Keto - Gettin Healthy on Steak and Bacon. Info, Tips, and Recipes

[icehog3]

Hahaha! Mine was terrible, but I could always tell how deeply in ketosis I was. It also could have been a bad strip, or you could have been more diluted than usual but I'm leaning towards adaptation balance.
That's why a lot of people aren't fond of the strips. They throw people off and aren't particularly accurate. some people like me expell most of their excess through their breath.
What it comes down to is that if you're consuming less than 20-30 Grams of Carbs it's impossible not to be in ketosis to some degree. Most people are in mild ketosis upon awakening every day or after a vigorous workout.

Thank you for the reassurance. I am sure you are right that I have to be in ketosis regardless of the strip. 2 hours later I pissed again and was back between medium and high.

Like the other guys have mentioned, thanks for your insight and your research. I obviously have my own tweaks to the whole thing, but definitely use a lot of what you bring to the thread.

While I have your "ear", I was looking at potassium supplements today and my go-to brand, Now Foods, well their supplement provides 2% of the RDA? I obviously don't want all the sugar from bananas at this point, so do you have a potassium supplement you recommend with a higher dosage? Thank you.

Good work, @Fusion555 and @pbibby , and thank you for your contributions too.

My regular vitamin regimen, which I have been using with the Keto as well, consists of these listed below. The list is from a bodybuilding and powerlifting expect, Charles Poliquin, it's his basic regimen with a couple of my own tweaks, but it's especially beneficial to someone trying to put on or keep on lean mass. I buy all Now Foods except for the fish oil, and I buy different vitamins from different sites to always get the best price on a specific one.
Fish Oil
Magnesium
Acetyl Carnitine
B Complex
C
D2
E
Zinc Glycinate

I have added MCT Oil, and will add potassium when I find (or Jeremy finds, lol) a good one.

 

[pbibby]

First morning making 90 second keto bread and wow I'm glad I did. After no bread for awhile this hits the spot without making me want more.

Thanks for letting this be my check in thread! Haha


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[Glassman]

Thank you for the reassurance. I am sure you are right that I have to be in ketosis regardless of the strip. 2 hours later I pissed again and was back between medium and high.

Like the other guys have mentioned, thanks for your insight and your research. I obviously have my own tweaks to the whole thing, but definitely use a lot of what you bring to the thread.

While I have your "ear", I was looking at potassium supplements today and my go-to brand, Now Foods, well their supplement provides 2% of the RDA? I obviously don't want all the sugar from bananas at this point, so do you have a potassium supplement you recommend with a higher dosage? Thank you.

Good work, @Fusion555 and @pbibby , and thank you for your contributions too.

My regular vitamin regimen, which I have been using with the Keto as well, consists of these listed below. The list is from a bodybuilding and powerlifting expect, Charles Poliquin, it's his basic regimen with a couple of my own tweaks, but it's especially beneficial to someone trying to put on or keep on lean mass. I buy all Now Foods except for the fish oil, and I buy different vitamins from different sites to always get the best price on a specific one.
Fish Oil
Magnesium
Acetyl Carnitine
B Complex
C
D2
E
Zinc Glycinate

I have added MCT Oil, and will add potassium when I find (or Jeremy finds, lol) a good one.

Haha, well, now that you inspired me to look into it, it's pretty interesting. Apparently potassium supplements are limited to 2% due to the dangers presented by possible overconsumption. (But damn, 2%! )

I guess that's another reason most people get theirs from, "light salt, nu-salt, or no-salt" either added to their their food or in some version of ketoade. (Lemon or lime water, salt, potassium, magnesium citrate)

We eat a good amount of greens, so that combined with the whole food multi - vitamin I take, other foods we eat, and the daily salt citrus water, has given me enough to prevent "keto-flu", but it does seem I may be a little potassium deficient...

https://www.biohackerslab.com/reviews/best-potassium-supplements/

 

[icehog3]

Thanks for researching the potassium issue, Jeremy. That's crazy!

Well, I have been eating quite a bit of almonds, fish and avocados since starting Keto, so maybe my potassium is ok without a supplement. Might still look at the salt substitute labels next time I'm at the grocery store anyway.

 

[Glassman]

Thanks for researching the potassium issue, Jeremy. That's crazy!

Well, I have been eating quite a bit of almonds, fish and avocados since starting Keto, so maybe my potassium is ok without a supplement. Might still look at the salt substitute labels next time I'm at the grocery store anyway.

Right!
Interesting info for sure.


Why am I not at all surprised that one part of fed gov recommends 4700mg and another part limits supplements to 100...

I don't get enough avacado as the wife developed an intolerance to them. and don't really eat enough almonds as I prefer walnuts and pecans....

Disappointing to see that Harvard paper still perpetuating the outdated concept of regular salt being unhealthy or dangerous. Seems that's been pretty well debunked.

(I'm not a particularly big fan of salt, don't use a lot, but it's much more important and much less problematic than has been indicated the last few decades.)

 

[icehog3]

I haven't added salt to food in decades, save some in the chili mix that I make. But I am going to look into those substitutes.

I have been mashing avocado with a little lime juice and topping my sirloin/almond butter/habanero cheese burgers with it, so I'm probably eating 3 avocados a week?

The government can be a little perplexing at times, eh?

 

[Opie]

Thanks for researching the potassium issue, Jeremy. That's crazy!

Well, I have been eating quite a bit of almonds, fish and avocados since starting Keto, so maybe my potassium is ok without a supplement. Might still look at the salt substitute labels next time I'm at the grocery store anyway.

if you go back to protein shakes, most of them have a good amount of potassium.

 

[Glassman]

I have been mashing avocado with a little lime juice and topping my sirloin/almond butter/habanero cheese burgers with it, so I'm probably eating 3 avocados a week?

The government can be a little perplexing at times, eh?

Mmmm. That sounds good!

The only way they could surprise me at this point would be for them to do something, efficient, effective, and beneficial...

 

[pbibby]

Spot on commentary on the Gov......but I digress.

Anywho, I def need to add more avocado to the diet. First week has been good, a bit more research and questions before going shopping and I probably would have avoided some of the Keto-Flu symptoms. Oh well. I'm not discouraged. Only thing that concerns me a bit is the BP, but I'm thinking getting some more electrolytes will help that immensely.

 

[Fusion555]

Lunch, 1/2 chicken breast pan fried in olive oil with parm melted on top, Mixed greens with 1/2 avocado, more shaved parm and a vinegar, olive oil and mustard dressing. 597 cal, 3 carbs, 39 fat and 38 protine

 

[icehog3]

Crushed it in the gym the last couple days, both strength and endurance way up, I think I must be into the adjustment Jeremy has talked about. Regardless, I'm thrilled.

Would you believe me if I told you I had eggs with habanero cheese, thick sliced bacon and coffee as my post gym meals?

 

[Glassman]

Crushed it in the gym the last couple days, both strength and endurance way up, I think I must be into the adjustment Jeremy has talked about. Regardless, I'm thrilled.

Would you believe me if I told you I had eggs with habanero cheese, thick sliced bacon and coffee as my post gym meals?

Love it!

 

[pbibby]

Do we worry about total carbs at all if the net number is not above 20-25? As in, my breakfast this morning is 30 total carbs but 31g fiber. Most of it due to my quest bar I went for this morning. Don't want to screw myself up here.


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[nathanw13]

Do we worry about total carbs at all if the net number is not above 20-25? As in, my breakfast this morning is 30 total carbs but 31g fiber. Most of it due to my quest bar I went for this morning. Don't want to screw myself up here.


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Nope. Fiber and (most) sugar alcohols either don't process the same or simply don't process at all in our system, so we don't worry about them at all. Quest bars are awesome when I need a quick breakfast and don't have time to grab anything else! Stay under 20g net carbs* and you're golden!

*Under 20g guarantees that anyone is in nutritional ketosis. Some people can stay in ketosis as high as ~50g, but >20g guarantees it so that's the usual recommendation.

 

[pbibby]

Nope. Fiber and (most) sugar alcohols either don't process the same or simply don't process at all in our system, so we don't worry about them at all. Quest bars are awesome when I need a quick breakfast and don't have time to grab anything else! Stay under 20g net carbs* and you're golden!

*Under 20g guarantees that anyone is in nutritional ketosis. Some people can stay in ketosis as high as ~50g, but >20g guarantees it so that's the usual recommendation.

Appreciate the reassurance! It's what I was thinking but thought I'd ask the ones that know better than I!!

Thanks!

 

[Xavier Dredo]

Down another 5 lbs in a week and a half. Gave up my beloved Belgian beer after New Years, pasta/rice/bread/beans on the 13th, while increasing healthy fats (nuts, avocados, grass fed butter, healthy oils) and my gut has literally disappeared. I’ve always skipped breakfast and had my first meal around noon, but now I have no sense of hunger before hand. I typically have dinner before 7 and now I have no hunger or cravings afterwards. No more big bowls of cereal at 9pm!

The one thing I miss is fruit. The rest of my family are vegetarians and we have tons of fresh fruit in the house. I was good for a couple apples, an orange, and a banana, as well as piles of grapes and berries, every day. I’ve substituted those things for more nuts and seeds, particularly walnuts, pecans, and pumpkin seeds. More celery with either peanut butter or cream cheese snacks as well.

If this keeps up I’ll be down to my high school wrestling weight of 165 in 3-4 weeks!

 

[Xavier Dredo]

I used to put away 1/4 one of these for a snack!

 

[Glassman]

Down another 5 lbs in a week and a half. Gave up my beloved Belgian beer after New Years, pasta/rice/bread/beans on the 13th, while increasing healthy fats (nuts, avocados, grass fed butter, healthy oils) and my gut has literally disappeared. I’ve always skipped breakfast and had my first meal around noon, but now I have no sense of hunger before hand. I typically have dinner before 7 and now I have no hunger or cravings afterwards. No more big bowls of cereal at 9pm!

The one thing I miss is fruit. The rest of my family are vegetarians and we have tons of fresh fruit in the house. I was good for a couple apples, an orange, and a banana, as well as piles of grapes and berries, every day. I’ve substituted those things for more nuts and seeds, particularly walnuts, pecans, and pumpkin seeds. More celery with either peanut butter or cream cheese snacks as well.

If this keeps up I’ll be down to my high school wrestling weight of 165 in 3-4 weeks!

Nice!

Yeah, fruit has been the biggest adjustment for me. Trying to treat it as a small portion occasional treat and only have it with or after fat and protein to lessen the glycemic impact.

 

[Glassman]

Well Fellas, I'm seeing a lot of high praise for the Cronometer App for tracking macros and food consumption.

Apparently it's more useful than mfp in ways and isn't as plagued with loads of inaccurate data.

 

[pbibby]

So what do you guys do for sweets? I'm dying not eating a cookie, etc


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