Final report: two months of a strict keto diet and ketone monitoring

Note: This experiment was done six months ago and initially only reported on my Swedish blog. This is a somewhat delayed translation!

optimal-ketos-2meng

What happens if you hugely digress from a low-carbohydrate diet and suddenly eat a whole load of carbs?

Here is my final report following two months of a very strict LCHF diet, and daily measurements of four parameters:

  • Blood ketones (the red curve)
  • Urine ketones (yellow)
  • Weight (purple)
  • Waistline (purple)

To get familiar with the experiment design, I recommend reading my first report. For results from the first month, have a look at my second report. Here’s the third and final one, discussing the second month.

As you can see from the above graph, I took the opportunity to conduct a side experiment. The pink vertical column marks one weekend where I conciously completely deviated from the low-carbohydrate diet. I was on the Swedish archipelago “Koster” for the year’s lobster premiere, and simply had the same food as everyone else.

So, what happens if you totally veer off the low carb lifestyle after a long period of strict LCHF? Is complete havoc wrought in your body? Do you have to start from scratch again? Here’s the answer:

Lobster weekend

Here are the non-strict LCHF foodstuffs I consumed during the weekend of 28-30th September:

  • Three small helpings of pasta
  • One “Digestive” biscuit
  • A total of 7 slices of bread!
  • Some orange juice x 2
  • Some chocolate (70% cocoa content)
  • Liberal helpings of nuts
  • Liberal helpings of sorbet and honeymelon
  • Yoghurt with müsli and apple
  • An unspecified number of wine glasses (many)
  • A pizza!

Result

After finishing off that pizza on my way back home on the Sunday, my ketone meter read “LOW” – that is, a negligible amount of ketones. The ketosis was gone.

I’m sure you’re curious as to how long it takes to return to ketosis after such a monumental digression. Some have claimed it can take up to two weeks, but for me, it didn’t:

  • The morning after, I was at 0.3 and one day after that I was at 0.5, which means I was back in ketosis. It took a week for me to get back to my previous “optimal” levels of over 1.5.
  • The scales immediately showed +2kgs (+4.5 lbs), but these vanished in a couple of days. In other words, it was all water and glycogen weight. My waistline saw little or no change at all.
  • I felt alright the whole time.

Summary: An entire weekend of cheating took me a few days to a week to bounce back from. That’s of course keeping in mind I was very keto-adapted going in. I can however imagine that some people may need more time.

Weight results after two months

As mentioned in my earlier accounts, weight loss was not my ambition when starting this experiment. I was happy with my weight and waistline, which I’ve kept for years with the more liberal LCHF diet I stick to. Interestingly, I still lost a total of 4.5kgs (almost 10 pounds) and a whopping 7cms (over 2.5 inches) around my waist. This happened without the slightest hunger pang.

I had to punch a new hole in my belt. My trousers were falling off – that’s how noticeable it was. I have however kept my original weights at the gym, so I’m assuming there hasn’t been significant muscle loss. This in spite of the fact that I’ve only found time to work out about once weekly.

Lessons learned

The biggest lesson I’ve learned during these two months is how much the effects of a strict LCHF diet can be intensified when taken to optimal ketosis. Also, I’ve seen that it takes more than just great care with carbohydrate to achieve deep ketosis; in fact, you need more fat and less protein than many believe. Too much protein tends to actually inhibit optimal ketosis (a ketone level of over 1.5), instead making it easy to stall at around 0.5.

A handy way to consume more fat and less protein is to drink your coffee with butter and coconut oil (mix with a blender!). One or two mugs of this kind of “fat coffee” gets you feeling so full you won’t be eating too much meat, fish or eggs. Perhaps this brings an environmental as well as monetary saving?

What are your thoughts on these results? Is there anything you’d like to ask? Go ahead and hit me with some comments below, and I’ll do my best to answer.

More

Previous posts on ketone measurement

A keto diet for beginners

PS

I’ve conducted two more experiments during this time – reports are soon to come. One of them is the much awaited coffee experiment that’s been requested a lot since I posted the Pepsi Max experiment.

1 2 3

128 comments

  1. lisa
    Great post (as usual). I am also a LCHF convert and am so intrigued by the "deception" that we've been subjected to concerning diet that I've actually started back at school for a Masters in Nutrition (which is actually very frustrating because, so far, the conventional methods are taught and I'm often looked at as crazy if I bring up my own personal diet and beliefs...but that's another story!)
    Anyway, my question is: What would your response be (ie, to my Anatomy and Physiology professor) when the idea that high fat diets lead to pancreatitis is brought up? I understand the general mechanics--and of course the benefits--of a high fat diet, but am never sure how to to respond the the pancreas bit. I am more unclear on that part of the process. What are your thoughts on a HF diet and pancreatitis?
    For the record, my diet is 60-70% fat. My professor was aghast when I mentioned this. Of course. But my 6-pack speaks volumes compared to his little pot-belly (and we are the same age).
    Thanks so much. I love reading your blog.
    Reply: #13
  2. Regis
    Great update! Would you send us an average/typical menu of such a strict LCHF? Thank you!
    Reply: #14
  3. Caroline
    A question about replacing foodstuffs with the "fat coffee:" should one take a multivitamin? I imagine that the feeling of fullness would lead to eating less food. At what point could that be detrimental nutritionally? Thanks! :)
    Reply: #15
  4. Iulia
    My husband stopped loosing weight for a week ago and I know he's a bit shy on fats. On top of that he started to have bad breath which he never had before. The fat avoidance is understandable if you grew up in one of the fat-fearing countries (Sweden in this case) and do not have a hip-feeling on how much fat to add to the food. "Poore" people... Now I cook more than ever before in my life to have more control of fat content and my hubby is back on track loosing weight and getting inside his t-shirts and jeans from when he was 25. Sometimes I inspect his lunch boxes and add a click of butter if it looks too swedish:) A little bit of power feels just right:) I tried a pice of chocholate (5g 70%) and nothing happened to my stomach, so it's not lethal and the less sugar the easier it is to get back on track.

    It's nice that you write and experiment, Doc. Your news and comments are supporting and inspiring us which is crucial when most of mates and workmates think we are selfish brainwashed jerks. Thank you for your effort and enthusiasm.

  5. Ros
    Would having full cream in your coffee be ok !

    If possible could you tell us a weeks menu on LCHF diet ....

    I also take my daily vitamins..

    Many thanks

    Reply: #16
  6. charles grashow
    Jimmy Moore has been following a VLCHF Ketogenic diet for the past 300 days

    http://4.bp.blogspot.com/-ZyyBqmoVTUE/UJQ3CL6Q_BI/AAAAAAAACK4/JzIRvsx...

    Jimmy Moore blood work from October 2005
    HDL at 71, triglycerides at 57, VLDL at 11, LDL at 119, and total cholesterol at an acceptable 201

    Jimmy Moore blood work from Mat 2008
    HDL at 65, triglycerides at 77/86, LDL-C at 246/250, TC at 326/332, LDL-P at 1453

    Jimmy Moore blood work from Januaru 2013

    http://livinlavidalowcarb.com/blog/jimmy-moores-n1-experiments-nutrit...

    HDL at 75, triglycerides at 60, VLDL at 12, LDL at 332 and total cholesterol at 419

    NMR Test results October 2012
    LDL-P was 3451(should be under 1000) and small LDL-P was 221
    APO B was 238 (should be under 80)

    "Here are some of the areas of concern and what I’m doing to address them:

    Low magnesium levels – taking 300mg of magnesium glycinate twice daily

    Low protein and globulin (“leaky gut”) – increasing probiotic intake from food and supplements

    Elevated MCV, MCH and homocysteine levels – taking high-potency B-complex twice daily

    Elevated cholesterol and LDL – a known issue I’ve discussed previously

    Low T4, T3 and FT3 – no action needed since there are no negative effects from it

    Protein in the urine – existing problem prior to beginning my NK experiment"

    Is this a healthy blood lipid profile for someone on a VLCHF ketogenic diet? As a doctor what is your opinion??

    Reply: #17
  7. Marcie
    I have been following the LCHF diet for 3 weeks now. I was recently introduced to "Carb Nite". I incorporated this tonight, which seems very much like what you are discussing in the article above. But, are you saying that you lost an increased amount of weight because you did this, and then went right back to LCHF? I am curious. I don't want to hurt the results that I have seen. I have not had starches or sugars- and I am only down 6.6 pounds. Any thoughts on why such slow progress? I still have 40 more pounds that I want to lose. Thanks!
  8. Jeb
    If we should be consuming more Fat than Protein (which is opposite to the body building community recommends), What Kind of Macronutrient Gram %'s are we talking about? 0-5% Carbs, 60-65% Fat, and 35-30% Protein?
    Reply: #18
  9. Mikey
    Could you make a post about eating more fat to protein. I saw the example of coffee but the thing is I don't drink coffee nor do I plan to. Any suggestions?
    Reply: #10
  10. Lussan
    Instead of coffee you can make magic bullet cocoa. Boil about 1 cup of water, then add 1,5 teaspoons of cocoa powder, 2 tablespoons of butter, 1 tablespoon of coconut oil and blend together. Add some cardamom or cinnamon if you like. Hope you will like it!
    Reply: #11
  11. Mikey
    thank you!
  12. When I tried to restrict protein, it really didn't work out well for me. I was starving... and this was after more than 2 months of being in nutritional ketosis (documented with blood ketones).

    I found that in my case, I need to have protein along with the fat to feel satiated.

    i wrote a brief post about it here:

    http://bjjcaveman.com/2013/03/02/what-happens-when-i-try-to-cut-prote...

    So as I continue with my own ketosis experiment, I'm just trying to keep my protein intake in the range of 0.6-1.0 x lean body mass (lbs) that Volek and Phinney recommended.

    I'm curious to know if you've checked your serum cholesterol at all during the experiment and if that's changed at all. I noticed that my cholesterol shot up as I became more ketotic.

    http://bjjcaveman.com/2013/03/14/the-effect-of-a-ketogenic-diet-on-ch...

  13. Dr. Andreas Eenfeldt, MD Team Diet Doctor

    I am more unclear on that part of the process. What are your thoughts on a HF diet and pancreatitis? For the record, my diet is 60-70% fat. My professor was aghast when I mentioned this. Of course. But my 6-pack speaks volumes compared to his little pot-belly (and we are the same age).

    Getting a gallstone attack can lead to pancreatitis. A high-fat diet can lead to a gallstone attack IF you already have gallstones. But how do you get gallstones? By eating a low-fat diet.

    http://www.dietdoctor.com/gallstones-and-low-carb

    I'd bet money on your professor getting this problem rather than you.

  14. Dr. Andreas Eenfeldt, MD Team Diet Doctor

    Great update! Would you send us an average/typical menu of such a strict LCHF? Thank you!

    I'll put this on my list of things to do! Thanks.

  15. Dr. Andreas Eenfeldt, MD Team Diet Doctor

    A question about replacing foodstuffs with the "fat coffee:" should one take a multivitamin? I imagine that the feeling of fullness would lead to eating less food. At what point could that be detrimental nutritionally? Thanks!

    If you want to eat very low amounts of food for a long time – months – (likely during rapid weight loss on a ketogenic diet) it could be a good idea to add a multivitamin.

    Once you get closer to your ideal weight hunger is likely to return so that you'll eat what you need. Then eating good nutritious food should be all that's needed.

  16. Dr. Andreas Eenfeldt, MD Team Diet Doctor

    Would having full cream in your coffee be ok !

    Yes. Although when going for optimal ketosis fat (butter, coconut fat) is even better.

  17. Dr. Andreas Eenfeldt, MD Team Diet Doctor

    Is this a healthy blood lipid profile for someone on a VLCHF ketogenic diet? As a doctor what is your opinion??

    Jimmy Moore has an unusual amount of LDL-particles but his HDL and Triglycerides are fine. Is this bad when on a low-carb diet? The truth is nobody knows for sure.

    However, since he is losing so much of his excess weight and his cardiac calcium score came back ZERO (meaning no aterosclerosis) I think it is clear that what he is doing is working great for his health.

  18. Dr. Andreas Eenfeldt, MD Team Diet Doctor

    If we should be consuming more Fat than Protein (which is opposite to the body building community recommends), What Kind of Macronutrient Gram %'s are we talking about? 0-5% Carbs, 60-65% Fat, and 35-30% Protein?

    If you're going for optimal ketosis the percentage of protein should be lower. Probably more like 20%. Add fat.

  19. Theresa Sidrow
    Fat coffee sounds great for those who drink coffee. I do not drink coffee, tea or sodas. Any suggestions? Thanks
  20. vldr
    You call counting calories an eating disorder. But isn't measuring your blood/urine worse?
  21. NS
    "Jimmy Moore has an unusual amount of LDL-particles but his HDL and Triglycerides are fine. Is this bad when on a low-carb diet? The truth is nobody knows for sure.

    However, since he is losing so much of his excess weight and his cardiac calcium score came back ZERO (meaning no aterosclerosis) I think it is clear that what he is doing is working great for his health."

    Doc,

    This to me is THE critical issue. "Nobody knows for sure" whether JM's astronomically high LDL-particle levels represent a healthy blood profile is the best that we can honestly say at this point but it may be far worse than that. Dr. Dayspring, touted as perhaps the world's leading authority in lipidology, has already directly written on JM's blog that he MUST 1) reduce saturated fat in his diet and/or 2) start immediate drug therapy to get his LDL-ps down more sane levels. Dr. Dayspring in case you may be unaware is no Taubes critic....

    http://www.youtube.com/playlist?list=PL0A01EBCE2711A5A5

    and if even he is saying this, doesn't this give you any worries about your diet recommendations?? I believe you are incredibly sincere and this blog is wonderful both in its intentions and for the impressive results that have been demonstrated by its followers. But I'm not convinced - particularly in light of Dayspring's comments about JM - that LDL (or LDL-ps) does not matter or that calories don't either. Incidentally, JM's numbers have gotten progressively worse since eating LCHF or an LCHF- like diet and one can reasonably presume that it is the saturated fat that has caused his LDL numbers to skyrocket. Also, it has been eight years of this and still he is obese! Either he isn't eating the way he says he is eating (which I don't believe) or there is something wrong with the diet.

    It seems to be true that cholesterol itself is not the (main) culprit in CVD and that inflammation is. That said, doesn't having such high LDL levels lead to a higher likelihood of that LDL becoming oxidized, which presumably can then become dangerous?

    Would love to hear your thoughts......

    Reply: #36
  22. Flognarde
    No doubt this ketosis state (below 20gr of carbs) is working, but it's not sustainable in the long term.
    We have a life, and this occurs in the real world !!
    The stricter you are, the harscher the rebound will be when you get back to a more comon diet ( will happen for 95% of us).
    I am myself reaching a plateau on a 50 to 100gr carb diet (still 50lbs to go after losing 70) but I refuse to cut down of what's left of my social life.
    Perfect ketosis means no alcohol, no family diner, no restaurants... No way !!
    ... Unless you decide to be a pain in the ass for the rest of your life !!
    Reply: #98
  23. Great testing! When you say less protein & more fat, how much of each should be consumed daily approximately?
  24. Iulia
    "Perfect ketosis means no alcohol, no family diner, no restaurants... No way !!
    ... Unless you decide to be a pain in the ass for the rest of your life !!"

    Does anyone force you to be in perfect ketosis or in ketosis at all? Eat what you want! Perfect is not for everybody.

    "Dayspring in case you may be unaware is no Taubes critic...."
    Do you even know how many high-authority doctors and professors there are out there? And do you know how often two best professors in one and the same field have diametrally different view on their subject and, moreover, think that the other one is just seriously mistaken? Just pick a scientific subject and read a few articles on that, and you will be confused and splitted in half in no time. What is clear for me in all this low carb is that starches and sugar don't make any good for my body although I never thought I could even survive without them. If you think your body needs this amount of carbohydrates you consume today and you feel good of it - why do you even bother spending so much time to disprove LCHF diet? Let your jungle of evidence convince you once and for all that LCHF is not for you. And not either for a whole lots for other people.

  25. FrankG
    Why are people so fascinated with Jimmy Moore's health? Mind your own business I say -- yes he (like Doctor Andreas here ) is open enough to share the findings of personal experimentation on a blog but that does not mean it applies the same way to you, me, or anybody else. Jimmy has troubles of his own and I have no intention of adding to them by dissecting his every move :-)

    Meantime I stay focused on the general principles here and as Iuli has eloquently already said above "What is clear for me in all this low carb is that starches and sugar don't make any good for my body..." I agree in principle but to each their own: find your own level of what works for you.

    If you must focus on Lipoproteins consider that much of what we already think we know (questionable and controversial as it is) is based on a population who are ADDICTED to sugars and refined starches. Take those out of the picture and do we really have any clue as to what the "proper" numbers are anymore? By all means err on the side of the conservative establishment and assume they are right OR take a broader approach and consider that humans got on just fine thanks, for all the while we were NOT eating as advised by the USDA.. whose role after all, is to safeguard and promote USA food production and sales. Personally I was gratified at a recent appointment with a Lipdologist who agreed with me that my high HLD-C and low Triglycerides trumped whatever my LDL-C numbers were. You might also be interested to read the WHO guidelines in regards the diagnosis of Metabolic Syndrome.. they also list values for HDL-C and Trigs but make no mention of LDL-C... curiouser and curiouser...

    And a note to Flognarde on social acceptability: do you remember when everyone used to light up cigarettes (cigars, pipes) at the dinner table, or on an airplane, or in a business meeting?

    Reply: #27
  26. paleozeta
    hello andreas, ( can i?)
    i have been eating lchf for over 6 months and i feel great. there is one question i would like to ask you though.
    i need to have an extra 2 teaspoon of sea salt ( alternatively some NaHCO3 ) to balance my sodium intake otherwise i get headaches and nocturnal cramps (from 3 am onward in the lower legs, strangely in the tibial muscles instead of the calves).
    i am a little concerned as i see many studies indicate salt as primary cause for stomach cancer.
    on the other hand i do not eat any cured meat ( nitrites and nitrates )so my average intake of salt is medium/low.
    did you supplement with extra salt? what is your take on the above?
    ps. i have been retaining water lately. can it be related to low carb lifestyle?
  27. Flognarde
    My main point was to say it is somehow dangerous to promote an extreme diet that is nearly impossible to stick to in the long term.
    I repeat that eating a very low carb, low protein, and very high fat present a high risk of turning into an obsession, as many other eating desorders. regardless of it's health vertues.
    And, yes I maintain the high risk of social exclusion !!
    Reply: #28
  28. FrankG
    You may note that the title of this post is "Final Report: Two Months of Strict LCHF and Ketone Monitoring"

    Shortly followed by...
    "Note: This experiment was done six months ago..."

    What exactly about that leads you to think that this "extreme diet" is being recommended "in the long term" ..?

  29. PattiB
    Great experiment, thank you for posting Doc! I have started to use a ketone meter and I had similar results when falling off the LC wagon for a bit. I went from LOW to 2.3 (in the morning) within about 4 days. I also found that the 4 lbs of weight I put on while eating carbs for a few days quickly disappeared as ketosis returned.

    I use LCHF to control my blood sugar - for some of us, it is a long term solution if we want to stay off medications and control diabetes. I go to dinner, I do plenty of social things - I don't feel deprived. It just takes some planning and some thought ahead of time.

    Wish I could find a physician who would work with me on this way of eating - it's so frustrating to be faced with so much mis-information from the medical professionals that I have to trust my health in!

  30. yuma
    Great experiment Dr. Eenfeldt.

    I'm happy to see that you can bounce back from all those carbs, including a pizza which I would never dream of eating in one sitting.

    It's clear to me that it's not impossible to re-establish NK should you have a slight (in your case very large) deviation.

    Thanks for conducting and sharing your experiment with us.

  31. yuma
    Flogard and NS, if you are so convinced that LCHF is bad or difficult for you, the solution is simply. EAT ALL THE CARBS THAT YOU WANT.

    With that being said, why do you bother coming here to criticize LCHF? Why focus on Jimmy Moore and not the doctor or Mark Sisson, for example?

    Is your life mission to save the world from LCHF?

    Does anybody need to hear you to be saved from LCHF?

    Is anybody compelled against his or her will to adopt LCHF?

    How will your life be affected from me adopting LCHF?

    Did you have a spiritual epiphany that gave you an inner unrest to proselytize against LCHF?

    Did your spiritual epiphany compelled you to declare Jihad on LCHF?

    Couldn't your time be better spent in some lucrative pursuit rather than attack LCHF?

    Are you a shill for Big Agra, Big Pharma, the AMA and USDA?

    I hate baseball but I would never waste my time going to a baseball site to bash the sport. Why? Because I would look foolish!

    Can you see how foolish you look?

    Reply: #32
  32. Flognarde
    You are insane !!
    If you were able to read me, you would have understood I am actually following an LCHF diet !!
    I was just concern about the its extreme form as experimented; optimal ketosis state !!
    Getting rid of almost all carbs is just impossible to sustain in the real world in the long term.
  33. Terry
    Doc, maybe I missed it, but have you changed your diet back to your previous less-strict LCHF or have you stayed closer to the VLC, lower protein levels needed to maintain optimal ketosis?

    Other than the weight loss and waistline reduction, were there any health or performance benefits that you noted? Any negatives?

    (Pizza and pasta! Ouch! WOW!)

  34. Galina L.
    Why somebody claims that LCarbing means no eating out, no family dinner, no life? I have no problem at all while my family do not eat LC food. Just imagine doing it following "food reward" principals - that would mean cooking separately. Skipping sugary and starchy components is so easy! Cakes come at the end of dinner when I am already full with meat, fat and veggies. I eat such way since 2007.
  35. Flognarde
    You don't get the point !! Or you don't know what very strict ketosis diet is about !!
    it goes much further than the common lchf.
  36. Archie Robertson

    Also, it has been eight years of this and still he is obese! Either he isn't eating the way he says he is eating (which I don't believe) or there is something wrong with the diet.

    I've just checked up… Jimmy is 6'3", or 1m90.5. On 19th March he weighed 230 lb, or 104.5 kg. This gives him a BMI of 28.8, below the "obese" range.
    In point of fact, as well as being big-boned, he is also very muscular, so he's probably not even "overweight" except by the crazy BMI standard.

  37. Galina L.
    I follow a LC diet first of all to control my neurological disorder, it is a strict ketogenic diet during times when it is more possibility for me to feel worse (during certain phases of menstrual cycle, when travel, when stress is high...) , so I know what it takes to be in ketosis.
    Reply: #38
  38. Flognarde
    Wich means you should know the differences between your diet and the basic recommandations of the LCHF diet!
  39. Galina L.
    Yes, I know the difference, I also realized during the years of following such way of eating that people fluctuate within boundaries, going striker when it is necessary, and relaxing when it is reasonable. When I have to be in ketosis but there is some event that includes eating, I have just one meal a day, I had enough time to figure out how to do what I have to do. .
    Reply: #40
  40. Flognarde
    Which leads us to my question and my worries: how does this effect your social life?
  41. Galina L.
    It doesn't. My friends know I follow my diet for a reason that they don't have, so it doesn't feel judgmental for them, I cook for my family meat/veggies/starch side-dish, skip that carby side-dish myself. There is enough LC choices in restaurants and fast-food places, while on vocation, there are mostly buffets where I can choose anything.. I declined a birthday cake couple times during all that years, In my home I use very good LC recipes like cheese cake and hazelnut layered cake with sugar substitute for occasions. On couple occasions I ate some not appropriate food while visiting people because I felt it would be rude to do over-wise. I follow that diet for more than 5 years, I wouldn't manage long-term if it were hard.
  42. FrankG
    Flognarde YOU still seem to be missing the point that this was (is and always has been) a short-term experiment and is not being promoted as a long-term solution... your repeated "but it's not safe nor sustainable in the long run" is what I would call a straw-man argument... it has no basis in the reality of what is being discussed here.

    As for your social concerns: I wonder if you have ever had a vegan, or vegetarian friend, or acquaintance over for dinner? How about someone with Coeliac disease, a nut allergy, religious, or ethical rules about what they can and cannot eat? Why is this any different?

    I see that you are eating LCHF so how do you respond when folks say "but surely it can't be good to cut out an whole food group"..? I respond by saying "where were you for the last several decades during which we have been admonished to avoid fat?!?"

    Why is an LCHF diet -- even if taken to an extreme -- seen as somehow "different" from any other way of eating and judged by different rules?

  43. Eric Anderson
    I am now tracking my ketones with blood and urine.
    As I eat every other day my ketones stay in ketosid. I am surprised the levels are higher on my eat day. ((Maybe something has to be producing the ketones above body fat burn.

    A few times my blood sugar has spiked to 150 BUT i have stayed in ketosis range. Why I am not sure.

    For me a Modified Fast with Ketogenic LCHF works and keeps me from hunger.

    The more fat the better. Added Coconut oil
    Restric or aim for 378 calories from protein and 378 calories from Carbs or less on my eating day. The rest is fat

    PS my weieight is 243 and dropping from 350 last year

    Reply: #99
  44. paleozeta
    @Flognarde;@Galina L

    please, exchange email address and do your private discussion elsewhere

  45. PattiP
    Thanks for posting your experiment results.

    I have been on a VLCHF diet since mis-September. I'm a 61 year old female, and the weight loss has been slow, but I have happily lost 10 pounds after years of steady, small weight gain which added up to me being 30 pounds over weight. I had lost about 5 pounds prior to September by cutting out grains, but not going below 50 g. of carbs a day. For me at this stage of life, I seem to need to keep the carbs extremely low.

    For a former carb addict, I thought this would be extremely difficult, but I have found it to be very easy and tasty. It is very doable, even when traveling. In fact, I had a two week trip in January and lost a few pounds during that time. I eat a small portion of meat or eggs, a lot of green vegetables, and plenty of butter and coconut oil and snack on a few high fat nuts if I need to. We occasionally have berries or other fruit in small amounts with plenty of cream.

    This is not a diet for me, but a permanent eating plan. I am finally near a healthy weight. I hope to lose more, but if I don't, I'm content with where I am. I feel great, have much better energy than previously, don't want the bloat and post-prandial hypoglycemia I used to get after a carbs meal.

  46. Monique
    Hi Andreas,
    I love your blogs and thank you very much for them. I've been on a lchf diet for the past 6 months or more and initially found it fantastic, no hunger, real food, and I lost 6kg over a 3-4 month period (64kg to 58kg). I did unfortunately gain some of this back but I think i was getting a bit too comfortable with my success and my diet was becoming a bit relaxed. Also I have been running consistently (5-6 days a week) at a somewhat regular pace, I've researched this and found it no to be the best form of exercise for weight loss or general physical improvement as it can increase cortisol. Anyway a couple of theories there as to why some of the weight came back on (would be interested to hear your thoughts). Finally to my main point - I'm trying to achieve optimal ketosis as the weight isn't coming off as easily as before and my question is - does small amounts of honey bring you out of ketosis? By small amounts I mean 1/2 teaspoon serve, max 1 per day. And the honey is raw organic (probably not much difference for ketosis but I know it's better for you). Thanks in advance!
  47. Sophie
    Monique:

    I am also losing weight VERY slowly, but steadily (despite travelling extensively and occasionally cheating). My conclusion is that even the slightest amount of sugar or carbs will slow down the weight loss. You said it yourself: you are not following it closely, and I suspect you do more than eating a bit of honey here and there. My conclusion from 6 months on LCHF: the slightest cheat makes a difference, and this dramatic change in my diet only moderately changed my body, so I have to adhere strictly.

    Honey: Your body doesnt care at all about where the sugar you eat came from. honey, cane sugar, fruit, candy, it's just sugar to your body and will be processed the same and trigger the same insulin response. Somehow people often think that honey and sugar are different because honey is made by bees, but no.

    Running: what makes exercise effective in losing weight is when your body has to push out of its comfort zone to accommodate the effort you require from it. If you run for 30 minutes at a steady pace, your body will find a way of becoming efficient at providing effort, thus lessening the weight loss effect. This is why interval training is often recommended for weight loss, if you are not endurance training.

    I have broken plateaus by tweaking my diet slightly, and making small adjustments (skipping breakfast, cutting out dairy, adding coconut, eating bone broth before meals, etc.). It is a long process. The less you weigh, the less calories you need so you need to constantly watch what goes into your mouth. I also found that eating the same thing everyday from stretches at a time prevents me from overeating or eating for entertainment.

    Also, read up on coconut oil, and maybe increase your fat intake. If done right, this should allow you to eat much less and maintain your energy.

  48. Keto
    RE: "After getting my blood ketone meter I’ve eaten a stricter LCHF diet than I usually do. More fat, less carbs. No bread, no potatoes, pasta, rice or fruit. Instead I’ve eaten meat, fish, vegetables, egg and extra large amounts of high-fat sauces and butter. In the mornings coffee with plenty of butter/coconut fat in it. I’ve occasionally cheated with some nuts, root vegetables, berries, cream and a little wine."

    Andreas thanks for an awesome site and lots of info across the various youtube vids, cruises & symposiums. Could you provide some detail RE: how different this was for you in comparison to your 'usual' daily diet?

    E.G. typical breakfast/lunch/dinner in "Strict LCHF/" vs. your usual "more liberal LCHF" breakfast/lunch/dinner.

    It would be awesome to see what tweaks in your already great LCHF diet did to your bodycomposition ("lost a total of 4.5kgs (almost 10 pounds) and a whopping 7cms (over 2.5 inches) around my waist")

    It'd be so helpful for someone already quite lean & wanting to get leaner (e.g. "make weight" in martial arts or 'losing the last "stubborn" 10 lbs).

    Thanking you so much!

  49. Madada
    Can you please be more exact on "not too much protein, and a lot of fat", how much protein is too much, to inhibit the Keto-adaption, and much is too low? How much should be consumed in one meal?
    Would love some infos on that, maybe you can list a day of what you ate, with calories/macros?
    So much questions, sorry, im just very curious!
1 2 3

Leave a reply

Reply to comment #0 by

Older posts