Nutritional Ketosis Day 66

I took a couple of days off the blog; I started a new candida albican detox and it has been kicking my butt! I have been doing good diet wise but I have felt off because of the detox symptoms.

I took the opportunity to look back at my data and research more ways to fine-tune my diet, especially because I want to lose a bit more body fat.

I noticed that, even at a low-calorie level, I have been bouncing around the same 5 pounds. I think that my current diet set-up is perfect for maintenance but I think I need to adjust my macro slightly in order to burn more body fat.

The great advantage now is that I am fully keto-adapted. Hunger or energy “bonk” haven’t been an issue for several weeks, so I feel I have more liberty to play with macro percentages, as long as I keep my carbohydrates low.

I have read about an observation about a small percentage of low carb dieters; even at lower calorie than maintenance, the burning of body fat becomes hindered when a lot of dietary fat is consumed.

For the next 10 days I will bump up my protein and lower my fat, but I will keep the same amount of calories. I won’t go lower than 50-60% fat; I want to make sure I stay in ketosis. We will see if I can accelerate body fat burning that way.

Today I had: Water with apple cider vinegar (with the mother), cayenne pepper and salt and sparkling water. I also had some black tea sweetened with xylitol. I had eggs, tuna and salami with pumpkin seeds and sriracha sauce. That’s 950 calories for today.

Higher protein meal

Higher protein meal, less added fat.

Psyllium husks left in diet juice for an hour... reminds me of applesauce.

Psyllium husks left in diet juice for an hour… reminds me of applesauce.

Some meals I had on my two days off:

Prosciutto, nuts with salt, spices and butter/olive oil.

Prosciutto, nuts with salt, spices and butter/olive oil.

Ketogenic mock cornbread with butter and a whole chocolate bar!

Ketogenic mock cornbread with butter and a whole chocolate bar!

 

Advertisements

Nutritional Ketosis Day 63-64

I decided to have a couple of vegetarian days; no specific reason, just felt like it. I had the same amount of protein grams than usual, just different sources.

I was hungry early and decided to make a warm bowl of spicy nuts with butter/olive oil.

I just toast the nuts/seeds in a dry pan for a couple of minutes, and then remove. I put the butter or oil with the spices and salt let it toast for 2-3 minutes and add back the nuts to coat. It’s delicious. I like to add cayenne pepper, smoked paprika and salt. Cumin/cayenne/cinnamon/salt is good too (you can add a bit of stevia or xylitol for a sweet and savory mix).

Pumpkin seeds are good and have anti-parasitic properties!

Pumpkin seeds are good and have anti-parasitic properties!

Weight this Morning: Day 63: – 0.4 lbs / Day 64: – 1.4 lbs

Weight Loss Total (Starting day 45): Day 63: – 5.2 lbs / Day 64: – 6.6 lbs

I had, for both days: Water with apple cider vinegar (with the mother), cayenne pepper and salt and sparkling water. I also had some black tea sweetened with xylitol and plain black coffee. I had a bowl of almonds and pumpkin seeds with some smoked paprika, cayenne, salt and butter at around 2 pm (14 h). For dinner, I made low-carb bread with flax meal, psyllium husks, chia seeds and hemp seeds with butter and sriracha sauce. That’s 1500-1600 calories.

I added some herbs to make a low-carb focaccia.

I added some herbs after taking the picture to make a low-carb focaccia.

Nutritional Ketosis Day 62

I am trying different brands of psyllium. I started with one brand of psyllium powder and I did well. I switch to a whole psyllium husk brand I bought at a health food store. I started to have problem right from the first dose. I went out and bought another brand (and it was cheaper!), and I seem to be doing better on it (but too soon to tell definitively).

I read that there is different quality in psyllium. Apparently, as a general rule the paler, the better. Coincidentally, I can see that the one that seem to be harsher, more grainy and irritating is the darker one. The one that I just bought is almost pure white and is very fluffy, without any grits.

Difference in color. The right one is the paler, better one. Both were sold as Plantago Ovata.

Difference in color. The right one is the paler, fluffier, less irritating, better one. Both were sold as Plantago Ovata.

Weight this Morning: + 4.4 lbs

Weight Loss Total (Starting day 45): – 4.8 lbs

Pork will be definitely out of my diet for a while; almost 4.5 lbs up is a lot of inflammation!

Today I had: Water with apple cider vinegar (with the mother), cayenne pepper and salt. I also had some black coffee. For dinner I had some yogurt and frozen berries; my irritated tummy didn’t want anything else…

 

Nutritional Ketosis Day 61

I am still experimenting with including more fibers into my diet. I will not consume the glucomannam, in the form of pasta, in the next couple of days and I will replace it with romaine lettuce with olive oil. I know that I do well with romaine and I want to isolate the psyllium as a fiber source.

I am currently taking 2 Tbs (10 g) per day. I mix it with 1 cup (250 ml) of diet juice (2 g of carbs) and ½ cup (125 ml) of water and I let it sit on the counter. The mix takes a similar texture to applesauce. I eat it slowly with a tall glass of water.

I’ve had mix results with fiber experimentation; yesterday, after dinner, I felt like a big blimp.

I suspect that pork will be voted off the island (tonight is my confirmation test; if tomorrow morning I have a big increase in weight I won’t eat it anymore) and psyllium is next in-line.

Weight this Morning: 0.0 lbs

Weight Loss Total (Starting day 45): – 9.2 lbs

Today I had: Water with apple cider vinegar (with the mother), cayenne pepper and salt and sparkling water. I also had some black tea sweetened with xylitol. I had some curried pork tenderloin and tofu-shirataki spaghetti noodle with a coconut milk, coconut oil and butter sauce. That’s 1000 calories for today.

Pork, low carb noodles, curry, ginger, basil in coconut milk.

Pork, low-carb noodles, curry, ginger, basil in coconut milk.

Nutritional Ketosis Day 60

I LOVE spices. For me spices make a meal, period. You can have the same basic meal, but by changing the spices and herbs combination, you get completely different experiences.

Spices and herbs are also nutritional powerhouse; they are recognized for their antioxidant power and anti-inflammatory properties. Some of them are even used for medicinal purposes and to stimulate the immune system.

Weight loss potential of spices to boost metabolism and promote satiety, is also documented. For example, capsaicin in peppers is believed to have metabolic boosting properties (ginger too, boost metabolism). In addition, if the food you eat is flavorful and satisfying, there is a good chance you will eat less and consume fewer calories.

I like to make my own seasoning mix, because I know that there are no sulfites and preservatives and premixed spices makes the cooking less complicated and time-consuming. I often skip the salt and add it when I cook.

Cajun seasoning is a good basic one to keep around. It can be used on anything: kale chips, any meats, fish and seafood and can be even mixed with Greek yogurt to make a dip for crudités.

Recipe #1 (original, boost metabolism, very hot)

1/4 cup (60 ml) salt

1/4 cup (60 ml) cayenne

1/4 cup (60 ml) paprika

1/4 cup (60 ml) garlic powder

1/4 cup (60 ml) ground black pepper

2 tablespoons (30 ml) onion powder

2 tablespoons (30 ml) dried oregano

2 tablespoons (30 ml) dried thyme

 

Recipe #2 (modified, super anti-oxidant, milder)

30 ml (2 tablespoons) paprika

15 ml (1 tablespoon) ground bay leaf

15 ml (1 tablespoon) onion powder

15 ml (1 tablespoon) dried basil

15 ml (1 tablespoon) dried oregano

15 ml (1 tablespoon) dried thyme

5 ml (1 teaspoon) garlic powder

5 ml (1 teaspoon) cayenne pepper

Salt and pepper

I use a lot of spices on my food and the mixes are fairly hot to some people, use less cayenne for milder taste. Garlic and Onion are High FODMAP (fermentable = gas/bloating) so you can replace it with chives if you want. I sometimes put all the spices in a clean coffee grinder and reduce to a fine powder.

Weight this Morning: + 0.2 lbs

Weight Loss Total (Starting day 45): – 9.2 lbs

Today I had: Water with apple cider vinegar (with the mother), cayenne pepper and salt and sparkling water. I also had some black tea sweetened with xylitol. I had some blackened Cajun Haddock (again, but it’s so good!) with sriracha sauce and tofu-shirataki spaghetti noodle with an olive oil/butter sauce. That’s 900 calories for today.

Cajun seasoning is delicious with white fish.

Cajun seasoning is delicious with white fish.

Nutritional Ketosis Day 59

I’m still in the process of increasing low fermentable fiber. I am aiming to get to 10 g per day (about 2 Tbs of 100% blond psyllium seed husk), which is the smallest effective dosage of psyllium I have seen in studies on fiber and Irritable Bowel Syndrome (dosage in studies were between 10-30 grams of blond psyllium (Plantago ovata) seed husk in two to three divided doses daily). I added a small amount of slippery elm too (about ½ teaspoon). So far my tummy seems to handle it; just a bit of pinching in the pipeline. I make sure I drink a lot of water and I take magnesium citrate before bed. Peppermint oil capsules and tea is a godsend to take care of bloating. I feel optimistic; I haven’t been this well in a while.

Weight this Morning: + 0.4 lbs

Weight Loss Total (Starting day 45): – 9.4 lbs

Today I had: Water with apple cider vinegar (with the mother), cayenne pepper and salt and sparkling water. I also had an herbal tea and some black tea sweetened with xylitol. I went out for dinner. I had a vegetable soup, a chicken skewer with a salad (no onion), a couple of pieces of white potatoes with loads of butter. I had a glass of red wine too. When I got home I had my psyllium and slippery elm with tons of water (I should have taken it before eating). I took some peppermint tea and peppermint oil capsules before going to bed.

Nutritional Ketosis Day 58

I have kept my daily intake of carbohydrate and fibers very low, especially in the last couple of weeks. The issue I have with fiber is that either they will ferment in my small intestine and create bloating/cramping or it’s too harsh and irritate my already delicate/inflamed gut lining and create pain/blockage. By keeping carb/fiber low, I have controlled most of the symptoms, especially if I keep FODMAP low. But I don’t just want to control symptoms, I want to heal.

FODMAP: http://onlinelibrary.wiley.com/doi/10.1111/j.1440-1746.2009.06149.x/full

FODMAP lists: http://cassandraforsythe.com/blog/Complete+FODMAP+List+For+a+Happy+Gut

Printable: http://livinghappywithibs.files.wordpress.com/2013/07/low-fodmap-foods-to-enjoy-20130708.jpg

When I started the shirataki (pasta made with glucomannan) I immediately felt better and had a boost of energy, but I had a bit of bloat. Since starting the enzymes and peppermint oil capsules, I feel like I need a “mechanical” form of cleaning and the need to increase intestinal motility. I need to figure out a way to increase fiber. Finding the right fiber supplement for SIBO/IBS is very personal and finding what works means trial and error. What I’m looking for in a fiber supplement is low fermentation and not too harsh/aggressive.

Today I started a very small dose of psyllium powder (I had trouble with psyllium before, so I’m very careful). If you go that route, make sure it’s fairly pure; additive like malodextrin are fermentable. I will try some slippery elm too, when I get a chance to go get some. Also adding fiber means increasing water and just to be on the safe side, I’ve increased my magnesium citrate to keep more water in the intestines.

Weight this Morning: – 2.2 lbs

Weight Loss Total (Starting day 45): – 9.8 lbs

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. A coffee and black tea sweetened with xylitol. I had some blackened Cajun Haddock and tofu-shirataki spaghetti noodle with an olive oil/butter/garlic/ sauce. That’s 950 calories for today.

Delicious way to prepare firm white fish.

Delicious way to prepare firm white fish.