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  • #31
    Originally posted by TTBlue21 View Post
    Rookie questions here as I have never monitored this stuff.

    What do you use to measure ketones and glucose levels? Do you suggest anything specific that is cost effective? Randomly searching Amazon yields a wide array of products. I guess the better question, what do you prefer and think is necessary?
    A more cost effective but somewhat less reliable metric is Ketostix which are a urine test strip. They actually work fairly well as you are transitioning into ketosis but then later on as your body becomes more adept at burning ketones fewer are excreted in the urine so there is less to measure. At this point some people panic and think it has "stopped working". The blood meters are more reliable long term.

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    • #32
      About cooking liver for pate'. You should cook it thoroughly if you are using chicken livers (as with any poultry product). With other livers you can leave it a bit rare and it actually makes the pate' a smoother texture. If it's overcooked it can be kind of gritty. If you have it sliced up when it hits the pan you can just give it a fast searing.

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      • #33
        Breakfast: 8:30 am

        2 oz of Espresso, 2 Tbsp MCT Oil and EVCO

        Calories: 461.2
        Fat: 56
        Protein: .1
        Carbs: 0


        Lunch 12:00pm

        3 XL Free Range Eggs, 3 oz Grass Fed Beef, 5.5 oz Asparagus, 1.5 Tbsp Grass Fed Butter, 2 Brazil Nuts, 1 tsp Fish Oil

        Calories: 730.8
        Fat: 56
        Protein: 44.9
        Carbs: 10.1 (6.7)
        Dinner: 5:00 pm

        6 oz Free Range Chicken Legs, 4 oz Mixed Baby Greens, 2 Tbsp Olive Oil and EVCO, 1.5 Tbsp ACV, 1 tsp Fish Oil

        Calories: 960
        Fat: 86
        Protein: 46
        Carbs: 2.4 (1.6 net)

        Totals: 2,151

        Calories: 2,151
        Fats: 195 (81%)
        Protein: 91 (16.7%)
        Carbs: 12.5 (2.3%)
        Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

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        • #34
          Morning Measurements 6:30 am
          Ketones:2.6
          Glucose: 96
          Weight 212.3

          Could I be experiencing gluconeogenesis or is it from my intake of chicken (bc of their diet) that I'm experiencing higher glucose levels and lower ketone levels? When I ate grass fed beef, my ketone levels tend to be higher. I also ate very low carb yesterday, so I don't see the reason why my glucose levels would be at 96. I'm still in the zone per Volek and Phinney's Book. I keep thinking that I need to restrict my fat intake and reduce my caloric intake, as some has suggested on Mark's Daily (all of you thank you for your input and support. Amazing group of people over there.) if things don't change by day 14, then I'm definitely going to try and restrict my calories by reducing my fat intake.

          Yoga: 8:00 am (30 minutes)
          Slow Moving Stomach Crunches: 8 Minutes

          Early Lunch: 11:00 am

          2 oz Espresso, 2 Tbs MCT Oil, 1 Tbs Coconut Oil
          8 oz Grass Fed Beef, 3 oz Kale, 2 Tbsp Olive Oil, 1.5 Tbsp ACV, 1/2 tsp Sea Salt, 2.5 oz Avocado, 2 Brazil Nuts, 1 tsp Fish Oil

          Calories: 1,316
          Fats: 123
          Protein: 47
          Carbs: 14.1 (7.5 net carbs)

          I tried to front load my carbs so I use them during the afternoon for energy.

          Dinner: 4:00 pm

          7 oz Grass Fed Beef, 4 oz Organic Mixed Green Salad, 1 Tbsp MCT Oil, .75 Tbsp Olive Oil, 1 Tbsp ACV, 1 tsp fish oil

          Calories: 662
          Fats: 58
          Protein: 38
          Carbs: 2.4 (net carbs 1.6)

          Maybe I front loaded my carbs too much...how confusing. I think I should balance my fat intake better or maybe by eating less fat in for dinner my body will use it's stored fat for energy through the night.

          Totals:

          Calories: 1,978
          Fats: 181 (80.1%)

          Protein: 85 (16.6%)
          Carbs: 16.5 (3.2%)

          Didn't plan very well and bring enough food to the office with me, therefore the lack of total calories and my fat intake reduced slightly. Let's see if that causes some weight loss or not. Even though my weight has increased, I feel great, so I can't really complain. Good night!
          Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

          Comment


          • #35
            guys i finally entered ketosis yest i was at a pink color today im at light purple, recently i started my preseason(i think thats wat they call it in English ) so im doing alot of endurance work. while im working out i feel a burning feeling in between my stomach and lungs and also in the lower part of stomach u could say my abdomen burns< have any of u experienced this,? is it due to ketosis or is it bec of the endurance work , or a combination?( my running endurance is pretty bad, bad vo2 max)

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            • #36
              Originally posted by egyption grok View Post
              guys i finally entered ketosis yest i was at a pink color today im at light purple, recently i started my preseason(i think thats wat they call it in English ) so im doing alot of endurance work. while im working out i feel a burning feeling in between my stomach and lungs and also in the lower part of stomach u could say my abdomen burns< have any of u experienced this,? is it due to ketosis or is it bec of the endurance work , or a combination?( my running endurance is pretty bad, bad vo2 max)
              Hey Egyptian Grok, welcome. I love that you're from egypt. I hope it all works out for everyone and you can have an open governmental system where everyone can participate equally.

              Congrats on getting into ketosis. Since you're working out a lot keep your fluids and your salt intake up initially. You may lose some fluids from your body naturally. Try increasing your sodium intake by drinking a broth. Many here are using a bone broth with salt to replenish. Plus the bone broth has tons of great stuff in it.

              I haven't experienced burns, but it does sound like heart burn. I'm not the expert here and I hope some of the people that are participating in this thread could share some light (hint hint: Paleobird...:-)). I experienced heataches for 4 days and then was in ketosis. I then went on a trip with my girl and one day was off my way of eating. The next day I went back on my ketogenic diet, and I became so sick...headache, body ache, nauseated, runny nose...it felt like a full blown flu. I did snap out of it the next day. i occasionally feel an onset of a headache coming, but I grab some salt and drink it with water, which eliminates that feeling. I haven't experienced heartburn, only when I eat or drink something that has grains or sugar will I typically get it. You also have to remember your body is adapting to this way of eating, so you may experience some things you typically wouldn't.

              Sorry I can't give you a better answer.
              Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

              Comment


              • #37
                May 1, 2013

                Morning Measurements 6:22 am

                Ketones: 3.3

                Glucose: 100

                I thought Ketones and Glucose were inveresely related, but that isn't the case. I came across a website/blog called Ketopia, which is a great resource, that may have an explanation to the rise in glucose while in ketosis. here is the link: Link.

                I suspect my ketone levels were up because I front loaded my carb intake at lunch instead of spreading it out through the day. Other contributing factors to an increase in ketone levels maybe that I did yoga yesterday or that my caloric intake was less than my previous days.

                Breakfast: 10:00 am

                3.7 oz Free Range Chicken Thigh Meat, 2 oz. Grass Fed Ground Beef (85% lean), 3 oz Kale, 3.1 oz Avocado, 2 Tbsp Coconut Oil, 1 Tbsp MCT oil, 2 oz Espresso, 2 small spoons Stevia, 1 Tsp Organic Cacao Powder, 2 Brazil Nuts, 1 Tsp Fish Oil

                Calories: 1,010

                Fat: 89

                Protein: 42

                Carbs: 15.8 (net carbs 7.7)

                15 minutes after I finished eating, I began having a tingly feeling up and down my body, especially in my forehead, hands and feet. Almost like a feeling of Euphoria. It feels good so I'm taking as being positive. My blood glucose levels 1 hour after eating was 100, which is stable and a good sign. Blood glucose after 2 hours of eating was 82. Feeling much better that my glucose levels are staying under a hundred for the most part and on most days.



                Dinner: 5:00 pm



                10.1 oz Grass Fed Ground Beef, 4.2 oz Mixed Baby Green Salad, 1.75 Tbsp MCT Oil, 1.5 Tbsp Olive Oil, 2 Tbsp ACV, 1 Tsp Fish Oil

                Calories: 1,278

                Fats: 200

                Protein: 119

                Carbs: 2.5 (net carbs 1.7)

                I messed up by possibly eating too much protein. I went to whole foods and had a lbs of grass fed ground beef grilled. I asked for have the patties divided equally amongst 4 patties, but the butcher prepping the patties decided on three. On the positive side, they did cook it perfectly, nice and pink in the center. I had two 5.85 oz patties and one 4.3 oz patties. I figured I could eat one in half patties to eat approximately 8.1 oz. Not even thinking about it, I fogot to split the the patty in half and ended up eating the whole thing for a total of 10.1 oz. I haven't eaten that much meat in a long time, so it's sitting like a rock at the bottom of stomach. I forgot how it feels to be really full, which I am. In any case, I'll see how my blood test come out tomorrow and I'll try to remember to weigh myself instead of running out the door.

                Totals:

                Calories: 2,287

                Fats: 200 (76.6%)

                Protein: 119 (20.3%)

                Carbs: 18.3 (3.1%)

                Maybe I won't have to eat till noon tomorrow. I feel an onset of of food coma. I hope I have time for a nice hike in the morning. Good night.
                Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                Comment


                • #38
                  May 2, 2013

                  Morning Measurements 7:33 am

                  Ketones: 2.3
                  Glucose: 72
                  Weight: 208.6

                  My weight is at it's lowest since I began measuring my weight. I am 4.5 lbs below my beginning weight of 213.2. Maybe calories do matter, as the last two days I consumed less calories, around 2,000. I ate quite a bit yesterday so I'm a bit surprised at the weight loss. We'll see what happens tomorrow as the body comp measurements will really help me see if i'm losing muscle weight or fat. Who knows, I might just gain back what I lost. I think this journey will definitely be a roller coaster ride. What I find interesting is my ketones have gone down along with my blood glucose. I want to experiment a little bit. Next week, I'll try to maintain my caloric intake, reduce my fat intake, and increase my protein intake to compensate for the caloric loss in fats. If body comp gets better, than it's true what Phinney and Volek says in their book, "if you want to lose weight, the total amount of fat consumed will be reduced. If weight loss is not a goal, your dietary fat needs to be maintained maintained at the level that matches your energy expenditure, thus holding your body weight stable."
                  Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                  Comment


                  • #39
                    Exercise: Hiking - 12:00 40 minutes

                    Lunch - 1:00pm

                    2 Jumbo Free Range Eggs, 4 oz Grass Fed Beef, 3 oz kale, 3 Tbsp Coconut Oil, 2 Teaspoons of Lemon Juice, 2.1 oz Avacado, 2 Brazil Nuts, 1 tsp Fish Oil

                    Dinner: 6:30pm

                    7.8 oz Grass Fed Beef, 3 oz Organic Mixed Green Salad, 1.75 Tbsp ACV, 2 Tbsp Olive Oil, 1.5 Tbsp MCT Oil, 1 Tsp Fish Oil


                    Calories: 1,996

                    Fats: 182 (80.8)
                    Protein: 83 (16.3)
                    Carbs: 14.9 (2.9%)
                    Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                    Comment


                    • #40
                      Hey there.

                      Chicken is definitely a less than optimal protein source from both the O3/O6 perspective and the fat content.

                      Egyptiangroks burning sensation sounds like the result of the intense physical exercise going on. Transitioning to keto is a rather difficult time for your body. Might not be the optimal time to do this. But if it works, great.

                      And yes, calories still do matter. All the purple ketostixs in the world will not keep you from gaining weight if you eat massive amounts of food. The good thing is that ketosis makes keeping the calories in check so much easier.

                      Comment


                      • #41
                        Originally posted by Paleobird View Post
                        Hey there.


                        Egyptiangroks burning sensation sounds like the result of the intense physical exercise going on. Transitioning to keto is a rather difficult time for your body. Might not be the optimal time to do this. But if it works, great.
                        thanks for the info so ur suggesting that keto with high intensity workouts isnt optimal?

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                        • #42
                          Originally posted by egyption grok View Post
                          thanks for the info so ur suggesting that keto with high intensity workouts isnt optimal?
                          I'm saying that *transitioning* to keto while doing high intensity workouts probably isn't optimal. You should let your body get used to the new fuel system before putting that level of physical stress into the mix.

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                          • #43
                            Originally posted by egyption grok View Post
                            thanks for the info so ur suggesting that keto with high intensity workouts isnt optimal?
                            What she is saying is that you need time for your body to adjust. It took me 4 weeks for my body to adjust before my works felt normal again. Give it some more time. It's kind of like learning a new sport...you can't just jump in and expect to be at peak performace. You need to practice and work at it. Give it a couple more weeks and see what happens. I've also read that ketosis may not be ideal for someone who needs bursts of energy, rather it's optimal for someone who want steady energy, like a long distance runner. But again, I'm not the expert.
                            Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                            Comment


                            • #44
                              May 3, 2013

                              Morning Measurements: 6:59 am

                              Ketones: 3.4
                              Glucose: 72

                              Weight: 209.8
                              Body Fat %: 19.5%
                              Lean Body Mass: 168.9 (down .231 lbs)

                              Fat Mass: 40.9 (down 1.27 lbs)
                              Waist: 39.25"
                              Chest: 43.25"
                              Thigh: 21.5"
                              Arm: 15"
                              Total: 119" (down 2")

                              So I gained a pound from yesterday, could be any number of things, but I'm pretty shocked at my overall numbers. I've lost 1.37 lbs of fat mass from a week ago and 2" total from my body. Not too shabby. My ketone levels are the highest they've ever read and glucose is low. I don't think i need to be that high, but it seems like if I eat roughly 2,000 kcals and my macros are approximately 81/15/4 give or take a percentage point, my ketone levels stay pretty high level. So the one stat I am concerned with is the drop in lean body mass, which I understand to be typical with fat loss. What if I were to increase my protein intake a bit and reduce my fat intake a bit. Will that preserve my lean body mass and permit fat loss as well. Let the experiment begin. So for this week, even thought things seem to be going well, my macro levels will be adjusted to 78/18/4, but will maintain my caloric intake at 2100.

                              Last, I'm going to be taking measurements every two days from here on out.
                              Last edited by dob; 05-05-2013, 07:28 AM.
                              Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                              Comment


                              • #45
                                Originally posted by Paleobird View Post
                                I'm saying that *transitioning* to keto while doing high intensity workouts probably isn't optimal. You should let your body get used to the new fuel system before putting that level of physical stress into the mix.
                                Thanks Paleobird!!! long time. How you doing?
                                Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

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