Dave Does Keto - Week 5 in Review

My energy levels remain very consistent and high. My mood and sense of well being is very good.
Appetite remains somewhat suppressed. No cravings.  My stomach feels much better and my poop has "normalized". I would say that I am pretty much Keto adapted at this point.

I have really come to acknowledge and accept  the fact that sugar is responsible for cravings.

We’re all neurologically wired to favor sweet flavors, and eating sugar sets off signals in your body that make us feel happy — and crave more of it. There are many suspected causes as to why some individuals are more susceptible to to sugar cravings or sugar addiction however the basic fact is that when we eat sugar the brain receives these "happy" signals unlike when we eat carbs or protein which signals the brain that "hey thanks I'm full now". The brain just keeps asking for more of that "happy" sugary stuff and of course we want our brain to be happy so we eat more. It's the same as the old saying. "i just ate Chinese food an hour ago and now I am hungry again"

Here is what I will call the KETO EFFECT formula

No sugar = no cravings + High % Fat intake =  satiety = better life!

It's that simple! It really doesn't need to be complicated at all.

I am continuing to drop in weight and am showing continuous signs of body fat reduction. Strength has finally dropped slightly but workouts are still running at full steam.

Starting Weight - 206
Weight on Day 7 -198
Weight on Day 14 - 193
Weight on Day 21 - 189
Weight on Day 28 - 182 
Weight on Day 35 - 177

For anyone that is counting that's 29 lbs in 35 days! Just saying!
I fully expect the weight lose to trickle at this point but as I stated from the beginning this is an experiment and trial of sorts so let's see where this Keto thing takes us!

Keto on my Keto kompanions !

Keto and Coke Zero

Does Coke Zero or other Diet Sodas' Fit with Keto?

 

Nutritionally, yes. Basically because it has no nutritional value. 

 

But for many people it is detrimental, as it gives them cravings for sweet things. One of the main benefits of being on a Keto diet is the fact that you break the sugar craving cycle. By drinking Coke Zero which I  admit I did previously enjoy,  you are just working against yourself in eliminating that need for sweet sugary like fixes.

 

 

Both diet coke and coke zero contain aspartame. 

 

Aspartame is an artificial sweetener.

Aspartame is highly controversial. All things considered, although there have been many claims and many studies there is no good evidence to claim that aspartame is harmful. However, it is impossible to rule out some rare cases of real aspartame sensitivity or allergy.

If you feel like you have an adverse reaction to aspartame, then simply avoid it.

My advice and this is coming from an old school die hard coke and coke zero junkie - (the sweeter the better) - Just drink water. Water  has no fake sugar,  and actually hydrates you.

Keep the artificial sweeteners to a minimum. I  do enjoy a little stevia here and there but I keep it to a minimum and only as a very, very small treat.  i.e. Keto walnut fudge - love that Keto fudge!

Keto - The Alcohol Factor

So How Does Alcohol Fit in With Keto?

First off a disclaimer - I don't drink alcohol of any sort, never have so I can't offer any personal experience or insight on the matter but I believe inquiring Keto minds want to know.
What I can tell you is that you regardless of anything else. If you are trying to lose fat or weight alcohol is about the worst thing you can consume. Your body (liver) metabolizes alcohol first before other macros. What this means is that while your body is slowly metabolizing the alcohol everything else you consume needs to wait its turn and while waiting may just be stored as fat due to the fact that you have consumed too many calories.
 This also means that if your liver is busy dealing with alcohol, it will delay dealing with other nutrients—which is why drinking alcohol causes your blood sugar to go down and your blood fats to go up temporarily. I am over simplifying it and keeping it non scientific but this is what it comes down to.
My personal recommendation is to avoid alcohol when trying to lose weight. It is just going to mess with your macros' and unless you are extremely diligent in tracking your macros or limiting your alcohol you will be derailed. I have witnessed more times than I care to mention clients that are doing so well with their weight lose programs only to be derailed because "they had a few".

For your convenience and reference I grabbed the information below from a reddit Keto forum to illustrate some examples of alcohol macros'.

Can I drink alcohol on keto?

Yes. Provided you have no medical conditions that would otherwise prohibit it, it's perfectly fine to drink in moderation while you're low-carbing it. BUT, you have to be aware of the carb and calorie counts of whatever you're drinking!

Bear in mind that alcohol IS caloric. Your body has no mechanism to store the energy in alcohol, so you will metabolize the calories in alcohol before any other energy sources. That means that while your body is metabolizing alcohol, it is NOT metabolizing fat. Consuming alcohol will not knock you out of keto, but it will delay the results.


And now, the cheat sheet:

Straight Liquor

• UNSWEETENED Vodka, rum, gin, tequila, whiskey, scotch, brandy, cognac (80 proof): 0g carbs, 64 calories PER OUNCE. A shot/jigger is 1.5 oz, or 96 calories.
• Mix any of the above with water, club soda, or diet soda to keep the 0g carbs. Tonic contains sugar and carbs! Martini lovers: be advised that dry vermouth contains carbs, so order 'em extra dry. The few drops probably won't hurt.
• Liquers, like amaretto, Jagermeister, Grand Marnier, curacao, cordials, sweet vermouth, limoncello, etc (basically anything sweet) contain sugars. Not always drank on their own, but they frequently sneak their way into cocktails.

Wine

Wines can vary based on any number of factors, but here are some averages:

Reds (5 oz. serving):

• Merlot: 120 calories, 3.7 carbs
• Pinot Noir: 121 calories, 3.4 carbs
• Cabernet: 120 calories, 3.8 carbs

Whites (5 oz. serving):

• Chardonnay: 118 calories, 3.7 carbs
• Pinot Gris/Grigio: 122 calories, 3.2 carbs
• Riesling: 118 calories, 5.5 carbs
• Champagne/Sparkling whites: 96 calories, 1.5 carbs
• Dessert wines, ports, and sherries are sweetened and should be avoided.

Beer

Unfortunately for beer fans, most of the good stuff is very high in carbs and calories. Especially anything red, amber, or dark. But all is not lost: some lighter beers are ok to drink.




Don't Forget!

• Alcohol counts toward your daily calorie and carb counts!
• Alcohol delays fat-burning!
• Ketosis lowers your alcohol tolerance, so take it easy!
• Beware of the drunk munchies!
• Alcohol dehydrates you! Order a couple waters, and drink a glass before bed.
• Unsure of the nutritional value of your favorite drink? Look it up !  If it tastes sweet, it's probably sugary and keto-unfriendly!

Fat Supplement - Quest Coconut Oil Powder

Quest Coconut Oil Powder

This is a great way to incorporate coconut oil in your diet to get your fat macros in! Great in smoothies and also in protein pancakes as well.

Mixed just plain with water it basically tastes like nothing  

Mix some easy-to-measure fats into your favorite shakes or baked goods with the rich, delicious goodness of coconut oil.

 

Most people aren’t aware of the benefits of coconut oil, MCT oil, and ketosis. Coconut oil is a fat that has been really popular over the last five or ten years. It is a saturated fat, which means it essentially has a very stable temperature, allowing you to cook it at higher temperatures and not rancidify the fat. Healthy saturated fats are really important for optimal health.

If you don’t eat much coconut oil I’d encourage you to include it in your daily routine. However, increasing (or adding) coconut oil can have some negative, temporary effects. If you start eating too much too soon, you’ll likely get an upset stomach, cramps, and diarrhea for a couple of days. So I’d encourage you to add it slowly. The benefit definitely outweighs any discomfort.

Benefits of Coconut Oil

Coconut oil is an abundant source of lauric acid (C12) and has many health benefits including ketosis, decreased cravings, boosted immune functions, weight loss, and enhanced brain health.

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL) in your body, but also help to convert the LDL “bad” cholesterol into good cholesterol's  by Increasing the HDL's in the body, it helps promote heart health, and lower the risk of heart disease.

Most Common Low-Carb Mistakes (And How to Avoid Them)

A simple brief article on

5 Most Common Low-Carb Mistakes (And How to Avoid Them)

Follow the link below for the article

5 Most Common Low-Carb Mistakes (And How to Avoid Them)

Garlic-Parmesan Hasselback Zucchini

Another great Keto friendly recipe. A great tasting low carb side dish. I was enjoying this recipe this even before going Keto.

Garlic-Parmesan Hasselback Zucchini

Garlic-Parmesan Hasselback Zucchini

Another great Keto friendly recipe. A great tasting low carb side dish. I was enjoying this recipe this even before going Keto.

Garlic-Parmesan Hasselback Zucchini

Garlic-Parmesan Hasselback Zucchini

Another great Keto friendly recipe. A great tasting low carb side dish. I was enjoying this recipe this even before going Keto.

Garlic-Parmesan Hasselback Zucchini

How Does Sugar Affect The Brain

How Does Sugar Affect the Brain?

A very informative 5 minute video

Source TED ED

Dave Doess Keto - Week 4 in Review- Let's Talk About My Poop

This 4th week of Keto has been a little more interesting. First off I have  the usual good stuff to report:
My energy levels are very consistent and high. My mood and sense of well being is very good.
I have not had 1 hunger pang or episode of feeling "hangry".

Amazingly I am continuing to drop in weight and am showing continuous signs of body fat reduction. I have done low carb, low fat and carb cycling diets in the past. The previous most effective for weight lose was carb cycling. But now Keto takes the crown as reigning king of weight lose. Not only have I lost a total of 24 lbs in just 28 days my strength, energy and well being are all very good still. Obviously I cannot continue to loose on average 6 lbs a week as there would be nothing left of me. Based on the rapid success I have decided to revise my plan somewhat and take full advantage of what Keto may provide for me. At this new current weight of 182 lbs I am very lean and have a visible six pack. However that just isn't enough for me and now I plan on going from lean to shredded or ripped which ever term you prefer. Can I get ripped on Keto? .All indications are yes! Lets see just how far we can take this Keto thing!!!

Starting Weight - 206
Weight on Day 7 -198
Weight on Day 14 - 193
Weight on Day 21 - 189
Weight on Day 28 - 182

Okay so What About the Poop Scoop?

Okay so now for the interesting stuff. Although I report ed all the good stuff of being on Keto just above. This week I did experience one of the more unpleasant side effects of Keto. Now if your squeamish and don't like poopy talk then just stop reading now!

Keto Diarrhea

From the very beginning days of starting Keto my poop started getting very soft but by the end of the 4th week my poop turned into liquid. It did feel quite draining as everything was "flushed"out of me so even though I still had energy my stomach was a bit upset for the last few days of week 4.

Main Causes of Keto Diarrhea.

1. Your body is adjusting to high fat intake
2. Too much magnesium supplementation
3. Not enough fibre
4. Too much coconut oil too fast

I am pleased to say that by adding in a bit more fibre by the way of spinach, zucchini and broccoli my poop has turned from liquid back to soft solid. I am sure the high fat intake is also a cause but my first step is to focus on fibre as I really don't want to reduce my fat if I can help it. Although approximating 70% of my carb intake is in the form of fibre my body is used to so much more so I am listening to it and adding in a bit more of the mentioned high fibre veggies.

Granola - Cake in Disguise!

Granola =  piles of sugar

Commercial varieties of granola are often loaded with enough added sugar to rival a slice of chocolate cake. Homemade granola recipes are often no better, calling for ample amounts of refined sugar, maple syrup, honey and other sweeteners.

Granola bars and cereals are widely marketed as wholesome and natural, or made with whole grains, which helps to give the products a health halo. But experts say they are junk foods in disguise. Even the USA  federal government’s dietary guidelines label granola as a grain based desert placing it in the same category as cookies, doughnuts and cake!

A cup of Nature Valley Oats ’n Honey Protein Granola has 24 grams of sugar and actually contains more sugar than protein by weight. Nature Valley also has a Peanut Butter ’n Dark Chocolate Protein Granola that has 30 grams of sugar per cup. Bear Naked Honey Almond Granola has 20 grams of sugar per cup.

By comparison, a slice of chocolate cake with frosting has 26 grams of sugar. A cup of ice cream has 28 grams of sugar. A regular Krispy Kreme glazed doughnut has 10 grams of sugar, according to the Krispy Kreme website.

At its most basic level, granola is just super sweet, crunchy oatmeal.

If you like granoala look around for home made recipes and make your own. Just serach "low carb granola "
*Always look for recipes that have the carbs, proteins, fat and sugar content listed and remember to follow the portions for appropriate serving size.

Here is one that looks very good.

Chocolate & Orange Spiced Granola

Parmesan Crusted Chicken with Bacon

 Keto Dave and family approved!

This was a hit at my house this week. Everyone loved it and it will be going on the menu.
Its great to find recipes that the entire family enjoys when its just yourself running Keto or any other nutrition program. Doesn't everyone love chicken, cheese and bacon?

• Calories………….413
• Carbs…………….. 0.9
• Fat………………… 22.7
• Protein …………..  48.7

Parmesan Crusted Chicken with Bacon