Exploring Low Carb, Healthy Fat, Moderate Protein Diet - Not Keto Quite Yet

[indaswamp]

Big Changes coming to the food pyramid....

https://www.zerohedge.com/medical/new-food-pyramid-metabolically-unwell-nation

 

[617Smoker]

I started a supervised keto diet in January —could not stop being hungry all the time , could not lose weight and A1C going up. I am doing it through Virta and have lost 15 pounds, unstoppable hunger is gone and lots of other metabolic changes all for the better. I miss the homemade bread I used to make but not much else. I wish I had not pushed my body into prediabetes but I did and I’m much happier reversing it through diet that gives me food I love and not being hungry than with meds or starvation diets.

 

[noboundaries]

I started a supervised keto diet in January —could not stop being hungry all the time , could not lose weight and A1C going up. I am doing it through Virta and have lost 15 pounds, unstoppable hunger is gone and lots of other metabolic changes all for the better. I miss the homemade bread I used to make but not much else. I wish I had not pushed my body into prediabetes but I did and I’m much happier reversing it through diet that gives me food I love and not being hungry than with meds or starvation diets.

Glad you are joining the keto journey.

Slow and easy. It absolutely works!

I'm more than halfway thru the 230's, about a month away from the 220's. (Highest weight ever was in the 290's. Started keto/carnivore/low carb in the high 280's). If I miss bread, almonds or a steak or a pork chop works for me.

Stalls suck, but my waist dropped 1.5" during the recent stalls. I'm trusting my body knows what it's doing to get healthy.

Keto on!

Ray

 

[noboundaries]

My weight loss has still stalled, but I'm enjoying delicious proteins, lightly exercising, and not suffering from much inflammation, only occasionally when my carb count creeps up. I've stalled before, so no big deal.

My one guilty pleasure is 70%+ dark chocolate bars. We've been buying the 72% Belgian dark chocolate from Trader Joe's, but their price has increased 60%. So, I only pick that up for my wife.

I've created a fast, simple fat-bomb recipe I love even more than the TJ's chocolate that only has 90 calories and 1g net carbs if using almond butter. BTW, I don't count the allulose calories in the calculations due to the way the body processes it without spiking insulin.

Keto Dark Chocolate Fat Bomb

Quick and easy to make.

Store in glass in refrigerator.

Nutrition: 90 cals each. 3g carbs (1g net). 9g fat. 2g protein.

Ingredients
½ cup almond butter (or peanut butter)
2 Tbs coconut oil
4 Tbs grass-fed butter
4 Tbs cocoa powder (not Dutch process)
4 Tbs allulose
1 tsp Ceylon cinnamon (optionsl).
1 tsp vanilla extract
20 drops liquid Stevia
Butter for lightly greasing ice tray sections if no mini-muffin tin. .

Directions
Place mini-paper cups in a mini-muffin tin. If you don't have either, you can use an old ice tray (lightly greased). Set aside.

Place all ingredients in a 2 cup measuring cup, except the Stevia. Microwave for 30 seconds.

Stir to blend completely, then add the Stevia. Stir to blend completely.

Pour equally into the muffin tin or ice tray sections, then place in the refrigerator for at least two hours.

Remove the sections and place in a glass container. Store in the refrigerator.

I'll take a picture of what I have left and put in a following post.

Happy keto!

Ray

 

[indaswamp]

If you stall on keto, cut out all carbs. Get back on track and start making ketones. Then once you are fat adapted again (burning fat and not carbs.) start reducing your dietary fat intake. Your metabolism will not slow down, since you are now fat adapted, the body will switch over to burning MORE stored body fat to replace the REDUCTION in dietary fat. This is the magic of Keto, and why all other fad diets fail.

Also of note-this will work even WITHOUT exercise!!!!!

 

[noboundaries]

Yep. I'm fat adapted. My ketone levels on my blood tester range from .4 in the late morning to 2.8 before dinner if I've fasted between my first meal and my second. Overnight they run about 1.5 to 2 but drop in the morning.

When I have a carb spike, like a daughter visiting over the July 4th holiday, it only takes one day to become nutritionally ketonic again when I cut my carbs back to 20g or less.

Here's the pic of my what's left of my latest batch of keto chocolate fat bombs made in an ice tray. They work really well to stop cravings and extend time between meals.

Ray

 

[indaswamp]

It's surprising when you hear others have had the same issues as oneself. As long as I can remember, my total cholesterol has basically been between 240-265. When I was ready to leave the Navy decades ago, I weighed 150 lbs, ran daily, lifted weights 3-5 times a week, and had a 32 inch waist. Exit physical revealed my total cholesterol was 263. They said I couldn't leave the Navy because it was too high. BS! I signed a waiver and departed on schedule.

Flash forward 30 years. Doc puts me on statins. Soon, I couldn't lift a frigging grocery bag without massive lactic acid pain a few hours later. Walking around the block was pure agony. I quit the statins. Doc said I'd die of a heart attack. Signed another waiver. Still here.

Then came pre-diabetes due to trying a vegetarian diet and following the food pyramid. I gained 100 lbs! Metformin, and later glipizide were prescribed. I had MASSIVE anxiety and had to eat constantly. Doc said I'd become full type 2 diabetic when I stopped the meds. My A1C is now no worse to better than it was on the meds after 15 months of lifestyle and diet changes. I've still got lots of room to improve, but meds aren't the answer...food, fat, protein, low carb, and intermittent fasting is what's working for me. My wife is happier and skinnier, too!

Ray

I will NEVER take a statin.....ever......worst drug ever IMO!

Effects of Statins on Mitochondria​

Overview of Statins​

Statins are widely used medications that lower cholesterol levels and reduce the risk of cardiovascular diseases. They work by inhibiting the enzyme HMG-CoA reductase, which plays a crucial role in cholesterol production.

Mitochondrial Impact​

Recent studies indicate that statins, particularly atorvastatin, can negatively affect mitochondrial function:

• Mitochondrial Respiratory Capacity: High doses of atorvastatin have been shown to progressively decrease the respiratory capacity of skeletal muscle mitochondria. This decline can exceed 30% after several weeks of treatment.
• Oxidative Phosphorylation: Statins may inhibit the activity of mitochondrial respiratory complexes, leading to reduced oxidative phosphorylation, which is essential for energy production in cells.

Muscle-Related Symptoms​

Many patients on statin therapy report muscle-related symptoms, including:

• Muscle weakness
• Pain
• Cramps

These symptoms are often linked to mitochondrial dysfunction caused by statins, which can lead to conditions like rhabdomyolysis in severe cases.

Conclusion​

While statins are effective for managing cholesterol and preventing cardiovascular events, they can have toxic effects on mitochondria, particularly at high doses. This can result in muscle-related side effects, highlighting the need for careful monitoring and potential adjustments in therapy.

There are absolutely NO studies that prove lowering cholersterol improves heart health....NONE! It is all correlational studies. Matter of fact-those with lower cholersterol over the age of 60 die at a younger age!!

*EDIT: for those that don't know, mitochondria make energy in the cells of the body. A 30% reduction in respiration means significantly less energy production by the mitochondria....

 

[noboundaries]

I will NEVER take a statin.....ever......worst drug ever IMO!

There are absolutely NO studies that prove lowering cholersterol improves heart health....NONE!

100% agreement from me. In fact, studies that showed that exact fact was hidden from the public due to fear of funding loss.

My cholesterol has increased 10% on the Keto diet, but my inflammation, the TRUE health demon, has decreased so much I can move freely again and exercise when desired, which is most days. I'm retired. It fills the time.

Ketonic diet studies are already proving to have significant healthy results on every medical issue impacting the health of Americans today. I won't list them here, but if you can name it, it's most likely been researched in the last ten years, or longer. Each person should research CREDIBLE, unbiased medical professionals who focus on metabolism. It's not a fad. It works.

I'm baking a new keto bread recipe as I type. Will post a picture if it turns out okay.

Smoked a 9.82 lb pork butt last week, and tried a new (to me) cultured butter, all keto friendly. Baking the bread so I can butter it!

Ray

 

[noboundaries]

Keto bread looks great. It has to cool before the cutting and taste test. If it's good, I'll post the recipe and where I shigged it off the Internet.

 

[noboundaries]

My wife described the bread perfectly. She said it tasted like halfway between a whole wheat bread and a ciabatta. It is much more fragile than either, but the taste is perty dang good.

Do a Google search for "Keto Bread No Yeast" and look for the website of The Big Man's World. That's where you'll find the recipe.

I only found one issue with the recipe. There is one line that doesn't make sense. I used 4 Tbs butter, melted, + 1 Tbs olive oil. You'll recognize the line.

Enjoy.

Ray

 

[indaswamp]

I will add this here....ground breaking research. This is just in mice trials, but it looks promising for those with metabolic dysfunction. (not that I am condoning a junk food diet though)

https://scitechdaily.com/magnesium-marvel-experimental-drug-melts-fat-even-on-a-junk-food-diet/

 

[indaswamp]

But.....Nitrates bad!? Right? Well actually, it is a little more nuanced than that for health....


Bottom line- nitrates increase mitochondrial energy production and reduce oxidative stress and free radical formation....

 

[indaswamp]

And if you REALLY want your mind blown, Buy. This. Book!

https://www.amazon.com/Salt-Fix-Exp...words=The+Salt+Fix+book&qid=1758058150&sr=8-1

No Hyperbole when I say that everything you thought you knew about low salt is wrong!

 

[indaswamp]

Essential reading for low-Carb and Keto.....or anyone that really wants optimum health.