 grams for dinner. I'm now doing 20 grams protein for the first two meals, leaving 13 grams for dinner. I'm hoping my medium sized mug of broth is more like 5% protein, which would make it less than 15 grams of protein. I guess I add about three quarts of water and four pounds of bones (two pounds are from the previous week).
I also note that I've had a little more acne, especially on my face. It seems I was pretty clear skinned before. Not sure if I should increase carbs or lower them. I've done zero carbs, or close to, because the supplements have a little. Or in other words, just salting my food and no spices. And that was for a week or two, no problems that I recall.
So with the fatigue in exercising and the broth issue, I decreased my protein and broth amount. This made me more fatigued when working out, so I tried to eat more protein. That didn't work either, so I am just shooting for .8 g/kg, even with the uncertainty of the broth protein.
Another hang up is the liver pate. When I made it, I always got diarrhea. I did it close to the recipe that was posted. And I carefully measured the protein and fat, so I don't know why I had such loose stools. I know the simple answer is just add less fat. But since then I've just fried the liver and cut it into little bits when I make it. Then I just add about 55g of fat when I eat it. And a question I have is: do we need to be eating liver? Because I haven't made it every week. Just a few weeks actually. And I would think that without taking a multi-vitamin that the organ meat would be the main source of the vitamins, rather than whatever is in just ground meat and bone broth.
I think that's everything I wanted to cover. Sorry for the long post.