Re: Ketogenic Diet - Path To Transformation?
Hi all,
First off, I'm grateful for everyone's effort behind what's being done here and how it's done, and I could go on...
. I'd like to share a short recap of my journey.
I've been following dieting guidelines here more or less closely, since going gluten free 3 years ago, and I'm a meat lover by default, so going Paleo was warmly welcomed. Been practicing it for about a year, upping fats, and lowering carbs from 70 > 50, and then switched to 20-30g last may. Yupp, a crappy month of fatigue and related, ensued. Enzymes, milk thistle, AC Vinegar salads helped in upping fat tolerance. When that settled I felt quite fine, except for physical energy reserves, also something that seems to be common. Also, there was considerable weight loss. I went from 95 (pre-gluten free) to 75 kg - made me look somewhat skinny in combo with 1,87m in height (apart from swimming tube belly which didn't fully deflate, even to this day
).
While following this thread I've learned the importance of ratios, protein restriction, exercise, and her holiness the bone broth, amongst other. It was last October that I decided to upgrade to this approach. Switch from previous LC mode was like a light turbulence, a week or so of bowel movement issues, some muscle cramping, palpitations, especially at bedtime. I supplemented with Sodium, Potassium and Magnesium citrate, omega 3. Also, ramped up exercise from occasional to 2x weekly bodyweight and weights for 40 min. At the beginning there was considerable struggle, but it got better, managed to put on 5 kg muscle, so now I'm on the 80 kg body weight. Strength gain goes slowly but measurable, energy/stamina gain is more obvious, and there's enhanced mental clarity also, all in all, definite upgrade! I'm 33 y.o. male, and feel, like 20 yrs younger :D (sans
most the teen issues :P)
However, 2 months into the experiment I had a pretty nasty experience; woke up with severe vertigo, headache, fatigue, vomiting impulse. I barely managed to walk straight. Luckily I quit taking potassium only 2 nights before, intuitively, as it turned out in blood test few hours later, my Potassium level was 5,9 mmol. I was only taking 1x 99 mg K-citrate pill, before bedtime, balancing it with salt, through the day. I am still not sure what caused that imbalance (Hyperkalemia)?, supplemented Potassium itself being main suspect. It did settle down a week later to 4,2 mmol. There was no blood ketone measuring available at the lab, so I can't provide those. All other test values are a testament to KD's optimal-ness (as far as I can tell).
To wrap it; I'm following 0,8g/kg protein, with min. 3:1, most often 4:1 F/P ratio. My primary choice of meat is pork; bacon, jowl!, neck cuts, various sorts of sausages. Usually I eat 2 daily meals, eggs+meats breakfast, meats+kraut/turnips/salad/pickles (sometimes), around 30g protein per meal, 2 cups of creamy bone broth, and a snack on some kind of cured meat, if called for, and also enjoy few cups of buttered tea through the day.
So much for now, it's very-late-lunch/dinner time!