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Archive for the ‘nutrition’ Tag

Weekly Weigh In 2019-02-18   Leave a comment

I have not one, but two videos this week.  The first is my weekly update.  The second is a thank you video.  I’ll put them both below.  Great progress this week and I’m grateful to be over 500 views now.  Thank you all so much for that. Leave a like and a comment on the video to let me know how I’m doing.  Subscribe and click the notification bell if you want to be immediately notified every time I upload a video.  I hope you’re week went as well as mine and I’ll see you next week for the next check in.  Peace.

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To Supplement or Not to Supplement   Leave a comment

I get the question every now and again about what supplements I take on the ketogenic diet.  Which of course overlaps with the question of do you need to supplement on the ketogenic diet?  So I thought I’d take a moment to answer both for today’s blog.

The first one to answer is whether or not you need to supplement.  And the answer is no.   You don’t need to supplement.  The ketogenic diet will work without supplementing so you can’t really say it’s necessary.  Much like your car will continue to drive even if you don’t add a fuel cleaning additive to your tank when you fill up.  But your car can drive better if you do.  Similarly, you can operate better if you supplement.

So what should you supplement with if you’re going to supplement?  My list is pretty short, which isn’t surprising since I’ve already mentioned you can do without them.

First, a daily multivitamin is a good choice.   Your body requires a certain amount of vitamins and minerals to function properly.  While eating a proper ketogenic meal plan can include lots of dark leafy or cruciferous vegetables that will meet a lot of those needs, the reality is for many that we don’t get as much as we should.  And this can lead to deficiencies.  Taking a multivitamin every day helps ensure you are getting the proper amount.  While it’s always best to get these from whole food sources, it’s better to get them in a pill than not at all.

Second, while your body is turning itself into a fat burning machine it can struggle a little at first.  Energy demands can exceed your body’s ability to produce ketones. During that time it can be beneficial to supplement with exogenous ketones.  But I’d limit using them to the time while you’re adapting.  After all if you’re adding extra ketones into the system you lower the amount you need for your body to create.  And if the point of going on a ketogenic diet is to lose weight you should be encouraging your body to use its internal fat stores first, not exogenous one.  Having said that, from time to time when you need a little extra boost, exogenous ketones can offer that for you.  I just wouldn’t make a habit of using them.

Once you get the fatty acids flowing you need to get them into your cells to produce energy.  This is where L-Carnitine can be handy.  Your body produces a small amount of this transporter, but you can add more via supplementation.  As L-Carnitine helps shuttle fatty acid into the cells to create energy, supplementing with it can help you along on that goal.  As a reminder though you’ll burn fat either way so it isn’t a necessary supplement.  So if it isn’t in the budget I wouldn’t worry about it.

The last one I take and recommend is a vitamin D supplement.  Especially if you live in areas like the Pacific Northwest or Alaska where your sun exposure won’t be as great as if you lived in Florida or Hawaii.  Even if you live in those states, our lives are spent primarily indoors or behind protective glass like in your car.  As such you are likely deficient in this vitamin.  So I take a vitamin D supplement every other day to try to make up for that.  With a variety of health benefits, like bone density, sleep aid, and helps in weight loss it just doesn’t make sense to be deficient in it.

That’s it for whether to supplement or not.  This isn’t a list of all the supplements you could take, it’s just the list of the ones I do.  As a final word on the subject, keep in mind what the name implies.  A supplement shouldn’t be taken to handle all of a certain need.  A supplement should be an addition to a healthy diet and exercise plan.  If you’re relying totally on the supplements you should go back and fix your diet and exercise first.  I hope this helps and I hope you have a great day.  Peace.

Weekly Weigh In Video   Leave a comment

Here’s the run down on the progress I’ve made this week.  Let me know what you think.  Like if you enjoyed the update.  Subscribe and click the notification bell if you’d like to follow my journey with me.  Have a great day.  Peace.

New Video Up On YouTube   Leave a comment

When you start the keto diet you run into a little problem called the keto flu.  One of the reasons for this is the amount of electrolytes you lose as your body adjusts to its new fuel source.  Keto Vitals puts out a wonderful electrolyte powder that helps fill your electrolyte stores back up.  Here’s my review of the powder.  If you find the review helpful please leave a like.  Comment on what you think of the product if you’ve tried it.  As always suggestions on how I can improve these videos is welcome.  Have a great day.

New Vlog Up On YouTube.   Leave a comment

What happens if you’ve been trying to lose weight on the ketogenic diet but nothing is happening?  Keto isn’t working for you.  This vlog covers reasons why this could be happening and what to do about them.  If you like the content please leave a like on my YouTube channel.  It helps with my chances of being seen in search results which helps others find my videos.  And I’m trying to reach out and help as many people as possible.  Subscribe and click the notification bell if you’d like to be notified immediately when I post.  Leave a comment here or there letting me know how I did.  If you have an agreement, or even a disagreement, I’d love to hear it.  Suggestions on how to improve the vlog are definitely welcome.  I hope you’re having a great day, which leads to a great week, and then a great life.  Peace.

01/14/19 Weigh-In   Leave a comment

Time for the weekly weigh in.  I noticed while looking back over the past few weeks I may have missed one or two.  I’m sorry for that.  You guys have been supportive of me on my journey and I want to keep you up to date as much as possible on it.  In the future I will endeavor to do better.  On to the numbers.

This week I weighed in at 262.6 pounds.  Last week I weighed in at 267.0 pounds for a total loss of 4.4 pounds.  Wow.  That’s quite a weekly drop.  Considering the up and down weigh ins over the past few weeks I’m hoping this means my body has figured things out and I’m back on track to losing consistently again.

My muscle mass was 28.6% this week, and 28.2% last week.  In pounds that’s 75.1 this week and 75.3 last week.  So a slight drop in muscle mass.  Which is somewhat expected considering the overall weight loss.

For body fat I am 34.9% this week and was 35.7% last week.  In pounds that’s 91.6 this week and 95.3 last week.  So 3.7 pounds of fat lost.  That’s a lot for one week.

Which brings me back to a concern I’ve had over the past few weeks as the scale has gone up and down.  I’m wondering if there isn’t something wrong with the scale.  I like the scale and all but if it isn’t giving accurate measurements week to week it isn’t of much use to me.  When I first started I got this one mainly because of the fact that it could handle my weight.  Most scales topped out at 350 pounds, just under what my actual weight turned out to be.  So I looked for a scale that could go up to 400 pounds, which I was sure I was under.  I’m going to keep an eye on things but if they seem to be off over the next few weigh ins I’ll consider getting a new scale.

I’ve been on vacation this week so I was worried about closing the rings on my Apple Watch.  Happy to say that concern was unwarranted.  I have closed all three rings every day this week.  And I accomplished that by getting in 3 exercise sessions a day.  Usually two walks and an extra more strenuous one like maybe jump roping.

Food wise I’m doing well.  When I fast I don’t feel hungry.  I’ve increased my water intake which has helped a lot.  Feel much better.  I also have made sure to keep up better on my electrolytes.

Meditation wise is pretty much the usual story.  Slow but sure improvements mainly in quality.  The effect on my mood has been noticeable.  Of course that could also be due to being on vacation.

I’ve put in for a few more jobs.  I’ve moved forward with the dispatcher job but haven’t heard back yet on the others.

All in all it’s been a great week.  I have most of this week off before having to return to work.  It’s getting closer to decision making time on when my exact last day will be.  I’ve found out on the dispatch job the interview period will be close to the end of the month so I’ve considered working one more full pay period at my current job so I’m not left in a lurch.  Also that gives me a little time to talk to people here who work for companies I’ve applied for to see what’s going on with my application or how I might improve my odds of getting jobs with them.  But one way or another I’ll be moving on to greener pastures soon.

That wraps it up for this weeks update.  I hope you’re having a great day and I’ll see you next week for the next update and tomorrow for the next blog.  Peace.

Is This Or That Food Keto?   Leave a comment

One of the questions I get the most by people considering going on the ketogenic diet is if certain foods are keto or not.  The reason being of course that they’re concerned about what they will have to give up.  The problem is the answer will always be the same, no matter what food they mention.  And the answer is no.

That’s because no food is ketogenic.  There isn’t some magical keto ambrosia out there that will instantly make you the Greek god of ketosis.  There isn’t a food out there that will put you into ketosis just by eating it. That’s not how the ketogenic diet works.  Ketogenic is an overall principle or lifestyle choice.

When you eat a diet that is high in fats, moderate in proteins, and very low carb you enter the state of ketosis.  While there are foods that are certainly more friendly to a state of ketosis, and conversely ones that are very averse to ketosis, any food can be included in the ketogenic diet within certain boundaries.

I’ll give an example.  Tonight for dinner my Dad made a pot roast with potatoes and carrots.  Now the pot roast of course is very ketosis friendly.  High in fat, moderate protein, and no carbs.  The carrots are in the middle.  In small quantities they won’t hurt your state of ketosis.  The potatoes on the other hand are not ketosis friendly.  High carb (as vegetables go), low protien, and no fat.  Having said that I could have had a small bite or two of potatoes and been fine.

So make your decisions.  Ketosis unfriendly foods in very small amounts won’t take you out of ketosis.  But where’s the line between being in and out of ketosis?  And if you have that small bite, will the small bite be enough?  Or will you indulge?  If it’s in the middle, like say a Halo Top Ice Cream, than sure, give yourself a treat, but keep it in moderation.  And of course if the food is ketosis friendly you can eat away, just don’t exceed your caloric needs for the day.  And that’s the answer to “is this or that food keto?”  Have a great day.