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.

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Nutritional Ketosis Day 50, Coconut oil Detox Day 6

Yesterday, I had 1800 calories with the coconut milk + oil mix and it was difficult to get all the calories in. Today, I tried my best and the most I could get in was 10 Tbs of oil with 200 ml of coconut milk. I could have water faster today and I would have been fine with no hunger. I have never experience this level of “totally not hungry at all”.

I’m actually a bit shocked that I am losing weight this far into the ketogenic experiment. Now I wish I started monitoring my weight from day 1 of the nutritional ketosis experiment.

My conclusion for now is that at 20 g of total carbs and 60-70 g of protein per day might create too much insulin release, for me, to allow significant utilization of stored fat. Or it could be the detoxification produce by the coconut oil, or both. Or something else.

Weight Loss this Morning: – 1.4 lbs

Weight Loss Total (Starting day 45): – 7.8 lbs

My symptoms for today were: A small headaches and earache. I feel that my ear is slowly getting better. The nausea is getting stronger everyday and I had bloating in the small intestine region and some spasms. I had a tummy ache during the night, and felt some acidity. Weird. I had good energy today and no hunger.

I decided to increase my sodium by the end of the day, to see if it could help with the nausea, it did, instantly. I will increase the amount of salt I put in my water (I make a pitcher of water with salt, apple cider vinegar, lemon juice and cayenne pepper in the morning to drink during the day).

I found an interesting quote about sodium and adrenals/cortisol:

“You see, on a relatively low carb diet, unless you take in more salt, blood volume shrinks. The body then responds to this dehydrating by making more adrenalin and other stress hormones. Including raising cortisol.” Stephen Phinney, MD, PhD

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. I premixed, with the immersion blender: 200 ml of coconut milk and 10 Tbs of coconut oil with 4-5 drops of vanilla extract, xylitol and stevia. I divided the resultant sweetened “milk” in 2 equal portions and made with it: a Coffee Latte with cinnamon at 4 pm (16h) and ate the plain milk/oil at 8 pm (20h). I also drank some Detox tea, to help with elimination. That’s 1550 calories for today.

 

Nutritional Ketosis Day 49, Coconut oil Detox Day 5

I am learning so much about my metabolism since starting this experiment and even more since starting the coconut oil detox. Yesterday, I ate much lower calorie than usual (a lot less fat) but with more total carbs and protein, and I lost the least amount of weight. Perhaps it is a coincidence. I will go back to two days of coconut milk with oil at 1700-1800 calories to see what’s going to happen.

Weight Loss this Morning: – 0.8 lbs

Weight Loss Total (Starting day 45): – 6.4 lbs

My symptoms for today were: A small headaches and a very bothersome earache. I had good energy today. I had a bit of nausea and no hunger. I had a hard time eating all the oil; I might go down to 11 Tbs tomorrow. As I get even deeper into ketosis, I seem to have a harder time ingesting all my calories without getting nauseous.

I’m starting to see a pattern in my weight loss, from this experience and past experiences.

It seems that if I cut calorie too much and/or exercise excessively, or I am being too strict with intermittent fasting, my metabolism will quickly slow down to adapt to what is perceived as starvation; I become cold, lethargic and I will become very hungry. Even if I hit my goal size/weight I will have a though time maintaining it.

If I create a modest calorie deficit, cut carbs to a minimum and cut protein enough to lower my insulin to allow utilization of body fat (carb and protein release insulin, and insulin block lipolysis), I will lose more and without hunger. Cutting carbohydrates is easy but I think the tricky part is to find the right protein number for each person. I think it is highly variable and depends on a lot of factors.

I think that modulation of hormones has a bigger impact on body composition than simply counting calories. Calorie count but, depending of your personal hormonal milieu (and probably state of mitochondria), calories will be directed differently (fat storage, muscle/tissue building/repair, extra energy/heat etc).

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. I premixed, with the immersion blender: 200 ml of coconut milk and 12 Tbs of coconut oil with 4-5 drops of vanilla extract, xylitol and stevia. I divided the resultant sweetened “milk” in 2 equal portions and made with it: a Coffee Latte with cinnamon at 2 pm (14h) and a Chai Rooibos Latte at 7 pm (19h). I also drank some Detox tea, to help with elimination. That’s 1800 calories for today.

Nutritional Ketosis Day 48, Coconut oil Detox Day 4

I was super nauseous in the early morning and I couldn’t eat anything until 3 pm (15 h). I did forgo the oil and I had a box of creamed coconut instead (it has more carb and protein).

Weight Loss this Morning: – 1.2 lbs

Weight Loss Total (Starting day 45): – 5.6 lbs

My symptoms for today were: A small headaches and a lot of earache. Most of the sinus congestion has subsided, but I still have congestion in one of my ear. I had good energy today, despite not being 100%. I had nausea in the first half of the day and no hunger.

I noticed that I sleep extremely well and I’m rested in the morning. I am known to have difficulty falling asleep at night because of a racing mind. On this really high fat diet, my brain is very calm and I fall asleep quickly. If I wake up at night, I will fall back asleep quickly, which is new for me. I noticed a difference from pre ketosis low-carb to nutritional ketosis at 75-85% fat and I noticed an even bigger difference now at 90-95% fat. Interestingly, it is the benchmark fat level to treat epileptic patients.

I tried taking fish oil at different time during the day and find the most helpful (especially for sleep), for me, it to take it with my last meal of the day, which is between 7-8 pm (19h-20h). Same for Vitamin D.

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt, sparkling water, coffee and black tea. I had 170 g of creamed coconut. That’s 1250 calories for today.

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 42; 6 weeks-in and Fully Keto-adapted

Today it’s a great day; I’m graduating from Ketosis University. I can take the training wheels off because I’m fully keto-adapted at 6 weeks in.

When people are transitioning into nutritional ketosis their serum uric acid levels go up because the kidneys are busy disposing of unused ketones on top of the regular uric acid load. Over 4-6 weeks, the body adapts more and more to being in ketosis. As you get keto-adapted, a lot of your tissues will switch to ketones for fuel; less of it will be flushed out by the kidneys. This adaptation process results in the serum uric acid dropping down to a level at or below where it was before.

TMI Warning!

It is known that when you start a ketogenic diet, your urine will start having a distinctive odor (ketones). Last week, I noticed that it had subsided. The first thing that came to my mind was: “I must be fully keto-adapted now”. Yay!

TMI Over

I’ve attempted keto-adaptation several times before but was never successful until now. I have reflected and looked back in my food log to figure out what was different. I have found big and small things.

I think the thing that made the biggest difference was that I focused on keto-adaptation instead of weight/fat loss, at least for the first 6 weeks. That is why I haven’t discussed weight/fat loss much; I haven’t weighed myself. I just calculated my protein needs based on lean body mass (between 60-70 g of protein), picked a carbohydrate target (less than 20 total carbs) and calculated the calories to hypothetically maintain my goal weight (2000 cals) and started with that. I have been eating between 1800 and 2000 and by doing that, I lost about 2 sizes.

My reasoning is that I didn’t want to put too much stress on my body and my mind ie, low-calories and keto-adaptation at the same time. I have decades of stupid yo-yo dieting behind me and I feel it has left me in poorer health than I should be, and probably at the same weight I would have been. I decided it was over, I just want to be health physically and mentally.

I believed that once you can regulate you appetite (for me it’s by intermittent fasting, limiting carbohydrates, eliminating trigger foods like grains and dairy and taking some supportive supplements) you can settle at a healthy weight permanently without feeling deprived all the time, which is my next goal for this experiment.

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 beef tenderloin with a red wine and balsamic vinegar reduction. I also had a drink made with 1 oz of rum, couple of ice cubes made with grapefruit low carb juice and plain sparkling water. That’s 1800 calories for today.

Sorry for the bad lighting!

Sorry for the bad lighting!

Nutritional Ketosis Day 30

Hunger is faint, and rarely present. I didn’t eat before dinner. It’s really hot and humid weather wise here; I think it might be part of it.

Still on track with the 8 Tbs of coconut oil and lower protein around 63 grams per day. I also increased my vitamin D intake three days ago, which is supposed to help with hunger and weight loss.

Quotes from Dr. Michael F. Holick, PhD, MD. THE leading expert in Vitamin D:

“Vitamin D is in a class by itself; its far-reaching effects on the body are aligned with how hormones act to influence metabolic pathways, cellular functions, and the expression of myriad genes.”

“Fat cells, too, have vitamin D receptors, and fat cells can be more metabolically active (burn more calories) if they have more vitamin D. People tend to think that fat cells are like inanimate blobs of lard when in fact they are active participants in the process by which your brain learns that you’re full and don’t need to take another bite of food. When you’ve had enough, fat cells secrete a hormone called leptin that allows you to push away from the table. A lack of vitamin D will interfere with this appetite-suppressing hormone whose job it is to regulate your body weight. And we all know what an unchecked appetite can lead to: weight gain and a higher risk of developing type 2 diabetes. Speaking of which, vitamin D deficiency has also been shown to exacerbate type 2 diabetes, impair insulin production in the pancreas, and increase insulin resistance.”

http://www.lef.org/magazine/mag2010/sep2010_The-Vitamin-D-Solution_01.htm

Today I had: Coffee, water with apple cider vinegar (with the mother), cayenne pepper and salt before 6pm (18h). For diner I had some chicken strips, prosciutto and a curried mayonnaise made with ½ cup refined coconut oil. I had some red wine with that. That’s 1500 calories for today.

Prosciutto is not in the picture, I had to add it after to up my protein.

Prosciutto is not in the picture, I had to add it later to up my protein.

English: A glass of red wine.

Spanish red