This isn't my first time around the block. I first started Keto around May of last year, but have struggled through that entire time to reach past 30 days. But this time, I truly reached the paradigm shift.
It was during a meditation session two weeks on the night of my my latest binge session, where I gathered up all my favorite foods and ate to excess. That night revealed to me that I always seem to enjoy the relapse/reset process.
It would always give me a chip on my shoulder, regenerating the motivational drives to rebuild and pick the pieces back up all over again. And since I truly over do it and exhaust my senses during these binge rituals, I truly do not desire to break my diet for the next few days.
But there was something deeper going on, and so I asked myself:
"Why do I always feel better after I make myself feel worse?"
I still don't have the answer to that, but I'm completely satisfied with not knowing, because what I do know is what junk food tastes like, and how much I "enjoy" it.
What I don't know, however, is how my life and my character will develop if I continue with my disciplined diet.
The paradigm shift is realizing this experience is a constant self-learning exercise, because not much can be learned of one's self when they just revert back to outdated and destructive habits.
Moving on to the detailed health update...
Blood Levels: Ketones are 4.1 mmol/L - Blood sugar is 72 mg/DL
Weight: I have lost 12 lbs since I started this routine. 150 to 138.
Why the Keto Diet?
The Keto diet itself is a red pill once you find out that dietary fat has been slandered for decades and carbs are a very cheap form of fuel. It is the "primary source" of fuel only because it is the easiest to burn first as it is the least nutrient dense.
Carbs are like burning paper, but running on fat is like nice firewood.
For that reason, I have transitioned into OMAD fasting because over time it felt like a chore to reach the 200g+ of fat threshold as I was approaching keto-adaptation and could feel full for hours.
Secondly, I researched the benefits of intermittent fasting, and as I am also practicing a minimalist lifestyle, being encouraged that I could do more with less was enough to get me to try it. Not to mention all the time and money I would save only cooking one meal for the day. The money part is really important though *cough cough*.
Macro-nutrients and calories: Average ~1300 calories a day, 100g of Fat, 20g Net Carbs, and 40-50g Protein a day.
As for what I eat precisely, my diet is even further restricted as I have Candida overgrowth. Candida is a fungus that dwells within the gut and can take many intrusive forms if allowed to grow unchecked. Yeast infections, Oral Thrush, and permeation of the gut lining are possible side effects of overgrowth, along with many other inconveniences.
It is a sophisticated fungus that thrives on sugars, yeasts, and starches. Poor diet or use of antibiotics can encourage Candida over the other strains of healthy bacteria in your gut biome.
Daily Habits and Foods
8oz. Room temperature water with 1/2 Lemon or lime juice with some added sea salt.
Supplements: 1000mg NAC, 250mg 10-Undecenoic acid, and 1950mcg of Iodine (not necessary, I just have a surplus from past purchases).
After an hour or two of continued hydration, I will exercise, followed by a cold shower and usually a half hour meditation session.
Fasting encourages increases in Human Growth Hormone levels, so I try to milk this post-workout period for 1-2 hours to soak these up for my muscles.
(Update: Lime water will actually break your fast.)
I take 10 oz. of cold water with Athletic Greens super-food blend, because like Tim Ferriss has said about the product; "it is my all-in-one nutritional insurance". It's about 50 calories so it should break your fast, and I wait at least 30 mins to an hour before consuming anything else.
I prepare my one meal of the day.
Carbs: Only fruit I eat is Avocado and for veggies right now it's just steamed Kale and Aragula.
I have cut out high FODMAP foods (I used to love Broccoli, Asparagus, and Cauliflower) as they are harder to digest and may ferment in the time they remain. I also removed Spinach because of its dramatically high oxalate content.
Protein: I choose one and rotate each day between three pasture raised eggs, half a can of salmon, a Grass-fed ground beef burger, or two organic chicken drumsticks (eat the bones for that marrow brah).
Fats: Grass Fed Kerrygold Butter (around 3 to 4 slabs).
I scoop a whole avocado into a bowl, throw on a serving of Hemp Seeds, Pumpkin Seeds, and Coconut flakes, and throw on my steamed veggies in there, salt them, and mash it all up.
I cook with Coconut Oil or Ghee but would like to avoid extra saturated fat in the future and just stick with olive oil only. I also have duck fat and beef tallow.
Seasons and Spices:
Sea Salt (Himalayan, but I hear Celtic is best). Ground black pepper. Rosemary. Thyme. Turmeric. Cinnamon. Oregano. Some say Garlic and Onion are good for Candida, but I am playing it safe for now.
Supplements: 400mg of Magnesium (Glycinate is best if you don't have constipation issues, use Citrate if so).
I don't drink water during meals, and up to an hour after, as I've heard it can dilute the acids for digestion.
I usually go on a relaxing 30 minute walk after a meal to aid my digestion, (carb eaters should do this to lower their blood sugar).
After an hour post-meal I re-hydrate, brush with a natural toothpaste, and then floss.
After two hours I take another dose of NAC (always take either 30-mins pre-meal or 2 hours post to avoid conflict with protein absorption of food) and Undecenoic acid.
Absolutely no caffeine ever, as it blocks the absorption of iron if consumed during meals, can disturb the gut on an empty stomach, and it could keep me up at night if consumed later.
Oil-pulling with coconut oil for 10-20 minutes. Rinse thoroughly. Sleep.
Results and Advice
As mentioned earlier, I lost 12 pounds very easily with this method.
I started the routine with a hard-reset fast with only consuming an Athletic Greens drink the entire day, to clear my glycogen stores. Very sedentary for two days.
Building up to the habit is probably best, but if going cold turkey, I recommend you separate some time to acclimate before incorporating work outs. Don't pass out! I only perform light home workouts at this time.
My digestion has been improving with minimal gas, reduced constipation and improved stool quality.
Very difficult to sleep for the first few days but I'm knocking out much easier now, and with more vivid dreams.
Energy levels are moderate, but seem to be increasing incrementally. Less trouble getting up in the morning.
Candida Die-off symptoms have begun to surface, which include an itchy chest along with red spots, which also appear on my upper back. I am sure it's die-off, but just in case, I am starting to up my NAC dosage to 2000mg in the morning, and will also rotate my high-histamine foods (Avocado, Cinnamon, Cayenne) just to be safe.
I also may reduce or rotate my vegetable consumption even further as they are store-bought and could be out of season. I should check out the Farmer's market in the future.
It's important to mention I could be eating a lot more foods but I only shop at Trader Joe's, and not all of their selection is organic.
I apologize for not including sources for my information, but I don't want to convince you of anything as health claims are always conflicted. I just want to share my experience. Do what feels right for you, and make sure you learn something new.
That's it for me. I'll be back at the 30-day mark. Stay healthy.
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