(Part 3) Best products from r/keto

I am a newbie but I heard about carbquick. I have been waiting on payday (tomorrow) to order some but it looks like a nice alternative for someone who can't break their addiction to bread LOL.

Speaking of bread, I tried making Oopsie Bread 2-3 days ago and they were a success!! I used them to make me a real hamburger. Made my whole week.

To hit my sweet tooth, I blend some heavy whipping cream and peanut butter in a blender or food processor, squeeze a couple drops of liquid Stevia, and then freeze it. It doesn't take long to get an ice cream consistency. Or, you can line a plate with saran wrap and flatten the mixture on it, freeze, and then cute it into strips so it resembles a "bark". My kids love it.

I also recommend drinking as much water as you can, I know that helped me. Also if you like ice, munch on ice chips.

For convenience, you might even look into Keto Chow. It's basically a meal replacement shake that tastes really good.

I have seen others mention Halo Top. I have never tried it, but wanted to give you that suggestion.

I would strongly recommend Phinney and Volek's book I linked. I have not read Dr. Jason Fung's book but it appears to be strongly recommended as well. There are also a few MDs here who do recommend or follow the keto diet. /r/ketoscience is also a great place that your wife would be able to dig into actual research articles and make her own decision.

I am a nurse who lost 45 lbs in 3 months plus 10-inches off my waist a couple years ago and easily maintained that weight loss until I stopped emphasizing a keto diet. I did this while several of my co-workers told me what I was doing "could not work" or "was dangerous" and over the same time they struggled to lose 10 lbs I lost 4 times as much. My cholesterol panel is perfect regardless of my diet or weight, so good genetics there with a small improvement on keto.

During that time I was able to discuss the diet with cardiologists, nephrologists, endocrinologists, and internal medicine doctors:

• Out of about 10 MDs probably half were against it but did not substantiate why beyond "I don't like low-carb/keto diets" (I'm sure the objections were valid however these were hallway conversations with busy men and true discussion probably wasn't reasonable at the time)
  
  
• A nephrologist didn't like it but admitted that in an otherwise healthy individual it did not pose a risk to kidneys and no amount of protein intake in an otherwise healthy individual would pose a risk to them
  
  
• A cardiologist admitted that as long as your cholesterol profile was not at risk it was probably safe as long as it did not raise your profile
  
  
• An internal med doctor discussed it at length with me because of my weight loss and confirmed he had heard it was effective for weight loss, did not raise cholesterol, and had several questions as well as asking who I had discuss it with
  
  
• The strongest supporter I had was an endocrinologist who strongly supported low-carb diets for his patients and was also a Crossfit guy and had been low-carb (although not necessarily keto) himself for over 10 years.
  
  Ultimately, your wife may not be swayed that this is the best way. But at least she may realize it should not be dangerous to try.

Everyone can do it. Here is my advice:

Preparation

1. Do not jump straight in. First understand what you are doing, why and how it works, and what the risks are. Spend at least a few days on this section.
   
2. Keto In A Nutshell contains useful material. Read it.
   
3. FAQ Contains a lot of information. Read it, then read it again.
   
4. reddit.com/r/keto Contains a lot of real life questions and answers, experiences and support. Search here to see if others have had your question (they probably have).
   
5. Watch some YouTube videos on Keto. There's a lot of good stuff there.
   
6. Watch some general-audience movies about eating better. I recommend FatHead and That Sugar Film as starting points.
   
7. Get a good book. I recommend The Art and Science of Low Carbohydrate Living, and The Big Fat Surprise
   
8. Be aware that there is a lot of conflicting information on the internet, and not everyone knows everything.
   
   

   Planning
   

9. Commit to a 30 day trial period. Weigh yourself and take a candid profile selfie as your starting point. If you want, you can get blood drawn and have the LDL/HDL/Triglyceride values as your starting point.
   
10. Give away all the sugar and flour, cereals and pasta you have in your house. You don't need them and they will be temptations.
    
11. Consider any trips you have during this time. You will need containers to take your own food with you.
    
12. Take a look at /r/mealprepsunday - many people on keto like to do their weekly shopping and preparation at the weekend.
    
13. Take a look at the Keto Calculator, play around with it and get your values. Plug these into MyFitnessPal or some other tracker, so that you can track everything you consume.
    
14. Think about your habits. Do you drink sugary drinks? Are you a bread addict? What will you do instead? Don't be surprised about this.
    
15. Get familiar with the macronutrient content of foods. This site http://nutritiondata.self.com/ helped me.
    
    

    Grocery shopping
    

16. Green leafy vegetables, cauliflower are always going to be needed
    
17. Eggs (fried, scrambled, devilled, poached, boiled...) are your friends
    
18. Meats and organ meats of all kinds, especially the fatty cuts are the best.
    
19. Butter, ghee, lard, tallow, olive oil are some of your better choices for fats
    
20. Many people do well with cheese, greek yogurt, full fat cottage cheese etc.
    
21. Bones for making broth
    
22. Take a look at (cheap) electrolyte salts for supplementing during your 30day trial.
    
    

    Doing
    

23. Don't accept meals / cookies / doughnots / cake from family and co-workers. Your response could be "I'm reducing my sugar intake".
    
24. Don't go hungry. It will take a few days for the natural satiety of this diet to take effect.
    
25. Eat a traditional 3 meals a day. Only skip a meal if you are confident you can make it to the next meal. Don't add additional meals or snacks. Don't get side tracked by all the talk of fasting. Fasting is not mandatory.
    
26. Track your food intake honestly in a food tracking app or tool. This includes calories, but is more useful to you as a history of what caused satiety and what caused hunger.
    
27. Focus on high fat, low carb food items such as eggs, avocados, meat as being the center of your meal, with veggies filling out the plate for taste and volume.
    
28. Never drink anything with calories. You are going to be a tea-totaller during this month. Black coffee and teas are fine, as is water.
    
29. You may test your pee with ketostix if you wish, during the initial period, but there are problems with this kind of testing. Also: don't tell us about your results.
    
30. keep a journal of your sleeping habits, dream intensity, well-being, energy levels, hunger levels etc.
    
    

    Correcting
    

31. If things are not going as planned, ask here for advice. Especially:
    
32. Skin rashes or zit outbreaks, racing heart, headaches, lethargy.
    
33. If you eat something you shouldn't have, don't worry. Figure out what your kryptonite is and plan for a better response next time.
    
    Good luck!
    
    
    
    
    
    
    

When I was starting I ordered this book from Amazon and it was such a huge help. Tons of recipes, great explanation of the why’s and how’s, and a two week meal plan with grocery lists for each week.

https://www.amazon.com/gp/aw/d/1623158087/ref=zg_bs_15248576011_1?ie=UTF8&psc=1&refRID=892BTAD91H8BY0KGM5Z4

Carb manager is a keto calorie counting app that helps you set goals and find a good calorie range for your goals

As far as the soda...I know it won’t totally compare, and you shouldn’t drink it all the time, but sparkling water with crystal light mixed in is pretty tasty!

Good luck!! And congrats to you both on the marriage :)

Your link doesn't work for me but were you pointing to the Dash Go Rapid Egg Cooker by chance? If so, then I whole-heartedly agree with you. I love mine and use it everyday. Even the rest of my family are eating more eggs due to how easy and consistent they cook. I've used the poacher and personal omelette parts as well and they are great. Best $20 I ever spent.

The cheat probably reawakened her cravings. Sugar is a hell of a drug. It really only takes one hit to make your brain remember it and want it again. Sucks.

There's a free ebook that's really helped me called Never Binge Again. The guy has a website and an email list, and does interviews and stuff, too. Quick read, worth your time. Check it out: https://smile.amazon.com/Never-Binge-Again-Permanently-Overeating-ebook/dp/B014V1Q6SI

https://www.neverbingeagain.com/

Good luck to you and your wife. Here's one of the recent emails I got. She might give this a try:

>I'd much prefer you used the Never Binge Again method to, well, Never Binge Again! That said, people DO make mistakes.
>
> So today I wanted to share a quick little tip to help you get back on track after a binge... or even just a little overeating mistake.
>
> See, most people don't binge on broccoli...
>
> They binge on industrially engineered foods: Bags, containers, and boxes of things which did NOT exist on the Savannah or in the tropics millions of years ago when humans first appeared.
>
> The problem is, these bags, boxes, and containers produce an artificial pleasure we are NOT evolutionarily prepared to handle...
>
> They kind of short-circuit our neurology...
>
> And HIJACK our survival drive...
>
> So that instead of craving whole, fresh, natural foods...
>
> We THINK we literally can't survive without Big Food's over-engineered food-like-substances. (And of course, this is just how they like it. Because your Inner Pig is their best customer!)
>
> And right after a Binge, your brain is busy rewiring itself to profit those fat cat executives by craving those bags, boxes, and containers even more strongly than it did before the binge...
>
> But you do NOT have to let this happen!
>
> What you CAN do immediately after a binge is feed your body something healthy...
>
> Something it genuinely DOES need to survive.
>
> And the one thing I've found which the vast majority of diets CAN agree is healthy for us is LEAFY GREEN VEGETABLES.
>
> So, unless you have a medical condition which prevents you from doing so, after a binge, consider stuffing a half pound of leafy green vegetables in a blender with some water.
>
> Resist the urge to put in any powders, potions, or supplements.
>
> Just blend up the darn thing and drink it down like medicine...
>
> You'll likely find yourself immediately more confident in your ability to get back on track!
>
> This is because our bodies evolved eating leafy greens, so by introducing them in the middle of the toxic-rewiring of your neurology after a binge you are PHYSIOLOGICALLY INTERRUPTING the addictive process...
>
> And telling your brain what it SHOULD crave instead.
>
> It's really that simple.
>
> Don't believe me? Try it!
>
> Oh - and you don't have to wait until you have a Binge either...
>
> If you want to recover from your cravings faster you can do this BEFORE a binge too...
>
> As a matter of fact, with the exception of some very rare medical conditions I'm not sure if there's ANY doctor out there who'd object to people adding a half pound of leafy greens to their diet each day.
>
> (Which reminds me - I've never heard of any doctor telling their patients to eat MORE flour and sugar. "The reason you're sick Ms. Jones is because you don't have enough refined flour and sugar in your diet. Go visit the donut shop immediately" - yeah, that's not something you hear in the waiting room)
>

I know this might sound strange, but have you considered adding fasting into your keto?

The great thing about fasting is that you don't need to do or eat anything. You do need to take water, electrolytes, and maybe the sporadic multi-vitamin, though.

You said you're 264. Assuming you're trying to reach Onderland, that's ~64 pounds of fat that your body could use as food. (approx 224,000 Calories!) -- That's ~3 months worth of energy.

/r/fasting is a good place to start.

Also, this book on fasting has been amazing: https://www.amazon.com/dp/B01MF8SC2X/

Only $9.99 for the Kindle version, which you can read via the Kindle app on your computer or phone.

Dr. Jason Fung has plenty of videos on YouTube as well. This is a good one: https://www.youtube.com/watch?v=v9Aw0P7GjHE

So unfortunately this stuff kind of tastes kinda funky and the texture is awful. With keto you want a high fat low carb option for ice cream, which due to sugar alcohols Arctic Zero really isn't.

A better option for making your own ice cream would be to use a recipe like this.

1 pint Land O Lakes heavy cream (this stuff has 0 carbs, all the rest seem to have a smidge).

1/2 to 1 cup granular splenda (not the liquid kind, you need granular sweetener to help with texture) depending no how sweet you want it

1/4 teaspoon Xantham Gum

1/2 teaspoon Guar Gum

2 scoops of either IsoPure or of Nectar Protein for flavoring. Both of these offer a bunch of either 0 or next to 0 carb options.

Mix it in a blender just until you have added a little air in the heavy cream so it has the consistency of like pudding, but don't overdo it or you will turn it to butter...and frozen butter isn't delicious.

Then toss it into an ice cream maker. If you don't do a lot of ice cream, then get one of those ones that has the frozen bowl like THIS one, or if you're like me and the loss of ice cream made you super sad, then bite the bullet and upgrade to a unit with a compressor like THIS or if you want VERY nice one then something like THIS.

I use this ice cream for my Keto fat bombs, and it's amazing. You end up with something like THIS for your metrics, 0 carbs, 12 grams of protein and 40 grams of fat with 453 calories for a 1/2 cup serving.

I find that juices tend to be high carb. Anything fruit based especially. I absolutely love v8 and all of the fruity varieties but I can't justify all of those carbs.

Lite salt/no salt ( http://www.amazon.com/No-Salt-Substitute-11-Ounce-Can/dp/B000H185N6 ) could be a great help for potassium. I take a magnesium supplement every day as well, and add salt to almost everything I eat.

Best of luck!

In my actual article, under the "egg salad" I have way more details such as how I soft-boil the eggs. Here I'll copy paste it:

There are MANY ways to soft boil eggs but this is what I do:

• Put water and eggs in small pot.
  
• Turn heat on high.
  
• When it starts boiling vigorously (takes about 5-6 minutes), I turn off the heat and cover the pot and set a timer for 3 minutes.
  
• When the timer is up, I pour the water out and pour in cold water to halt the cooking process. It’s best to just transfer them to a bowl with cold water.
  
  If you’re on the go or don’t have much time to make sure it's perfect, some people use an electric egg cooker like this one which makes it a brainless activity to cook the eggs to the desired setting (soft, med, hard) without having to tend to it if you’re getting ready for work.

It's not nearly that straight forward, because weight loss is hormonally driven. Therefore, as we all know, a calorie is not actually a calorie, certainly when it comes to weight loss. It's why most of us are on r/keto in the first place.

EDIT: There's also the case of Sam Feltham's 5700 calorie experiment, where he ate over 5700 kcal of food every day for 2 weeks. The first time he ate high fat, low carb, and low protein, and only gained 3lbs. He did a second 2 week run where he did the same number of calories but with high carb and low fat, and he gained 16 lbs in the same period. So it's clear that overeating of certain foods will cause you to gain weight, while overeating of certain other foods (ie high fat, natural whole foods) will not cause the same weight gain.

This experiment was referenced in Dr Jason Fung's book The Obesity Code, which I highly recommend.

Oh I'm talking Seattle's Best from a bag at the grocery store. I've had it in Seattle and it tastes better at home IMO. The stuff that is roasted locally is by far better than anything you're going to find that's mass distributed. Turkish coffee IS AMAZING. The grind is the bitch on that one. A lot of home grinders just don't go that fine. I use a Bialetti moka pot for home espresso which turns out lovely. My friend has an aeropress for backpacking, she also just happens to use it every day. It's pretty nifty.

https://www.amazon.com/Aeropress-Coffee-and-Espresso-Maker/dp/B0047BIWSK

Regarding coffee in the freezer, when you put things in the freezer, unless they were previously flash frozen, it does crappy things to the moisture in the objects being frozen. Coffee beans aren't perfectly desiccated and they can get freezer burn as well as get funky taste from moisture condensing on the inside of the package before freezing. Unless you're trying for some reason to keep it for years, you should store it in a cool, dark place in an airtight as possible container and use it within a week of unsealing/roasting depending on how close to roasting you were able to purchase it.

Ketosis itself will help address oxidation, inflammation, blood sugar, and insulin. As for cholesterol, the link between it and heart disease isn't as strong as you've been led to believe. The Big Fat Surprise (recommended by the keto calculator guy in the sidebar) covers this in detail.

That said, there's a pretty strong case for supplementing Vitamin D, and taking Vitamin K2 alongside it. They complement each other. I'm at work, so I can't dig up links at the moment. But there are some interesting lectures on Youtube about K2 and D that are worth a watch.

Keto is similar to the "induction phase" of Atkins. However, those following the Atkins diet eventually move on to different stages where carbs are slowly added back in. Keto sticks to below 20-50g net carbs indefinitely, with most staying below 20-25g to ensure entering nutritional ketosis. Here's a good article about the differences between Atkins and Keto

Paleo differs from Keto in that Paleo is concerned with where your carbs come from, while Keto cares about how many carbs you eat. Paleo also focus on removing dairy (SAD!) and eating only products that people thousands of years ago would have eaten. It is important to note that Paleo isn't necessarily low carb, while Keto most definitely is. Here's a good article differentiating Keto and Paleo.

Check the sidebar for the FAQ and the Keto Calculator.

Edit: This book has recipes and a getting started guide, as well as info about the specifics of nutritional ketosis that I found helpful.

Well, he is what works for me.

1. I do IF and usually only eat once a day. This really kind of came about naturally. I would go longer and longer without eating without really meaning to, and then eventually I only started to get hungry about 7:00 PM, so I started only eating a large dinner. Now I will basically add in a little more protein for breakfast because I stared heavy lifting, but the idea is still the same. It is really hard to actually over eat if you are only eating one real meal a day.
   
   
2. I bought a food scale. I use this one. It is fairly inexpensive, goes up to like 12 pounds (way more than I need) and down to 1 gram. It takes guess work out of my measurements. I mainly use it for carby type stuff, like ranch dressing. I just basically put a container on it, tare the scale, and pour my ranch or whatever in the container until I get within a couple grams of the serving size. I also now use it for meats just so I know my food logging is correct.
   
   
3. Once I got the scale, I started premaking my servings of meat. Different sizes for different things obviously. But what I did was put each individual serving in a small non zipper type sandwich bag, then put all the bags in a large freezer bag. Then I just grab the smaller bags out for a meal, and put the freezer bag back in my freezer. I do about 4 ounce patties for ground beef. For one meal, I will probably eat 2 patties. But having them in 4 oz servings gives me the option to eat less. Plus eating 2 patties even if they are smaller makes me feel like I'm eating more. I do about 5-6 oz for non ground beef. A whole breast for chicken breast. About 4 oz or so of sausage, etc.
   
   
4. I don't precook the food before I freeze it. Why? Two reasons really. For one, I think it tastes better if I cook it right before I eat it, whether that is on the stove, or oven or whatever. To me, that tastes better than cooking it weeks before, then microwaving it later. For two, it takes longer. I know that seems counter intuitive. But think about it: it is just enough of a hassle that I don't feel the urge to just eat all the time. It takes me just enough time that it isn't worth doing over and over. So, after I finish my meal, I don't really want to go back and cook more. If it is as simple as remove from freezer and place in microwave, it is simply too easy to have a second or third dinner every night. It still saves me a lot of time by freezing, but the main thing is everything is already portioned out. All I have to do is add in some veggies or cheese or bacon or something and I have a meal.
   
   
5. Log all your food. Everything. It makes you consciously think about what you are eating. And that is what will stick with you forever even if you go back to regular eating.
   
   
6. Some various mental tricks I have used: Use a smaller plate to make you think you are getting more food. Drink a bottle or two of water IMMEDIATELY before eating anything. Eat a larger salad (without a lot of dressing) before your meal. Exercise about 30 minutes before your meal.

Himalayan is good stuff but it has trace amounts of potassium at best. I have used [this](NoSalt Sodium-Free Salt Alternative, 11 Oz https://www.amazon.com/dp/B000H185N6/ref=cm_sw_r_cp_apa_i_8ZWwCb8H2HWVG), and [this](Nu-Salt Substitute Shaker, 3 Ounce https://www.amazon.com/dp/B004EPBMRC/ref=cm_sw_r_cp_apa_i_B0WwCbZSF5540) in the past. Its usually on the very bottom shelf in the salt section.

These are the recomended amounts of each per day

5000 mg of sodium

1000-4700mg of potassium

300 mg of magnesium

Your Himalayan is perfect for sodium, which is the big one. Same thing with the magnesium. Potassium needs really vary per person, but if you notice that you're feeling wonky, achy, or cramping up its a sign you're not getting enough and might want to try and track down the no/nu salt.

With regards to your recipe, you can use myfitnesspal (or whatever) to track them and make sure youre getting your recommended amounts. Beyond that it's really personal preference. The only caution about that is to make sure you're spreading it throughout the day, because too much, too.quick has have a really unfortunate diuretic effect.

Like u/Stabby313 says, you can make them at home. I do mine in the microwave -- place a Round Silicone Mat on your microwave turntable, add 7 small mounds of shredded Parmesan cheese. Nuke for 60 to 90 seconds. They'll come out malleable, but will crisp up after a minute or so.

You can also do other cheeses, baked in the oven works best. Drier cheeses work better. Most processed cheeses will just melt too easily and spread all over. Those processed cheeses have carbs anyway... :)

I recently made some crisps from Sargento Pepper Jack and Colby Jack slices. I cut them into pieces -- some as four strips, others as four squares. Then put them on a Silicone Baking Mat on a cookie sheet. 12 minutes at 350 degrees.

Sorry, I misspoke: After going to the cupboard, turns out I don’t use lite salt, I use a no salt potassium called “Original No Salt” (https://www.amazon.com/dp/B0049IRCAA/ref=cm_sw_r_sms_tai_oviTCbGW5D9ZH). I added the link cause it’s easier than taking a picture of it and posting that here. Oh, and I can find it in my local grocery stores.

I got this cause I don’t need the extra salt - that’s what the bouillon cubes are for...

And since I’m typing this, here’s a link to show you the magnesium supplement I use, unflavored Natural Calm: https://www.amazon.com/dp/B000OQ2DL4/ref=cm_sw_r_sms_tai_NCiTCbW2VCPKP Again, the link is for the picture - I can buy it in my local grocery stores (tho this one IS cheaper from Amazon).

The combo of bouillon and the No Salt is a salty drink, but I personally don’t think it tastes too salty. But, I love the taste of salt, so there’s that. 😊

First, Dr. Bernstein is great, especially for T1DMs.

Second, low carb is great for T1DMs and T2DMs, such as myself. But just as I was able to reduce then discontinue my Metformin as my carbs dropped, you'll have to adjust your insulin as your own carbs drop.

Third, there's a revealing photo in Taubes' Good Calories, Bad Calories, showing the upper thighs of a woman who injected insulin there over many years. There are HUGE fatty deposits there, which grew slowly over time. Insulin does encourage the growth of fatty tissue. The less you take, the better.

It also allows glucose to enter muscle cells and helps the brain use glucose as well. So you're not going to live w/o it. But slowly, safely reduce it as you are able.

BTW, as the brain is adapted to using mostly ketones, less insulin is required there as well.

Ignore mainstream nutrition. If you're interested some books are The Big Fat Surprise, The Art and Science of Low Carbohydrate Living, either of Taubes' books, or you can watch Youtube lectures by Phinney, Volek, Taubes etc. This page is also fairly good on fats.

Fats are extraordinarily complicated in structure, oil composition, metabolism, etc. The best bet is to eat older fats and not newer processed oils because we quite literally evolved eating animal fats exclusively, not shortening hydrogenated from the refined oil extracted from the unused excess seeds that fell out of cotton plants.

Omega 3:

• Omega 3 and Omega 6 are both required to be ingested by the body as we have no metabolic way of creating them (whereas Omega 9 can be created from Saturated Fat).
  
• They should be consumed in a one to one ratio, which is the ratio found in grass fed animal fats, eggs, milk, butter.
  
• It is important to note that the need for these essential fatty acids is relatively small, so in the case that you're consuming 80% of your calories from fat you should primarily worry about the ratio of the fatty acids in your food (IE eat animal fats). You can overdo Omega 3 consumption if you consume an excess of fish oil supplements in addition to fortified foods etc.
  
• The so-called "polyunsaturated oils" like soybean, cottonseed (commonly called "Vegetable"), rapeseed (commonly called "Canola) etc are very high in Omega 6 while being low in Omega 3. The result is that most people in the US consume vastly more Omega 6 than Omega 3, and studies have shown that many inflamation markers and chronic diseases are improved as that dietary ratio moves closer to 1:1.
  
• Grain fed livestock is much higher in Omega 6 than Omega 3, just like the so-called polyunsaturated oils.
  
• Lard is fairly high in Oleic Acid, the monounsatured fatty acid that Olive Oil gets all the praise for.

> Planning on doing just that once I get my fridge better stocked.

For sure. I think it's all about mindset; keto isn't supposed to be a fad diet you slip in and out of to lose some vanity weight, it's a lifestyle. Finding foods you genuinely enjoy that fit into the diet is absolutely key to sticking with it; afterall who wants to stick with a diet that makes them miserable?

>The problem I am having with this MFP states my calorie goal is 2820 But I would have to eat all day to reach this. Even with just what I mentioned above its always around 1300 end of day and I feel completely full.

Exactly. I disregard calorie suggestions almost entirely because they are pretty unrealistic for me unless I absolutely gorge myself and feel stuffed around the clock.

Typically speaking I start my day with a boosted coffee (which you can totally do yourself with butter + coconut oil + coco powder I just appreciate the convenience) and then around 1-3pm I have a grass fed beef stick and boiled egg or something roughly equivalent not because I'm super hungry but because I know if I don't eat a bit I'll be extra hungry at dinner and make 2 people's worth of food ;) and then I have plenty of room for whatever the heck I want for supper. I'm similarly recommended to eat ~2.8k calories a day and most days I'm barely half that.

On sundays I make a half batch of carbquik biscuits and have two of them, two eggs and a nice keto sausage gravy which clocks in at ~6 net carbs as my "cheat but not cheating" treat.

But ultimately, mixing it up keeps me loving the food I eat which makes it a breeze to stick with keto for me.

Right along the same lines, I would wonder if a video by author Gary Taubes would be also what your looking for? He has been giving lectures to the medical circuit and educating doctors on the actual science and research for a few years.


Here he is a Ohio State University Medical Center:
http://www.youtube.com/embed/bTUspjZG-wc?feature=player_detailpage

Or here he is at Bastyr University:
http://www.youtube.com/embed/Cm_EjJXCjhw?feature=player_detailpage

Or here he is a New Brighton School:
http://www.youtube.com/embed/lDneyrETR2o?feature=player_detailpage

Or here he is at University of Texas:
http://www.youtube.com/embed/KH9079LV4tY?feature=player_detailpage


And there are lots more on youtube.

BTW, if you have not read his books and are really interesting in learning some of this stuff, you MUST do so, they are great books.

Of the best two books he wrote, "Good Calories, Bad Calories" is very technical and very much aimed at the medical community with extensive technical details and many many footnotes and reference data.
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462

"Why we get fat" is the layperson version of the same book.
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/

My advice:

1. Drink coffee with a sugar substitute (I like Splenda, it functions and tastes exactly like sugar) and a dash of heavy whipping cream (you don't need much to lighten the coffee up a lot).
   
2. Diet soda - any kind - is fine.
   
3. Watch this video for an "Explain Like I'm Five" approach.
   
   Bonus advice:
   
   

• Only weigh yourself once a week.
  
• If you weigh yourself two weeks in a row and you haven't lost any weight, make sure you're counting your carbs. 50g is the max, 20g is the ideal. So maybe say, "Okay I will only have 35g of carbs a day" and try that for two weeks and see if it starts the weight loss back up again. If not, lower them.
  
• If you've lowered your carbs down to 15 or 20g and you're still stalled, try limiting the diet soda. Maybe two cans/day for two weeks, then one can/day.
  
• If you're still not losing, cut the soda out completely. For some people, it triggers insulin secretion even though there aren't any carbs in it, and high levels of insulin can stall fat burning.
  
• If cutting the soda out doesn't help, cut all artificial sweeteners.
  
• Next step would be to start limiting dairy. Then perhaps caffeine and/or nuts.
  
  I'm a big fan of the "slow and steady" approach. Make little changes, take some time, observe how it affects you. There's no rush to dump weight off; it's more likely to be permanent if you're not obsessing and just "keeping calm and ketoing on".
  
  Bonus resources, if you want to have a deeper understanding:
  
  
• Why We Get Fat is my favorite intro book.
  
• The Art & Science of Low Carbohydrate Living is a very thorough explanation of the diet.
  
• The Big Fat Surprise explains why scientists and public health officials act like fat is bad for you, even though the scientific evidence doesn't support that belief.
  
• Good Calories, Bad Calories is a more detailed & scientific version of Why We Get Fat
  
• New Atkins for a New You is a very easy-to-follow instructional guide if that's what you need (written by Eric Westman, the doctor in the video I linked above).
  
• Here is a list of great keto videos to watch.

I eat 2 meals a day with a light snack after work and another for dessert. I keep water near me at all times so it's always a short reach away.

For breakfast I go with 4 scrambled eggs (video) w/ No-Salt, 1 serving of sugar free jello, a glass of Stevia Kool-Aid and a generic multi-vitamin. Depending on the day's plans I might swap out the Kool-Aid for a whey protein drink instead. This leaves me very full and even with a workout around lunch time I won't feel hungry until at least 5pm.

My wife cooks supper, which will include various proteins, veggies, etc. as listed in OP's post above. Sometimes the meal plan will include more carbs than I prefer (such as a noodle dish) and she'll swap out the carbs in my portion for shirataki noodles instead. Last night I had a lovely baked spaghetti with meat sauce using these.

As for snacks I use pepperoni (fav is to nuke them so they're like crispy meat chips), sliced cheese, creamsicle jello, sugar free pudding (use half & half) and nuts (pistachios are my fav).

As for drive-thru, there's a Cook Out near me that still has their prices low (double cheeseburger for $1) and they'll gladly serve burgers without the bun and ketchup on the side. Also love Jimmy John's as they'll use a lettuce wrap instead of bread.

^^Edit: ^^# ^^of ^^eggs

Perhaps this might be a good starting point for your research:

https://www.dietdoctor.com/diabetes

https://intensivedietarymanagement.com/ The author of this site has a great book which you might like.

Good Luck!

You can make your own ice cream if you're ok with artificial sweeteners. Make an egg custard base, add whatever flavoring you like, cool it in the fridge, then toss it in an ice cream maker. Just replace the sugar with enough sweetener or sugar-free syrup that it tastes sweet to you.

Recipe: http://www.foodnetwork.com/recipes/alton-brown/vanilla-ice-cream-recipe.html

Cheap, compact, and awesome ice cream maker: http://www.amazon.com/Cuisinart-ICE-21-Frozen-Yogurt-Ice-Sorbet/dp/B003KYSLMW/ref=sr_1_1?ie=UTF8&qid=1410277429&sr=8-1&keywords=ice+cream+maker

I read New Atkins for a New You and it suggests adding 5-10 g carbs each week of different types of carbs until you can maintain weight in order to determine your carb tolerance.

It should help you transition better to lifetime maintenance a lot smoother and help you understand what foods can make you gain unexpectedly.

Yes dear, I knew exactly which article you were referring too. Now how about you go read about him from his own website and compare notes? He is very clear about everything he has tried, when it was and the science behind it.

But honestly if you would like a science backed book instead of just one man to tell you calories are not that simple then I would recommend -
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health https://www.amazon.co.uk/dp/1400033462/ref=cm_sw_r_cp_apa_i_.IW9AbGXQ1PMM

I use this thing to boil the eggs:
https://www.amazon.com/gp/aw/d/B00DDXWFY0/ref=mp_s_a_1_1?ie=UTF8&qid=1523762820&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=go+dash+egg+cooker

Makes perfect eggs every time. Super easy.

And I make them very simply: just mix up 12 egg yolks, 1 tbsp of yellow mustard, 1/2 tsp salt, and however much mayonnaise you like in a bowl, spoon them in the egg whites, and pepper them to all hell.

I use Hellman’s with added olive oil.

More mayonnaise or mustard if you like. The first time I used too much mustard, which just makes them zippy. One time I didn’t use enough mayo, and they were very plain. I just eyeball the mayonnaise, making it nice and creamy.

The Keto Diet - Leanne Vogel - she also has a podcast, if you like them.

Why We Get Fat - Gary Taubes

The Case Against Sugar - Gary Taubes

The Keto Reset Diet - Mark Sisson

The Ketogenic Bible - Jacob Wilson and Ryan Lowery

If you are looking for cookbooks, Maria Emmerich, Kyndra Holley, Carolyn Ketchum, and Amanda Hughes have great stuff. There's also a TON of sites for great keto recipes. Just let me know if you need some.

I haven't read this personally, but this book seems like a good starting point. Includes recipes and an introduction to the fundamentals, from what I can tell (:
https://www.amazon.com/dp/1623158087/ref=cm_sw_r_cp_api_kX47ybP3720Z7

I loved this book.

https://www.amazon.com/gp/aw/d/1451624433?psc=1&ref=yo_pop_mb_pd_title

And this one, as well.

https://www.amazon.com/gp/aw/d/1400033462?psc=1&ref=yo_pop_mb_pd_title

I haven't read any books on IF, but the transformation my body went through was enough for me on that front. 😊

Per another Redditor's suggestion, I got one of these grease savers:
https://smile.amazon.com/RSVP-Stoneware-Grease-Keeper-Black/dp/B0017U5DZY/ref=sr_1_2?ie=UTF8&qid=1465509851&sr=8-2&keywords=grease+saver

I'm very happy with it. I got the white one and it looks nice on the counter. It includes a mesh filter that's easy to clean (I turn it up side down and run it under the faucet). The container is airtight, so the grease stays "good".

I read "Why we get fat: And what to do about it" by Gary Taubes ( https://www.amazon.com/dp/B003WUYOQ6/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 ). Just understanding what was going on in my body and how certain foods affected me made me change my eating habits. Something he wrote really stuck with me: "You don't get fat because you overeat and/or have a sedentary lifestyle, you overeat and don't exercise because you're getting fatter." Basically once you start getting bigger due to fattening carbs (sugar, flour) you are no longer using energy efficiently and your body will want/need more, if you don't give it to your body it triggers a response to save energy (hence the common sedentary lifestyle associated with overweight), the vicious cycle. It's a bit technical but I really enjoyed reading it. I really recommend it, it might make you more aware of what you're eating and what it will do to you once you ingest it.

Yeah. Sounds like you're off to a good start. Like blue mentioned, people don't get overly concerned with going over that magical 20 number so long as it's non-starch veggies. Basically anything green. I end up having to force myself to get enough carbs in a day, so something mildly carb heavy like green beans or tomatoes are fine for me.

I would recommend tracking everything you eat with myfitnesspal and reading "A New Atkins for a New You."

Doing these 2 things helped me discover that eating upwards of 30-35 net carbs a day keeps me losing same as zero carbs would, and the book has lots of veggie suggestions and other tips and tricks of the trade.

Have you tried FatSecret? They tend to have pretty accurate listings. You could use it as a backup.


These are two really good scales.

OXO Good Grips Stainless Steel Food Scale with Pull-Out Display $50 this one was rated highly by Cook's Illustrated Measures in 1/8-ounce (imperial) and 1-gram (metric) increments up to 11 lbs.

EatSmart Precision Pro - Multifunction Digital Kitchen Scale w/ Extra Large LCD and 11 Lb. Capacity $25 - this one is half the price but it a great scale. It measures grams, kg, oz, and pounds. It weights up to 11 lbs and is recise to .05 ounce / 1 gram increments.

No, they are not good substitutes at all unfortunately. If you have some specific recipe maybe we could help but for the most part you would want specific recipes.

I assume you are using it to make non-keto, bread type recipes?
If so, look into Carbquick I have used it several times and it works pretty well, it uses Carbalose flour and not any nuts so they should be good to eat it


I'm not a doctor and that was not medical advice :)

The Cuisinart ICE-21 is a pretty good entry-level machine, if you don't have a Kitchenaid mixer (or if you have the wrong Kitchenaid model...). It's the same idea - keep the bowl in the freezer, take it out when you want to make ice cream. Just make sure your base is very cold for good consistency (otherwise it will freeze too slowly and get icy).

I make ice cream like every other week.

If you want to know the science as well as anecdotal evidence supporting low carb and against the Standard American Diet, here's a list of books for you to read:

• The Art and Science of Low Carb Living
  
• Why We Get Fat
  
• The Big Fat Surprise
  
• Good Calories Bad Calories
  
• Fat Chance
  
• Keto Clarity
  
  Jimmy Moore is a lot more anecdotal but it's a good place to start if you want a simple way to understand keto, in my opinion. The rest contain lots of studies and evidence to convince you.
  
  Taubes is also bringing out a new book. I've not yet read it but I've certainly pre-ordered!
  The Case Against Sugar
  
  
  
  
  
  

Dr. Jason Fung, author of the Obesity Code looks at your question here:
https://www.dietdoctor.com/what-happens-if-you-eat-5800-calories-daily-on-an-lchf-diet

"There’s a difference between calculated energy surplus and real energy surplus. Apparently Feltham didn’t have a large real energy surplus, as he didn’t gain more weight.

The most likely explanation to me is that his energy expenditure increased substantially during the experiment. Maybe there are other explanations? Perhaps his body also adapted by not taking up all the nutrients he ate?

I’m not surprised by the results. If you starve long term you don’t lose as much weight as simple calorie counting predicts. The body will decrease the metabolic rate. If you overeat you don’t gain that much weight. The body adapts and tries to maintain an appropriate fat mass."

i'd recommend his book. it was very thought provoking.
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=tmm_pap_title_0?_encoding=UTF8&qid=&sr=

Congratulations!!!

Once you get comfortable with IF/omad. I would recommend checking out r/fasting. It'll speed up your weight loss and take your energy to the next level.

https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

I would also look into the work of Dr Jason Fung, he recently published a new book. The book's title is off-putting, but definitely worth a read, as is his blog.

A ketogenic diet and intermittent fasting or fasting, is extremely powerful!

I personally follow keto and "alternate day fasting".

This one is mine. I love it, it is precise enough that if I urinate I can track the difference before and after. Awesome reviews on amazon.

http://www.amazon.com/EatSmart-Precision-Bathroom-Capacity-Technology/dp/B001KXZ808/ref=sr_1_1?ie=UTF8&qid=1405779122&sr=8-1&keywords=scales

The other food scale was also that EatSmart brand, only reason I felt comfortable about buying no name is because of the reviews about the company replacing the device no questions asked. Below was that food scale.

http://www.amazon.com/EatSmart-Precision-Digital-Kitchen-Silver/dp/B001N07KUE/ref=sr_1_37?ie=UTF8&qid=1405779251&sr=8-37&keywords=scales

I do something similar. I put water in one mug, fats in another and microwave both. When fat is melted I take it out and continue microwaving the water while I blend the fats. By the time the water is done, my Aeropress (amazon link I don't sell these I just really love the product which is freaking amazing by the way) is ready for the hot water, then I just press the coffee/espresso directly into the blended fats and I'm ready to go. Only mess is one mug and the Aeropress which is incredibly simple to clean anyway. Total time from nothing to delicious bulletproof espresso is about 2 and a half minutes.

This stuff works really well. A little pricey up front but absorbs beautifully. 100-200 doses for $23.

http://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4

Oh, and I recommend the orange flavor, but it's the only one I've tried.

Haha! It's "Braundo" and most definitely!

In case no one posted the links yet, this is what I ended up with for my electrolyte drink. Into a glass of water I pour in NuSalt, grind in some pink Hymalayan sea salt, and down it with a 250mg Magnesium pill. I do this first thing every morning, and combined with diet I get all of my electrolytes.

NoSalt

Salt

Magnesium

My wife can't do this, she uses this mix and it does work for her:

Ultima

Hope this helps! KCKO!

Mac

I bought this one off of amazon. There are cheaper ones on there, but then you have to mess with salt and ice. You just pop the bowl in the freezer for 24 hours, prepare your mixture and let it sit in the fridge until it is really cold, and then make your ice cream. One thing I didn't realize is that the ice cream is much softer than store bought. It will be super delicious, but if you want a harder consistency, you gotta leave it in the fridge overnight.

http://www.amazon.com/Cuisinart-ICE-21-Frozen-Yogurt-Ice-Sorbet/dp/B003KYSLMW/ref=sr_1_1?ie=UTF8&qid=1410755344&sr=8-1&keywords=ice+cream+maker

Well, you can take things to help with the electrolytes, as you should.

You wanna double your Sodium intake. You can use Lite Salt as that has sodium AND potassium in it, and a pretty good amount of potassium as well. Better than most supplements anyway. And then you will wanna buy a magnesium citrate. I also use chicken boullion cubes for sodiumm, i put it in a coffee cup and put hot water in it, then drink it. Tastes like soup kinda.

https://www.amazon.com/Tones-Bouillon-Cubes-Chicken-Ounce/dp/B00COCUM96/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1518037994&sr=1-1&keywords=chicken+boullion+cubes

https://www.amazon.com/Morton-Lite-Salt-Sodium-Table/dp/B0005YM0UY/ref=sr_1_1_sspa?ie=UTF8&qid=1518037860&sr=8-1-spons&keywords=lite+salt&psc=1&smid=A2OEG1SKNGURE1

https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Original/dp/B000OQ2DL4/ref=sr_1_1_a_it?s=grocery&ie=UTF8&qid=1518037876&sr=8-1&keywords=magnesium+citrate+calm&dpID=41DVGX7wPXL&preST=_SY300_QL70_&dpSrc=srch

Its not about "going hard", its not a crash diet. You just figure out your macros and stick to it. Let your body handle the rest.

And no stuff like Powerade has electrolytes in it but nearly enough.

https://www.amazon.com/gp/product/1623158087/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

This one came recommended via another Amazon review. It's really quite good. There's a 2 week menu planner as well with recipes. The first half of the book works hard to explain the science behind the keto concept and why it works. I am a person that likes to understand why something does or doesn't work so it helped me quite a bit.

Use MyFitnessPal and calculate the nutrition information. That is the only way you will know if it's keto friendly. I highly recommend buying a food scale, it's more accurate and much more helpful when measuring how much you're consuming and tracking your food.

A very great talk indeed. I also really enjoyed this book of his

Someone commented about using one of these handy bacon grease containers. They've got a nice little mesh filter built in. I bought one and LOVE IT.

You should try to drink it black. I know, it's bitter, but there's something about drinking it straight.

But yea, don't get a Keurig. Get something like : http://www.amazon.com/Aerobie-AeroPress-Coffee-Espresso-Maker/dp/B0047BIWSK which will be a much better use of your money IMO.

First off, gastric bypass is something no one should consider at any time, period. The only reason gastric bypass even works to reduce weight is because the patient is FORCED to eat a low-carb diet post-surgery or they will suffer extreme gastrointestinal distress. Just skip the surgery and eat a keto-diet instead. If you have difficulty starting the diet and staying on it try to setup a support system if you have people that can help you. The only time gastric bypass is a viable option is if the person has attempted and failed to lose weight on a low-carb diet MULTIPLE times (at least 12-24 months of constant effort to stay on the diet without cheating while under the direction of a doctor that is familiar with low-carb/atkins).

Aside from that, i would recommend you start by reading at least one book on low-carb so you can get an idea of what foods are healthy and which aren't. The easiest book to follow is probably New Atkins for a New You. Here is the pamphlet that Dr. Eric Westman gives his low-carb patients (it should give you a quick idea of what you need to do, but i still recommend the book).

Exercise is not important for weight loss, get your diet planned out and start making some progress and when you FEEL like it, then consider adding in some exercise. Only add exercise if your body is telling you that it has extra energy it would like to burn via exercise, don't force it.

Edit: And to answer your main question, yes, keto and/or low-carb/paleo is right for you. It's right for anyone that is at least 30 pounds overweight.

Hey everyone,

I think I came up with a good recipe for ketoade and I'd like to get your feedback on it! I have a 24oz bottle that I fill up once per day to sip on, but I make it in batches (120oz) that last me 5 days.

​

Recipe:

• 5 servings of Keto Chow Fasting Drops (1 serving = 1/2 tsp) - 1,100mg sodium, 180mg magnesium
  
• 6 servings of Nu-Salt (1 serving = 1/6tsp) - 3,180mg potassium
  
• 5 servings of Mio Sport w/Electrolytes Berry Bast(1 serving = 1/2 tsp) - 400mg sodium
  
  Makes 5 24oz servings.
  
  Totals per serving;
  
  
• Sodium: 300mg
  
• Potassium: 636mg
  
• Magnesium: 35mg
  
  The only thing I can think of to improve this would be to add more magnesium. What do you think? Any recommendations?

Oh, my gosh yes, magnesium citrate. This is my favorite, and it tastes like lemonade: https://www.amazon.com/gp/product/B000OQ2DL4/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

I literally drink salt water when inducting to avoid keto flu. This obviously only helps with sodium intake so, I will supplement with potassium pills and a magnesium powder (CALM -https://www.amazon.com/dp/B000OQ2DL4/ref=sr_ph_1_s_it?ie=UTF8&qid=1482335588&sr=sr-1&keywords=calm). Another (more tasty way) is to drink chicken or beef broth 1-2 times a day. This helps with all three of those electrolytes that are affected by ketosis. Cheers and all the best to you and your goals.

Do you like coffee? If you do, try an espresso every morning and it might help to get things moving on a more regular basis. :)

(You don't need a super expensive espresso machine - there are much cheaper hand presses.)

A nice xmas gift for them. I would recommend reading it yourself and then you would bullet point all the major issues they have with keto and support your actions with the summarized study results in there.

Make half a dozen boiled eggs in under 10 minutes with one of these:
https://www.amazon.com/gp/product/B00DDXWFY0/ref=oh_aui_search_detailpage?ie=UTF8&psc=1
Reasonably priced (as gadgets go), easy to use, works awesome.

http://www.amazon.com/No-Salt-Substitute-11-Ounce-Can/dp/B000H185N6

http://caloriecount.about.com/calories-frenchs-no-salt-i164758

a very small amount (1/4 tsp) has 650mg of K. The perfect supplement, since you dont want to overdo K intake, but you DEFINITELY need it.

Be careful with MFP, although it's a great tool a lot of the users that upload nutritional information don't bother including the potassium levels. (or anything else, seriously people if you're going to add items to the MFP database do it right!!) You'd be surprised how many foods include potassium. When adding an item, google if it has potassium and add it to the nutritional info if there is.

Also, try No Salt to make up for some of your daily potassium requirements

Dash Rapid Egg Cooker, Black https://www.amazon.com/dp/B00DDXWFY0/ref=cm_sw_r_cp_apa_0eXKAbRDY3HYN

This thing is a life saver and cooks PERFECT boiled eggs. I bought the model that cooks a dozen eggs at a time. It also makes omelettes and poached eggs. Bed bath and beyond sells the larger model for $29.99, I used a 20% off code. Totally worth it!

This is the one I've had since 2013. Accurate, takes up little counter space, clear display in grams, ounces, kilograms, or pounds and I've only had to replace the battery once in the last 3 years. Eatsmart also makes this awesome bathroom scale, which I also have.

If you/your wife are worried about heart issues with red meat you should 100% read good calories, bad calories by gary taubes. He goes in-depth about a lot of the "heart myths" out there and covers the "science" we were taught vs real science. http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?ie=UTF8&qid=1312467988&sr=8-1

"No Salt" my friends.

http://www.amazon.com/No-Salt-Substitute-11-Ounce-Can/dp/B000H185N6

• Serving size: 0.25 tsp
  
• Amount Per Serving
  
• Calories 0
  
• Amount Per Serving and/or % Daily Value*
  
• Total Fat 0g (0%)
  
• Cholesterol 0mg (0%)
  
• Sodium 0mg (0%)
  
• Potassium 650mg (8%)
  
• Total Carbohydrate 0g (0%)
  
• Protein 0g
  
• *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower based on your calorie needs.
  
  
  I also recommend Magnesium.
  

Every once in a while I'll say something nice. I bought one of these about a year ago and it's been a lifesaver.

The following is a quote from here:

___
>"Clogged Arteries" or "Atherosclerosis" is often entirely misunderstood. People compare it to clogged plumbing. Which is an entire wrong analogy to use.

>Cholesterol certainly is a large part of arterial plaque, however, it's not the type people often think it is.

>It's not the big Cholesterol molecules that are bad (HDL), infact those are insanely good. The more the better.

>What bad is the tiny Cholesterol molecules (LDL), and even then, most of those are fine.

>What you really have to worry about are the "small version" of the LDL molecules. i.e. LDL Pattern B cholesterol. (20.5 nm wide or smaller)

>And worse yet, if the LDL molecules get "oxidized", since that makes it so they don't bind to anything anymore.

>Reason for all this, is that if the cholesterol molecules get tiny enough, then they can slip through the naturally forming cracks of a 1 molecule thick inner lining of ALL blood vessels called an "endothelium".

>There's also certain things like Transfats (And some Omega-6 Fats) that cause cause inflamation of that endothelium, causing larger tears to the occur.

>* http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/

• http://www.nhlbi.nih.gov/health/health-topics/topics/hdw/
  
• http://www.news.illinois.edu/news/09/0616transfat.html
  
• http://jn.nutrition.org/content/135/3/562.long
  
  >Now all that said, Keotgenic dieting is intensely GOOD for the above scenario. Because it overall, increases the size of your cholesterol molecules. Similar to randomly filling up a batch of water balloons with "Water" (i.e. Fat) and having less balloons (i.e. LipoproteinLipase). On average you would end up with far fewer "tiny" balloons. Especially since, large cholesterol molecules can absorb the tiny cholesterol molecules. (Which is why having high HDL levels is so healthy)
  
  >Additionally, Carbs are pretty well known to have an oxidizing effect.
  So by avoiding Carbs, you reduce oxidized LDLs as well.
  http://www.newscientist.com/article/mg21228435.100-a-spoonful-of-sugar-helps-your-skin-age-prematurely.html
  
  _____
  
  
  More information from the SomethingAwful keto thread, which is on the sidebar. Scroll down to SATURATED FAT IS SAFE! (or just read the whole thing).
  
  A bit of the additional information they add is how triglycerides are the much, much more important factor in your health, and they are raised by eating carby foods.
  
  >I'm sorry, but I'm weeks 9 in and considering doing this for at least 2 years, and I need to know what is really going on.
  
  In this case, then do what keto4life suggested and grab yourself a copy of Good Calories, Bad Calories. The author is Gary Taubes. Here is a NY Times article he wrote from a decade ago (christ 2002 was a decade ago).
  
  TL;DR: You are doing your heart a favor by adopting a ketogenic diet.

http://www.amazon.com/Carbquik-Baking-Mix-lb-box/dp/B005YVU6FY

I haven't tried this yet but the reviews are pretty good. Let's you make a low carb versions of anything bisquick makes.

Read The Straight Dope on Cholesterol beginning to end to have a better understanding of cholesterol.

After reading The Straight Dope on Cholesterol, read Good Calories, Bad Calories by Gary Taubes.

Dr. Attia and Gary Taubes teamed up to form the Nutrition Science Initiative, which is actually sponsoring research on fatty liver disease. Their books and websites are a great resource on what's going on in your body when it comes to insulin, cholesterol, etc.

Obesity Code

An amazing book promoting Keto by doctor that uses the treatment to reverse T2 diabetes.

https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258

Edit: Forgot the title of the book...

http://www.amazon.com/RSVP-Stoneware-Grease-Keeper-Black/dp/B0017U5DZY/ref=sr_1_1?ie=UTF8&qid=1464439021&sr=8-1&keywords=bacon+grease+catcher

I have one of these and it is amazing. I use it just like I would any other fat/oil to cook with. Instead of throwing down a pat of butter or a little oil to cook some meats in, throw in a spoonful of bacon grease.

Also, since you mentioned biscuits, Carbquick makes a good biscuit. Usually add a bit of powdered sweetener, cream, egg, and tsp baking powder to enhance the drop biscuit recipe. Better than a mug bread if you want a biscuit. They freeze well, too.

I get my potassium from Nu-Salt and was able to completely avoid the keto flu-like symptoms. Best of luck with your latest attempt!

Sodium: broth/bouillon. Beef tastes better but chicken is more readily available. I'll put a TBSP into my 24oz coffee cup in the morning, drink it throughout the day, and that's about 2500mg of sodium. More if I counted the splash of Frank's Red Hot. Adding a TBSP of heavy cream really kicks it up a notch.

Potassium: No Salt (NOT Nu Salt or Lite Salt) as it provides 2600mg of potassium per TSP. Nu Salt contains more, if I'm not mistaken. I'll sneak 1/4 tsp of No Salt into that same coffee cup in the morning and usually split the remaining 3/4 tsp into two 28 oz bottles of water with a few squeezes of Mio water enhancer. Looks like Nu Salt might be easier for you to find, at least on amazon. Also, spinach.

Magnesium: two of these

BPC was a big help for me in starting Keto, and it has been hugely motivating for me to stay on Keto. It's delicious. In the beginning when I was having carb cravings I would remind myself that I could have BPC, but BPC + a pastry wasn't possible. The caffeine buzz from BPC is a lot... clearer, is the only way I can describe it. I don't experience the 10am crash the way I did with regular coffee, either.

I use my AeroPress and Magic Bullet. Sometimes I use my Coffee Grinder to grind he beans, but lately I've been using pre-ground beans. If you use an AeroPress, you'll want the coffee ground for an espresso maker.

I use grassfed unsalted butter (sometimes salted adds a zing to the taste but I'm not a fan), Trader Joe's Organic Virgin Coconut Oil, a raw egg (for protein -- I get migraines and protein in the morning is essential in warding them off) and 1/4 teaspoon of Ghiradelli Baking Cocoa. Whip it up for 30 seconds and life is glorious.

The BPC and drinking water keep me full from about 6:45 am until 11:30.

The AeroPress is good because you can make one cup at a time, so it conserves coffee grounds. You can also bring it anywhere - it's a portable espresso/coffee maker. Some people put sugar-free sweetners in the coffee, but I prefer to avoid them. If you drink it without the sweetner after a while you get used to the taste anyway.

I had this same problem when I decided to "cheat some" at Christmas. That turned into a 5-month cheat! Then I read Why We Get Fat: And What to Do About It by Gary Taubes, and that snapped me back into reality. When I learned what all sugar and bad carbs do to my body, that clinched it, and I was back on plan. If you haven't read it yet, you should, IMO.

Now, I can be around this stuff with no problem. My roommates always have candy, cookies & cake going on, but I'm not swayed any longer. Plus now I have my awesome cream cheese balls (rolled in SF Jello!), and other desserts once in awhile to handle any sweet cravings (plus diet sodas and SF iced coffees).

I think the technology has pretty much been perfected, but this is best selling on amazon. Link

I have one of these and I love it.

Save the grease for your next recipe!!!

http://www.amazon.com/gp/product/B0017U5DZY/

This is what I do. Get yourself an aeropress.

Start buying flavored coffee grinds at Trader Joes/Marshalls/Ralphs/etc (look for whole beans, and get yourself a grinder, because it will taste amazing). Make espresso coffee. Add water. Add Half&half/heavy cream.

For example, I bought some blueberry creme flavored coffee grinds and holy shiiiit, it's like it was flavored with sugar- but in reality, it had just 2 carbs (because I like my coffee creamy)

Give it a try.

I have had mine for about 6 years and have been very happy with it.

https://www.amazon.com/Cuisinart-ICE-21-Quart-Frozen-Yogurt-Ice/dp/B003KYSLMW/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1522869444&sr=1-1&keywords=cuisinart+ice+cream+maker

http://www.amazon.com/gp/product/B005YVU6FY?keywords=carbquick&qid=1454263297&ref_=sr_1_1&sr=8-1

I've used this for pancakes, pizza dough, biscuits, as a breading, in gravies, etc. If milk is required, I used almond milk. The pizza dough isn't perfect, but the biscuits are good and the pancakes are better than any box mix I've had, low carb or not.

You're welcome.

Take a look at chapter 11 of the New Atkins For a New You. In that chapter it describes meal choices for fast food along with Indian, Greek, Italian, Mexican, et.al. dining. Atkins is not a ketogenic diet, but it's helpful in navigating through the carb minefield of the standard American diet.

http://www.amazon.com/gp/aw/d/1439190275/ref=mp_s_a_1_1?qid=1451252590&sr=8-1&pi=SY200_QL40&keywords=the+new+atkins+for+a+new+you&dpPl=1&dpID=51KGWRFmHqL&ref=plSrch

Does Peter Attia count as someone you would trust? Or Gary Taubes?

Long-term diet studies are incredibly rare in either direction, because it is incredibly expensive/difficult to know that the test subjects are eating the diet they say they're eating, especially long term.

Here is the good news - /r/Keto and IF are powerful tools for controlling blood sugar and managing diabetes.

Two years ago my A1C was 13.4 and I was in losing toes/kidney-damage territory. I went hardcore Keto 18:6 IF and frequently OMAD. MY doctor put me on Metformin and blood-pressure meds.

9 months later, my A1C was 4.9. Technically non-diabetic. I asked my doctor to take me off Metformin which she didn't like the idea of, but she agreed. 6 months later my A1C had stabilized at 5.3 and has stayed there. I'm off all diabetes and blood pressure meds and my last BP was 110/60. I lost 40 pounds. I'm 53.

Here are the most important things I can share with you;

• If you don't want sugar in your blood, don't put it into your mouth.
  
  
• Bread, pasta and rice are all basically complex forms of sugar.
  
  Eat all the meat and vegetables you want and give your body a break from high insulin levels. You've caught this early and there is no reason you can't reverse the symptoms of diabetes with delicious food and skipping a meal or two a day.
  
  It's really that simple.
  
  I recommend Dr. Jason Fung's book The Complete Guide to Fasting which will give you all science behind low carb diets and intermittent fasting for treating diabetes. His other book The Obesity Code is even more in depth if you want more science.
  
  Now here is the bad news. Some doctors will likely fight you about this. I was sent to a class at a hospital after my diagnosis. The nutritionist said diabetes was progressive and irreversible and medication could only slow it down. Their goal of management is an A1C of 7.0 which means they want to keep you diabetic.
  
  You need to take this seriously and do your homework. You can absolutely manage this and do it with food alone. But there are a lot of people who will tell you it's impossible or too hard to do. I've read that at least 80% of T2 diabetics could manage the disease with diet alone, but only 5% choose to do so.
  
  It breaks my heart when T2 diabetics I know will have a slice of pie and say "Well, I'll just up my meds tonight".
  
  F*ck that. I'm not going to inject insulin years from now for pie today.
  
  I'll gladly answer any questions you have here or by direct message.

I have one of these. Really great purchase because there is a strainer built in.

If you do end up getting a scale, be sure to get a good one! Some of them are just absolute crap (I know this after recently shopping for one!).
The one I ended up with is called EatSmart Precision Pro -- a digital scale that goes for about 25bucks on Amazon. Link is here: http://www.amazon.com/EatSmart-Precision-Digital-Kitchen-Silver/dp/B001N07KUE/ (this link does not benefit me nor anyone else monetarily, just FYI).

I am currently training for a marathon this fall (running a half on July 24th), and have been strict keto for all of the training. Every now and then (like once or twice a month) I will feel pretty wiped out. I just cook up some broth with some added potassium (nosalt and it perks me right up.


My only suggestion is just to take it slow. Especially if you have not been keto'ing for longer than say 6 weeks.

Get one of these: http://www.amazon.com/RSVP-Stoneware-Grease-Keeper-Black/dp/B0017U5DZY

Save your bacon fat and use it to cook with.

All Amazon links must contain "/dp/" between the .com and the ASIN (the B00*** part).

The link should look like this: https://www.amazon.com/dp/B00DDXWFY0/

In the US, you can't get a potassium supplement over 99mg, and you need 1000mg. Just get the Nu-Salt at hopefully most grocery stores, looks like this and will be by the spices/salt, usually on a low shelf.

This is a YMMV topic. Some sources such as Eric Westmans New Atkins for you it is stated that sugar alcohols can be discounted like fiber from the total carb content. But! may still cause an insulin reaction or act as a laxative.

Either of Taubes' books. Why We Get Fat and Good Calories, Bad Calories. There are dozens of others, but those are my favorites.

Link for the lazy . Looks like you aren't alone 4.6/5 stars

Good Calories Bad Calories by Gary Taubes go a long way to laying this info out in great detail. A little heady at times but worth it.

Buy the "The Obesity Code" and offer it to them to educate themselves further.

https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258

I am fasting right now and I had some family member have "concerns". I offered up my copy of "The Complete Guide to Fasting" if they wanted to ease their concerns. They all declined.

https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012

I like this one... I have one in my home and I keep one in my office, too.

My suggestion was going to be IF with skipping breakfast since you have issues.

There is a product called Carbquic that people seem to like. Might be able to include pancakes in your breakfast everyday if it fits your macros. http://amzn.com/B005YVU6FY

Crafted by doctors and experts no doubt, but doctors and experts still informed by the same deeply flawed research as everyone else. The lipid hypothesis, as this is known, has been, for all intents and purposes, the only game in town for 30+ years, and to this day is still fundamentally based on some pretty badly-executed studies done back in the 70s.

Break out the Gary Taubes, get read up, and then we can discuss further. :)

If it interests you, this book helps wade through 100's of nutrition studies, and give perspective on why popular dietary beliefs exist.

Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health https://www.amazon.com/dp/1400033462/ref=cm_sw_r_cp_apa_Du1eAbEHW5A6B

I put my bacon on a rack like this, on a foil covered cookie sheet.

I then poor the bacon grease in to a device like this.

Two pounds every Sunday night after dinner to prevent grazing.

Americans: I think I found the mold on Amazon!

link...


or maybe these

Yes. You don’t need salt or ice. It’s a water lined bucket that you freeze. It’s $44 on amazon but this is the model I have that I bought at bed, bath and beyond years ago

Cuisinart ICE-21 1.5 Quart Frozen Yogurt-Ice Cream Maker (White) https://www.amazon.com/dp/B003KYSLMW/ref=cm_sw_r_cp_api_i_xwrJDb0ZK7NRH

Give Good Calories Bad Calories a read first. Then try reading The Vegetarian Myth by Lierre Keith. She was a vegan for 20 years and it caused her some major health issues. She really points out the fallacies that the vegetarian lifestyle is based on very clearly. In the mean time you can watch all the videos found here, and this post from March 14 by Taubes is great, pay special attention to the second paragraph. Does she want you to watch Forks Over Knives? That movie fails entirely to address the weaknesses inherent in observational studies.

Yep. I also use Carbquik sometimes to thicken sauces and gravy.

The Obesity Code

Why We Get Fat and What To Do About It

The Great Cholesterol Myth: Why Lowering Your Cholesterol Won't Prevent Heart Disease-and the Statin-Free Plan That Will

Definitely read Good Calories Bad Calories

http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462

Easiest way to get potassium is by shaking some No-Salt on your food.

I keep meaning to make some. I feel like I get too few calories per net carb with Halo Top and need more fat. Perhaps next weekend I'll make my own and I'll post about it. Making ice cream is actually really easy (mix stuff, throw it into ice cream maker, eat in 30 minutes). Ice cream maker is under $50. Ingredients are cheap as hell. I have this maker: https://www.amazon.com/gp/aw/d/B003KYSLMW/ref=mp_s_a_1_3?ie=UTF8&qid=1480834949&sr=8-3&pi=SY200_QL40&keywords=ice+cream+maker&dpPl=1&dpID=41cIcGTIN2L&ref=plSrch

>Grain Brain
http://www.amazon.com/Grain-Brain-Surprising-Sugar--Your-Killers/dp/031623480X/ref=sr_1_1?ie=UTF8&qid=1396899463&sr=8-1&keywords=grain+brain

> Good Calories, Bad Calories
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&ie=UTF8&qid=1396899524&sr=1-1&keywords=good+calories+bad+calories

> Sweden
http://healthimpactnews.com/2013/sweden-becomes-first-western-nation-to-reject-low-fat-diet-dogma-in-favor-of-low-carb-high-fat-nutrition/

Note: Pretty much type "Sweden" + "Low Carb" and you'll find tons of google results.

that's why diet soda doesn't aid weight loss

when I use stevia, I make sure it is 100% pure stevia (lots of stevia products are "blends" with other toxic ingredients)

but at the moment, I'm going 100% sweet-free

and you MUST have at least one copy of this gem: https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=cm_cr_arp_d_product_top?ie=UTF8

Add this to a public Amazon wishlist (with a valid address attached privately to the list) and post the wishlist link here.

I got a similar one of those molds recently, specifically to keep my ‘pizzas’ in check, since they otherwise spread all over the parchment paper if I go that route.

Amazon link to referenced mold:
Freshware Silicone Mold, Resin... https://www.amazon.com/dp/B00OPXKYPO?ref=ppx_pop_mob_ap_share

I find I get more than enough sodium from food and that it is easy to add more if needed. If adding sodium is making your headaches worse, then you need a lot more potassium. That's why I use electromix, because it does not have any sodium, and will help increase potassium ratios. Another (cheaper) way to get potassium only (no other electrolytes) is to dump some "salt substitute" (available in every grocery store) in with whatever you're drinking/eating. It is potassium chloride instead of sodium chloride and does taste salty, but odd.

http://www.amazon.com/Morton-Salt-Substitute-3-12/dp/B00A72NDGO/ref=sr_1_2?ie=UTF8&qid=1453764861&sr=8-2&keywords=salt+substitute

http://www.amazon.com/Nu-Salt-Substitute-Shaker-3-Ounce/dp/B004EPBMRC/ref=sr_1_3?ie=UTF8&qid=1453764861&sr=8-3&keywords=salt+substitute

With electrolytes you need to hit all of those macros, not just salt and magnesium. The ratio is the most important part.

Sounds like someone needs to get over their SJW-centric rage blackouts.

And possibly ease off on the testosterone injections a little.

Meanwhile, for actual reading on the topic:

https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462

(Don't worry, Taubes couldn't be any more dispassionate in his writing; you're safe from any threat of sentiment.)

https://www.amazon.com/NoSalt-Sodium-Free-Salt-Alternative-11/dp/B000H185N6/

0mg sodium, 650mg potassium per 1/4 tsp. I've never tried it so I can't vouch for the taste, but you may want to give it a whirl.

>the link posted above is not an affiliate link

For me, that's a page-not-found so... you're not wrong.

P

edit: I don't know anything about affiliate links or anything so feel free to lemme know and I'll delete this, but is this a non-affiliate link to it?

If you are going to get an Atkins book, get this one:

http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275

Highly recommended. Read (and watch) anything you can by those authors (Westman, Phinney, and Volek).

However, don't touch the Atkins-branded food. It's just "fake version of carb food x" when you should be preparing real food from now on. Animal fats, eggs, real cheese, fresh green veggies, coconut oil, avocados, etc.

It's unfortunate that you do not recognize that the nutrition medical professionals get is a blink.

There are people here with literally more knowledge about the ketogenic diet that some doctors.

My friend is a medical student and is about to become an M.D. - she knows from experience the education she and others received and it's lacking.

This is why people see things and balk. If you were more educated on the subject you would realize why that is there.

I suggest starting with this:

http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462

book recommendation

http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462

Suggested reading

https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy/dp/1451624433/

See if that changes your perspective when you are through with it

https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258



https://intensivedietarymanagement.com/how-do-we-gain-weight-calories-part-1/



https://youtu.be/da1vvigy5tQ



https://youtu.be/mAwgdX5VxGc

https://www.amazon.ca/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258

Required reading.

I suggest eating more spinach (daily) and using NoSalt.

http://www.amazon.com/No-Salt-Substitute-11-Ounce-Can/dp/B000H185N6

I'm using this.
http://windsorsalt.com/products/salt-free/
I think in the states this is the more common product though.
https://www.amazon.com/NoSalt-Sodium-Free-Salt-Alternative-11/dp/B000H185N6

https://www.amazon.com/NoSalt-Sodium-Free-Salt-Alternative-11/dp/B000H185N6/ref=mp_s_a_1_3?keywords=no+salt+salt+substitute&qid=1567826714&s=gateway&sprefix=no+salt&sr=8-3

http://www.amazon.com/No-Salt-Substitute-11-Ounce-Can/dp/B000H185N6/ref=sr_1_2?ie=UTF8&qid=1406249000&sr=8-2&keywords=no+salt

Check out No Salt

It doesn't have to be so technical. Just put some lite salt (50/50 sodium/potassium) in bottled water and drink it throughout the day. Then take a dose of magnesium at bedtime: https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4

bought one of these and keep it in the fridge. http://www.amazon.com/RSVP-Stoneware-Grease-Keeper-Black/dp/B0017U5DZY/ref=sr_1_1?ie=UTF8&qid=1377300436&sr=8-1&keywords=bacon+jar

I just keep it on the counter in one of these.

i have this
https://www.amazon.com/RSVP-Stoneware-6-Cup-Grease-Keeper/dp/B0017U5DZY