Toppling Day Three

I’ve always been interested in the ketogenic diet.  I’ve read about it quite a bit over the years and there is real science behind it.  But just lately as I’ve embarked on this keto-journey I have spent a lot of time researching on how to do it right. 

One thing I’ve learned is that the emphasis is not on high protein.  The emphasis is on fat.  Not just fat, but healthy, nourishing fat.  The diet is about giving your body optimum nutrition while drastically cutting carbs so you can burn fat instead of glucose.  A process known as ketosis.

This is not an pork rind, bacon and artificially sweetened protein shake type of diet.  The emphasis should be on foods that you actually require refrigeration and proper preparation.  If you’re overly reliant on boxed foods, this isn’t going to work.

Now that your primary source of energy is fat you want to make sure you’re eating the right kind.  113

In “exhibit A” here we have two sticks of butter.  One is obviously much darker in color.  That’s butter from healthy, grass-fed cows.  It’s much higher in nutrients because cows are condensing all the nutrients from a proper grass diet into an easy to absorb, delicious form for us.  Butter is a Superfood!  With grass-fed butter you’re getting 5 times more conjugated linoleic acid, which just happens to be amazing for overall health and AIDS in weight loss.  Yes, you heard it right.  Eat butter to lose weight.

Other healthy fats to consume would be in coconut oil (also great for weight loss), olive oil, wild caught salmon, cod liver oil, avocados, and fat from properly raised animals.

 

To do this diet well you want to cut out all the fluff your body doesn’t need while nourishing it with great, high-quality foods.  You shouldn’t feel deprived and your health shouldn’t suffer.

As I’ve really committed to this diet I’ve also researched alcohol consumption.  I’m a wine drinker.  The research I did led me to believe that one should abstain from alcohol on this diet, at least until you reach your goals.  Alcohol, in any form, is basically pure carbs (sugar) and completely halts fat burning.  So I’m retiring my wine glass for the time being.

I also obviously had to stop adding sugar to my coffee.  Right now I’m using a bit of xylitol to sweeten it, along with keto-friendly powdered coconut milk and heavy cream to make it rich and satisfying.

Additionally I’ve added smart water to my routine.  I read that many aspects of the ‘keto-flu” are caused by electrolyte imbalances.  When you suddenly go low-carb your kidneys start flushing out salt and water weight while you adjust.  You need to make sure to stay properly hydrated and one of the best ways is by drinking water with electrolytes.  You also want to add extra salt to your meals.  I use pink himalayan salt.

I’ve decided to keep my carb intake at about 20 grams a day to really kickstart the process.  I’ll probably adjust up to a more manageable 50 grams as needed.

It’s definitely an extreme diet and not for everyone.  But I’m finding it very doable.  Partly because the high fat consumption really leads to feelings of satiety.  I haven’t had too many cravings.  Though last night I was really jonesing for an apple of all things.

But I’ve really refined my goals and even found some “fitspo” as a reason to stay 100% committed to the process… 1115

This woman achieved this transformation in 4 weeks on a keto diet!!!  Wow, wow, wow.  I want shredded, lady abs like that!  So I’m dreaming of abs instead of snickers.

 

 

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Day 2, Rocking Ketosis

Day 1 (of the rest of my life…) actually brought me into a state of ketosis.  How do I know?  By golly, my halitosis!!  halitosis-948x640

About halfway through the day I noticed a constant sweet, fruity taste in my mouth.  As if I had drank a diet cherry soda.  It isn’t unpleasant but the feedback on my fruity breath was.  

How am I already in a state of ketosis?  I’m thinking because I’m fairly active and transitioned right from a pretty high-carb diet.  That and I did a very challenging workout that probably drained much of my stored glycogen.

Some people go through a rough transition, the “keto-flu” while their body adapts.  I haven’t experienced that yet.  I felt, surprisingly, really good.  I had zero cravings for sugar or carbs, which is a shocking departure from my norm.  I felt energetic but much calmer than usual.  I feel like this diet will be pretty easy to stick to for me.  I get the sense that this is the way I am supposed to be eating, for my body.

I’ve tried losing weight in the past (just a few pounds as needed) and it was excruciatingly difficult.  I was still eating too much sugar and carbs.  For people who are sensitive to insulin spikes and don’t handle sugar well, you need to do more than just cut calories.  You need to go low carb or even keto so that your insulin levels stay low.  Insulin in excess is bad, bad stuff.  Not only does it make your body store fat (and put you into a cycle of constant cravings) but it also feeds tumor growth.

Even though I’ve always been pretty thin I know I’m at risk for developing type 2 diabetes as I age.  My blood sugar went berserk and I was borderline diabetic during my pregnancies.  I’ve been trying to eat my sweets in moderation but it just doesn’t work for me.

I really believe that on this diet I will feel better and be able to effortlessly shed a few pounds.  I know some might roll their eyes but I have a very small frame and a few pounds makes a huge difference on my body.  I’d like to lose about 4.  At that point I’ll have a body fat around 15% which will mean pretty sick looking abs.  😉  I’m vain, ok?  Sue me.

The only drawback so far is that last night I felt too wired to sleep.  I’ve read that is pretty common at first but most people quickly transitioning to sleeping much better than before adapting a ketogenic diet.  Well, that and my odd fruit loops breath.  Hopefully that will dissipate as well too.

So far I’m feeling pretty good and excited about all the nummy, nourishing, low carb food I get to eat.  Avocados, cheese, cream- hurray!