Keto Diet Tablet

... per month/$500 per daily tablet - occasional diarrhoea) The Tagrisso.... I try to maintain a keto diet, minimal sugar, weekly exercise (hill...

... corrcet. I was on 1 tablet all of last year and....5 tablets per day, 1 tablet early am and 1/2.... I took my 1/2 tablet NDT the afternoon before. None.... I am not on a keto diet. Female, 42 years old wanting ...

... cutting milk out of my diet ( this was in my Keto days) REALLLLLY helped my allergies. ... mile. Apparently a LOT of Keto folks discovered this by accident. ... (Xyzal) OR a Cetirizine (Zyrtec) tablet and a Loratadine tablet once a day REALLLLLLY helps ...

Hi all. I suffered for about a year with methane-dominant SIBO. This was a few years ago in 2023. I got a colonoscopy, and the prep for the colonscopy totally cured me. I mean like, completely gone. I've just been eating normally since then, no real problems. A couple of weeks ago, I took antibiotics for a sinus infection. I continued eating normally. Then (I'm not sure if this was it, just guessing) I ate a sandwich with Keto bread, which is essentially all inulin and chickory root - the worst food possible. I got intense bloating and am now on like day 5. It's really torture. BTW, that's just my best guess as to what happened; the antibiotic must have wiped out good bacteria and then the intense inluin caused a massive flareup of the bad kind. I am going to try to very swiftly knock it out and take it really seriously, as I know how debilitating this can be. For the past 5 days, I've been eating only meat and some cooked white rice. I am also going to start this protocol after researching it with all of the different AI systems. I just want to kill the methane-causing bacteria as fast as possible, and maybe I can cure this in the short term. In any case, would love any thoughts on this protocol, and/or maybe it will be useful to someone else. I will pair this with a mostly carnivore and low fodmap diet. UPON WAKING (empty stomach) BioGaia Gastrus 1 tablet (chew) this is L. reuteri strain probiotic NAC 600mg BREAKFAST (with food) Berberine MCT 400mg Allicin 450mg (1 capsule) Atrantil 2 capsules MID-MORNING (2+ hrs after breakfast, empty stomach) NAC 600mg LUNCH (4-5 hrs after breakfast, with food) Berberine MCT 400mg Allicin 450mg (1 capsule) Atrantil 2 capsules DINNER (4-5 hrs after lunch, with food) Berberine MCT 400mg Allicin 450mg (1 capsule) Atrantil 2 capsules Stop eating 2-3 hrs before bed BEFORE BED (empty stomach) BioGaia Gastrus 1 tablet (chew) Casa de Sante probiotic 2 capsules - this is a diverse sibo friendly probiotic submitted by /u/Then-Marketing-8687 to r/SIBO [link] [comments]

I’ve had continuous daily headaches for 5 years now. Currently, I take 3–4 aspirin tablets a day. There was a time when I was taking up to 6 Citramon tablets a day (caffeine + aspirin + paracetamol). I have already tried all possible treatments: antidepressants, Ajovy, botulinum therapy… They provide slight temporary relief, but then everything goes back to the way it was. I can’t even plan to go out with friends because of the headaches, let alone work — I haven’t been able to work for 5 years. As a result, I have no money, no health, and no personal life. And since this seems to be lifelong, I don’t see the point in continuing this suffering. I have tried: – a keto diet – a caffeine-free diet – Ajovy (CGRP) – antidepressants – massage – yoga – psychotherapy, etc. Is there any chance of recovery, or is this for life? submitted by /u/Electronic-Beat1868 to r/migraine [link] [comments]

Maximize Your Keto Diet with This Daily Routine Adopting a ketogenic diet can be a transformative step towards achieving your health goals. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state of ketosis, where it burns fat for energy instead of carbs. This metabolic shift can lead to significant weight loss, improved mental clarity, and enhanced overall well-being. To reap the full benefits of a keto diet, it's essential to follow a well-planned daily routine that includes meal planning, tracking macros, and staying hydrated. By incorporating these elements into your lifestyle, you can maximize the effectiveness of your ketogenic diet and achieve your desired outcomes. Key Takeaways Understand the basics of a ketogenic diet and its benefits. Learn how to plan your meals effectively on a keto diet. Discover the importance of tracking your macros. Stay hydrated to support your overall health. Maximize your keto diet results with a well-structured daily routine. The Science and Benefits of Ketosis Ketosis, a metabolic state characterized by fat breakdown, is the cornerstone of the keto diet's effectiveness. When you drastically reduce your carbohydrate intake, your body shifts from relying on glucose for energy to burning fat, producing ketones in the process. How Ketosis Works in Your Body Ketosis occurs when your liver breaks down fat into molecules called ketones, which serve as an alternative energy source for your brain, heart, and other organs. This metabolic shift is facilitated by a significant reduction in carbohydrate consumption, forcing your body to adapt by utilizing stored fat for energy. Health Benefits Beyond Weight Loss Beyond weight loss, ketosis has been linked to several health benefits, including improved blood sugar control, enhanced mental clarity, and reduced inflammation https://www.youtube.com/watch?v=VUExZ9FNUCk The therapeutic potential of ketosis is being explored for various conditions, suggesting its broader impact on overall health. Your Complete Keto Diet Daily Routine Adopting a well-structured daily routine is crucial for maximizing the benefits of a keto diet. A comprehensive daily plan helps in maintaining ketosis, optimizing energy levels, and ensuring overall well-being. Morning Kickstart Routine Starting your day on a keto diet involves a strategic morning routine. This includes a keto-friendly breakfast and essential supplements to kickstart your metabolism. Keto-Friendly Breakfast Options Begin with a nutritious keto-friendly breakfast that includes foods like scrambled eggs with spinach, avocado, or keto pancakes made from almond flour. These options are not only delicious but also help in maintaining ketosis. Essential Morning Supplements Incorporate essential morning supplements such as omega-3 fatty acids, vitamin D, and a high-quality multivitamin to support overall health and fill any nutritional gaps. Midday Energy Optimization To maintain energy levels throughout the day, it's crucial to have a well-planned keto meal planning strategy. This includes keto snacks and a balanced lunch. Lunch Strategies and Snack Ideas For lunch, consider keto snacks like cheese sticks, celery with almond butter, or a keto salad with grilled chicken. These snacks help in sustaining energy and curbing hunger. Handling Afternoon Energy Dips If you experience an afternoon energy dip, try consuming a keto-friendly snack or a cup of black coffee. Staying hydrated is also crucial; drink plenty of water throughout the day. Evening Wind-Down Protocol As the day comes to a close, focus on a relaxing evening routine that supports sustained ketosis. This includes a well-planned dinner and healthy nighttime habits. Dinner Planning for Sustained Ketosis Plan your dinner around keto diet plan principles, including fatty fish, meat, and low-carb vegetables. Avoid carb-heavy foods to maintain ketosis. Nighttime Habits for Fat Burning Establish nighttime habits that promote fat burning, such as avoiding screens before bed, getting adequate sleep, and practicing relaxation techniques like meditation or deep breathing. Troubleshooting and Optimizing Your Keto Journey The keto diet, while effective, can present several challenges, including plateaus and hydration issues, that need to be addressed for optimal results. To maximize the benefits of this dietary approach, it's essential to understand how to troubleshoot common problems and adjust your routine accordingly. Overcoming Common Keto Plateaus Plateaus are a common experience for many on the keto diet. To overcome them, consider reassessing your macronutrient ratios to ensure you're within the optimal range for ketosis. Additionally, increasing physical activity or adjusting your meal frequency can help stimulate weight loss again. Strategic Exercise Timing for Fat Adaptation Exercise timing can significantly impact your keto journey. Engaging in low-intensity exercise, such as yoga or walking, while in a fasted state can enhance fat adaptation. For more intense workouts, consider consuming a small amount of protein or BCAAs to support muscle recovery without kicking you out of ketosis. Balancing Electrolytes and Hydration Adequate hydration and electrolyte balance are crucial on the keto diet. Ensure you're drinking plenty of water and consider supplementing with electrolytes like sodium, potassium, and magnesium to prevent dehydration and potential side effects like muscle cramps. Challenge Solution Keto Plateau Adjust macronutrient ratios, increase physical activity Dehydration Increase water intake, supplement with electrolytes Poor Exercise Recovery Time exercise strategically, consider BCAA supplementation Conclusion By incorporating a well-planned keto diet daily routine, you can unlock the full potential of ketosis and enjoy the numerous keto diet benefits, including weight loss, improved energy, and enhanced mental clarity. To achieve maximizing keto results, it's essential to be consistent with your morning kickstart routine, midday energy optimization, and evening wind-down protocol. By doing so, you'll be able to overcome common keto plateaus and achieve your health goals. As you continue on your keto journey, remember to balance your electrolytes, stay hydrated, and strategically time your exercise routine for optimal fat adaptation. With persistence and the right guidance, you can reap the rewards of a keto lifestyle and transform your overall well-being. FAQ What is a keto diet? A keto diet, short for ketogenic diet, is a low-carb, high-fat diet that puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. How do I know if I'm in ketosis? You can determine if you're in ketosis by using keto strips, a breath analyzer, or a blood glucose meter to measure your ketone levels. Common signs of ketosis include increased energy, reduced hunger, and a decrease in body weight. What are the benefits of a keto diet? The benefits of a keto diet include weight loss, improved blood sugar control, increased energy, reduced inflammation, and enhanced mental clarity. It may also help manage certain medical conditions, such as epilepsy and type 2 diabetes. What are keto-friendly foods? Keto-friendly foods are those high in fat, moderate in protein, and low in carbohydrates. Examples include fatty meats, fish, eggs, full-fat dairy, oils, and low-carb vegetables like leafy greens and broccoli. How do I avoid keto plateaus? To avoid keto plateaus, vary your diet by incorporating different protein sources, healthy fats, and low-carb vegetables. Monitor your macronutrient intake, stay hydrated, and consider adjusting your exercise routine to boost your metabolism. Can I exercise on a keto diet? Yes, you can exercise on a keto diet. In fact, regular physical activity can help enhance the benefits of a keto diet, such as improved fat loss and increased energy. It's essential to listen to your body and adjust your exercise routine as needed to avoid fatigue. How do I balance electrolytes on a keto diet? To balance electrolytes on a keto diet, consume electrolyte-rich foods like avocados, nuts, and leafy greens. You can also consider supplementing with electrolyte powders or tablets, especially during the initial adaptation phase. What are the best keto supplements? The best keto supplements include exogenous ketones, electrolyte powders, and omega-3 fatty acids. However, always consult with a healthcare professional before adding any supplements to your regimen. submitted by /u/tushu17 to r/SlimChefSpot [link] [comments]

Keto Diet for Mental Health – My Schizophrenia & Depression Experience INTRO "Hey everyone, welcome to my channel! Today, I’m sharing my experience with the Keto Diet for Schizophrenia and Depression. I started on February 18, 2025, and I plan to continue for at least six months—or maybe forever if it keeps working this well. I’ll talk about my keto journey, supplements, how I manage schizophrenia and depression, and why I believe this diet is a game-changer for mental health!" "Keto Diet for Mental Health – My Journey (Feb 18, 2025 – Ongoing)" HOW I STARTED KETO & GREENCHEF "I started keto with GreenChef*, which made things super easy. They send* pre-measured ingredients and A4 paper instructions so you can make restaurant-quality meals at home. I recommend using their recipes after cancelling deliveries to save money. Now, I pick my favorite keto meals and shop for the ingredients myself." WHY MY FIRST KETO ATTEMPT FAILED "This is actually my second time trying keto. My first attempt failed because I was worried about kidney stones. But now, I take potassium citrate powder (100mg 3x daily), which prevents kidney stones, so I have no concerns anymore." "Kidney Stones? Prevent them with Potassium Citrate 100mg x3 daily!" THE SUPPLEMENTS THAT HELPED ME STAY ON KETO "On February 21, I started taking keto supplements recommended by a keto coach. They’ve been a game-changer! Here’s what I take after meals:" Supplements with their benefits: Potassium Citrate (300mg daily) – Prevents kidney stones. Magnesium L-Threonate (2000mg) – Great for brain health. Acetyl L-Carnitine (2000mg) – Boosts energy & mental clarity. Cod Liver Oil (4000mg) – Supports brain function. "These helped curb my appetite*, making keto much easier. Many people naturally feel* less hungry on keto*, but supplements make it even* smoother*."* OTHER SUPPLEMENTS TO CONSIDER "These could help:" Multivitamin & Vitamin D – Check blood levels first for deficiency N-Acetylcysteine (NAC) + Glycine – May help schizophrenia. CoQ10 – Supports mitochondrial function & dopamine regulation. "I personally don’t take CoQ10*, but it’s worth considering if you can afford it."* SCHIZOPHRENIA & ADJUSTING MEDICATION "I’ve been on Olanzapine (17.5mg daily) since 2020. While it helped my schizophrenia, the side effects were rough—sedation, difficulty focusing, and 12-hour sleep cycles*. I found taking 7.5mg at 6PM and 10mg after 8PM knocked me out psychosis and worked better compared to not stagger medication time. I started* reducing my dose:" Pill splitter cutting Olanzapine tablet. "I tried going off completely for 10 days\—big mistake. My symptoms\ returned badly. I restarted at 7.5mg at 6PM*."* WARNING: If you reduce medication too much, you may end up hospitalized. Reduce gradually! "If you’re on medication, don’t quit suddenly*. Work with a doctor!"* DEPRESSION & PROZAC EXPERIENCE "I also took 10mg Prozac since 2020 for mild depression. It helped me stay mentally positive*, especially since Olanzapine made me feel* dull. Now, I take it only when needed." "Sometimes 10mg is too strong*, so I open the capsule and take half after emptying half the capsule" HOW KETO BOOSTS BRAIN FUNCTION "Keto isn’t just about weight loss—it fuels the brain! Your liver turns fat into ketones*, which* power your brain better than glucose." Brain runs better on ketones! Best ketone level: 2.0 mmol/L+ "For me, when my ketones drop, my schizophrenia worsens. If I eat carbs, my symptoms return instantly." EXPERTS SUPPORTING KETO FOR MENTAL HEALTH "Psychiatrist Dr. Chris Palmer believes mental illnesses like schizophrenia and depression are metabolic disorders." Dr. Palmer’s book Brain Energy cover. "Keto helps by improving mitochondria, reducing inflammation, and balancing neurotransmitters. Some patients with severe mental illness saw huge improvements on keto!" "Lauren Kennedy West followed keto for a year and no longer has schizophrenia symptoms! Her Keto Discord had 500+ members discussing recipes, ketones, and supplements." Lauren Kennedy West’s YouTube channel. FINAL THOUGHTS & WHAT'S NEXT "Keto changed my life*, and I’m sticking with it! If you struggle with mental health,* consider keto*, but don’t expect instant results. Work with your* doctor if changing medication." "Let me know in the comments*—have you tried keto for mental health? What was your experience?* Subscribe for updates on my journey!" LIKE, COMMENT & SUBSCRIBE! submitted by /u/Hot-Acanthisitta9698 to r/MentalHealthUnleashed [link] [comments]

Understanding the Risk of Hypoglycemia on a Keto Diet The ketogenic (keto) diet has become a popular choice for many seeking weight loss and improved health. However, as you navigate this high-fat, low-carbohydrate lifestyle, it is crucial to understand the potential risks, particularly the chances of experiencing hypoglycemia. Hypoglycemia refers to low blood sugar levels that can lead to various health issues. Let’s dive deeper into what hypoglycemia is and how it may affect those on a keto diet. What is Hypoglycemia? Hypoglycemia occurs when your blood sugar drops below normal levels, typically under 70 mg/dL. This condition can lead to several symptoms, which may range from mild to severe: Shakiness Dizziness Rapid heartbeat Excessive sweating Confusion or irritability Fatigue or weakness If left untreated, severe hypoglycemia can lead to loss of consciousness, seizures, or in extreme cases, can be life-threatening. Understanding how the keto diet can influence these occurrences is essential. Check The Details Here: http://richdaddydating.com/AIfluencers-Premium How the Keto Diet Affects Blood Sugar Levels The keto diet focuses on drastically reducing carbohydrate intake, which usually forms the primary energy source for our bodies. When you decrease carbs, your body enters a state known as ketosis, where it starts to burn fat for fuel instead. However, this can lead to fluctuating blood sugar levels. If you were previously consuming a diet high in carbohydrates and suddenly shift to keto, your body needs time to adjust. During this transition, occasional dips in blood sugar levels may occur, increasing the risk of experiencing hypoglycemia. Check The Details Here: http://richdaddydating.com/AIfluencers-Premium Factors Contributing to Hypoglycemia on Keto Several factors can increase the likelihood of experiencing hypoglycemia while on a keto diet: Rapid Dietary Changes: Switching to a low-carb diet suddenly can confuse your metabolism and affect how efficiently your body regulates blood sugar. Skipping Meals: With fewer carbs, it might be tempting to skip meals altogether, which can lead directly to blood sugar drops. Excessive Exercise: While exercise is beneficial, overtraining while on a low-carb diet can deplete glycogen stores and increase the risk of hypoglycemia. Medications: If you are on medication for diabetes or other health conditions, combining this with a keto diet can worsen the risk of low blood sugar. Recognizing the Symptoms Understanding the signs of hypoglycemia is vital, especially for individuals on a keto diet. If you start feeling shaky, dizzy, or unusually weak, do not ignore these symptoms. Address them immediately. Consuming quick-sugar options such as: Check The Details Here: http://richdaddydating.com/AIfluencers-Premium Glucose tablets Fruit juice Honey or sugar-stuffed foods This will help to swiftly elevate your blood sugar levels. Follow it up with a balanced meal that includes protein and fats to keep your blood sugar stable in the long term. Preventive Measures To minimize the risks of hypoglycemia while on a keto diet, consider the following preventive strategies: Check The Details Here: http://richdaddydating.com/AIfluencers-Premium Gradual Transition: Ease into the keto diet rather than going cold turkey on carbs. This allows your body to adapt without shock. Stay Hydrated: Drinking adequate water helps your body's overall function, including blood sugar regulation. Monitor Blood Sugar: Regularly check your blood sugar levels, especially if you're at a high risk of hypoglycemia. Eat Balanced Meals: Ensure you’re consuming enough protein and healthy fats to maintain blood sugar levels. While the keto diet can provide numerous health benefits, being aware of the risk of hypoglycemia is crucial. By understanding how your body reacts to fewer carbohydrates and taking proactive steps, you can enjoy the diet's advantages while minimizing risks. If uncertain, always consult with a healthcare professional for personalized guidance before making significant dietary changes. Managing Blood Sugar Levels While Following Ketogenic Eating Plans Many people turn to the ketogenic diet as a way to improve their health, lose weight, or manage chronic conditions. One question that often arises while following this eating plan is whether managing blood sugar levels becomes more complex and if conditions like hypoglycemia can occur. Understanding the relationship between a ketogenic diet and blood sugar management is essential for anyone considering this lifestyle. The ketogenic diet is high in fats, moderate in proteins, and very low in carbohydrates. This shift causes your body to enter a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. For many, this brings about tremendous benefits, such as weight loss and reduced hunger. However, it can also lead to fluctuations in blood sugar levels, particularly during the initial transition period. Check The Details Here: http://richdaddydating.com/AIfluencers-Premium While embarking on a ketogenic journey, it is crucial to understand how your body responds to this dietary shift. When you reduce carb intake significantly, your body might initially struggle with glucose levels. Some individuals may experience hypoglycemia, a condition where blood sugar drops too low, resulting in symptoms like dizziness, confusion, and weakness. Here are some tips on how to manage your blood sugar levels effectively while following a keto diet: Check The Details Here: http://richdaddydating.com/AIfluencers-Premium Gradual Transition: Instead of going cold turkey on carbs, consider a gradual reduction. This can help your body adjust more smoothly, potentially reducing the risk of hypoglycemia. Monitor Your Levels: If you have a history of blood sugar issues, it's wise to invest in a good glucometer. Regularly checking your blood sugar can help you gauge how your diet affects your levels. Incorporate Low-Carb Vegetables: Eating plenty of non-starchy vegetables can help balance your nutrient intake without causing spikes in blood sugar. Think leafy greens, cauliflower, and bell peppers. Stay Hydrated: Drinking enough water is vital when on a keto diet. Dehydration can lead to a drop in blood sugar, so ensure you're adequately hydrated throughout the day. Include Healthy Fats: Focus on including healthy fats such as avocados, nuts, and olive oil. These not only provide energy but also help stabilize blood sugar levels. Watch Portion Sizes: Eating large quantities of food, even if they are keto-friendly, can negatively impact blood sugar. Pay attention to portion sizes to avoid overwhelming your body. Consider Meal Timing: Spacing out your meals and snacks can help maintain steady blood sugar levels. Instead of three large meals, try eating smaller portions more frequently throughout the day. It is also important to recognize how individual factors can play a role in your blood sugar management. Factors such as age, activity level, and pre-existing health conditions can greatly influence how your body reacts to a ketogenic diet. If you have diabetes or any other condition that impacts glucose levels, you should consult with a healthcare professional before making significant dietary changes. As you progress on your keto journey, pay attention to your body's signals. If you experience symptoms like fatigue, irritability, or increased hunger, these could be signs that your blood sugar is dropping too low. Adjusting your diet by incorporating snacks comprised of fat and protein can be an effective strategy to counteract these feelings. Check The Details Here: http://richdaddydating.com/AIfluencers-Premium Also, taking into account your physical activity is essential. Exercise is beneficial for everyone, but it can affect blood sugar levels differently on a ketogenic diet. Engaging in intense workouts might increase your need for carbohydrates as your muscles look for quick energy sources. It’s best to monitor how your body reacts and adjust your dietary protocol accordingly. While you can indeed manage blood sugar levels effectively on a ketogenic diet, being mindful and taking proactive measures can make all the difference. By gradually transitioning into the diet, tracking your blood sugar, and incorporating a variety of nutritious foods, you can harness the benefits of a keto lifestyle without the pitfalls of hypoglycemia. Stay informed, listen to your body, and make adjustments as needed to thrive on your ketogenic journey. Conclusion Navigating the ketogenic diet comes with its own unique set of challenges, especially concerning the risk of hypoglycemia. Recognizing how your body's blood sugar levels can fluctuate is essential for maintaining your health while on this low-carb regimen. As your body adapts to burning fat for fuel instead of carbohydrates, there may be moments when blood sugar levels dip unexpectedly. Awareness of this potential risk allows you to take proactive steps to minimize any adverse effects. Check The Details Here: http://richdaddydating.com/AIfluencers-Premium One effective way to manage blood sugar levels is by incorporating balanced meals high in healthy fats and adequate protein while keeping carbs low. Snack alternatives, such as nut butters and avocados, or incorporating moderate portions of low-glycemic fruits can offer a steady source of energy. Additionally, regular monitoring of your blood sugar can help you understand how your body is responding to this dietary shift, allowing you to make informed decisions about what you eat. If you experience symptoms of hypoglycemia, such as dizziness, fatigue, or confusion, it’s crucial to address them promptly to maintain your well-being. Consider working with a healthcare professional or a nutritionist who understands the ketogenic diet. They can provide personalized guidance tailored to your specific needs, ensuring that you remain on track with your health goals. Check The Details Here: http://richdaddydating.com/AIfluencers-Premium By understanding both the risks and management strategies associated with hypoglycemia while following a keto diet, you can enjoy the benefits of this lifestyle while protecting your health. It’s all about balance, awareness, and making informed choices that support your overall well-being. submitted by /u/affiliate1287 to r/AIpoweredInfluencer [link] [comments]

I'm a 30-year-old male, 172 cm (5'8") tall that currently weighs 67.55 kg (148.92 lbs). I'm quite happy with my current body shape and weight, but sometimes I feel lack of energy to do basic things. I don't know if this is due to the hypo-caloric diet I'm following, my electrolyte balance, the amount of vegetables I'm eating or if my body just needs more time to adapt to this new diet. I started keto on the 1st of August 2024 at 1800 calories eating mostly tuna cans, olive oil and iceberg lettuce. After the first week, I gradually increased my calorie intake and introduced more food, and now I'm around 2300 calories per day. My weight went down from 72.75 kg to 67.55 kg (5.20 kg lost) in 31 days. During this period, I worked out quite a lot, attended a five-day psytrance festival, and completed a three-hour hike where I spent a couple of days at a refuge at 2607 meters. It might be important to mark that I'm generally healthy: I don't smoke, drink alcohol, or use drugs at all. On the 29th of August 2024, I also quit caffeine for good. I heard tons of people gladly sharing their awesome experience after quitting coffee, so I'm curious. My current diet includes olive oil, iceberg lettuce, canned tuna, cucumbers, tomatoes, frozen spinach, frozen cod, frozen hake, eggs, canned sardines, canned mackerel, Brazil nuts, walnuts, coconut oil, protein powder, Parma Ham (I live in Parma), low-carbs cheese such as Parmigiano Reggiano, Brie and Scamorza. Daily, I aim for 25 g of fibers limiting my net carbs to 20 g. So, assuming a total amount of carbs around 40 g, plus 165 g of fats, and 165 g of proteins, my daily calorie intake sum up to 2305 cal. Lifestyle Working across Embedded Systems and Machine Learning, I spend the majority of my time sitting at a desk in front of a computer. I work out at least three times a week, I enjoy walking and I always choose stairs over elevators, when possible. My gym sessions are a combination of calisthenics and weighted exercises. I also like to dance to tekno for at least three hours once every two weeks. Supplements I used to take these supplements before starting the keto diet, but I've increased my sodium and potassium intake since then, and I'm trying to find the right balance, considering the food I eat. Daily electrolyte intake goals: - Sodium: 5000 - 7000 mg - Potassium: 1000 - 3500 mg - Magnesium: 300 - 500 mg I'm concerned about the amount of sodium and potassium to supplement. I've heard of 27-year-old men having heart attacks, probably caused by too much supplemented potassium. Daily supplements: - X mg sodium (based on my meals, at least 2 g from table salt) - X mg potassium (based on my meals, at least 500 mg from potassium citrate capsules) - 375 mg magnesium (from 1 tablet of 1300 mg) - 4000 mg fish oil of which: - 640 mg EPA - 400 mg DHA - 1450 mg Calcium Citrate of which: - 306 mg calcium - 50 ug vitamin K2 - 20 ug vitamin D3 - 3410 mg creatine monohydrate: - 3000 mg creatine - 2.1 mg vitamin B6 - 25 ug vitamin D - 1 tablet of Vitamin B-complex (B6, B9, B12, B1, B2, B3, B5) What I eat in a day Example Day #1 Lunch at 1:00 pm: - 125 g iceberg lettuce - 400 g chicken breast - 200 g avocado - 40 g Brazil nuts - 20 g EVO oil Dinner at 8:30 pm: - 125 g iceberg lettuce - 300 g frozen spinach - 300 g frozen hake - 3 medium eggs - 40 g Brazil nuts - 40 g EVO oil Relevant figures: - Total calories: 2313 - Net carbs: 18 g (49 g carbs - 31 g fibers) - Sodium: 459 mg (I need to take >12 g of salt for at least 5000 mg of sodium) - Potassium: 3130 mg (no need to supplement it) Example Day #2 Lunch at 1:00 pm: - 125 g iceberg lettuce - 300 g frozen spinach - 300 g frozen hake - 3 medium eggs - 40 g Brazil nuts - 40 g EVO oil Dinner at 8:30 pm: - 200 g iceberg lettuce - 150 g Parmigiano Reggiano - 6 medium eggs - 15 g EVO oil Relevant figures: - Total calories: 2300 - Net carbs: 20 g (38 g carbs - 18 g fibers) - Sodium: 1752 mg (I need to take >8 g of table salt to reach 5000 mg) - Potassium: 2830 mg (no need to supplement it) Example Day #3 Lunch at 1:00 pm: - 200 g iceberg lettuce, 28 calories - 250 g smoked Scamorza cheese, 728 calories - 160 g Parma Ham, 405 calories Dinner at 8:30 pm: - 200 g iceberg lettuce, 28 calories - 125 g Parmigiano Reggiano, 503 calories - 112 g canned tuna (natural), 127 calories - 60 g Brazil nuts, 527 calories - 10 g EVO oil, 90 calories Relevant figures: - Total calories: 2406 - Net carbs: 11 g (20 g carbs - 9 g fibers) - Sodium: 891 mg (need to supplement >10 g of table salt to reach 5000 mg) - Potassium: 1193 mg (I would need to take 4 potassium citrate capsules to reach 2000 mg) Questions Here, I've gathered some questions I'd like to ask the community and to an expert with whom I have an appointment scheduled in a few days. Before diving into these questions, I want to thank the Reddit community that really helped me a ton in this journey. So, thank you all! submitted by

Hi I received a package I didn't order 2 bottles if keto diet tablets Read full report here submitted by /u/safelyhq-com to r/safelyhq [link] [comments]

Electrolytes are essential minerals that play a critical role in many bodily functions, including nerve and muscle function, hydration, and maintaining proper pH balance. When you follow a keto diet, your body goes through some significant changes, which can lead to electrolyte imbalances. It's essential to know how much of each electrolyte you need to consume to avoid any potential side effects. The three primary electrolytes are sodium, potassium, and magnesium. Here's a breakdown of each electrolyte and how much you need to consume on a keto diet: Sodium: When you follow a keto diet, your insulin levels drop, and your kidneys excrete more sodium. This means you need to consume more sodium than you typically would to maintain a proper balance. Aim for 3,000-5,000 mg of sodium per day. Potassium: Potassium plays a critical role in maintaining proper heart function and regulating blood pressure. On a keto diet, it's essential to consume enough potassium to avoid any adverse side effects. Aim for 3,000-4,700 mg of potassium per day. Magnesium: Magnesium is vital for energy production, muscle and nerve function, and bone health. Many people are deficient in magnesium, even when they're not on a keto diet. Aim for 300-400 mg of magnesium per day. It's also essential to note that you should consume electrolytes in proper balance. Too much of one electrolyte can lead to an imbalance in another. For example, consuming too much potassium without enough sodium can lead to an electrolyte imbalance. There are many ways to consume electrolytes, including through food sources and supplements. Here are some examples of keto-friendly foods that are high in electrolytes: Sodium: bone broth, olives, salted nuts, pickles, canned fish Potassium: avocado, spinach, mushrooms, salmon, broccoli Magnesium: dark chocolate, nuts (almonds, cashews), spinach, pumpkin seeds, avocado If you're struggling to consume enough electrolytes through food sources, you can also try supplementing. There are many electrolyte supplements available, including powders, tablets, and drinks. Do you have any favorite ways to consume electrolytes on a keto diet? Share your ideas in the comments! submitted by /u/salmoapp to r/MealPrepPro [link] [comments]

I’ve been doing the keto diet for around 3 years now with fairing levels of success with weight loss. My biggest issue is I keep getting migraines, I’m on medication for them but my latest 3 day migraine has only gone away with eating a bunch of carbohydrates. I take electrolyte tablets daily and drink an abundance of water. My daily meal consists of meat, 3 eggs and a large portion of almond butter. I’ve found that veritable upset my stomach. I think I’m going to add more fruit but any other suggestions would be great! submitted by /u/SC7639 to r/keto [link] [comments]

Step by step instructions to Start a Keto Diet For Beginners On the off chance that you play it safe, the keto diet is simple ​ Keto diet is protected and extremely accommodating for Fat misfortune assuming you simply avoid potential risk ​ Play it safe in the keto diet - ​ To stay away from Constipation - Because of low fiber in keto clogging issue might happen, so to stay away from that take 20 to 25 gm fiber which is accessible in the green vegetable, seeds, nuts so you can beat the issue of blockage in keto diet Take Multivitamin Tablet - Due to cutting multi-grains ( roti and so forth ) we get less multivitamin and minerals in keto diet, so to satisfy need assuming Multivitamin and minerals take Multivitamin Tablet ( zero aftereffect, anyone can take a multivitamin, in excess of 15 kid to elderly folks individuals ) Drink more water - In the keto diet there is low carb which is helping in holding water in the body at the normal premise, in the event that we cut carb, the body flush out water from the body and body is dry out, so to keep away from parchedness Drink water at the customary time frame Intellectually solid - for multi-week you will feel unique on the off chance that you start Keto diet, so remain solid multi-week intellectually you will feel ordinary following multi-week Devil Note:- Keto diet is exceptionally compelling in weight reduction and fat misfortune however you can not follow keto for a long time, which implies you can not follow the keto diet more than 1 to multi-month, after keto diet 1 to multi-month follow protein diet in which carb likewise expect in half proportion ​ Keto diet likewise called as ( Low carb - High-Fat eating routine ) ​ In the keto diet % of macros is given beneath ​ Fat is a 70% essential hotspot for calories Protein is 25% which is required to keep away from muscle breakdown in the keto diet Carbs are 5% which is exceptionally less in keto diet keto diet significance - the keto diet is vital in weight reduction and fat misfortune which is exceptionally viable when contrasted with another eating regimen on the grounds that in the keto diet carb is extremely less so body utilize put away sugars which is as fat in the body thus speedy and extremely compelling weight reduction and fat misfortune, the primary explanation of weight gain and fat addition is high carbs in customary eating routine ​ Keep away from beneath food at keto diet time ​ Desi roti ( entire grain ) All sort of Rice Pasta All Bread Candy Sugar contained food All organic products too Indeed, even Milk additionally stay away from Keep away from All kinds of low-quality food Then, at that point, what to eat in Keto Diet ​ Egg whites Fish Panner Lamb All food sources which contains protein and Fat just do not contain carb All vegetables ( except for fiber ) seeds Nuts ( Almond, cashew,..) Olive oil Coconut oil Keto diet plan is beneath, follow that for a better outcome ​ Dinner 1 - omlete ( breakfast ) ​ 2 Whole egg ​ 3-5 Egg whites ​ 28g Peanuts ​ 1 cup spinach ​ Feast 2 ( morning nibble 10.30 am ) ​ 28g Almonds ​ 1sp Whey in 240ml Water ​ Add 2sp Flaxseed ​ Feast 3 ( Lunch ) ​ 120g Grilled Chicken ​ cooked in Olive Oil or coconut oil then, at that point, add 1sp Chia seeds ​ 1cup Boiled or Pan seared Broccoli ​ 28g Peanuts ​ Salad ​ Supper 4 - sommthies ( evening nibble 5.30 pm ) ​ 1sp whey ​ 4sp peanut butter ​ 2sp Chia seeds ​ Feast 5: Bhurjii ( supper ) ​ 250g Paneer ​ 2 Whole eggs ​ 1 cup cabbage or lettuce with cucumber, tomatoes, ​ Or then again ​ 200g Fish ​ 2 bubbled eggs ​ Salad ​ Or then again ​ 250g Paneer cooked in Olive oil ​ 1cup cooked cauliflower and peas ​ Supper 6: Nuts ( before bed ) ​ 30-50g Cashew submitted by /u/Necessary_Profile_96 to r/Ketogenicdietover50 [link] [comments]

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For the last 5-6 months I've been eating a keto diet. Breakfast is ground coffee with a dollop of thickened cream (used to be coconut milk+coconut cream but got sick of the taste and no diff in keto status). Lunch is a handful of mixed nuts. Sometimes I have a small bowl with frozen mixed berries mixed with thickened cream and chia+hemp+flax seeds for fiber. Dinner is nearly always a lot of salad with balsamic vinegar. I added a piece of steak or sausage or chicken to dinner to get some protein and more iron (with the steak and sausage) since I was always tired. I have Licks No Sugar chocolate iceblocks as a snack after dinner. I've tried no alcohol, no-carb beer and low-carb beer with no difference in weight. If I go out I usually have a kebab plate or some similar keto-friendly food, but that's rare. I have an electronic keto-device which takes a blood sample to check keto levels. When the keto level goes up, my weight goes up. Eg. in the last couple of days my weight increased 1.5kg and I just tested my keto levels which are at 1.7 - the highest I've ever had and up from 0.9 last Friday. The dinner salad is lettuces, shredded carrot, mushroom, tomato and shredded tasty cheese. Snacks I have include mixed nuts and/or tasty cheese. My weight initially went down about 6-7 kg but has stopped at that level for several weeks. I had Endep sleeping tablets which I recently discovered has a side-effect of weight gain so have switched to other sleeping tablets without this side-effect and my weight went up. I had no alcohol for 3 weeks and it did not affect my weight. I had no-carb beer for a few weeks and it was the same and I've had low-carb beer with keto level staying the same. submitted by /u/Simlish to r/ketoaustralia [link] [comments]

TL;DR - Started keto, after 1 week gout attack, currently 4 weeks into a gout attack, how long will this last!? When do uric acid levels start to drop on this diet? Hey all, After hearing all the pros about keto and wanting to ban evil sweet things from my life and lose some weight I started keto. Didn't research too much into it, I just knew what I couldn't eat. One week in lost alot of weight (6-7 lb), though mostly water as felt dehydrated, and looked it. In hindsight I could of managed this better. Then the kick in the teeth, a gout attack. I have not had gout in 4 years, though on off for 20 years, and honestly forgot I still had it. I have certainly been reminded now! Straight into recovery mode, no booze, lots of water, doctor prescripted Naproxen. Low purine foods, and supplements. Skip forward 4 weeks (5th week on keto), Naproxen script ran out 2 weeks ago and did help to a degree, still have gout and have been unable to leave the house in over a month. My day is spent after a bad nights sleep, getting up, drinking a pint of water with a whole lemon juice and teaspoon of apple cider vinegar. Supplements, the strongest cherry extract and turmeric tablets I can find. Drinking at least 2 litres of water a day. Usually don't have breakfast and don't eat high purine foods. Lots of salads, celery, cucumber, green leaves (lettuce, rocket etc), mostly with chicken or tuna, eggs and nuts. I hear many people here and elsewhere say there is an initial spike in uric acid levels as your body adjusts to keto, and weight loss, my question is how long!? The only reason I'm continuing is I like the diet, it is working for me but right now there seems no end to this gout attack. Also I hear there is reduction of gout attacks in the long term, is that true? Regarding long term gout medication, I would like to avoid it if possible. I trialed Allopurinol 4 years ago when I had my last attack, 2-3 months. It did slightly reduce my uric acid levels, but gave me almost daily nose bleeds and had to stop. For the last 4 years I've tried to drink lots of water every day as I believe dehydrated is the biggest trigger for my gout, that and booze, which I also don't drink much of. Thanks for all and any help. M44 6'2" SW:222 CW:209 GW:190 submitted by /u/caferaca to r/keto [link] [comments]

http://imgur.com/a/OewcW8G My heaviest was a few years back at 302. The other pictures were mainly from April 2019 after a month of Keto. The final pictures of me were from Thursday. Since March 1st, I have went from a triple extra large shirt down to a small. Unbelievable. It is been years. Probably my middle school days .Yes, 3XL shirt to a Small shirt bought at a USA Walmart. And no, I don't give a damn if you don't believe it. I know what I bought .Go get your own Victory. I'm working on putting in the work for mine. https://m.imgur.com/a/Nxg7zqT I am 5 foot 8 inches, 45 years old and have dropped from 288 on March 1 to 212 on Thursday. A1c is now down to 5.7 as of a few months ago. Almost out of pre-diabetic levels. No longer have to take Victoza. Still on Phentermine, and I probably won't get any more after it runs out as I really no longer qualify for it. Probably will lose some of my metformin prescription the next few months and who knows? I may be off that blood pressure pill as well. Last time I saw the physician's assistant at my doctor's office, Ron, he told me he was so proud of me and just want to shake my hand. He told me whenever I was comfortable he was good with me coming off. He also told me to expect him to pull some meds off of me coming up cuz he doesn't think I'll need them. The Reddit Community has been really helpful here in Keto to keep me inspired and motivated. Hooters all you can eat Monday and Buffalo Wild Wings BOGO on traditional wings on Tuesday and also been wonderful. I didn't deprive myself of salsa are cheese dip and made sure that I can of the carbs on the app called Carb Manager which I highly recommend. I finally upgraded to premium a few months ago. If you're not eating Rebel ice cream, which has about 5 to 8 carbs only per pint, you really don't know what you're missing. A lot of this was counting carbs. I ignored calories and would eat 50 wings if I was hungry and get ready to go box on some Mondays. Slim-Fast keto shakes were helpful but eventually I got into extreme Keto and kept my carbs was below about 15 to 17 everyday. I believe making sure I got the gallon of water a day was very helpful. Testing my urine to make sure I was in ketosis was also great. Amazon was my go-to on purchasing many things like supplements and strips. A couple of discontinued items also help me. The VPX keto meltdown drink seemed to do well as an energy drink replacement cuz it had caffeine and ketones in it. I drink around three to four of those a day. Also used to supplement called keto food which was basically fiber. I'll take a double dose today. It's supposed to have a negative carb impact but it really didn't so I've learned. I still think it was very helpful in keeping me regulated. MCT oil tablets may have contributed as well. The carb manager app was very helpful. I finally did Go premium. I feel it was worth it in my situation. This Reddit group really helped me out a lot. I enjoyed dr. Berg's YouTube videos on Extreme keto as well. I also learned about intermittent fasting and for the first time really started to enjoy the taste of vegetables and water. It was a long road. The physician's assistant that I see, Ron, was so pleased with my progress and the fact that my numbers were all down accept my cholesterol. My cholesterol had went up 20 points but it was the good cholesterol. He told me with all my progress with weight loss and A1C and cholesterol and getting healthier in general. He just wanted to shake my hand the last time I was in his office for an regular checkup appointment. I've never had that happen where a doctor was pleased with my progress. Ron told me that he was very pleased and he was okay with whatever I was comfortable to stop. I love those guys at Buckhead Primary Care off Howell Mill Road in Atlanta Georgia. Fantastic staff. Fantastic medical professionals indeed. The last physician's assistant that was there I saw regularly was Vladimir Odinents, who is now in Austin Texas. He was always encouraging and got on My butt when it was needed. He told me that I had to lose the gut. I've tried to reach back out to him but been unsuccessful so far. However, I'd like to believe somehow, somewhere, someway he is aware of my progress and is pleased that he had an impact. Great guy who I recommend as well. I never planned to have massive keto weight loss. I plan on exercising. My buddy Diamond Dallas Page has encouraged me to do DDP yoga for years. I'd actually purchased the DDP yoga app but was so slack I never got around to it and also I worked a good deal at the time. Unfortunately, after I thought I paid on a gift card that I was given, turns out the payment didn't go through and the card was expired. Since I'm cheap, I continued on my journey. I'm still going to do some DDP Yoga. I think on the bright side it's going to be a heck of a lot easier now. Honestly, the only exercise I really did was I went to a kickboxing class on a Groupon about three times. I gave it all I had. I still got a few more visits and I'm going to use them up too. Since I've been doing this a hundred fifty days and I thought it might be good to share my story now. However over the last couple of days, I've realized that I really haven't missed a whole lot with not having carbs. I really think that keto taught me how to eat to live and I was eating to live and perhaps even though I didn't realize it at the time, back then I was living to eat. This ain't a diet, it is kind of a lifestyle. Now, I don't want to get down to 170 or 150 pounds. I'll be reading up on maintenance now. My personal feeling is that dropping that low would be kind of silly for me and I'd look kind of funny to me, but everyone has to make that decision for themselves. I haven't had too much problems with sagging skin so far and I think it's time to evole and commit to do an less extreme keto with a few carbs and maybe even move into more exercise on a regular basis. Without this Reddit support, without the success stories of folks like Omar and so so many more I don't think I could have done it. Thank you for your help. Thank you for your support. Thank you for everything. I have posted some pictures finally. one quick edit: I had no idea that in the community that really helped me and helped make all of my efforts possible. A community that seemed full of nice folks, that I would find a few folks who: 1 .would doubt my story was true 2. would say I couldn't wear what I wear 2. Critique my appearance and choice of shirt So if other posters, learn from me. Keep a small victory for yourself. It will be critiqued and wasted on some people. Negatively is everywhere. Even so, thanks to who are supportive and how many of you have no idea how much you helped me along my journey. Simply stated, thank you. Thanks for letting me share. Daveinmetroatlga Atlanta (Acworth) Georgia stillafatass butdoingbetternow submitted by /u/daveinmetroatlga to r/keto [link] [comments]

I want to start keto diet and I am overweight by 25kg. I am taking a tablet contains Metformin (1000 mg) + Vildagliptin (50 mg) daily for the last 3 years. I have a sedentary lifestyle and recently my HbA1c levels are above 7. I want to know what are the side effects of going to a keto diet while on medication for diabetes. Is it going to affect kidneys , because I have a history of kidney stones? submitted by /u/permission777 to r/keto [link] [comments]

Hello. So i am trying Keto and a 15 day CandiGONE. Indgredients of CandiGONE - Grapefruit Seed Extract Powder (Citrus Paradisi), Barberry Root Powder (Barberis Vulgaris), Clove Bud Powder (Syzygium Aromaticum), Garlic Bulb Extract Powder (Allium Sativum), Olive Leaf Powder (Olea Europa), Peppermint Leaf Powder (Mentha Piperita), Vegetable Capsule Shell (Hydroxypropyl Methylcellulose, Water) All of these are 500mg except for grapefruit which is 800mg. You take 4 tablets per day. My keto diet is Salted Roasted Peanuts + water. Will this work to remove candida overgrowth ? submitted by /u/brtd_steveo to r/Candida [link] [comments]

I started the Keto diet on February 2nd with a starting weight of 155lbs, and I'm 5'7. As of March 16th, I was 141lbs, eating between 1,300-1,600 calories per day, and exercising accordingly, (30 minute HIIT 3x week, yoga 2x week, weights 2x week). Suddenly, on Friday, I started having the most intense cramping I have ever felt in my life. It comes in waves, and has become so difficult, it disrupts my sleep, and I take antacids to deal with the acid buildup. I couldn't eat properly, and felt very nauseous for the entire day. Not sure if this is normal, but I couldn't function, and I wasn't sure if it was the Keto Flu because I had already experienced the Keto flu earlier in my keto process. I take Opti-Women tablets to supplement some of the nutrition I was missing out from carbs. Has anyone experienced this as well? Should I continue on the keto diet, or is this a tell-tale sign this diet isn't for me? My goal weight is 130, and I was so close :( submitted by /u/withlovebella to r/keto [link] [comments]

Hello r/keto. I have a question on hydration primarily (or at least I think anyway). I did a keto diet for about 4 months last year and loved it, lost loads of weight, didn’t lose any strength, enjoyed the food I was eating etc. However I found whenever I was training with moderately high-high intensity I found that I was getting headaches which I never suffer from other wise. I was taking some electrolyte tablets at the time to try and help retain water but I feel as though I was getting dehydrated. I know this wasn’t an issue with how much I was drinking as I drank a lot of water but I think I was struggling to keep the water in me (constantly peeing). My question is what could I supplement with to help with hydration on a keto diet or any tips with what to include dietary wise to help improve hydration. Also any other tips for supplements for training on a keto diet. Currently only take creatine and would probably start electrolytes again when I start keto. Not interested in preworkouts or proteins just things to help on the keto side of things. Any advice would be greatly appreciated. Thanks :) submitted by /u/oILUK3o to r/keto [link] [comments]

Hi all, this community seems great and i was wondering if anyone would kindly give me some feedback on how my first 4 days on keto has gone and what i can improve upon and if i'm missing anything or would be better swapping stuff out. https://imgur.com/a/JW8l8 I also have started supplementing with: Multivitamin without iron, Electrolytes tablet and 3 x omega 3 fish oil; 540mg EPA & 360 DHA I've also been drinking around 6-8 liters of water daily. Needless to say I've been feeling absolute great! thanks in advance submitted by /u/ReallyToxic to r/keto [link] [comments]

Hey all! I posted this on r/keto and would like to see if I can get useful advice here to before I decided to dive into this diet. So 6 months ago I was weighing in at 210 lbs and managed to drop to 166 lbs a few months ago. Around that time I joined a gym and stuck to normal diet (3 meals 2 snacks/day). Unfortunately I'm like a shark when I taste anything sweet and get in the habit of binging! Especially ice cream. So right now I'm around 171 lbs and will continue hitting the gym. I totally like the philosophy behind this "keto diet". Being full with make me less inclined to snack or begin a binging hunt! Plus looking at many recipes, there are some amazing looking things like that buffalo chicken pizza! Do you recommend supplements to take with this diet? Every morning I take multi vitamins, 2 fiber gummies and one fish oil tablet with my breakfast. I read K-2 so no issues with kidney stones. I drink plenty of water and coffee twice a day. I used the useful calculator for macros and it recommends 2165 kcal daily calorie intake - 20g carbs/120g protein/178g fat. My goal is to have a 10% deficit to shed some more pounds and hopefully gain lean muscle or show definition. I edited it for moderate active lifestyle from very active. I read that it's recommended to drink gatorade or pickle juice before working out for the sodium intake? Traditionally I would do three meals and two snacks then post workout snack. Should I boost my calories a little higher than shown if I plan on hitting the gym 5 days a week. I usually lift with two body parts and do 20-30 mins cardio on treadmill at 10 incline at 4.3-4.5mph. I'm a little concerned that I will do terrible when first trying this diet. Maybe I should just stick to weights when starting out? I'll start reading up on some bulk cooking recipes then do some grocery shopping. I mean, ground beef with cheddar cheese for lunch with some greens and avocado? That completely blows away my brown rice, brocolli and chicken lol. Thanks for any pointers! submitted by /u/Farmerofthings to r/ketogains [link] [comments]

Hi everyone! For various life reasons I suddenly don't have a lot of time to cook or workout beyond about twenty minutes of jump rope each day. I started looking into keto because with so little time to exercise I wanted a low active-effort way to keep my weight and fat levels down and stable (this is how I found this sub-reddit actually). I've been doing this diet for about a week now and feel pretty okay but I wanted to be sure I wasn't causing any long term harm to myself. You'll probably notice all of my vitamins come from Costco, I'm not super attached to Costco I just live near one and it's cheap so please feel free to recommend other stores/sites. My current daily diet is: A. 1,800 kcalories heavy whipping cream B. 1 Daily Multivitamin C. 1 Kirkland Calcium Supplement ("Vitamin D3 400 IU, Calcium 600mg") D. 2 Fish Oil Softgel Tablets E. 1 Psyllium Husk Fiber Capsule (But easing my body into taking more) F: Lots of water. Edit: I'm dumb and forgot to list that I'm also taking 4 servings/100g (formerly 1 serving/25g but a helpful redditor showed me this was way too little) of whey protein isolate each day. submitted by /u/w45yu45uy to r/keto [link] [comments]

I hate going to the doctor. I was basically forced to recently though, and was ready to put up a massive brawl if he tried to get me to change my diet which has been working well so far. But - it turns out that he thought Keto was great! He is a Paleo Dieter himself, and fully understood what I was trying to accomplish. He even gave me a handout with a load of details as to why Keto and Paleo diets work with recommendations on what to do, and I got permission to post it here. It is an OCR of his document, so please ignore any misspellings as I tried to catch them all. Written By Dr. Daniel Egan M.D. Website Optimal Metabolism If you have trouble maintaining a healthy weight, it’s very likely that you have a problem with how fat cells communicate with your brain Contrary to conventional wisdom, obesity is caused by inflammation and hormone mismatches, not by a lack of will-power, lack of exercise, or even calorie intake. Here’s how it really works: Fat cells secrete a hormone called leptin. Leptin travels from fat cells and tells a part of the brain. the hypothalamus, how much fat you have. Under optimal circumstances, the hypothalamus is very responsive to leptin. When this is the case, the hypothalamus matches appetite and energy expenditure, resulting in easy weight control. Likely you know someone like this. They seem to eat as much as they want, but they always stay lean and fit. This person is leptin sensitive. They have a fat thermostat that works. On the other hand, in an obese person, the receptors for leptin are damaged, thus making the hypothalamus blind to leptin. Even though such a person might have a hundred pounds Of fat stored on their belly, energy to spare so to speak, the hypothalamus perceives that the body is actually starving. This hormonal “mismatch” drives excessive appetite, cravings, persistent fat storage, low sex hormone production, low thyroid secretion, muscle wasting, weight gain, Type 2 diabetes, and fatigue. Such a person is leptin resistant. Their fat thermostat is broken and all the hormones that govern metabolism are deranged. If your hormones are wrong, you can eat like a bird and still gain weight. So this begs the question, what causes the body to become leptin resistant? Well, there are many reasons, but here are a few of the big ones: THINGS ASSOCIATED WITH LEPTIN RECEPTOR DAMAGE: inflammation high insulin levels poor sleep and/or night shift work low Vitamin D low Omega-3 to Omega-6 ratio of fatty acids high blood sugar high triglycerides elevated LDLp form of cholesterol infections (viral, bacterial, fimgal) high fructose corn syrup lectins and gluten from cereal grains an injury or severe illness high body fat percentage low exercise or sedentary job childbirth and/or multiple pregnancies too much stress: physical, emotional, or mental MSG, aspartame, NutraSweet, BPA, phenylalanine (common in processed foods) The next question you might be asking yourself is whether it is possible to fix the leptin receptors? Yes, it is, but it requires specific actions. HOW DO YOU HEAL THE LEPTIN RECEPTOR? The most important leptin receptors are in the hypothalamus. This is an ancient part of the brain that controls hormones and circadian rhythms. It’s a part of the brain that requires sleep, low stress, low inflammation, proper nutrition, and in some cases, cold exposure to work well. Living your life in a way that maximizes hypothalamic function will fix the “biological mismatches” that have fouled up your hormones and metabolism. Achieving optimal health is all about correcting these mismatches and living as nature intended. Resetting your fat thermostat requires 5 LIFESTYLE CHANGES. 1. DEFEAT STRESS: Stress raises cortisol and turns sex hormone production off. It also makes your cells more resistant to insulin. High cortisol and high insulin keep your cells in “fat-storage” not “fat-burning” mode. Decide in your mind that you will be in charge of your health and your life. Resolve any high stress conflicts. Don’t procrastinate. Simplify your life. Take 10 slow, deep breathes every hour. This shuts off the sympathetic (panic) nervous system. Plan out your meals in advance, so you’re not stressing or scrambling, and eating poor quality food. Exercises like yoga, calm walks with a loved-one, and being outdoors help, too. 2. EAT FOR YOUR GENES: The USDA food pyramid is not helping the nation’s obesity problem. The Standard American Diet is a complete failure. Our bodies crave nutrient dense food that satisfies our physiologic needs 100%, not processed junk and gruel. Eat a “whole food” or “Paleo” style diet. More on diet is explained below. Don’t eat any processed, canned, or packaged foods. Don’t eat anything with artificial sweeteners. Stevia might be the only exception. Eat a BIG breakfast with 30-50 grams of protein within an hour of waking up. Eat until you’re quite full. Don’t use protein powder (whey) for this. It causes an insulin and sugar spike. Eat 3 meals a day. Avoid snacking. Breakfast is big, lunch a bit smaller, dinner a bit smaller. If you eat a small, low-carb dinner, your liver will burm fat all night long. Eventually you might only need 2 meals a day. Eating frequently, especially loads of carbohydrate, keeps insulin “on”. This means you’ll store fat instead of burning it. Limit your carbohydrates to around 50-150 grams a day. Eat fewer carbs in the winter, more in the summer. Eat dinner 4-5 hours prior to bedtime. 3. HACK YOUR SLEEP: Leptin enters the hypothalamus only in the deep stages of sleep. Your brain won’t know how to burn fat without it. We also repair our bodies (autophagy) during sleep. When we don’t repair damage, we a more likely to get cancer. Artificial light, especially after sunset, turns up cortisol (stress hormone that causes fat storage) and turns off sex hormone production. Expose your eyes to natural sunlight every day, especially in the morning. Dim the lights in your entire house after dinner. Keep your bedroom cool and dark. Don’t read in bed. Wear yellow or amber tinted glasses after dimmer time. Yellow lenses block blue wavelength light. Low light levels prepare the brain for sleep. No bright lights, T.V., or computer within 90 minutes of bedtime. Aim for 8-10 hours of sleep. Many people will start to lose weight when they turn off the TV, computer, and iPad when the sun sets. 4. HEAL YOUR GUT: The total surface area of the gut lining is nearly two football fields. Although it is mostly hidden from us, the gut is the main way our body interacts with the outside world. We have 100 times more bacteria in our gut than we have cells in our entire body. The gut bacteria interact with our immune system in a major way. Inflammation that damages leptin receptors and triggers auto-immune diseases usually starts in the gut. Healing your gut will promote the maximum absorption of vitamins and minerals and keep “poop” out of your bloodstream. This will calm down inflammation and allow the leptin system to heal and function normally. You will also reduce your risk of autoimmune diseases. Avoid cereal grains, seed oils, excessive sugar and especially high fructose com syrup, soy products, beans, excessive lactose and casein. See more on diet below. Eat some food with fermentable fibers (starches like sweet potato, yam, tapioca, etc.). Eat fermented foods like kefir, Greek yogurt, sauerkraut, kimchi AND/OR take a high-quality, multi-species pro-biotic tablet. Coconut oil is a super food for damaged intestines, also bone broths. Avoid NSAIDs (ibuprofen, naproxen) or PPIs (Prilosec, Nexium) if possible. Older patients might need HCL acid supplements. 5. TRY SOME COLD THERAPY: Cold exposure turns on growth hormone and GNRH, the hormone that stimulates the sex hormones. These hormones build muscle and bone. Also, the leptin receptors really turn on in the cold. Cold tells your body to turn fat into heat by converting white adipose tissue (WAT) to brown adipose tissue (BAT) and muscle. We are warm-blooded mammals and as such, much of our calorie expenditure every day is related to heat production. You can easily burn as many calories generating body heat as running on a treadmill, for example. Cold exposure also sets the body up for excellent sleep. Drink ice-cold water. Apply ice packs to your belly for 20-30 minutes a day (a “Colpac” brand oversized ice pack works Well and can be ordered on Amazon) Exercise in colder temperatures. Swim in cold water. Take some cold showers. Work up to taking cold-water baths A BIT MORE ON DIET The Standard American Diet (S.A.D) is well. ..SAD. Americans suffer from more chronic health problems than any other culture. Why? We eat low-vitamin-content food that our bodies aren't designed to use in an optimal way and that often leaves us feeling unsatisfied and hungry. Much modern “food” messes up digestion, leads to obesity, and triggers or exacerbates many auto-immune diseases. You are what you eat after all, right? Why not eat what the human body is designed to consume‘? Eat real food! (Just in case you were wondering, a Twinkie is not real food.) Here’s what I avoid eating: 1) sugar, 2) grains, and 3) vegetable oils. Along with the “big 3” listed above, I don’t eat many legumes and not much milk. The above mentioned foods are toxic to some degree for most people. Although these foods don’t typically make us acutely ill, we are more likely to develop “chronic” problems if we eat them for long enough: obesity, high blood pressure, diabetes, etc. I call such problems diseases of civilization because they rarely existed prior to the modem diet or among present-day indigenous cultures that eat natural foods. I find that quite interesting. If you avoid “the big 3” mentioned above, you are Lmlikely to be obese or get Type 2 diabetes, and you’ll also reduce your risk of cancer, auto-immune disease, and heart disease. Here’s a short explanation why I don’t eat these foods. Sugar causes insulin spikes and damages the leptin receptors in the brain that control appetite. Insulin is a hormone that keeps your blood sugar from going too high after you eat by storing that sugar as fat. Insulin spikes are bad because they trigger excessive appetite and eventually, obesity. Insulin spikes also burn out the pancreas, which leads to Type 2 diabetes. Sugar in the diet also causes “glycation”, an oxidative process that damages tissues, especially arteries, thus increasing the risk of heart attacks. Glycation also damages the “appetite control” leptin receptors in the hypothalamus. Having damaged leptin receptors puts your metabolism into “starvation mode”, even if you have too much fat already. Not good. Sugar makes you fat, especially around the waist, and the bigger your belly, the more likely you are to get diabetes or heart problems. Grains trigger a hyperactive immune response in many people and damage the protective lining of the gut. This makes the gut “leaky” which allows all sorts of bad things to enter the circulation that shouldn’t — like poop! When the immune system has to deal with more than it can handle, it can inadvertently attack “innocent bystanders” like thyroid tissue, brain tissue, skin tissue, lung tissue, etc. This haphazard stimulation of the immune system can exacerbate thyroid problems, asthma, irritable bowel syndrome, ulcerative colitis, eczema and many others. Many of these problems start with a “leaky gut” issue. Another problem with grains, it that they spike insulin levels just as much as pure sugar does. They also contain “phytates” that interfere with calcium, copper, magnesium, iron, and zinc absorption. Lastly, practically all grain these days is genetically modified, which makes them a questionable food source, at best. So with grains, you give yourself a triple whammy: hyperactive insulin, a hyperactive immune system, and lousy mineral absorption. Can the human organism survive on a grain based diet? Yes, of course it can, but we want the very best fuel for our bodies, not gruel. Just like grains, vegetable oils and margarine have chemical structures that fire up the immune system in an indiscriminate fashion. Vegetable oils such as those derived from sunflower, safflower, canola, com, and soybeans contain an excessive amount of omega-6 fatty acids relative to omega-3 fatty acids. If you eat too much omega-6, your body over-produces inflammatory proteins that can lead to health problems and pain. Additionally, most soy and com these days is also genetically modified. Can we survive on a diet based on sugar, grain, and vegetable oil? Yes, of course, but this is not optimal. When you are trying to restore your health, survival foods are not going to cut it. You need to eat foods that satisfy the dictates of our evolutionary heritage to have optimal health. So, what’s good to eat? Pretty much all veggies in any quantity you like. Get all the colors: green, yellow, red, purple, orange, and white, but go easy on the starchy potatoes if you want to lose weight. It’s best to eat these in spring, summer and fall, a bit less in winter. Organic is better if you can afford it. Growing your own is the very best, in my opinion. Fruit: 2-3 pieces of fruit a day is okay, but eat less if you have diabetes, need to lose some weight, or have irritable bowels. Our hormones and metabolism are set up to eat fruit when the days are long and getting cooler —late summer and autumn. That’s the best time to eat them. Fish, including the skin if you like it. Salmon is a super-food. So are sardines. Eat fish often. If you don’t like fish, take a fish oil, cod liver oil, or krill oil supplements to get your Omega-3 fatty acids. The longest lived people in the world all eat seafood: shrimp, scallops, lobster, clams, mussels, etc. I challenge all my patients to eat some fish or seafood every day. Seaweed is a super-food and can be a daily addition to your diet. If you decide to do a very low-carb, ketogenic type diet, you need the iodine in seafood to keep your thyroid going. Kelp tablets can help get the iodine you need on days you don’t eat seafood. Grass-fed or “free-range” meat: beef, lamb, pork, turkey, chicken, etc. Wild game is great, too. Grass-fed meat and wild game has higher Omega-3s and many other nutrients than does “feed-lot” produced meat. Find a local rancher if you can. Store bought meat is not as good, but it’s okay. KSL classifieds can be a good resource for this. Butter, ghee, or cream from pasture-fed cows. Milk is loaded with carbs, so drink water instead. I restrict dairy products in some patients, but for starters, it’s probably okay. Eggs, especially from “free-range” chickens that can eat insects, worms, and grass. Organ meats like liver and heart, especially if you’re one of 25% of the population that doesn’t convert beta-carotene to real vitamin A. Butchers can mix these into hamburger for you if you don’t like it plain. Menstruating women can really get a boost from these iron-rich super-foods. Eat less of these if you have high ferritin or iron levels. Bone broths. Critical if you have arthritis, cartilage damage, herniated discs, or osteoporosis. Ghee, lard, butter, tallow, or coconut oil are great for cooking. Macadamia nut oil, avocado oil, and olive oil are useful for dressings. Small amounts of nuts are good for you. Macadamias are the lowest in Omega-6. Don’t go nuts on nuts, however. They are an accessory food. Eat foods with “healthy” bacteria: kefir, Greek yogurt, homemade sauerkraut, etc. Dark chocolate, 65% and up is best. Drink plenty of ice-cold water. Green tea is okay. Coffee if you like. Avoid other beverages. Himalayan Pink Salt. This salt has dozens of trace minerals and is vastly superior to table salt. It does not have iodine, however, but if you’re eating plenty of seafood and seaweed, you’ll be getting all the iodine you need. Sweet potatoes are a safe, starchy food. If you’re athletic and need to “carb-load” this is the best food to do it with. Do not eat packaged and processed foods. Avoid soda, additives and preservatives. If it has a long shelf life, you should not put it in your body. Beans and other legumes are okay when sprouted or cooked for a long-time, but these foods have proteins that can damage the gut lining in some people, just like the grains do, so I can’t give them a total green light. They might be okay in small amounts. Personally, I’ve stopped eating them. If you want to lose weight, keep your daily carbohydrate intake at around 50 -100 grams and get the rest of your calories for the day from fat and protein. If there is a secret to weight loss, this is it. Use the website Fitday to calculate your carbohydrate intake. Most people will be less hungry on this diet and won’t need to cotmt calories. Just eat until you feel satisfied, but not “stuffed.” Here’s a site with plenty of recipes: http://nomnompaleo.com/recipeindex, but meals can be very simple: some meat or seafood, an egg or two, some veggies, and a slice of fruit. Done. Read Mark Sisson. His website also has a lot of great information: www.marksdailyapple.com. http://perfecthealthdiet.com is another resource I like. HOW WILL YOU KNOW YOUR “FAT THERMOSTAT” IS WORKING AGAIN? Hunger and cravings greatly diminish Sleeping like a rock Feeling refreshed in the morning Less muscle soreness Mental calmness Steady weight loss Increased libido Softer skin and stronger nails Improved mental ability Fewer headaches Dreaming, especially about moving your body (dancing, exercising, exploring, etc.) More energy Firmer gums, smoother teeth WHAT ABOUT EXERCISE? It’s important to wait until you have some clear signs of leptin sensitivity prior to working out hard. If you push it too soon, you can damage your stem cells and push cortisol levels up before your metabolic and hormonal systems are ready. Once you have 5-6 signs of leptin sensitivity (from the above list), you can start doing more exercise: walking, lifting weights, calisthenics, and eventually sprinting. You don’t ever have to jog again! (If you don’t want to, that is.) Exercise outdoors whenever possible. Long-distance running and cycling are not the best exercise for losing weight. Weight training, sprinting, and body—weight exercises like push-ups and squats are better. If you do these types of exercises at a high intensity level, your heart and lungs will get plenty of a workout. Work into exercise slowly. For many people, it’s a good idea to get a treadmill test prior to working out to make sure your heart is good to go for it. WHAT PROBLEMS MIGHT ARISE WITH A BIG DIET CHANGE? Moodiness — This can be mitigated with a 5-HTP supplement, B complex vitamins, and selenium. Also, fat is your friend with this one. Eat more coconut oil, olive oil, cream, butter, fatty fish like salmon, or bacon. Eating a high tryptophan food, like turkey, along with a little bolus of carbs, like sweet potatoes, can boost serotonin levels pretty quickly, too. Headache, muscle weakness, and dizziness. These will go away as your body builds up its fat buming machinery, usually within a week. Smelly urine — this is from ketones in the urine and it generally a sign that you’re eating enough protein and the right amount of carbs. Don’t be alarmed. Constipation — If this happens, eat more vegetables. They are full of soluble fiber and have less of a “glycemic-load” than fruit or prunes. Ground flax seeds and magnesium work well, too. Some people, especially women, do better with a slow decrease in the amount of carbs. You can follow higher carbohydrate version of the Pale diet without eating gluten grains or sugars, just eat sweet potatoes, yams, bananas, or rice instead. As your fat burning machinery kicks in, you’ll be able to decrease carbs to 50 -150 grams/day eventually without feeling irritable. Plateaus: These are to be expected. Weight loss and metabolic optimization often progress in fits and starts. You are rebuilding your metabolism and this takes time. If you plateau at a certain Weight for more than a month, there’s probably a hormone problem to address. See me and we’ll figure it out with some labs and a review of your diet, sleep, and exercise pattems. In general, I’m not a big fan of supplements, but most people with broken down metabolism and hormone problems have nutritional deficiencies that can be helped in the short term by medications or supplements. Once you are at a healthy weight and have eaten well for 6-12 months, they typically are not necessary. For everyone: A high quality multivitamin helps because if you’re not eating a good diet, it’s very likely you have vitamin and mineral deficiencies. It’s expensive to test for everything, so this is just a low-risk, low cost way to get up to normal. Omega-3 fatty acids via fish oil or krill oil help restore the balance of Omega-3 to Omega-6 fatty acids. These two fatty acids use the same enzyme pathway, so if you have too much of one, it outcompetes the other. Essentially all Americans are overloaded with Omega-6 from packaged foods, margarine, and vegetable oil. Too much Omega-6 causes persistent inflammation that damages the leptin receptors (and everything else for that matter.) I can take years of eating well to get to the proper balance. If you eat fish daily you probably don’t need a supplement. If you don’t eat much fish, take l-3 tablets a day. Vitamin D is low in most of my patients, so get it tested. Some people need high dosages to get to optimal ranges. I test my level a few times a year. Taking 2000 IU daily is okay to start, but many people need more. A good level is between 50-100. Magnesium is a required co-factor to make A/TP, which powers all of your cells. Magnesium competes for absorption with Vitamin D, so spacing these two supplements by 12 hours helps. Most people should take 400-800mg daily in the form of magnesium glycinate, threonate, or malate. Magnesium oxide is more readily available in stores, but doesn’t work quite as well. For special circmnstances: 5-HTP helps if you get moody while adjusting to a new diet. This is a serotonin precursor. PQQ (pyrroloquinoline quinone) helps rebuild muscle mitochondria. Vitamin K2 is a co-factor for calcium-binding enzymes. This is good for people with osteoporosis, along with Vitamin D. Naturally it occurs in fermented foods. Post- menopausal women need this as much as calcium and vitamin D. Ubiquinol (the more costly form of Co-enzyme Q10) helps rebuild mitochondria in the muscles. This can really help when you’re ready to start more vigorous exercise. DHEA can help if you have a sex hormone deficiency or pregnenolone steal syndrome. It also helps with sleep. Men can take 50 -100mg. Women can start around 25mg. Repeat testing is essential with this one. If you d like extra reading material, I can give you a bibliography that cites key research studies and books that have more information on these topics. These books can get you started: The Perfect Health Diet by Paul Jaminet The Paleo Solution by Robb Wolf The Paleo Answer by Loren Cordain, PhD Weat Belly by William Davis, M.D. Why We Get Fat and What To Do About It by Gary Taubes The Primal Blueprint by Mark Sisson *EDIT* There is a lot of discussion as to whether or not calories count in a diet. I think one of the goals of this document is to look at it a bit differently than we have in the past. Leptin is fairly new in our understanding of health. It was discovered in 1994! Just a couple of weeks ago, the news was all over a new study showing the effect of fructose has on the body and its inhibition of leptin receptors (http://www.ucsf.edu/news/2013/01/13393/sugar-fights-still-simmer-new-brain-study-finds-fructose-might-stimulate-appetite) Please read the UCSF article!! This document is making the case, that calorie counting when you have damaged leptin receptors does not work like it should. After you have repaired those receptors and stop taking in things that damage them (things you find in modern diet), then calories are now doing what they should be. You will make better decisions (making it easier to calorie count) because you are not as hungry, and your brain isn't confused as to how much storage it has. So - both sides are correct. Calorie counting should not be discounted, and strict calorie counting does not work for everyone. We are all individuals, and I truly hope that generalizations in diet one day will stop. submitted by /u/miyar to r/keto [link] [comments]