Day 22 - Weekend Bake day!I do like to bake, and play with new ingredients or new ways of thinking about food. Today though was a good old fashion Vanilla Cheesecake. A Keto Vanilla Cheesecake.
I will leave it in the fridge tonight and have some tomorrow. So I will tell you how it tastes then! A weekend little badness! Nom nom nom! We've had bad...so what about some good. The discovery of Cauliflower Cheesy Mash! Ooof, this is good!
You can make a light version of this replacing the cheese and butter with 150g Quark, and 50 ml Coconut Milk. It then drops to 55 calories per serving! I added this to my meals today as follows - Yay! 70% fat reached! But calories a little high. by about 100 cals. Hey ho. It is a good days menu! Day 23 - Night EatingI have for some time now (like years I'm talking!) been getting up in the middle of the night to eat. I normally feed every 3-4 hours, last meal being between 8-9.00 pm. So by about 3.00 am...I wake up proper starving! This is when I have my first meal. The yogurt/fats/strawberry shake. I wouldn't be able to go back to sleep otherwise. For body builders and Athletes, night time is when we repair and grow and recover from the days workouts. So, I have no problems with this. It does in fact help me massively, and improves my sleep. Look below. The pink lines are when I get up, and the low lines are when I'm in deep sleep. You can see once I eat, I generally have the best quality sleep of the night! And the longest deep sleep period. It just knocks me out, stops me from thinking of food, and relaxes me. Perfect. Not the best idea for non exercisers mind. This is to aid muscle and workout recovery, so don't think I'm telling you to get up and eat in the night if you've sat on you back side all day! And be aware, these calories are are worked into my macros, and is counted as one of my meals. Oh and the sugar free Keto cheesecake is a winner! Had it for breakfast! In the middle of the night! Nom nom! I have to mention, I have been feeling a little out of sorts for the last 2 days. Pressure headache quite a few days now, hazy eye sight, lethargic, palpitations and irritable. Lurgy Coming? Or something else. Didn't go to gym, as just too lethargic. Mmmmmm......? Day 24 - Coconut Oil - If its saturated...why is it good?Promised you an updated Keto Coconut Bread recipe, this is really tasty! It not Vegan like the one before, but it is Keto.
While chomping on my Keto bread and peanut Butter, I began thinking about a conversation I had with my brother in law Paul, about the fact he had read that although coconut oil is a saturated fat, it has been proven to be still good for you. I was aware of this, but as he was wanting to up his fat intake after reading my blog, I still couldn't bring myself to suggest he start adding even more coconut oil to his morning oat soak, and found myself advising him to add more olive oil, or Hemp oil, or invest in some Udos oil to drizzle on food, or eat more avocados/nuts, as these are known good sources of unsaturated fat. But I needed a refresher on the benefits of coconut oil and why it was different to other saturates. Coconut Oil is a saturated fat. To put it into perspective, it is about 90% saturated fat. So to compare, butter is about 60-64% saturated, and lard is about 40% saturated. So coconut oil is way up there. And we have already learn't that too much saturated fat in the diet is unhealthy because it raises "bad" LDL cholesterol levels, which increases the risk of heart disease. Right? However, it has been proven that coconut oil does actually give your good cholesterol HDL, a boost? Remember though, that our bodies do actually need a level of saturated fats, just in much less quantities than unsaturated. And a good balance of these both is known to boost HDL levels, but coconut oil seems especially efficient in doing so. Why? About half of the saturated fat in coconut oil is made up of Lauric Acid. This is much higher than in most other oils. Lauric Acid is an MCT Medium-chain triglycerides. These are basically a type of fat in the blood. Triglycerides and Cholesterol are both part of the 'blood fat family' also known as lipids. MCT's are easily digested whole by your body, and have slightly less calories per gram (8.3 instead of 9). Lauric acids have been proven to help speed up your metabolism, and to lower your cholesterol. Hence coconut oil, although saturated, been seen to lower cholesterol. As well as this, plant-based oils (coconut oil and palm oil) are more than just fats. They contain many antioxidants and other good substances too. So, with Coconut oil's special HDL-boosting effect from it's high levels of the MCT Lauric acid, and from being plant based, having antioxidants and other good substances too, it may make it "not as bad" than the high saturated fat content would indicate. However, it's still probably not the best choice among the many available oils to reduce the risk of heart disease. So use sparingly, but it is still worth including in your diet. I'm still not feeling great today, headache won't go. Tired hazy eyes won't go, have developed a thirst, still got palpitations. Lots of bugs going round...Booked to see a doctor in the morning. Didn't go to gym. Day 25 - Doctor...Doctor..gimme the news...I woke up this morning, and did my cholesterol and blood sugar checks. I found these results middle of the 4th week- Good news - My cholesterol has settled to a normal safe level. Even after eating all this extra fat. Interesting really. You would of expected a large increase with all this cheese and fats! But no, I have happy cholesterol still. Mmmm, more evidence that fats are not so bad for you after all maybe? Bad news - My blood sugars are continuing to rise...a lot! Remember this chart below? This 9.2 mmol/l reading was taken FASTED in the morning. So this is saying I am currently diabetic...off the scale diabetic! Now I had previously mentioned that this was the norm in a lot of cases of low carb diets, that blood sugars rise, stay consistent as they have no where to go. But this level is very high. And also, could account for my tired eyes, permanent headache, irritability, palpitations and the last couple of days of thirst I have been suffering from? These are all symptoms of diabetes. In 4 weeks could the Keto diet made me a diabetic? And started all the symptoms that go with it? I'm off to the docs.... So I did consult with my doc Marios Josephidou (Peachy Health, Milton Keynes), and I had sent him over my blog, so he understood how I thought I had got to this level of blood sugar. He was very concerned. He suggested I have a HBA1c blood test done, which takes an average of your blood sugar levels over the last 12 weeks. So this would tell us if this rise is definitely a recent thing since this diet, and confirm that I hadn't been having blood sugar spikes for a while without my knowledge. We did the blood test, now to wait for the results. Day 26 - The results are in!Hba1c test results were normal. Confirming that this diet has been the cause of the rise, as I had no previous issues before. So, Marios has suggested I move to a diabetic diet, adding complex carbs (no simple sugars) back into diet and come off of Ketosis, as its put my glucose levels simply too high. And is very much the reason I have developed these diabetic symptoms. 9.2 - 9.6 mmol/l is too much sugar in my blood to be ignored. And I can't continue to live feeling this exhausted. It really has given me an insight into how a diabetic has to live their life. I'm so lethargic and anxious. I need to reverse this...and quick! I did this Keto diet as an experiment, to see if it worked as a fat burner. And also, I was also always openly vocally negative about the Keto diet, saying that I felt it was a fad, as with my nutritional knowledge, I felt taking out a macro-nutrient such as carbohydrates, simply can't be good for you, and your body needs a balanced diet. I am coming out the end of this diet, still now thinking the same thing, possibly even more so. Day 27 - Ketosis end of the lineSo on the 6th day of the 4th week being complete, I will be coming out of Ketosis. And going on a diabetic diet until my blood sugars have returned to normal. I will be gradually adding small amounts of complex carbs into my diet, so not to encourage a return reaction, as they have been absent for this time. A reverse diet. I have devised the following diet, and will gradually up the carbs and proteins over the next 3 weeks. - As well as slowly bringing up the carbs and proteins, I do plan to keep a better ratio of fats in my diet. I am just adding extra vegetables, high fiber whole fruits like berries, peaches and melon, and oats to start with for carbs. I have enjoyed discovering more unsaturated fats, and ways of eating them, and these will be staying in and plentiful. And will also be a lot more at ease with eating saturated fats, knowing a balance of good and bad, doesn't harm my cholesterol levels. It's been a great learning curve. I did a final weigh in, although I hadn't trained for 3 days of the last week, as I just felt awful. DAY 1 - Weight – 75.3 kg / 11st 12lbs Height – 5 ‘6 / 168 cm Body Fat – 22% Muscle Mass – 53.5kg / 8st 6lb Water % - 61% Visceral Fat - 4 DAY 7 - Weight – 72.2 kg / 11st 5 lbs Height – 5 ‘6 / 168 cm Body Fat – 24.5% Muscle Mass – 51.8 kg / 8st 2lb Water % - 56.4% Visceral Fat - 4 DAY 14 - Weight – 71.2 kg / 11st 3 lbs Height – 5 ‘6 / 168 cm Body Fat – 23.3% Muscle Mass – 51.8 kg / 8st 2lb Water % - 57.7% Visceral Fat - 4 DAY 21 - Weight – 70.9 kg / 11st 2 lbs Height – 5 ‘6 / 168 cm Body Fat – 23.3% Muscle Mass – 51.7 kg / 8st 1lb Water % - 57.7% Visceral Fat - 4 DAY 27 - Weight – 70.8 kg / 11st 1.5 lbs Height – 5 ‘6 / 168 cm Body Fat – 22.9% Muscle Mass – 51.4 kg / 8st 0lb Water % - 58% Visceral Fat - 4 So I have lost weight at about a pound a week as intended (once the fake weight went) this is eating 2200 on my diet. (So you see, starving yourself isn't the answer on any diet!) But, there is a consistent loss of muscle more so than fat loss. Not the greatest for a body builder. And the before and after shows improvements in 4 weeks. But to be fair, wouldn't any diet if you had followed it as necessary? ConclusionPros -
Cons -
I hope you've enjoyed following my journey. And I'll look forward to any comments or questions you may have. But...until the next time. Have a great evening! Terri
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Day 15 - Baby Belly I cared for mum my today. She has Altziemers and me and my sisters care for her outside out work hours. But I forgot my natural sweeteners. I had 3 cups of coffee there today, and couldn't resist using the sweeteners she had there. So I had 2 cups with one Sweetex in, and one with Canderel in last one in a coffee shop. (Oh and thank you so much Starbucks for starting doing Coconut and Almond milk lattes! Made my day! But they do add sugar, so ask them not to) And didn't think too much of it. When I got home, my stomach swelled like a big baby belly balloon! It could only have been those sweeteners as my diet was clean and the usual food I have today. It was pushed right out and was hard. So. the proof is in the pudding it would seem, that those sweeteners were a major factor to the bloating I had had before, that I had just got used to. Now I know what it is not to be bloated, it's easier to recognise when I am. The sweeteners are definitely being left out the diet after this Keto experiment. Day 16 - 'I can't bring myself to eat fat'I was thinking today about a conversation I had with a customer at work last week. She looks after herself, and we always have chats about food, diet and exercise whenever I go, even though she is one of my telecoms customers, we always catch up on these subjects too. She had said to me that she can't bring herself to eat fats. Shes only just been able to start eating avocado's, and even that to start with was a struggle. And this was because it has just been embedded into her over all these years that all fats are bad, and that fats make you fat. She is a well educated smart woman, and knows that what she feels is nowadays wrong but it's just part of how she thinks now. Everyone needs to understand, by leaving good fats out of your diet, this could have a massive negative effect on your digestive process and your body in general. It doesn't mean you have to do a Ketosis 70% fats diet, but a conscious effort to have good fats in your daily diet should be happening or should be considered. Most people seem to have a bit of knowledge about the benefits of carbohydrates and proteins, but don't really understand fats, and why the body needs them. So here's some information to help with this. A healthy human diet should have about 25 - 30% of its daily calories from fat in your normal everyday diet. Fat is a very dense source of energy, though is only usually converted to energy in the absence of carbohydrates, as we are finding out in this Ketosis process. So other than energy, what else does it do?
2. We need body fat. Although most of us don't want it, it is very necessary to cushion and protect your body organs, and protects us from injury. As a body builder, at show time, our aim is to get as low a body fat as possible. This look, is only fully achievable for the few days around show time, as it is so dangerous to stay this low. During show time, ladies tend to get between to 8-10% and men can get to 2 - 4%. This is red alert time. In this period you are prone to injury, organ damage and can feel very cold. Training should be careful and lighter. A lot of people see there body building idol in this state on stage and think that how you look all the time. It isn't. It can't be. Which is why off season most of us like to get the fat back on to feel healthier, in most cases look healthier, be able to grow more muscle by utilizing nutrients more efficiently and to protect our organs. Men and woman are different in what body fat levels we need. So I am a 46 year old woman, a healthy range for me is 23 - 35% body fat, and for men of the same age 11 - 22%. (Although from various sources this may slightly differ, but to give you an idea) Quite a massive difference. Woman are made different to men. The reason for this difference is that women at some point in their lives may become pregnant and will need to nourish a fetus and then a baby from their own fat reserves, so women have to stock energy in the form of fat in anticipation of future pregnancies. (Unfortunately for those ladies like me who decided not to have children, there is no off switch in this part of our genetics!) 3. Fat also provides insulation in the body fat and by providing healthier skin. One of the more obvious signs of fatty acid deficiency is dry, flaky skin. In addition to giving skin its rounded appeal, the layer of fat just beneath the skin (called subcutaneous fat) acts as the body’s own insulation to help regulate body temperature. Lean people tend to be more sensitive to cold; obese people tend to be more sensitive to warm weather. I had my hairdresser over on Friday just gone. She has been going on at me about my dry scalp for about 6 months, telling me ways of treating it. On Friday, it had totally gone. She said not a trace. Could this be because of eating all this healthy fat for the last 2 weeks? I think it could. My skin in general looks a lot better Another tick in the box. 4. You need fats also because they regulate the production of sex hormones. Hormones, such as estrogen, testosterone, adrenaline and insulin, are important chemical messengers that affect many aspects of your overall health. Hormones are secreted by various glands and organs, including your thyroid, adrenals, pituitary, ovaries, testicles and pancreas. The endocrine system (the collection of glands that produce hormones) works together to control the level of hormones circulating throughout your body, and if one or more is even even slightly imbalanced it can cause widespread, major health problems. An imbalance can cause a low libido, insomnia, depression, weight gain/loss, irregular periods and a whole host of issues. Dr Axe explains well in that link details of all the issues in more detail that it can cause. So...do you go to the doctors for hormone replacement treatment, or thyroid treatment, or anti-depressants? Or could it be you don't eat enough good fats? Could you not just try eating a good amount of good fats in your diet for 3 months or so, and see what effect it has on your body? As fats help regulate the sex hormones, I think it would be worth a try. By the way, any change of diet for health reasons, or to see an improvement in the way you function, will take 2 - 3 months to see or feel the difference you may be looking for. This is because your body and organs regenerate all the time, most organs take 60 - 90 days, some much less. So it takes this long for a diet to 'become part of you' when done for medicinal purposes. Like when a cut heals on your skin, that may mend in a matter of days, this is a quick regenerating organ, Liver and pancreas and the like take something like 60 days for example. So patience is a virtue. And why you have to give change a chance. You don't know how many times I've heard 'I tried this diet for 2 weeks and I didn't feel different'...yeah...well...you won't. or 'I took multi-vitamins for a month and nothing happened?'...yeah...well...shame...*sigh* 5. Your brain needs fats to function properly. The brain is the fattest organ in the body, being made of about 50% - 60% fat. When it comes to building the brain, the body needs a high concentration of omega-3 fatty acids from animal foods, to keep the brain functioning efficiently and consistently. Some experts are now saying that a widespread lack of omega-fatty acid balance you get from eating fats may be at the very root of some of the most troublesome neurological epidemics of our day, such as Altziemers and Fibromyalgia. So, have I got you wanting to add more good fats into your diet? Pick a few of these to add to your shopping basket the next time you go shopping - Day 17 - Physiologically easier...I've noticed something. I am not having my treat meals, or treat days like I often have on diets to look forward to...or those occasional biscuit or choccie with my coffee with Mums. We baked mince pies today..didn't even think of trying one. Simply because in my head, I can't. As I know a carb hit could throw everything off. When you've finally reached Ketosis, you just don't want to ruin it! So I'm finding resisting temptation much easier. It simply isn't an option. And an added bonus. Made my best coconut bread to date. Not a vegan version, just keto. So took out the soy yoghurt and added butter and 3 egg whites instead. And a little less salt. Delish! Its in the prep for the week! See how my prep evolves over time. Changed a bit since day 1 - Day 18 - Has all this fat upped my bad cholesterol?Starting wondering today whether my cholesterol has been effected by the sudden rise in fat I'm eating? My LDL (Low-Density Lipoprotein...or bad cholesterol) was 4.8 mmol/l end of last year, and the ideal is under 5.0 mmol/l. I had previously been up to 7.2 mmol/l!! To give you an idea, the levels of total cholesterol fall into the following categories:
I did then put things into place to improving it, lowering my protein in take a little and adding some regular good fats/oils to my diet, which worked. So all is good. So what is it now? I fasted for 6 hours, and tested my cholesterol Result? 5.2 mmol/l. Up slightly, but not massively to be fair. Which is what I would expect. A lot of the fats I am eating come under the good fats of unsaturated (poly-unsaturated and mono-unsaturated) These fats actually help improve your cholesterol and lowers the bad (LDL) and helps raise the good (HDL). However, I am eating quite a lot of cheese, butter, cottage cheese, and coconut oil, and as good a rep that this has, it is still a saturated fat like the ones before, which come under the bad, which can raise your LDL. So a small rise like I have was what I though may happen, as they battle to find a balance. Still not a level I would yet worry about. So happy days! So why is high cholesterol an issue? How can it effect me? To go into detail check out this great link from Bodybuilding.com, but most of us know it places you at risk of heart disease as it can cause blockages in arteries. Body builders are prone to having high cholesterol due to the high amount of saturated fats eaten off season (some peoples bad habits) butters, eggs, meats and poultry skin, and also that obesity is a known cause of it too, and some body builders really do carry some serious weight at times. Excess weight of any kind can put pressure on your body. It doesn't have to be that way though. Just eat better. Eat more unsaturated fats, and keep them to 30% of your diet. Also -
Just best to be aware of what is going on in your body. Prevention, rather than cure. Day 19 - So..shouldn't my insulin be real low now?Insulin is a hormone normally produced in the pancreas and helps the body's cells absorb glucose from the blood, so when eating carbs, it helps you utilise your food more efficiently :
WOOOOOAAAHHHHH!! Didn't see that coming! According to this..I'm now diabetic! Prior to this diet I was 5.2 mmol/l and now I've shot up to 8.6 mmol/l? I tested through out the day. And all day it stayed between 8.6 - 9.0 mmol/l, not peaking and troughing after food either like it is known to do. But I have no diabetic side effects? Tiredness? Thirsty? Feel sick? Feel Faint? Nope. None of the above. Although I have had a dull headache for a few days, which I put down to a bit of stress in the family life at the moment. But it also could be this. So, an investigation is required. I consulted Dr Google as you do, and found this interesting read on www.dietdoctor.com - “We definitely see that in people who are doing low carb long term, the majority will find that their fasting blood glucose becomes their highest value of the day,” says Dr. Sarah Hallberg. “They are not actually having issues with blood sugar. They are doing really well. But if you are looking at a log of 24 hours of blood glucose you will see a high first thing in the morning and then a steady decline throughout the day, with no big excursions [in glucose levels] even after meals.” (This is true of me. I tested Friday morning and was 9.2 mmol/l, and I'm normally about 8.6-9 mmol/l in the evening, no major ups and downs) The scientific name is “physiologic insulin resistance” and it’s a good thing — unlike “pathologic insulin resistance.” "The “pathologic” kind of insulin resistance is caused by higher and higher levels of insulin — hyperinsulinemia — trying to force glucose into over-stuffed cells. That insulin resistance is a prominent feature of type 2 diabetes, polycystic ovarian syndrome (PCOS) and other chronic conditions. (So this isn't the reason for my high blood sugars) Prior to converting to the ketogenic diet, your muscles were the major sites to soak up and use glucose in the blood for energy. On the long-term keto diet, however, they now prefer fat as fuel. So the muscles are resisting the action of insulin to bring sugar into cells for energy, saying, in essence: “We don’t want or need your sugar anymore, so move it along.” Hence, the elevated, but generally stable, glucose circulating in the blood. Where is that glucose coming from when you consume no sugar and only leafy veggie carbs in your diet? Your liver, through gluconeogenesis — the creation of glucose from non-carbohydrate sources such as lactate, glycerol, and glucogenic amino acids from proteins. It is a natural protective process that got homo sapiens through hundreds of thousands of years of feasts and famines. “There is no essential requirement for dietary carbohydrate because humans possess a robust capacity to adapt to low-carbohydrate availability,” says Dr. Jeff Volek. In the liver of a keto-adapted person, he notes: “ketone production increases dramatically to displace glucose as the brain’s primary energy source, while fatty acids supply the majority of energy for skeletal muscle. Glucose production from non-carbohydrate sources via gluconeogenesis supplies carbons for the few cells dependent on glycolysis [using sugar for energy.]” So, it would seem I have a consistently high amount of blood sugars, floating around, being produced by my liver via proteins and other nutrients, with no where to go. And according to this, it is perfectly normal thing to happen in Ketosis. My ketones or consistently between moderate and large quantities, so they aren't being effected by these high glucose levels, my water is still between 2-4 litres a day, and I don't feel bad or lethargic at all. So no need to worry, tight? Still going to my GP for an opinion. It's the sensible thing to do. My GP, is also big into body building and has good knowledge in what I do. Whereas a lot don't and would flap about this straight away. But I do trust his word. So I will let you know what he says. Day 21 - 3 weeks in..So, finished week 3 now. Jumped in the Tanita scales and the results are in -
DAY 1 - Weight – 75.3 kg / 11st 12lbs Height – 5 ‘6 / 168 cm Body Fat – 22% Muscle Mass – 53.5kg / 8st 6lb Water % - 61% Visceral Fat - 4 DAY 7 - Weight – 72.2 kg / 11st 5 lbs Height – 5 ‘6 / 168 cm Body Fat – 24.5% Muscle Mass – 51.8 kg / 8st 2lb Water % - 56.4% Visceral Fat - 4 DAY 14 - Weight – 71.2 kg / 11st 3 lbs Height – 5 ‘6 / 168 cm Body Fat – 23.3% Muscle Mass – 51.8 kg / 8st 2lb Water % - 57.7% Visceral Fat - 4 DAY 21 - Weight – 70.9 kg / 11st 2 lbs Height – 5 ‘6 / 168 cm Body Fat – 23.3% Muscle Mass – 51.7 kg / 8st 1lb Water % - 57.7% Visceral Fat - 4 So, no major difference today. No fat loss, and some minor muscle loss. (Which I did expect to happen due to low proteins). This is a plateau, which always happens in diets. Your body starts to adapt to the calorie intake. But it could also be down to my bad habit I have formed this week in nibbling! Little bit of cheese here, few nuts there whenever I open the cupboard door, extra couple of teaspoons of yogurt straight into the mouth not measured. And I was out for a meal on Weds In Hackney, London. I didn't eat carbs, but had tapas, which would be tough to calculate the calories. Now, when your nibbling fats, small amounts could easily add big calories, as we saw before that I had mentioned. So I am taking a little responsibility for this. My bad. You have to be honest with yourself on a diet. It's generally not the scales fault! What I am happy about, is the consistency of the scale reading over the last 3 weeks. Due to the lack of carbs, my body isn't fluctuating up and down, my muscles aren't loading and depleting with food intake, giving a more stable read that I can trust. This is a big help when monitoring progress. Thats, this week over. I'm baking this weekend! So more recipes next week to be included and I've mastered the perfect coconut bread so will give you a new recipe for that too! Have a great weekend! Terri Day 8 - The Vegan Keto Dinner MenuThis turned out to be quite challenging, and I had to practice a few times, but I did my best I think. And, the Vegan guests ended up not being able to make it, which was a shame. So my guests where meat eating, diary eating, carb eaters...eating a diary free, meat free and carb free dinner! Poor loves! Luckily, they were up for trying something new! My menu was - Tofu Tikka Masala Lime and Coconut Cauliflower Rice Coconut Bread Coconut BreadSieve the flour into a bowl. Mix in all dry ingredients, so add flax seeds, add baking soda, add salt, add Erythritol and add Coconut flour. Then in a separate bowl, mix the wet ingredients. Melt coconut oil in pan, while melting, in a bowl mix sour cream and cup of yoghurt, and then add the coconut oil, cider and coconut milk Then mix wet and dry together. Put parchment paper in bread tray 23cm. 175 degress for 60 mins. Cover in foil for last 10 mins I have to confess, I made this twice. The first time, the middle didn't cook. Too moist, so I changed the recipe to the above, and it was better. It makes 12 servings and each are 105 calories per slice. Tofu Tikka Masala
Heat oil in in a pan, once melted add onion, garlic, ginger, Tikka curry powder, tomato puree and coconut milk. Mix in together. Add the cubed tofu, cover the pan and simmer for 10-15 mins. Add the cauliflower rice and cook till rice is soft. And bingo. Chop up some coriander if required, to finish. This makes 5 servings, 253 calories per serving. Lime and Coconut Cauliflower Rice Place cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of rice. Set aside. Heat oil in large nonstick skillet over medium-high heat. Add cauliflower; cook, stirring frequently, for 4 to 6 minutes. Add coconut milk, coconut, and 3 Tbsp. lime juice. Bring to a boil. Reduce heat to medium-low; gently boil, stirring occasionally, for 8 to 12 minutes, or until tender and liquid evaporates. Add remaining 1 Tbsp. lime juice, lime zest, cilantro, and salt; cook for 2 minutes, or until lime juice evaporates. Makes 8 servings at 139 calories per serving. The Tofu Tikka and Lime and Coconut Cauliflower Rice, was a success. The coconut bread was an acquired taste. I liked it, especially for a replacement meal for a couple of days, with a layer of peanut butter! Nom..nom..nom, but my guest weren't too hot on it! Doh...or no dough! Ha! Going to make it again though, but just a Keto version, not Vegan. So with eggs and butter. Going to have it as one of my meals next week. The only thing I would mention, is the expense. The ingredients for the 2 lots of Physillum Husk rolls I did which totaled 8 rolls, and 2 attempts at the coconut bread, cost me around £25! For 2 small loafs and 8 rolls. Jeez! Below is how this dinner party of different food fitted into my macros. So brought down the fat a bit, but carbs still low enough, so a dinner party can be part of the diet plan if thought about. Day 10 - Thinking a lot todayToday I'm not so hungry. Did a massive poo. This has become daily and has definitely improved from how I was before the diet. I am back to work this week. Feeling good, which to me is normal. No better or worse than before and still sleeping very well. Body is definitely less wobbly/watery, it's not just in my head. I trust this thought now as I think it everyday. Muffin top on my leggings gone due to wobbly bits tighter, I think from the water loss and being less bloated. But could it be the stopping of bad artificial sweeteners I wonder? Or if it is this keto diet? This thought has made me think about the theory of the good old Food combining diet. Here's a little story. In my 20's I had an issue with my esophagus (basically the pipe that carries food from your mouth to your stomach), I was getting stomach acid randomly coming up into my mouth. The doctor said, I was producing too much acid in my stomach, for whatever reason he didn't give, and it had damaged the bottom of my esophagus allowing stomach acid to enter back into the pipe and back in my mouth. He gave me tablets and said I would be on them for life. To me this wasn't good enough. Never liked the answer being in a pill. So I read a little about food and how it digests (clearly the beginning of my interest in nutrition), which lead me to find the Food Combining diet. I bought a book on it. And thought this could be the answer to fixing my problem. I felt that reducing the acid would help the pipe fix itself. Right? The theory of Food Combining was, that we shouldn’t eat foods high in carbohydrates in the same meal as foods high in proteins or fats. One reason is that protein, carbs and fat require different digestive enzymes. Another is that carbs are digested in an alkaline environment while proteins are digested in an acidic environment. Either way, the story goes, if you eat these foods in combination, they will “cancel each other out” or "neutralized the digestion process" and not be digested, or take much longer than the body would want, causing maybe bloating, upset stomach, from potentially rotting food hanging about in your stomach. So, the Food Combination diet has you eating your proteins with veg, fats with veg and carbs with veg (in very basic terms), so you produce the correct acid and enzymes when you eat your proteins, and the correct alkaline and enzymes with your carb meals, so therefore digesting your food quicker and more efficiently. To me, this made complete sense, and could reduce my acid problem. So I did the Food Combination diet for 4 months. I found it an easy diet to follow. Nothing was cut out of my diet, just eaten a different way. I felt good, I ate healthier, I discovered new foods. I got right into making veggie burgers, which I loved. I lost weight quite easily, my acid returns stopped and I came off the tablets. I then stopped the diet to see if the acid issue returned. And it never did. It fixed my problem as far as I am concerned. There is not a lot of negativity online about this Food Combining diet, and I know now that it could well have just been a healthier lifestyle that fixed the issue. But I still like to think it wasn't just that and it worked for me. Why are you telling us this I hear you ask? Well, could this not be one of the reasons the Keto has a positive effect on you? You are consciously eating healthier and not combining starchy carbs and proteins in your meal? So therefore I am less bloated and digesting my food better and quicker, which in turn can make some people feel better? Interesting and possible me thinks. My Ketone sticks are still saying Moderate at Day 10. Could be because I'm only under eating by 250 cals a day? Only plan to loose about 0.5 - 1 lb a week. Do I need to under eat even less to reach full Ketosis and deplete the glucose quicker? But then, does it matter how quick I reach Ketosis? As long as I get there eventually, I guess it doesn't matter how long it takes. Patience is a virtue. Remember I said, I believe that every diet when you are under eating can have the result of glucose depletion in muscles, as that's what the body lives off first and foremost? So do you have to remove carbs to force Ketosis? Or just under eat enough for a period of time to use up all your glucose stores, which in turn will result in your body to start living off your ketones from fat reserves anyway? Mmmmmmm... Or are the sticks not working? It has been suggested to me that they don't. But I think they are there to guide, rather than gospel. So many question to figure out! Ketosis better kick in quick...and fat need to start moving, as I'm clearly doubting the theories right now! What I know for sure...is I had a great shoulder workout, as I normally do, I love training my boulder shoulders. And feeling jolly and skittish...like I can often do! I did notice thought, that I am loosing vascularity, not pumping up when I work out, and I ache it seems for no apparent reason? I'd expect it a day or two after training but its just all the time. Queer. But I know the pump and veins will be back..with the carbs back in my diet!...doh! :-) Day 11 - Today I have nuts on the mind...I am learning all the time. Today I was reading up on nuts to find out why Pecans and Macadamias are considered the best nuts for a Keto diet, but we are to stay away from the cashews! Why? Are they really that different? Apparently so. Check this out from the www.almonds.com Pecans and Macadamias are low in protein, highest in fats and low in carbs...so clearly perfect for Keto. Where as those cashews are one of the highest ones in protein, lowest in fat and highest in carbs. Got it. I understand why now. Thank you Almonds.com ! Day 13 - What to do with Tofu?Still had a load of Tofu left from the dinner party, needed to use it up. What on earth can I do with it, I thought? Not had much experience with it? Looked in the fridge, pulled out a few things that had been hanging around and made this - Tofu Pesto Fritters 560G Tofu (Mr Tofoo 2 boxes extra firm) 140g Tesco Green Pesto 2 tsp Tumeric 1 tsp Garlic Powder 1 red onion 3/4 cup coconut milk Blend the Tofu with coconut milk. In another bowl mix together all other ingredients, then add in the blended Tofu. Mix together. Split into 12 portions on a tray lined with baking paper, and bake on 180 degrees for 30-40 mins. Oh my days! They are lush! So much so, they are added to my prep for the week below. Day 14 - 2 weeks in and counting..Today is weigh in and Keto stick check day! So whats been happening in side the old body? This... It took 14 days, but I have reached the state of Ketosis! Yay! I've arrived! And what about my weight? DAY 1 - Weight – 75.3 kg / 11st 12lbs Height – 5 ‘6 / 168 cm Body Fat – 22% Muscle Mass – 53.5kg / 8st 6lb Water % - 61% Visceral Fat - 4 DAY 7 - Weight – 72.2 kg / 11st 5 lbs Height – 5 ‘6 / 168 cm Body Fat – 24.5% Muscle Mass – 51.8 kg / 8st 2lb Water % - 56.4% Visceral Fat - 4 DAY 14 - Weight – 71.2 kg / 11st 3 lbs Height – 5 ‘6 / 168 cm Body Fat – 23.3% Muscle Mass – 51.8 kg / 8st 2lb Water % - 57.7% Visceral Fat - 4 Not only have I reached Ketosis, I have lost 1kg / 2.2 lb. AND lost only fat. As my muscle mass has stayed the same, and my body fat has gone down by 1.2% from the Day 7. Very interesting indeed. I have to say, the evidence in 2 weeks is the stats say it is working, just loosing the body fat. Also the good points-
So, after 2 weeks. Things are looking good for my review of the diet. But will this feeling continue? We'll have to wait to find out. My fridge is looking good too....! See you next week!
Terri x Day 5I want to add the post I originally put out which explained my reason for starting this diet. This was posted on the 28th Dec 2017 on my Facebook Page - After a very enjoyable bulk from October till now, I have decided to try the Keto Diet for 8 -12 weeks to see what happens. The only thing I have to get in shape for this year is some promo work at BodyPower 2018 and the summer! I have always not been sure about Keto as I don't like the idea of cutting out carbs or any macro from a diet. I feel all are necessary in a balanced diet. However...I can't knock it till I've tried it! I plan to live on a light maintenance amount of calories, so not a serious diet as a lot of weight loss isn't really my goal, I just want to see if surviving on ketones alone will really encourage extra fat loss, without (hopefully) much muscle loss, and I will be keeping a log my progress, thoughts, stinky breathe and feelings through the process. Starting end of this week, will allow me to try this diet, and if it works continue till BodyPower..if not return to what I know. I have heard a lot of positive feedback on it. For those who are unsure of what a keto diet is, it is a high fat, low/no carb diet with a medium to low amount of protein. The theory is this - The brain can live off two types of fuel, blood sugar (glucose/insulin produced from carbs), and ketones (from fat). The idea is to force the body to live of just the ketones, by depleting it of glucose. By therefore, cutting out the carbs, means no/low glucose to live on. On a Ketogenic diet, your bodies only fuel supply becomes fat. Fat turns to ketones by the liver. Insulin is low due to lack of carbs, and so fat burning increases, making it easy for the body to access fat stores to then burn them off. That's the theory anyway. My macros will be 70/20/10 Fat/Protein/Carbs. Its a lot of fish/eggs/cheese/nuts etc. Only low carb veg for carbs. Very much like the old Atkins diet (less meat!). So lots of quite tasty food. My shopping list was quite different! The ladies at Tesco's wanted to feel my forehead for a fever! Lol! I will also be cutting out all sweeteners. Which I am pretty addicted to. So no protein shakes, and no more of my beloved Musclemoose and Options chocolate drinks. Booooo! If you are thinking of trying this, after reading this, do not jump in if you are on medication for diabetes, or high blood pressure. Or you are breastfeeding. 😉 OK, wish me luck. Should be interesting....or horrid! I wanted to include this as I have had many private messages telling me various negatives about a body builder doing this diet. I just want to clear up that this is just me experimenting and researching a diet for myself. I will be following it by the book. To see what happens when you follow the Keto diet as it is intended. I have studied nutrition and I know also from my years of experience as a body builder, what is required of food to grow muscle. This is not a muscle growing exercise, it is fat burning research. I do thank you for your messages of concern, but I will definitely not be living this way for long, as the protein levels are way too low for my chosen sport and lifestyle. But I have a keen interest in gaining knowledge and experiencing for myself what diets are like. And discovering new foods, new recipes and ideas these extreme changes to regime introduce you to. So, today I got my delivery of Erythritol sweetener. And it is the NUTS! All natural, totally tasting like sugar. Happy days! My first cup of tea with this was bloody amazing. Easy to please! And I have been for a poo today! Yay! (Sorry for those who don't feel they need to know this info!) But I'm happy about this. Did look a bit odd though...sorry, not sorry! I don't seem to be as hungry today. But I have been super busy working. This always takes my mind off eating so that could be the reason why. I also didn't realise quite how bloated I was before I started this, until now. I didn't know it was an issue before as it was the norm. But my torso and legs are definitely less swollen looking, feel less solid, and unless its my imagination, I look better already in the mirror. But I do think there has been a lot of excess water loss, which could account for this. As us body builders know, when you loose water you look tighter. I also watched a TV program last night which happen to follow Josie Gibson of Big Brother fame, on a months ketogenic diet. And after a month she lost 1 kg or 2.2 lbs. And she wasn't happy, and said it was a rubbish diet. So she lost 0.5 lb a week. Meaning she must of been under-eating by 250 calories a day. If she had under-eaten by 500 calories a day she would of lost 2 kg or 4.4 lbs. The latter is an ideal weekly weight loss. Calorie deficit is what makes you loose weight, not the diet. This diet supposed to ensure you loose more stored fat on the diet, it doesn't promise to double the speed of weight loss! And as for loosing muscle mass, and gaining % fat? Well, I did say in this blog earlier , that I predicted this would happen with me too on my Tanita scale readings. And they were using these scales on the show. As I said before, this diet makes your muscles deplete of glucose, meaning your muscles will shrink. Therefore the Tanita's will read that you have less muscle mass. Leaving more mass between your muscle and skin, which makes the reading for % fat go up. You should wait for the Tanita scales to stabilize readings, always weighing your self at the same time of day after eating the same amount of food, and when Ketosis is reached. Then you should see these come down, providing, of course, you are eating a calorie deficit. Taking body composites is never an exact science, as your body changes by time of day, what you have been drinking and what you have eaten. Rant over. Tomorrow, I am food shopping. And will be attempting to make some Keto rolls. Something like bread..apparently! Day 6Today I feel good. Still waiting for that Keto flu, feeling proper crap that I keep hearing about. Hunger has normalized, I feel no more hungry than I normally do. Which is good, been to the toilet again today, so that's now once a day for the last two days, which is more than I normally do, so that's good. My sleep seems to be better than before too? So that too is good! The last four days have looked like this - Averaging about 3 hrs deep sleep a night! That's a lot! The norm is 1.5 - 1.8 hours a night, or about 18% - 20%. Mine is 27% +. Zzzzzzzzzzzzzzzz! This is of course trusting my Garmins readings. I am settling into the food more. Not thinking about what I'm eating so much. Just getting on with it. The one thing you really have to do on the Keto Diet is measure everything! You can't judge these portions by guesstimating! It is much less than you think. This being due to 70% of your diet being fat. Fat per gram is just more than double the calories than Carbohydrates and Proteins. Fat is 9 Calories per gram, and Carbs and Proteins are 4 calories per gram. So you get more for your money! Look at these portions below - Look at these tiny amounts of food, and the calories they contain. Most people use about 4 - 5 times that amount of peanut butter in a sarnie! 5 x 20g = 100g = 645 calories in peanut butter alone! 33% of a woman's recommended daily amount of calories in peanut butter only. 20g of peanut butter is what I have in my morning shake each day. And I HAVE to still measure it each morning. So, measure everything, or you could easily end up over eating. And not losing the weight you wanted to. Because remember...it's the calorie deficiency in a diet that will make you loose weight. Training wise, I guess that's suffering a little. I feel a little less enthused. Lost a bit of strength, and I am more achy than usual. (Although I always tend to ache somewhere!) I also have some arthritis in my hands, which is really playing up this week. And grip is very poor. Is it the diet? Or is it the weather, as this can have and effect? Won't know I figure until I stop the diet. Will need to monitor this. I thought I'd have a practice run today at making the Keto/Vegan Bread rolls recipe I found. It was interesting. They did sort of give me the feeling of eating a roll with some butter and peanut butter on them. Which was nice. But if I gave one to someone who wasn't keto, and told them it was a bread roll, they probably would be too impressed! I quite liked them. A bit like Rye bread. And they are really filling! This probably is because they are 75% fiber. If you are blocked up by this diet, these could help get things moving at they are made of Flax Seed and Psyllium Husk, which both have very high fiber, in fact nearly all fiber and a laxative effect! Watch this space....or maybe not! The recipe I worked with was - Keto/Vegan 'Rye' Bread rolls
1. Preheat the oven at 180 degrees. Blend flax seeds, tofu, salt and water till smooth. 2. In another bowl, mix together the baking powder, Psyllium husk powder, cinnamon and nutmeg. 3. Mix in blended mix till all mixed together. 4. Split into 4 and put onto baking paper on a tray, making sure they are about 1/2 inch thick. Bake for 45 minutes (fan assisted oven time, adjust if not) and bingo..... I think I would make the mixture a bit more moist next time, and add a bit more water. But I did enjoy them with a bit of peanut butter and butter on them. Made a change from my usual 4th meal of broccoli and chicken! And changing this meal got my daily macros exactly right! An added bonus is they are only 77 calories a roll, practically no carbs, and nearly all fiber, so will probably end up down the loo too! Day 7 Woke up today after a bit of a restless sleep. I kept feeling like I wanted a poo, but nothing would happen. Probably them high fiber colon clearing rolls fighting the keto diet slowing down going to the loo! Who knows. I did also feel listless, lethargic and achy. And for someone who's always in control and on the ball, I couldn't think straight. Kept forgetting what I was supposed to be doing. But was it just because I was generally tired from the bad sleep? Possibly? I had an hour out cold on the couch in the morning...and again in the afternoon. WHich did make me feel better. I tried those rolls today, not good the following day. Could of bounced them off the walls! Best eat them fresh if you decide to make them. I checked my Keto sticks to give me an idea of if anythings changing- So day 7 and I am moderate. I do think the Ketosis state isn't happening as fast as it would for some as I am not heavily dieting. Muscles will deplete of glucose on any diet if you are under-eating, just happens quicker on Keto as its so low in carbs. So I am not surprised it's taking it's time getting there. I think it's also why I haven't been feeling rough like most people report. Taking it easy.
I also jumped on the the Tanita scales on the morning of Day 8 (so 7 days were complete) and here's how it read - DAY 7 - Weight – 72.2 kg / 11st 5 lbs Height – 5 ‘6 / 168 cm Body Fat – 24.5% Muscle Mass – 51.8 kg / 8st 2lb Water % - 56.4% Visceral Fat - 4 Compared to - DAY 1 - Weight – 75.3 kg / 11st 12lbs Height – 5 ‘6 / 168 cm Body Fat – 22% Muscle Mass – 53.5kg / 8st 6lb Water % - 61% Visceral Fat - 4 This may shock you. Reading these it says I have lost 7 lbs in a week, lost 5 lbs of muscle mass and gained body fat. Isn't this remember, what I predicted what would happen? It is actually impossible to loose 7 lbs of good quality weight (fat) in a week. There is 3500 calories in a lb of fat, so I would have to under eat by 3500 calories a day to loose this much fat. Its impossible to achieve without eating nothing for a week! Most people don't have Tanita or any composition scales, and would just see a 7 lb weight loss on your normal scales and think 'Wow, this diet is amazing!' But this is mostly what I call fake weight loss. Only a 1 lb or 2 lb will be real. So where has that weight gone you may ask? Reasons why this could happen in the first week of Keto (or most diets) -
Therefore, I am going to monitor weight loss and body fat measurements from now on. I have still got a bit of depleting to go, here is where I'll keep and eye on things to see what changes. Week 1 is over. I have to say. It isn't an easy diet to follow. I have a sweet tooth, and there is not much sweet about it. But luckily, I love oily fish and cheese, and these I am enjoying. I have a Keto / Vegan dinner party tomorrow. And I will be putting up the meals I have opted for. And a review of what it all taste like! As I have never made any of it before! Wish me luck! Terri Day 2Took some pictures in the gym to show what I look like at the start. Always need those progress pics! This is me nearly 12 stone and 22% body fat. I slept well. I did wake up as usual at 3 am starving, but this happens normally anyway! I had my first meal then in a shake form this time, and it worked! Much tastier as a shake! Blended up really well! And then went back to bed and slept for another 4 hours out cold. Perfect! Did my morning cardio session at home and then went to the gym about 10 am to do my weights with my buddy. Felt very strong. Clearly carbs still working their way out of my body. Pumped like a beast! The number 1's and 2's have already calmed down. Today I felt pretty normal. Still enjoying the food as expected as it's only Day 2. Did feel quite hungry in the evening. But I often feel hungry during a day anyway! Day 3Slept again like a log, after doing my usual wake up at 3 am, eat, back to bed and out cold! I'm glad it's not effecting my sleep. New Years Day today, done my cardio at home, then off to the gym for shoulders after lunch. The only thing I'm really feeling is hungry! These tiny meals digest through me like lightning, and I am left waiting for more after each meal. It is making me feel slightly hangry today! Grrrrr! Or it may just be that I couldn't have my large tea with 5 sweetener sachets, or a honeycombe latte when I went to Starbucks at the cinema! Water it is then! Bah humbug! ..(Mmmmm....humbugs!) I double checked my macro and calorie calculations using this Keto Macro Calculator Tool which confirms they are correct. So I will just have to wait till the Ketosis effect kicks in and dream of the feeling less hungry bit! My skin is no longer greasy, and my wees are still normal, even with drinking 4 litres of water a day. I've upped my MCT oils by just taking a teaspoon during the day. Adding it to food I think gets lost on the plate. By the way..when opening and using MCT Oils for the first time, be careful. It isn't a think oily substance, it's more a watery fluid which means it gushes out! As I found when a load of it went in the sink and on me! I started looking at Keto foods online, ready made snacks and food etc. Bloody hell, they are expensive! I got a dinner party this Sunday with me on Keto and a vegan couple coming. So it's a little challenge for me. Checked with all those coming, and they all are happy to eat a Keto/vegan home prepared meal. I've found a couple of recipes that I am going to attempt. So I'll let you know how that goes this weekend. I also wanted to investigate Keto friendly sweeteners, as I really struggle with no sugar/sweeteners in my hot drinks, especially coffee...and I love my coffee! I never really fully understood why sweeteners are seen as so bad by dieting body builders and Keto dieters? I found one online called Erythrinol, totally new one to me, that was Keto friendly, and without the bitter taste of Stevia. I felt the need to find out why this one is OK as opposed to Stevia for instance. So I done some research and discovered the following (Sourced mostly from Livestrong.com ) - Saccharin - A white chemical crystalline powder, is about 300 times sweeter than sugar and contains no calories. It is one of the most commonly used artificial sweeteners in soft drinks and is used in a variety of other products, including fruit juices, chewing gum, mouthwash, toothpaste and pharmaceuticals. Saccharin has been reported to raise blood sugar levels during a chemical process during digestion. And other reactions can include -
On reading up some more on this there seems to me to be a whole load of conflicting reports and investigations. So much so, it does get quite baffling. I think because of this, people have preferred just to avoid it, just in case. See below for just a taste of one of the negative reports I found. However, Saccharin does seems to be the preferred out of the two chemical sweeteners that is Saccharin and Aspartame. In the early 1970's, saccharin was thought to be a carcinogen when it was linked to bladder cancer. This link was based on studies done on rats. The National Cancer Institute notes that human trials have found no such link and that the mechanism that caused bladder cancer in rats does not exist in humans. Still, the Center for Science in the Public Interest believes that saccharin is unsafe and has issued the sweetener its lowest rating of "avoid." In a 1997 press release, the CSPI acknowledged that saccharin has not been proven to cause cancer in humans, but the CSPI contends that studies that have been done on saccharin indicate that it may still present a risk. Aspartame - Is one e of the most common artificial sweeteners, is a combination of two amino acids -- phenylalanine and aspartic acid. Aspartame is 200 times sweeter than sugar and, like saccharin, contains no calories. Aspartame should not raise blood sugar levels as it contains no carbohydrates, nor should it have an impact on insulin. Anti-aspartame activists claim there’s a link between aspartame and a multitude of ailments, including:
However, on reading up on this there seems to me to be a whole load of conflicting reports and investigations that say otherwise. So much so, it does get quite baffling. And again, I think because of this, people have preferred just to avoid it, just in case. See below for just a taste of two conflicting reports I found. Consumer-Reported Side Effects - A 2003 report completed by the Aspartame Toxicity Information Center documented various consumer-reported toxicity effects of the sweetener. According to the report, aspartame toxicity can be divided into three categories: acute toxicity, which occurs within 48 hours of ingestion; chronic toxicity effects, which occur after years of use; and potential toxicity effects, for which it would be difficult to establish a link to aspartame. The report references a 1988 survey that appeared in the "Journal of Applied Nutrition." According to 551 persons who reported side effects from aspartame, the most common effects were headaches, dizziness, confusion, memory loss, blurred vision, severe depression, irritability, anxiety attacks and severe drowsiness or sleepiness. The Official Reports Say it's Safe - A 2002 paper published in "Regulatory Toxicology and Pharmacology" noted that the safety testing of aspartame has gone well beyond the required level and that there are no unresolved questions regarding its safety. Based on a 2005 animal study that found a link between aspartame and lymphomas and leukemia in rats, the National Cancer Institute completed a study examining over half a million retirees and found no connection between the artificial sweetener and the development of lymphoma, leukemia or brain cancer. Finally, a "rigorous review of all available scientific research on aspartame" published in 2013 by the European Food Safety Authority concluded that aspartame, when consumed at recommended doses, is safe. Stevia - Stevia is extracted from the leaves of its namesake plant, Stevia rebaudiana. Stevia is calorie free. It does not raise blood sugar levels at all. Stevia is 250 to 300 times sweeter than table sugar, reports Texas A&M University. But I do think is does have a bitter after taste. Bleuur! You can find Stevia in many low-calorie foods and beverages, but they also have other uses. Stevia work for home baking because it's both heat-stable. Most sweeteners, including Stevia, can cause dental cavities. Stevia contains steviosides, which may irritate your stomach and cause other problems for the digestive system, including, bloating and a decreased appetite. In some rare cases, Stevia consumption can lead to aching and sore muscles or a feeling of numbness and dizziness when standing up or moving. Xylitol - This is a sugar alcohol, with "alcohol" referring to a chemical structure. Sugar alcohols are modified forms of sugar and not technically an actual sugar, which is why foods containing Xylitol can be labeled "sugar free." It is naturally found in fruits and a variety of plants. Xylitol is extracted from corncobs or trees, according to Xylitol.org. You’ll get about 2 calories for every gram of Xylitol you consume, which is half the amount of calories found in table sugar. Xylitol barely has an impact on blood sugar levels. Xylitol has the same level of sweetness as table sugar reports Texas A&M University. You can find Xylitol in many low-calorie foods and beverages, but it also has other uses. Xylitol adds moisture to baked goods and gives a sheen to frosting's. Sugar alcohols do not cause cavities. Xylitol may even help prevent cavities, although Erythritol was found to do a better job than Xylitol at preventing cavities in children, according to a study in the May 2014 issue of “Caries Research.” Xylitol can cause side effects such as diarrhea, headache, and stomach ache in some people and/or when consumed in large doses. Erythritol - This is a sugar alcohol, with "alcohol" referring to a chemical structure. Sugar alcohols are modified forms of sugar and not technically an actual sugar, which is why foods containing Erythritol can be labeled "sugar free." It is naturally found in fruits and a variety of plants. Erythritol is usually produced by fermenting another natural sugar i.e. glucose, again according to Xylitol.org. Erythritol is calorie free. It does not raise blood sugar levels at all. Erythritol tastes 60 percent to 80 percent less sweet than sugar, according to the University of Kentucky. This does not have any bitter after taste. And is supposed to be the closest to tasting like sugar. You can find Erythritol in many low-calorie foods and beverages, but it also has other uses. Erythritol creates the same shiny effect in low-calorie chocolate, adds bulk to dairy products and improves shelf life in baked goods. It also works for home baking because it is heat-stable. Sugar alcohols do not cause cavities. Erythritol may even help prevent cavities, and was found to do a better job than Xylitol at preventing cavities in children, according to a study in the May 2014 issue of “Caries Research.” Erythritol can cause side effects such as diarrhea, headache, and stomach ache in some people and/or when consumed in large doses. Because the last three Stevia, Xylitol and Erythritol are from natural fruit glucose and plants, and have no reports or scares about links to illnesses, these are the preferred sweeteners of choice for most. It seems, Erythritol is the preferred sweetener on the keto diet. I really don't like the taste of Stevia, I have tried a Xylitol/Stevia mix in a product called Natvia, which does taste better than just Stevia, and there are so many scares around Aspartame and Saccharin that they are best avoided as there is no definitive answer. I like what I read about Erythritol, so my educated choice is Erythritol. And I've ordered some in. Day 4I was out cold at the alarm this morning. I seem to be sleeping heavier after my usual middle of the night snack? Bonus! I also did a Ketosis strip to see if anything had changed - So it's definitely darker. I think somewhere between Trace and small. It should take between 2 - 7 days to reach the desired Ketosis state. So, I would consider this slow progress.
I have been drinking squash that I needed to finish which contained aspartame and more carbs than I realised in 250ml. I finished this yesterday. So just water now. And I brought unsweetened coconut water today, instead of full fat diary milk, as I do have milk in my 3 cups of tea and coffee, and in my omelette. And there is a carb count in that too And I've upped my MCT Oils by a teaspoon a day. I have noticed some things today, such as -
Well that's day 2 to 4 done. I've been told the next few days are generally tough. So, lets wait and see. Speak soon! Terri |
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