Today was so-so. I definitely paid for yesterday’s over zealousness; I had a super busy day running around and I definitely under ate for my activity level. My energy today only picked-up after my second intake of coconut oil, in the afternoon. On the plus side, I have notice my sinuses are doing very well despite being in a region with high level of pollen and dust. I also came to the conclusion that a little more total monounsaturated fat than saturated fat is a better ratio for me than 50/50. I noticed that on higher monounsaturated fat days I feel calmer, my brain seems to work better, I feel less general inflammation and my digestion is better.
I have found that eating avocados, using bacon fat (rich in monounsaturated fat) and a lot of olive oil was the best way to hit a high number (if you have access to macadamia nuts, they are good too). I eat a big salad every night because it makes it easy to get in so much olive oil. I have found a huge difference in my digestion of protein and fat when I eat raw green vegetables with my meal. Also, I find that they provide the satisfying “crunchy” texture that is missing in a ketogenic diet.
The only caveat with low carb vegetables is that some are considered groitogenic. Goitrogens are substances that suppress the function of the thyroid gland by interfering with iodine uptake. It means that they can slow down your metabolism and hinder weight loss, lower body temperature, lower energy and more. The one we should be careful with (especially woman) are:
- Broccoli Rabe
- Brussels Sprouts
- Collard greens
- Mustard (the condiment) and Mustard Greens
- Pine nut
- Soy-Based Foods
Cooking remove some of the groitogenic compounds.
Today I had: 1Tbs of coconut oil in the morning and 1Tbs in the afternoon mix in with some cocoa powder and a pinch of xylitol and cinnamon. Dinner consisted of 2 big fillets of Haddock (I always eat wild low mercury type of fish) and 225g (8oz) of Cremini mushroom fried in 2Tbs bacon fat and 3Tbs butter, celery sticks with a dip made with 5Tbs of sour cream and a salad made with romaine and 5Tbs of olive oil. Total for today is between 1900-2000 calories.