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Diet and nutrition / very discouraged. please help.
« Last post by whatsinaname on June 02, 2017, 06:05:05 PM »
I am about 15 days keto. For the first 3-4 days I had bad brain fog. Day 5-6 it started clearing up. For about the last week I've had almost no brain fog. The, today, I got it really, really bad. My keto pee strips have been testing moderate for the last several days (to almost large- regarding amount of ketones), but I just tested it and it was very light- trace ketones. The last time I ate before today was last night- about 16 hours ago- and today all I have had was 2 tablespoon coconut oil in coffee, 2 tablespoons of almond butter and a chicken jerky stick (3 fat, 1 carb, 15 protein).

Can someone explain this please :(((( it feels like I ate a bunch of carbs and my head is all foggy. Is this normal?
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Hello. I like to keep it simple too. Easy snacks: vegetables and fruits. Hard boiled eggs. Once in a while I make a pan of tuna (2 cans drained) mixed with at least 6 eggs in a square cake pan. Bake for about 15 20 mins or until it is all solid. Cut into squares. Could do the same in muffin tin. Easy breakfast. Also love taking a bag of long carrots and bake for an hour with a bit of oil and rosemary spice. Tastes like candy! A few times I took a large pack of chicken drumsticks and boiled them up in a big pot of water. Too easy. Hope this helped a little
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Diet and nutrition / Why is my breakfast boring?
« Last post by Dave325 on June 01, 2017, 06:51:21 PM »
I just started here in the forum and new to Paleo. My breakfast seems to be eggs one day, smoothie the next and repeat. I need options. Anybody have any ideas for easy breakfast options (I'm not that great in the kitchen, but I can follo an easy recipe). Thanks any help. In fact, now that I think of it... The other meals aren't much better.
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Hi everyone! My name is Dave. I just started on the forum as of today. My wife and I just into the Paleo diet for a couple reasons... Weight loss and mainly because we believe in trying to eat right. However, neither of us would be considered to be food prep chefs, so we are struggling to put together viable recipes for meals that aren't overly complex and time-consuming to prepare. Any direction here would be helpful. Thanks in advance.
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Diet and nutrition / Re: Major concerns with going paleo/ancestral
« Last post by JayJay on May 30, 2017, 02:28:05 PM »
Quit using coconut and olive oil and use rendered animal fat, bacon fat, etc. Also avoid extra lean meats. Easy way to get high quality calories and it will keep your appetite in check as well.
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Diet and nutrition / Re: ketosis is so slow! how long do cravings last?
« Last post by F0G on May 28, 2017, 05:57:46 PM »
So should I assume ketostix are a horrible indicator of ketosis?

I did some more reading about what fog mentioned- that active people should have a bit of carbs, and found out that there seem to be some people who do better on lower carb diets, but not no carb diets (no carb meaning basically only getting carbs from vegetable sources, so around 25 grams a day). They generally recommend eating a small amount of carbs before bed once a week or so.

This was probably a bit much, but I had a cup of white rice and 3/4 of a large granny smith apple before bed. I slept so much better. Slept better than I have all week- wasn't constantly waking up or tossing and turning. The thing is I tested my urine for ketones and it actually appear a bit darker. I am right at the color for 15 (small amount of ketones), which is the darkest I've been all week.
The only thing I can think is that I am usually extremely hydrated, and having done this one immediately after waking- and thus being a bit dehydrated- the more concentrated urine contained more ketones? I'm confused, but I think I'm going  to try upping my carbs a bit for a while and see if I can stay in ketosis. Thinking like half a sweet potato or 3/4 cup of beets or something a few times a week before bed (in conjunction with the 25ish grams I already eat)

Forget about ketostix and forget about Keto aswell. If you're eating high fat, moderate protein, low carb. You can automatically assume that your body will be producing some sort of ketone bodies for energy. Even if your ketostix showed high ketones  (they're unreliable anyway) your rational thinking mind will switch to some other marker to philosophy on and doubt. Don't try to measure things, weigh yourself, look in the mirror etc too much as people look for immediate results after only starting a diet for a few weeks and then quit. The best way to check for results and to listen to your body intuitively is to see how you look, perform and feel OVER TIME. It takes at least 21 days to notice changes. Look at skin quality, sleep quality, hair quality, fat particularly in the supra-iliac site.

The white rice is a very high glycemic carb compared to other sources. It is rapidly absorbed into the bloodstream and it will definitely knock you out of ketosis. Don't be hard on yourself about that, it doesn't matter that much because ketosis is not about being in that state for a certain period of time. It is about adapting to running on ketones when there are low carbs. It's about metabolic flexibility so you are making gains even though you did knock yourself out of ketosis. If your goal is fat loss, never ever have white rice. If you are maintaining, or adding mass or just eating for general health reasons then you can have white rice once a week immediately after workouts or strenuous activity. For your carbs, if you are lean and active you HAVE to eat carbs as the tissues will be sensitive to insulin and they are very beneficial for many reasons. Charles Poliquin recommends you to be 10% bodyfat before you can start eating carbs. Not many can tolerate carbs very well, if you are not ripped, you can't handle carbs. For most of us a cyclical carb intake is optimal. Everyone who eats this way cycles their carbs in different ways. Some people eat their carbs every day. Some people only have some carbs after workouts in the form of fruits and then top up once or twice a week on sweet potatoes and rice. Always after workouts though when you are most sensitive to insulin. You have to earn your carbs. If you are above 10% bodyfat, stay away completely from starch and rice and all carbs that are not fruit and veggies. And only have a small amount of fruit with some protein immediately after a workout. Low glycemic berries will give you the most bang for your buck as they are high in antioxidants and low in fructose. If the workout is not very intense or very endurance based you may not even need any carbs. If you are lean, then you should be eating starch. Some people do very well by eating a bit of starch every day, some stick to just fruits and match their carb intake to their activity level. You have to very careful with your carbs.

I'll tell you how I have been doing this for the last year.
I do capoeira and gymnastics.
I train gymnastics for 30 mins every day and capoeira for 1 hour 30 mins every day. Some day I do 3 hours of capoeira. I am above 10% bodyfat right now so I'm only sticking to berries as my post workout carbs until I'm under 10% bodyfat. I have some berries after my gymnastics workout and a protein shake. This tops me up a little bit for my next session. After my next session if it's usual intensity I'll have another protein shake and the berries. Then I go straight back to protein and fats again for my next meals. But if it was a very intense session I'll have a small sweet potato later with my next meal. Never ever top yourself off fully. If you are very lean, you can top yourself off fully with safe carbs as you will be able to tolerate them well.

This is not the same for everyone but this is what I would recommend. This is what works best FOR ME. Total carb intake for the day at various bodyfat levels. This includes veggies.

Under 10 percent bodyfat: 150g-350g carbs
10-12 percent bodyfat: 120g-250g carbs
13-15 percent bodyfat: 90g-190g carbs
16-18 percent bodyfat: 60g-160g carbs
19-21 percent bodyfat: 30g-130g carbs

Obviously the higher ranges would be for very gruelling workouts or lots of endurance activity (for example a marathon lol) or for building mass etc

You just have to see what works for you. I definitely don't recommend carbs for breakfast though or for any other time apart for straight after workouts and the 6 hours after your workout when your tissues are sensitive to insulin.

hope this helps
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Diet and nutrition / Re: ketosis is so slow! how long do cravings last?
« Last post by whatsinaname on May 28, 2017, 03:25:30 PM »
So should I assume ketostix are a horrible indicator of ketosis?

I did some more reading about what fog mentioned- that active people should have a bit of carbs, and found out that there seem to be some people who do better on lower carb diets, but not no carb diets (no carb meaning basically only getting carbs from vegetable sources, so around 25 grams a day). They generally recommend eating a small amount of carbs before bed once a week or so.

This was probably a bit much, but I had a cup of white rice and 3/4 of a large granny smith apple before bed. I slept so much better. Slept better than I have all week- wasn't constantly waking up or tossing and turning. The thing is I tested my urine for ketones and it actually appear a bit darker. I am right at the color for 15 (small amount of ketones), which is the darkest I've been all week.
The only thing I can think is that I am usually extremely hydrated, and having done this one immediately after waking- and thus being a bit dehydrated- the more concentrated urine contained more ketones? I'm confused, but I think I'm going  to try upping my carbs a bit for a while and see if I can stay in ketosis. Thinking like half a sweet potato or 3/4 cup of beets or something a few times a week before bed (in conjunction with the 25ish grams I already eat)
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Diet and nutrition / Re: Bloating, poor digestion
« Last post by F0G on May 27, 2017, 07:51:49 PM »
It sounds like you might have electrolyte issues actually.

Are you adding enough salt to your food?
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Diet and nutrition / Re: ketosis is so slow! how long do cravings last?
« Last post by whatsinaname on May 27, 2017, 05:20:38 PM »
hey thanks F0G. lots of good information there.
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Diet and nutrition / Re: Frequency of a Paleo Food
« Last post by F0G on May 27, 2017, 04:04:30 PM »
Ok, so I am six months into Paleo.... with a varying degree of intensity. I find the hardest thing is to replace food with Paleo substitutes. I, for example, have a sweet tooth.


I didn't like the Paleo treats I had tried up until now, so I begged, scratched, and pestered my baker friend to try and make me a Paleo Coconut Brownie.

GOOD NEWS: She hit it out of the ball park. BAD NEWS: these are really good.

So now the question is how often I can have a treat like this:

https://squareup.com/store/the-confectioner-punk/item/paleoooh-brownies


You can have a non paleo treat once a fortnight. It's preferential to make that treat as clean as possible. Some people have mango, some people have gluten containing donuts. Our ancestors would have stumbled upon hyper palatable food once in a while. These kind of foods are very easily available to us but very rare to Fred flintstone. Don't over think it. Once every couple of weeks is fine, do try to be gluten free. But if you really want to have a donut, have a donut. Introducing these kind of toxins to the body every once in a while is probably healthy anyway.

Good luck
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