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 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.

Nutritional Ketosis Day 56

I’m adding a new product starting today. It is called Glucomannan, and it is a type of soluble fiber that could be beneficial for IBS sufferer. There is not a lot of data yet, so I’m testing it on myself.

It is more or less hard to find. It can be found in capsules or powder form but I will take it in its traditional form which is a type of Asian noodle called Shirataki noodle.

http://en.wikipedia.org/wiki/Shirataki_noodles

http://www.house-foods.com/tofu_shirataki/

After my meal, I felt very full and I couldn’t eat all the food I had planned for the day. I had a couple of cramps, but I think I ate too much noodles for the first time. I had zero bloating, which is exactly what I was hoping for; a good source of fiber that are not too aggressive or irritating for my digestive system.

On the psychological front, they are a very nice addition to a low carb diet. It adds a lot of different meals options that looks more like a regular diet. For the first time, I would suggest using it in a seafood dish because they have a bit of a “fishy” smell. After rinsing the noodle really well in cold water, it becomes barely perceptible. I’ll experiment with different ways to prepare them and will report back.

The digestive Enzymes and Peppermint Oil capsules taken on an empty stomach seem to help. It’s a bit harsh on the stomach/small intestine, but it’s tolerable. I love spicy food and I’ve cut a bit on that to help. Still too soon to declare victory.

Weight this Morning: – 1.0 lbs

Weight Loss Total (Starting day 45): – 8.2 lbs

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. I had shrimps, scallops and tofu shirataki spaghetti noodle with an basil/olive oil/butter/garlic chicken broth. I had a glass of ginger-lemonade sweetened with xylitol. That’s 800 calories for today.

Looks weird, but it's the olive oil/basil that is floating on top, it was simply seafood in a clear broth with noodles.

Looks weird, but it’s the olive oil/basil that is floating on top, it was simply seafoods in a clear broth with the noodle. It was tasty and very filling!

Nutritional Ketosis Day 54

Adding back protein made me feel better and I slept well. I think the coconut detox “shrunk” my stomach; after 3-4 small bites I’m not hungry anymore. I eat really slow and I take a small spoon.

Another thing I noticed it the feeling of being in deeper ketosis. I have zero hunger and constant energy, even after 22-24 hours without any calories. I think there might be some benefits, for some people, to abstain from insulin producing foods (carbohydrate and protein) for a short period. I might repeat the experience at some point.

I started peppermint oil capsules because I have a hard time taking the oregano oil drops (if you have any low carb suggestion to take oregano oil, please share. I will try tomato juice today and report back). I will take the peppermint oil for a month and reassess.

http://www.altmedrev.com/publications/7/5/410.pdf

Weight this Morning: + 0.4 lbs

Weight Loss Total (Starting day 45): – 8.2 lbs

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. I had some pork tenderloin with butter, Dijon mustard and cooking liquid all mashed together with salt and pepper. I also had ginger-lemonade sweetened with xylitol. That’s 900 calories for today.

I feel like I'm having baby food.

I feel like I’m having baby food.

Nutritional Ketosis Day 52, Coconut oil Detox End

I decided to stop the coconut oil experiment per say, mostly because a) I cannot ingest coconut anything in big quantity without nausea b) I decided to start an anti-SIBO protocol c) at some point I’ll have to add some protein back into my diet.

Weight this Morning: – 1.0 lbs

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

I still wasn’t hungry and mostly nauseous.

My anti-Sibo plan for now will be: 2 Tablespoons of warm water in a shooter glass; I add 1 tsp of coconut oil, 1 tsp of garlic infused vinegar and 15 drops of oregano essential oil and swigged it back. I will have this mix 3 times. I also added some enzymes taken first thing in the morning, on an empty stomach and I don’t take anything else for 2 hours (it’s suppose to act as a biofilm disruptor. I will test it and report back with more information, if it works well)

I also had some butter before going to bed, in order to boost calories, settle my stomach and sleep better (but I didn’t sleep well). Definitely too low in calories today, but the nausea was intense enough to prevent me from eating.

Infused vinegar are a wonderful way to add flavor and boost health properties of food (garlic and fresh herbs infused vinegars make wonderful vinaigrettes or add a nice acidity to a dish).  For safety reason, I prefer infused vinegar to infused oil. The vinegar will keep for 6-8 months in the refrigerator.

http://www.ext.colostate.edu/pubs/foodnut/09340.html

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. I had several glass of water with ginger slices (helps with nausea). I had 3 shots of the oregano oil mix and cold salted butter before going to bed. I also drank some Detox tea, to help with elimination. That’s 300 calories for today.