Ketogenic Lifestyle 2020

AndOne

Hi

I Started on a keto diet in 2019 as my stomach has always gave me problems since I've been younger and nobody thought it may be the food I was enduring.

I had endoscopy and scans done to see if there was anything wrong as I was in pain and never had a good night sleep.

I swear by it and have found out that my problems lay in Carbs mostly the processed ones


ie. Bread, Pasta anything heavy and stodgy.

Milk was also an issue I used to drink litres and litres of it when I was young and had no problem but if I drink it now I'm in pain almost immediately.

Flip to 2019 and I'm drinking cream and double cream with my blackberries 😂😂

I swear by this and will never go back to trays of shepherd's pie and lasagne.

I've noticed there hasn't been much conversations on boards recently about Keto and would like to see who else follows the Keto Diet and would like to start a conversation with like minded people.

Soulsun

AndOne wrote: »

Hi

I Started on a keto diet in 2019 as my stomach has always gave me problems since I've been younger and nobody thought it may be the food I was enduring.

I had endoscopy and scans done to see if there was anything wrong as I was in pain and never had a good night sleep.

I swear by it and have found out that my problems lay in Carbs mostly the processed ones


ie. Bread, Pasta anything heavy and stodgy.

Milk was also an issue I used to drink litres and litres of it when I was young and had no problem but if I drink it now I'm in pain almost immediately.

Flip to 2019 and I'm drinking cream and double cream with my blackberries 😂😂

I swear by this and will never go back to trays of shepherd's pie and lasagne.

I've noticed there hasn't been much conversations on boards recently about Keto and would like to see who else follows the Keto Diet and would like to start a conversation with like minded people.

Hi,

Thanks for the above.

I’m interested in learning more about Keto. Could you detail out your weekly meals.

From your experience, how long before your see the benefits of the Keto diet.

AndOne

So when I began Keto at least five months ago now.

The first two weeks were when I seen and felt the most improvement i'd so much energy and I got over the plateau I had hit on my weight goal.

Now i'm fitter than ever my digestion is perfect my sleeping is amazing I never slept a full night sleep now i'm waking up raring to go. It's the best thing i've ever done I eat things now I hated and now I love them as I know the advantages to them.

The only way I can describe it it's as if the foods im eating are helping to lubricate the inner mechanics of my body and help it to work smoother and better.

My diet is mostly meats and cheese when i'm on the go or in work and forget stuff which is handy as I love cold cuts.

But a normal day if I was off work would be

DAILY MEAL PLAN

Breakfast-Bacon Eggs Avocado(Tabasco sauce Mayonaisse)

Lunch- Chicken Salad, Mayonaisse

Snack-Blackberries, Cream and some Dark Chocolate

Dinner- Steak,Long Stem Cauliflower(all cooked in butter)

Nuts, cream , Greek Yoghurt,

I also fry grated cheese and make wraps out of the cheese and put in my favourite meats and sauces sometimes a fried egg

Its so easy as I love all fat foods and my stomach can't handle processed carbs so I need to do Keto to not be in pain all day

mmc2010

Hi AndOne, I started a Keto diet about a month ago, and like you, saw immediate benefits. Much more energy, better skin, weightloss etc. I feel much better. It does take a bit of time to get used to - eating cream and cheese, meat fat etc - all the stuff I had resisted over the years. I'm not calorie counting, and I wonder if I should. I didn't lose any weight last week but maybe this is just a bit of a lag. I also do worry about my cholesterol, coming from a family history of heart disease...

Bandara

mmc2010 wrote: »

Hi AndOne, I started a Keto diet about a month ago, and like you, saw immediate benefits. Much more energy, better skin, weightloss etc. I feel much better. It does take a bit of time to get used to - eating cream and cheese, meat fat etc - all the stuff I had resisted over the years. I'm not calorie counting, and I wonder if I should. I didn't lose any weight last week but maybe this is just a bit of a lag. I also do worry about my cholesterol, coming from a family history of heart disease...

Hi there,

Just a note if you don't mind, you shouldn't need to/or neither is it wise to be eating any visible fat/skin on meat to be in healthy ketosis. I consume 200g (give or take a few grams) of fat every day which is perfect for my ratios; 80% my calorie intake comes from fat @ 200 grams, 15% from protein @ 80 grams/and finally 5% from carbs @ 20 grams. I do not eat visible fat or skin. You should get your fats from good healthy sources like avocado, olive oil, double cream in your coffee, butter, nuts and seeds etc etc In addition I am prescribed Liquigen three times daily by the hospital, to assist in fat absorption and my bodies management of LCT Fats.

I am almost 2 years now on a very strict ketogenic therapy, and mine is managed by the wonderful team in St James Hospital, they are the only Clinical Dieticians in this country who specialise in Ketogenic Therapy. I started on the diet back in May 2019, for a number of very serious and ongoing medical reasons. Blood ketone levels would always be between 3.5 and 4.6 mmol, with blood glucose between 3 and 4.4 mmol, I test both nightly, exactly 3 hours after my final meal, aka dinner, using a Freestyle Neo blood and ketone monitor. It's really important to stay on top of your levels so you can adjust if necessary.

If your goal is just weight loss you are probably best to just do a LCHF diet and whatever exercise you can manage, you don't need to pursue ketosis, as by just moving away from the 300g a day Carbs frenzy that equates to the western diet will help you greatly !

Be aware that your cholesterol will skyrocket (for example mine is at 8.2 and my daily diet really is extremely healthy with no treats or cheat meals ever) but there are medications to manage this if you feel worried of course, and there is also the fact there is very little proven science that cholesterol levels equal good or bad health. Its a bit like the low fat is better myth that we were all sold years ago, with no mention of the loaded sugar in everything low-fat!!

I see a lot of meal plans and information listed in this thread which just simply is incorrect, and could lead people down the wrong alleyways should they choose to follow a ketogenic lifestyle, things like blackberries for example. At approx 1g of carbs per berry, they have no place in a correct ketogenic diet, people search out these supposed 'Keto friendly' foods, and really they are just hidden carbs that will hinder any attempts to get into a good state of ketosis.

Well done on the weight loss and feeling better !

Cill94

Bandara wrote: »

Be aware that your cholesterol will skyrocket (for example mine is at 8.2 and my daily diet really is extremely healthy with no treats or cheat meals ever) but there are medications to manage this if you feel worried of course, and there is also the fact there is very little proven science that cholesterol levels equal good or bad health. Its a bit like the low fat is better myth that we were all sold years ago, with no mention of the loaded sugar in everything low-fat!!

There's actually a lot of compelling evidence that high cholesterol levels increase your risk for serious health issue like heart disease and stroke. Your own cholesterol is in the very high, potentially dangerous range..

https://www.barbellmedicine.com/blog/the-science-of-red-meat-and-health/

"At this point, we have 200+ studies with greater than 2 million participants and over 20 million person-years of follow up, and 150,000+ cardiovascular events demonstrating a dose-dependent, log-linear association with absolute magnitude of vascular exposure to LDL and risk of ASCVD."

Bandara

Cill94 wrote: »

There's actually a lot of compelling evidence that high cholesterol levels increase your risk for serious health issue like heart disease and stroke. Your own cholesterol is in the very high, potentially dangerous range..

https://www.barbellmedicine.com/blog/the-science-of-red-meat-and-health/

"At this point, we have 200+ studies with greater than 2 million participants and over 20 million person-years of follow up, and 150,000+ cardiovascular events demonstrating a dose-dependent, log-linear association with absolute magnitude of vascular exposure to LDL and risk of ASCVD."

Hi Cill,

Yes I know mine is very high, but the team in St James hospital are happy with how I'm going, I am in very regular contact with them and we discuss any issues in great detail, with the Professor overseeing. In the cholesterol tests that I do every month it is mostly my HDL that is high, however it is large particle HDL which is a very good indicator of good health.

My bench marks are retaken and reviewed every three months and improvement in fitness has been very significant since my operation and subsequent treatment in 2018/19.

partyguinness

AndOne wrote: »

Hi


I've noticed there hasn't been much conversations on boards recently about Keto and would like to see who else follows the Keto Diet and would like to start a conversation with like minded people.

I suggest Keto on a another thread a few months ago to a very overweight OP. I was promptly rounded on by some other posters like a pack of hungry hyenas.

Even if you don't go the whole Keto and just low carb for a period it will be benficial and you will earn a lot that will set you up with more knowledge about your everyday food intake.

Cill94

Bandara wrote: »

Hi Cill,

Yes I know mine is very high, but the team in St James hospital are happy with how I'm going, I am in very regular contact with them and we discuss any issues in great detail, with the Professor overseeing. In the cholesterol tests that I do every month it is mostly my HDL that is high, however it is large particle HDL which is a very good indicator of good health.

My bench marks are retaken and reviewed every three months and improvement in fitness has been very significant since my operation and subsequent treatment in 2018/19.

Fair enough, I have just heard a lot of people disregarding cholesterol when discussing this diet as though it is not an issue. Can see now that's not what you meant. LDL is certainly the important one to keep an eye on. Best of luck with whatever health issue they are helping you with.

tringle

Does anyone know of any GPs/doctors/clinics that specialise in keto that I can refer myself to. My own GP is always on about my cholesterol and prescribed statins and telling me to stay away from eggs and cheese. He isn't overly happy with me suggesting science has moved on. So looking for a practitioner that will check bloods and monitor. Thanks

c.p.w.g.w

The cholesterol issue is more nuanced...

So the Dr will normally only check LDL & HDL...but within those two types there's many subsets, which are rarely tested...vLDL I believe is the one that is most dangerous, and is a result of cronic inflammation and it's the one that seems to lead to cardiac plague

Sky2020

There is website called thyroidnutritionireland dot com where you can find GPs who does work with investigating thyroid issues

lee_baby_simms

I’ve used keto on and off for years and find it very useful as a short term weight loss tool after Xmas etc. There’s healthy keto and then theres dirty keto.

One thing I keep seeing here is people talking about lots of mayonnaise and processed meats and less about things like cruciferous vegetables and nuts.

I think it’s worth reading up on some of the nutrition science around processed oils found in mayonnaise and their effects on driving HDL and LDL in the wrong directions. Processed meats also carry a certain degree of risk.

All fats are not equal.

I think if you’re going to do keto it’s essential to get a blood lipid panel done. For example you may carry the APOE-4 genotype, 25%+ of Irish people do, this gene can drastically effect how you metabolise fat and increase cardiovascular risk.

Things like rapeseed and sunflower oils are extremely unhealthy. They’re pro inflammatory and cause oxidative stress that is linked to arterial plaques. A poor HDL LDL ratio only compounds the problem.

Keto done right with plenty of healthy fats and green veg is a great way to manage weight and reverse the effects of metabolic syndome but slathering processed meat in mayonnaise is not a smart way of going about it.

Just my two cents.