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 55

I need to eat more slowly now because I get stuffed very quickly. I tried to slow down my eating before, but I thought it was hard. Now, it’s natural. I chew my food really well, I use a small spoon or fork and I only fill it to ¼ – ½ and I take several pause during the meal. It’s easier with purée or soup but I really make a conscious effort to cut small pieces or flake my fish really well. I find my digestion is much better, I have almost no bloating and I sleep better.

Instead of putting all my fat with my protein meal, I slice cold salted butter really thin and I eat small pieces with a knife before and after my meal. I let it melt in my mouth and find it very appetite suppressing.

Another thing I am doing now is I am testing protein. What it means is that I monitor my weight, perceived water retention, joint stiffness and pain when I get up in the morning.

As an example: I had pork tenderloin yesterday. Today I got up and was up 1 lbs (water retention), I felt stiff and a bit like I had too much to drink the previous night (but I didn’t drink). I felt thirsty too. After eliminating the possibility of more salt/sodium than usual or bad seasoning (often sulfites and Monosodium glutamate (MSG) will find their ways into premix spices), I put a little note beside that particular protein as maybe not the best choices for my system (creates inflammation). I will often retest a protein 2-3 times to make sure I eliminate the different variables.

Weight this Morning: + 1.0 lbs

Weight Loss Total (Starting day 45): – 7.2 lbs

I have tried to add ~100 calories per day, since I included back protein. I aim for 55 g of protein (I think it might be a bit low for me, I will reassess in a couple of days) but I increase fat slowly, every day.

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. I had sockeye salmon Dijon mustard with salt and pepper. I had some dandelion leafs too. I had a glass of ginger-lemonade sweetened with xylitol. That’s 975 calories for today.

Sockeye Salmon flaked well and was eaten slowly

Sockeye Salmon flaked well and was eaten slowly

Dandelion helps with fat digestion and liver health.

Dandelion helps with fat digestion and liver health.

Nutritional Ketosis Day 44

Today was an interesting. I had more hunger pangs. I suspect it’s the extra proteins and carbs of yesterday that might be destabilizing my blood sugar. I had to fight it a bit, which was annoying. I feel so peaceful when I don’t fell any cravings and hunger pangs; it makes it very motivating to stick with the plan.

I have tried cutting my calories to 1700 a day. I have a hard time taking in enough coconut fat during the day and have a satisfying dinner. It was hard at 1800, but 1700 something got to give. I tried cutting the coconut fat but I noticed I don’t feel as well on those days.

The candida albican issues with health and weight loss.

I have talk briefly about some health issues I am experiencing (chronic fatigue, constant muscular and joint pain, chronic rhinosinutis and digestive issues) that I have attributed to a Candida overgrowth that was exacerbated by several rounds or strong antibiotics I took some years ago.

Another side effect I have noticed is that whatever I eat or how low my calories are, I cannot lose weight passed a certain point. I also feel more “puffy” than “fat”. I feel that I am retaining an exaggerated amount of water in my tissues (probably why I lost 2 sizes in 6 weeks, ketogenic diet are diuretic).

I am considering starting a coconut oil detox to see if it could help me. I have been taking coconut oil everyday with 8 Tbs (120 ml) as the top of the range and I fell that it has helped me. In order to go higher and keep my calories at a reasonable level I would need to sacrifice more carbohydrate and protein grams, hence the “detox”. I’ll see how I feel about it tomorrow.

Coconut oil Detox: http://coconutoilpost.com/coconut-oil-detox-a-new-year-a-better-you/

Today I had: Coffee, water with apple cider vinegar (with the mother), cayenne pepper and salt. I had 200 ml of coconut milk and 60 g of coconut oil with xylitol in a Roobios chai tea to make a chai Latte. I made ice cubes with crystal light and used them in sparkling water. For dinner I had Merguez with faux-mashed potatoes (cauliflower with butter, salt, pepper and garlic + immersion blender). That’s 1700 calories for today.

Lamb Merguez, fauz-mashed and Dijon.

Lamb Merguez, faux-mashed and Dijon.

Nutritional Ketosis Day 40

Things are ok today. I got up and was so-so energy/congestion wise but I’ve improved throughout the day. My knee, hip, neck and hand knuckle pain hasn’t returned, which is amazing. I am not even 40 years old and most days I was feeling like I was 80, it’s very scary. I definitely have less stiffness in all of my joints. I have taken stairs and walk more, just to test it; no pain at all. I really feel that I am stronger, my immunity is stronger and I feel that the coconut oil has “cleaned” my liver. My digestion is much much better than it was; a huge difference (I think the apple cider vinegar and cayenne pepper has helped too).

I’ve increased my coconut fat. Now I take 8 Tbs of extra-virgin coconut oil and 200 ml (half a can) of coconut milk. That comes up to 1220 calories and 138 g of fat. I have noticed that in order not to go over my current calorie allotment I have leaner dinners 😦 .

I still make my coconut milk shake with the coconut oil/coconut milk mix. Right now it is not an issue with the hot weather we have but, I noticed that I need my milk and oil to be slightly warm in order to make a complete emulsion. An improper emulsion, will separate when you put the shake in the refrigerator. I also noticed that if previously frozen coconut milk is used; it will not make a nice emulsion.

I bought some crystal light. I use in ice-cube form. I usually stay away from that stuff but I will make an exception for now (heat wave). I bought the splenda sweetened one and I limit myself to a packet a day. On the box, you are supposed to mix one packet with 2 cups (500 ml) of water, but I use 3 cups (750 ml) because I find the original recipe too sweet. I have tested it several times and I know that those kinds of things will stall my weight loss, even on a very low-calorie diet like the protein sparing modified fast (psmf) which is very similar to the diet they put bariatric patients on, after their operation.

Today I had: Coffee, water with apple cider vinegar (with the mother), cayenne pepper and salt. I had two matcha-ginger-coconut “milkshake”. I added xylitol and cinnamon to my coffee. I made ice cubes with crystal light and used them in sparkling water. For dinner I had wild salmon with Dijon mustard and a small side of pork rinds. I had 1 mojito in the evening. That’s 1800 calories for today.

Sockeye Salmon, I need the anti-inflammatory compounds right now!

Sockeye Salmon, I need the anti-inflammatory compounds right now!

Nutritional Ketosis Day 37

I am still improving today. I have no pain in my body, two days in a row now, is truly incredible for me. It’s like my sinus, bizarrely, were some kind of linchpin.

I was happy with the nutritional ketosis experiment before, but I did not realize full how much improvement I have. I still had some brain fog/lethargy, but it lifted right after I washed my sinuses with the shampoo/xylitol/salt/water mix (I released a lot of biofilm). A rush of energy, which is still with me, came at the same time and most of my body pain dissipated (I know it sounds like magic!).

From the book: Sinus Relief Now: The Ground-Breaking 5-Step Program for Sinus, Allergy, And Asthma Sufferers by Jordan S. Josephsonbiofilm

Good reference site: http://www.boogordoctor.com/2011/02/5-step-program-to-eliminate-chronic-sinusitis/

To take my oil today, I made a coconut milkshake with 1 cup (250 ml) of coconut milk, 6 Tbs of coconut oil and 2 tsp of xylitol, as a base. I used an immersion blender to  the oil really well. I made two serving and added different spices to each mix (I made one with ginger and the other chocolate). I put the both mixes in the fridge and the oil did not separate from the milk, even after 5 hours. Victory! In the next couple of days, I will make some home-made almond milk and use it as added liquid to get a bigger shake (probably 1 cup coconut milk and 1 cup almond milk and 6 Tbs of coconut oil and xylitol to taste, split in two servings).

I slowly drank the shakes (one at noon, the other at 3 pm (15 h)) and I had no nausea or digestive issues from it. I had no other calorie before dinner. I had some faint hunger, but it happens sometimes with coconut; it is so efficient at lowering blood sugar, it can trigger some hunger. But knowing that, I know it will pass and it doesn’t bother me.

Today I had: Coffee, water with apple cider vinegar (with the mother), cayenne pepper and salt. I had coconut “milkshake” twice today. I added xylitol to my coffee and tea. For dinner I had beef with cauliflower in a red wine reduction. That’s 1800 calories for today.

I dropped the herbs on top of the plate...

I dropped the herb bottle on top of the plate…