Eat More Fat! The Nutritional Ketosis Challenge continues... page 168

[demuralist]

Sorry, didn't realize you were asking for possible explanations of why. Simplistically, salt concentration in the system is the most common reason for retention. Either from ingesting too much salt or too little water. When it gets back to normal the body releases the water. For me consistently drinking a good bit of water every single day is the best way to make sure I don't spend one day puffy and the next day in the bathroom. I also add a tablespoon of Apple Cider Vinegar (ACV) to a 50oz bottle of water (along with stevia to taste) and drink that in the morning every day. My intake of fluids is from 125oz to 150oz a day.

Inactivity can also cause retention or at least pooling in the extremities as muscle action is what moves the fluids around. Personally I plan to make a trip to the bathroom at least once an hour while at work because I have a job where I sit too much.

If you don't think that is the issue, then you should probably have it checked. Constant water retention is related to high blood pressure (not sure which comes first, but when I don't retain water I don't have high blood pressure). And there are medical reasons for retention, that probably require medication.

[OzK]

Well, after spending yesterday reading this whole thread (!) I have to say, wow. What an amazing group of people. I am so inspired by the honesty and results and dedication to finding a healthy way to eat and live. Thanks so much to Pebble, who got the ball rolling on this thread and especially for making the calculation for NK eating so simple that even I can make sense of it.

In a nutshell, I am battling (yet again) to get my weight and fitness under control. I'm coming off 15 years of Chronic Fatigue Syndrome, a year of chronic sinus infection, prolapsed disc x2, ruptured disc and 2 prolapsed discs, sprung rib, rotated vertebrae - and most recently, a bout of norovirus followed by a tooth extraction that got infected. The norovirus thing, which is like having food poisoning for a week, after which I could only eat potatoes for a week, really acted as a circuit breaker. After getting really fit and lowering my weight almost to goal, a couple of years ago (that was after finally kicking the CFS, pretty much) it's been a nightmare of sickness and physical issues. But I'm confident that's behind me now and I can work my way back to optimum weight, health and fitness levels and never have to deal with this kind of nonsense ever again.

It's taken me a long time to really accept that I must eat primal/low carb if I'm to have any hope of sustaining my health, given that my immune system is permanently compromised. But now I think the NK angle is the final piece of the puzzle. It's only been a few days and I can already feel the difference. I'm really looking forward to the ongoing transformation.

Biggest tip as a newbie I can pass on is the absolute brilliance of bone broth/stock. I had some spatchcock at their use by date on Friday and for some reason I thought, hmm, I need to make some soup/broth out of this. The chicken, some celery, some sliced fresh ginger, fresh garlic cloves, mixed peppercorns and sea salt, simmered in a heavy pot on the stove for 4 hours. Meat, bones and stuff taken out - and I drank the whole lot in one day. I could feel my body weeping with joy at the kick of healthy salts, fats and minerals. I'm now making it a daily intake, but now I soak the meat/bones in the water with a splash of apple cider vinegar for an hour first to help leach the bones. The stock really really helps with the NK transition, and the electrolyte issues that can arise.

Because I have body image/binging/emotional eating issues I'm not going to weigh myself very much at all. I have clothes that should fit and don't. I'll let them be my guide on this journey, for the most part. Also looking in the mirror. I'm not counting calories because that messes with my head too. I want to focus my energy on living and moving and climbing out from under the weight of so much ill health that has kept me so limited and in a small space.

Thanks! I look forward to sharing this journey with you.

[Pebbles67]

Welcome Ozk!

[demuralist]

Congrats on making it through the whole thread! and Welcome.

[BklynGirl]

Hi everyone! I've been keeping up with this thread for a little while and decided to try ketosis for a little bit to see what, if any, benefits there were (mostly in terms of body recomp and energy). I'm sorry if my question has already been addressed, but I didn't have the mental strength to read through this entire thread. But can you give me some suggestions for low-protein or protein-free fat sources, preferably non-meat, that will keep me full? It'd be great if I could hear some suggestions for snacks as well, since I'm a college student and don't have time to prepare and eat a huge breakfast / brunch that will keep me going until dinner. (Plus I'd get hungry even if I did). As much as I love eating coconut oil out of the jar, I find it doesn't keep me sated. Oils, etc. are feeling like ineffective calories because I'm still hungry afterward. Thanks!

[Rosemary 231]

Sorry, didn't realize you were asking for possible explanations of why. Simplistically, salt concentration in the system is the most common reason for retention. Either from ingesting too much salt or too little water. When it gets back to normal the body releases the water. For me consistently drinking a good bit of water every single day is the best way to make sure I don't spend one day puffy and the next day in the bathroom. I also add a tablespoon of Apple Cider Vinegar (ACV) to a 50oz bottle of water (along with stevia to taste) and drink that in the morning every day. My intake of fluids is from 125oz to 150oz a day.

Inactivity can also cause retention or at least pooling in the extremities as muscle action is what moves the fluids around. Personally I plan to make a trip to the bathroom at least once an hour while at work because I have a job where I sit too much.

If you don't think that is the issue, then you should probably have it checked. Constant water retention is related to high blood pressure (not sure which comes first, but when I don't retain water I don't have high blood pressure). And there are medical reasons for retention, that probably require medication.

Thanks, that clears things up a bit. I don't drink a lot of water so I don't run to the bathroom all the time. I could be creating my own problem.

[demuralist]

Hi everyone! I've been keeping up with this thread for a little while and decided to try ketosis for a little bit to see what, if any, benefits there were (mostly in terms of body recomp and energy). I'm sorry if my question has already been addressed, but I didn't have the mental strength to read through this entire thread. But can you give me some suggestions for low-protein or protein-free fat sources, preferably non-meat, that will keep me full? It'd be great if I could hear some suggestions for snacks as well, since I'm a college student and don't have time to prepare and eat a huge breakfast / brunch that will keep me going until dinner. (Plus I'd get hungry even if I did). As much as I love eating coconut oil out of the jar, I find it doesn't keep me sated. Oils, etc. are feeling like ineffective calories because I'm still hungry afterward. Thanks!

There is a recipe group for LCHF on MDA , and in that group there is a discussion called "How to get more fat for NK" and there are 2 links in there with suggestions. Also many of us are members of MyFitnessPal and have friended each other, so we can check out each other's diaries for ideas and suggestions. The recipe group itself also has recipes for fat bombs and other things for getting fat.

[tomi]

I've been trying to get Ketostix......... but am finding they are pretty expensive! one store sells a pack of 100 for 14.99 - but I don't really think I need 100. I went to a small walmart and they didn't carry any. I looked on line and most of the 50 packs were about 8 or 9 dollars. I'm wondering if I'm in ketosis - but too cheap to get the test strips! I'm going to ask the guy in lab at work if he has any expired ones that I can have.

[InSearchOfAbs]

Ooooh girrrrl! I'd snatch up those 100 for 14.99!

And don't believe what they say about them "expiring".

I found some in my OUTSIDE shed (gets hotter than hell in there
and colder than a well digger's arse in winter) from 2001, tightly
closed, but had been opened before, and they were FINE. Jusssst
fine.

14.99 for 100 is GREAT.

I get mine at Target, 50 for 12.99 or something stupid like that.

So then I cut them lengthwise, which is fine, but I'd rather have
them at their original size thankyouverymuch.

So get 'em!

Julie

[tomi]

Ooooh girrrrl! I'd snatch up those 100 for 14.99!

So get 'em!

Julie

OH - well I guess that isn't such a bad price....... but still - my cheapness is saying, "do I need to spend $14.99 for something that I will pee on and throw away?" Maybe I'll splurg just once