‘The Magic Pill’ – A Documentary

 

On April 2, 2018 I started a very strict ketogenic diet. The main reason was not to lose weight.

It was to prevent what seemed to be the onset of diabetes.

Mom, Dad, Sis, and Bro all got it – my siblings got in their 40s. I didn’t, maybe because I’ve been trying at least to maintain a low carb diet since the early 2000s, but at the beginning of my 50s that number began to climb toward a fasting number of 125 – the definition of diabetes. I began taking metformin and got the number to go down.

That was a few years ago.

Fast-forward to 2018.

While never having diabetes, I spent my own money monitoring it. I began finding that fasting number beginning to come close to 125 – and sometimes leaping into the 140s. i would measure throughout the day and many times it remained elevated.

Because of my family history this set off alarm bells.

On April 2 I began a strict keto diet and have maintained it since. I’m down about 13 pounds, which is a nice side effect, but it wasn’t the focus this time.

Within 2 weeks my blood glucose went down between 20 and 40 points. At certain parts of the day it even goes into the low 80s.

I stopped the metformin about a week ago – and my blood glucose is fine – still touching the 80s during the day.

I eat mainly pastured butter and fatty meat, and zero carbs except for green leafy vegetables and stuff like asparagus, pickles, kimchee, sauerkraut, celery, cabbage – the very low carb veggies.

What has exasperated me in some of the chatter in Vegan circles is an absolutism in their chosen path – like there’s no other way to good health. Being a Vegan is *a* path – and a path with heart – but it’s not the only path. I am not here to say ‘I’m right and they’re wrong’ – I don’t see this as a zero-sum game. And you might notice so far my trademarked snark absent. I do that as sport, though sometime people do get hurt – which is never my intention. I’m being serious here.

What I have envied in the Vegan approach is a spiritual aspect – keto / Atkins – whatever you call it – has always been a Yin without the Yang to me. I’ve buried my nose in the science and found it plausible enough – and my personal experience corroborating it – that I have a scientific belief – but I found it spiritually empty and so my journey to become a ‘Cranky Buddha’ did not fit with my diet.

Now I feel I’ve found the Yang in ‘The Magic Pill’. The documentary shows people experimenting with a keto diet of whole foods and eliminating insulin to treat their Diabetes, eliminating chronic asthma, lessening the symptoms of Autism in 2 children, dramatically reducing epileptic seizures in one child, and appearing to lessen symptoms of early dementia in one woman.

But that’s not the point. I knew these were outcomes reported on a ketogenic diet that are being investigated.

Where I found my Yang was in the last half-hour. In there it shows how we have perverted our natures and ourselves through agriculture – and it does so elegantly.

We have paid the price in chronic health conditions almost unseen before the 20th Century because we have worked against the natural order of nature.

I’m not quite there yet myself, but I believe I an heading in the right direction – and this documentary lights the way in that it frames the keto experience as a natural expression of our humanness. The science behind Keto is attempting to catch up with what Humankind has known for tens of thousands of generations – except for the most recent where we have lost our way.

If you’re a Vegan, I still encourage you to watch. Maybe afterward you can check out the Facebook group ‘Vegan Keto Made Simple’. You won’t find a nicer group of folks on Facebook – I guarantee you.

For you folks either on a low carb / keto diet or doing your research, you shouldn’t miss it either.

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Keto Dining at McDonald’s

Is it right to call the consumption of food at McDonald’s ‘dining’? Is it right to even MENTION the ‘M-Word’ in case some of you are triggered? Might this post be seen as encouraging eating there?

The answers are: no, yes, maybe – but not intentionally.

Let’s face it: if you are traveling, or for some other reason are unable to get your hands on some real food, and your only option is a local McDonald’s – because, let’s face it, there always *is* a local McDonald’s – then knowing there are keto options might just save your bacon (get it?).

Remember though hacking McDonald’s will be hard because the staff – God bless their souls – are not usually accustomed to truly oddball orders. Yes – it is oddball, and yes – you are an oddball for being on a keto diet. Get over it.

So at this point you might be asking yourself: ‘well, how am I supposed to know what to order?’.

Glad you asked.

McDonald’s – in their quest to market ‘America’s Favorite Crap Food(R)’ to everyone regardless of their preferences, has put together a nifty nutrition information gizmo on their website.

You can check it out here: https://www.mcdonalds.com/us/en-us/about-our-food/nutrition-calculator.html.

So for instance, let’s take the Big Mac. 540 calories, 28 grams of fat, 46 grams of carbs, and 25 grams of protein. 46 grams of carbs?!? Ugh. No way.

However, using the tool to remove the 3 buns that make up a Big Mac and it’s an entirely different meal: 330 calories, 25 grams of fat, 7 grams of carbs, and 18 grams of protein.

That can work. Now the problem is: how do they serve this? with a little thinking, they could place the cheese between the patties, but structurally, it might just fall apart. Best to ask for the ingredients in a salad bowl and ask for utensils.

For the Sausage McMuffin with Cheese – my fave – the numbers are even better when you skip the muffin. 340 calories, 29 grams of fat, 3 grams of carbs, and 16 grams of protein. If you can get them to put the cheese between the egg and the sausage patty, you can probably eat it out of the wrapper without too much fuss.

The Bacon, Egg & Cheese McGriddles® also fare well without the bun. 180 calories, 12 grams of fat, 4 grams of carbs, and 14 grams of protein. This might be another one to eat in a bowl, however.

If you want to avoid the complication of asking for modifications – and I understand that patiently explaining to the counter staff that to properly assemby your Egg McMuffin without the muffin you want your slice of cheese *between* the egg and the sausage, then put on the wrapper while people are behind you impatiently watch this scene unfold, the Bacon Ranch Grilled Chicken Salad does not seem all that bad. 320 calories, 19 grams of fat, 9 grams of carbs, and 42 grams of protein. A bit high on the protein and also on the carbs, but some of us could manage it.

Oddly enough, the chicken and salads seem more of a problem than the burgers. Just too much protein from the chicken.

Again, I’m not saying you should be eating this stuff as part of a diet to promote overall health, but if you’re stuck in a food desert and McDonald’s is the only choice, it is not impossible to maintain your keto diet without starving to death.

I’m not even going to venture into the drinks. I am of the belief that it’s a toss-up as to whether you’ll actually get diet soda when you order one or if they’ll mix it up with the sugared variety. Black coffee with a little half-and-half or a bottle of water is all I’d be comfortable with – but play around with the nutrition gizmo and maybe you’ll find a hidden gem.

 

 

 

 

 

 

 

 

 

 

 

 

 

Chicken Broccolli Casserole with Cheese

I whipped this up last night with ingredients I found in the house.

  • 5-6 IQF (Individually Quick Frozen) chicken breasts
  • Trader Joe’s 21 Seasoning Salute
  • 3 cups shredded Jarlsberg cheese
  • 1 bag frozen broccoli florets
  • 4 tablespoons butter
  • 1 teaspoon cayenne pepper

In my convection oven, I cooked the chicken for about 20 minutes while defrosting the broccoli for about 8 minutes in the microwave. I then cut up the chicken with kitchen scissors, gave it a healthy coating of the seasoning mix. After a few minutes, in went the broccoli while I shredded the cheese with a cheese grater.

After mixing and cooking a few more minutes, the mixture went into the casserole dish and I then covered the entire top with a lot of cheese. When done I sprinkled the top with paprika more for color than anything and put it in a 350 degree oven for 20 minutes.

I had some for dinner – it was pretty good. The cheese was more hard than gooey, and maybe the cayenne pepper was a bit too much, but I ate it and enjoyed. Trader Joe’s @1 Salute seasoning is a handy blend of seasonings for those of us clueless at the sight of a spice rack.

What surprised me was the family also enjoyed it. “It’s actually pretty good.” was one comment – which shows both the typical expectations of my low carb cooking as well as the review of this particular dish in comparison.

I’d say it’s a keeper and I’ll be making it again.

PF Chang’s Menu Sorted by Net Carb Count for 2016

IMPORTANT – PF Chang’s has updated their menu -and I’ve updated my post. Check out the updated menu at https://lowcarbconfidential.com/2018/05/20/pf-changs-menu-sorted-by-net-carb-count-for-may-2018/

In 2007 I put up a post – Low Carb Dining at PF Chang’s – that is now way out of date as they have reformulated their menu since then. As we have one nearby, we frequent it often. We love their stuff.

I haven’t been watching my carb count much in maybe the 6 months prior to Christmas. I need a little refresher on what is an acceptable meal for me at the place – and what isn’t (psst! – avoid the gluten free fried rice combo!).

I hope PF Chang’s doesn’t mind me lifting their nutrition info web page and reformatting it fo us low carb folks- I wouldn’t think so because I’m making it easier for low carb dieters to enjoy a meal with friends at their restaurant.

Yeah – all this info is on their site but I included net carbs and sorted it to make finding the low carb items on their 100+ item menu easier. As I mess with data In Real Life every day, this stuff is probably more easy for me than for a lot of folks, so I thought I’d share.

 

Menu Item Calories Fat (g) Saturated Fat (g) Sodium (mg) Carbs (g) Dietary Fiber (g) Net Carbs (g) Protein (g)
Crispy Green Bean Sauce 2 oz 310 33 4.5 590 3 0 3 0
Spinach with Garlic — Small 120 8 1 400 8 4 4 6
GF Spinach with Garlic — Small 120 8 1 400 8 4 4 6
Shanghai Cucumbers — Small 70 3 0 1270 7 3 4 4
GF Shanghai Cucumbers — Small 70 3 0 1460 7 3 4 6
Spinach with Garlic — Large 160 9 1.5 790 15 9 6 12
GF Spinach with Garlic — Large 160 9 1.5 790 15 9 6 12
GF Shanghai Cucumbers — Large 140 6 1 2920 13 7 6 12
Chicken Satay 250 10 4 240 7 1 6 30
Baby Buddha’s Feast Steamed 60 0 0 50 12 5 7 4
GF Baby Buddha’s Feast Steamed 60 0 0 50 12 5 7 4
Rice Wine Shrimp 430 11 1.5 1420 9 2 7 66
Jicama Lobster Tacos 400 35 11 750 9 2 7 12
Mixed Green Salad with Lime Vinaigrette 90 6 1 55 9 2 7 1
Wonton Soup — cup 60 1 0 730 8 1 7 4
Shanghai Cucumbers — Large 130 6 1 2540 14 6 8 9
Egg Drop Soup — cup 50 2 0 600 8 0 8 1
GF Egg Drop Soup — cup 60 2.5 0 590 8 0 8 1
Sichuan-Style Asparagus — Small 90 4 0.5 1200 11 2 9 3
Asian Grilled Salmon* 610 35 5 1460 17 7 10 56
Hot & Sour Soup — cup 80 2.5 0.5 1750 11 1 10 5
Oolong Chilean Sea Bass* 560 38 9 2240 10 0 10 43
House-Made Egg Roll Sauce 2 oz 70 1.5 0 95 13 1 12 1
Salt & Pepper Prawns Sauce 2oz 70 1.5 0 680 13 1 12 2
Edamame 400 17 2.5 1960 25 12 13 37
Shishito Peppers 150 8 1.5 1760 18 5 13 2
Jicama Kung Pao Chicken Tacos 370 24 3.5 760 17 4 13 21
GF Buddha’s Feast (Steamed) 110 0.5 0 80 22 8 14 8
Kalbi Steak 590 36 9 830 19 5 14 49
Spicy Green Beans — Small 150 8 1 1300 19 5 14 4
Hong Kong Style Sea Bass* 520 38 8 1820 18 4 14 27
Ahi Tartare with Avocado* 320 14 2 530 17 3 14 29
Shrimp with Lobster Sauce* 360 18 3.5 2700 19 3 16 29
Ahi Tartare with Avocado * 450 26 3.5 630 26 9 17 28
Baby Buddha’s Feast Stir Fried 180 8 1 1610 22 5 17 6
Orange Ginger Edamame 440 19 3 4260 31 13 18 37
Dynamite Shrimp 370 30 4 710 19 1 18 5
GF Shrimp with Lobster Sauce* 480 26 5 3010 23 4 19 40
Banana Leaf Rockfish 460 20 9 1560 24 4 20 43
Shrimp Dumplings Pan Fried (4) with sauce 190 6 1 1250 22 2 20 12
Sake Salmon* 780 53 8 1510 27 6 21 47
Jicama Pork Tacos 320 19 4 980 24 3 21 16
Buddha’s Feast — Steamed 260 4 0 300 32 10 22 26
Pork Dumplings Pan Fried (4) with sauce 270 12 3.5 720 25 3 22 15
Sichuan-Style Asparagus — Large 220 8 1.5 2400 30 7 23 9
Pepper Steak 660 37 8 3210 26 3 23 57
GF Pepper Steak 660 38 8 3270 27 3 24 52
Shrimp Dumplings Steamed (4) with sauce 180 3 0 600 24 0 24 12
Seared Ahi Salad* 700 55 8 1490 30 5 25 24
Vegetable Spring Rolls Sauce 2 oz 100 0 0 670 26 1 25 0
Pork Dumplings Steamed (4) with sauce 250 10 1.5 620 25 0 25 11
Kaleidoscope Roll * 280 10 1.5 730 31 5 26 14
Spicy Green Beans — Large 240 8 1.5 2600 38 10 28 9
Crab Wontons (4) with sauce 470 37 8 630 28 0 28 5
Chang’s Kung Pao Shrimp 780 51 8 2790 45 16 29 37
Beef with Broccoli 670 35 8 3260 33 4 29 56
Ginger Chicken with Broccoli 460 10 2 2320 38 8 30 53
Salt & Pepper Prawns 590 30 3.5 2630 34 4 30 48
Mongolian Beef 720 39 9 2700 31 1 30 61
Handmade Dumplings Shrimp — Pan-Fried with sauce 300 11 2 2000 34 3 31 17
GF Ginger Chicken with Broccoli 510 14 2.5 2510 40 8 32 60
Vegetarian Lettuce Wraps 610 36 4.5 2300 39 7 32 25
Wonton Soup — bowl 250 3.5 2 3360 37 5 32 19
GF Mongolian Beef 780 44 10 2900 33 1 32 62
Kid’s Sweet & Sour Chicken 300 11 1.5 400 32 0 32 17
GF Beef with Broccoli 690 36 8 3430 40 7 33 55
GF Chang’s Chicken Lettuce Wraps 530 26 6 3030 39 6 33 34
Korean Steak Bulgogi* 800 30 9 1780 38 5 33 91
Chang’s Kung Pao Combo 830 49 7 2750 46 12 34 50
Handmade Dumplings Pork — Pan-Fried with sauce 420 20 5 1200 39 5 34 23
House-Made Egg Rolls (2) 280 10 2 1210 37 3 34 9
Vegetable Spring Rolls (2) 210 5 1 860 37 2 35 3
Coconut Curry Vegetables 1050 77 24 1220 47 11 36 43
GF Coconut Curry Vegetables 1050 77 24 1220 47 11 36 43
Chang’s Kung Pao Scallops 830 48 7 2600 44 8 36 56
Shaking Beef 800 49 18 2940 42 5 37 47
GF Shaking Beef 800 49 18 2930 42 5 37 47
Handmade Dumplings Shrimp — Steamed with sauce 290 6 0.5 1030 37 0 37 18
Lobster Avocado Roll * 410 19 2.5 740 46 8 38 14
Ma Po Tofu 1030 70 13 3780 44 6 38 60
Hunan-Style Hot Fish* 650 32 4.5 2910 42 4 38 50
Handmade Dumplings Pork — Steamed with sauce 390 17 2.5 1050 39 1 38 17
Chang’s Chicken Lettuce Wraps 530 24 6 2090 47 8 39 32
Almond & Cashew Chicken 640 25 4 3780 46 7 39 61
Northern-Style Spare Ribs 1120 63 18 3070 41 2 39 97
Egg Drop Soup — bowl 260 9 1.5 2900 39 0 39 5
GF Egg Drop Soup — bowl 290 12 2.5 2880 39 0 39 6
Stir-Fried Eggplant 1010 88 13 3790 50 9 41 7
Saigon Summer Rolls 370 15 2.5 790 45 4 41 12
Spicy Tuna Roll * 280 3 0 930 45 4 41 17
Buddha’s Feast — Stir-Fried 420 12 1 3440 52 10 42 29
Kid’s Chicken Lo Mein 340 11 1.5 1590 45 2 43 16
Hand-Folded Crab Wontons 700 55 12 930 44 1 43 8
Hot & Sour Soup — bowl 380 11 3 7980 48 4 44 22
Sichuan Chili-Garlic Chicken 1290 88 15 2180 51 6 45 66
Citrus Chicken Teriyaki 710 25 6 2320 50 5 45 67
Handmade Dumplings Vegetable — Pan-Fried with sauce 320 8 1.5 1050 50 5 45 11
Rainbow Quinoa — Small 300 5 0.5 700 52 6 46 11
Cantonese-Style Lemon Chicken 750 37 7 1140 47 1 46 53
GF Cantonese-Style Lemon Chicken 750 37 7 1140 47 1 46 53
Steamed Korean BBQ Chicken 580 24 4 1400 53 6 47 50
Dynamite Scallop Roll * 400 12 1.5 1190 52 5 47 20
Vegetable Spring Rolls (4) 330 11 1.5 1090 50 3 47 6
Chang’s Kung Pao Chicken 1070 64 10 2410 56 8 48 70
California Roll 340 9 1 1140 54 5 49 13
Lemongrass Prawn & Papaya Salad* 640 26 3.5 2980 60 10 50 35
Beef à la Sichuan 680 32 7 2820 54 4 50 47
GF Beef à la Sichuan 720 34 7 2980 56 4 52 48
Handmade Dumplings Vegetable — Steamed with sauce 310 6 0.5 990 54 1 53 9
Chang’s Chinese Chicken Salad 620 27 4 2270 66 11 55 30
Crispy Green Beans (no sauce) 760 55 8 520 63 7 56 7
Kid’s Honey Chicken 410 11 1.5 650 56 0 56 17
Pepper Crusted Steak Frites* 1860 128 52 2880 77 17 60 100
Walnut Shrimp with Melon* 1380 104 16 1830 74 14 60 39
Thai Steak & Noodle Salad 790 43 10 1990 70 10 60 38
GF Flourless Chocolate Dome 570 33 23 280 66 5 61 6
Brown Rice 6 oz 310 2 0 5 66 4 62 6
Orange Peel Shrimp 660 28 4.5 1950 79 16 63 27
Chang’s BBQ Spare Ribs 1230 64 18 3750 67 3 64 98
Korean BBQ Chicken Stir-Fry 870 44 7 1400 70 5 65 60
Salt & Pepper Calamari 710 37 4 1860 68 2 66 26
White Rice 6 oz 300 1 0 5 68 1 67 7
Kale & Quinoa Yogurt Dip served with Sesame Salt Wonton Chips 650 27 4 1570 77 9 68 19
House-Made Egg Rolls (4) 560 20 4 2420 75 7 68 18
Handmade Butternut Squash Dumplings 1110 86 53 2980 72 4 68 12
Chang’s Chicken Noodle Soup — bowl 620 22 3.5 2720 74 4 70 33
Rainbow Quinoa — Large 470 8 1 1190 82 9 73 17
Chang’s Spicy Chicken 820 34 6 1810 73 0 73 59
GF Chang’s Fried Rice (6 oz without Protein) 460 11 2.5 820 76 2 74 16
Sesame Chicken 890 35 6 2250 82 6 76 66
Orange Peel Chicken 980 42 7 1560 87 8 79 67
Crispy Caramel Chicken Wings 1530 115 23 1930 82 3 79 41
Sweet & Sour Chicken 770 32 4.5 760 85 2 83 40
Vegetable Lo Mein 490 6 0.5 2870 94 6 88 19
Vegetable Lo Mein 490 6 0.5 2870 94 6 88 19
Lo Mein Vegetable 490 6 0.5 2870 94 6 88 19
Lo Mein Shrimp 610 13 2 3150 96 6 90 29
Lo Mein Chicken 710 18 2.5 3040 98 7 91 42
Lo Mein Beef 720 22 4 3180 97 6 91 40
Sweet & Sour Pork 710 25 6 1460 94 3 91 30
Chang’s Lobster Rice 1010 48 14 2120 98 5 93 43
Orange Peel Beef 1130 60 12 1960 108 14 94 44
Lo Mein Pork 760 25 5 3130 100 6 94 37
Lo Mein Combo 880 31 6 3400 101 6 95 55
Kid’s Chicken Fried Rice 610 15 3 1020 98 2 96 25
GF Singapore Street Noodles 710 13 2 1720 105 8 97 21
GF Chang’s Spicy Chicken 710 13 2 1720 105 8 97 21
GF Kid’s Chicken Fried Rice 580 10 2 1120 99 2 97 26
Apple Chai Cobbler 620 22 16 320 101 2 99 7
Crispy Honey Shrimp 760 28 4 1320 108 2 106 13
Crispy Honey Chicken 1140 49 7 1270 114 1 113 57
Chang’s Quinoa Fried Rice Shrimp* 940 27 4.5 3090 130 15 115 47
Chang’s Quinoa Fried Rice Beef* 1050 36 7 3120 129 14 115 56
Singapore Street Noodles 920 21 3.5 2750 127 11 116 29
Chang’s Quinoa Fried Rice Chicken* 1040 32 5 2980 132 15 117 60
Chang’s Quinoa Fried Rice Combo 1230 45 9 3200 134 15 119 73
Chang’s Quinoa Fried Rice Pork* 1080 38 8 3060 133 14 119 55
Chang’s Quinoa Fried Rice Vegetables 990 31 5 2820 144 19 125 38
Garlic Noodles 720 11 1 2990 136 5 131 23
Pad Thai Chicken* 1160 30 5 3720 153 11 142 45
Pad Thai Shrimp* 1070 26 4.5 3840 152 10 142 33
Pad Thai Combo* 1110 28 5 3780 153 10 143 39
Chang’s Fried Rice Combo* 1210 36 8 2440 157 4 153 62
GF Chang’s Fried Rice Vegetable* 980 21 4 2070 168 9 159 28
Chang’s Fried Rice Vegetable 980 22 4 2150 169 9 160 26
Chang’s Fried Rice Shrimp* 1140 21 3.5 2160 204 6 198 44
GF Chang’s Fried Rice Beef* 1220 26 5 2380 204 6 198 51
Chang’s Fried Rice Beef* 1240 28 6 2180 203 5 198 53
GF Chang’s Fried Rice Chicken* 1210 22 4 2240 206 7 199 54
GF Chang’s Fried Rice Shrimp* 1120 18 3 2350 205 6 199 41
Chang’s Fried Rice Chicken* 1240 25 4.5 2050 206 6 200 57
GF Chang’s Fried Rice Pork* 1260 29 6 2330 208 6 202 49
Chang’s Fried Rice Pork* 1370 41 8 2130 207 5 202 51
GF Chang’s Fried Rice Combo* 1360 33 7 2580 209 6 203 62

Recipe – The Cream Spinach Fat Bomb

Quick and easy to make – and quite good.

I’d better be right about fat being harmless though or I might be in a body bag after this one.

Ingredients:

  • 2 boxes frozen chopped spinach
  • 1 stick salted butter
  • 1/2 box of cream cheese
  • parm cheese (the stuff in the cardboard can)

Directions

Thaw the spinach in the microwave for 10 minutes. It will leak so place the boxes on a plate to catch the leakage.

Once thawed, let stand for 15 minutes at least – it will be too hot to handle the next step.

Now that it’s cooled, use a strainer to squeeze out as much of the excess liquid as possible – but don’t kill yourself over this – good enough is good enough

In a microwave-safe bowl, toss in the spinach, along with a stick of butter and the cream cheese. After about 4 minutes the butter and cream cheese should easily mix into the spinach without fuss and to my surprise got absorbed into the spinach. There were no puddles of butter as I feared.

The taste was good but a little lacking. A healthy sprinkle of the canned parm cheese made it perfect.

It *looked* like ordinary creamed spinach – but we know better. This innocent-looking creamed spinach was a Cheesecake Factory-style Fat Bomb made to look ‘lite’ and ‘healthy’. It was one of those menu items where you’d go: “Oh – I don’t know *how* they can make creamed spinach so tasty!”

Just for the heck of it I ran the numbers for the whole thing in my LoseIt! iPhone App:

  • Calories: 1,408 (1,200 of these calories come from fat)
  • Fat: 135g (81%)
  • Carbs: 37g (10%)
  • Protein: 33g (9%)

I would say that realistically this serves 4 – which means I ate 4 servings in one sitting.

Me and my body need to have a little ‘sit down’ to talk about ‘portion control’ – ya think?

This would be a splendid recipe for a pot luck – and you can look ’em in the eye and say it’s ‘diet’ – though change the subject if they start asking questions about the recipe. Based on the crowd at the New Year’s party I went to, this would have been gone in a flash.

Need I say it? This is safe for a ketogenic diet. In fact, it is *so* safe you might want to dial it back a notch – though this is ideal for people doing a ‘fat fast’ (though you don’t eat as much as I did). It is also vegetarian as long as they are the type that do dairy – there’s so many variants it’s hard to keep track.

A List of Low Carb Ketogenic Foods I’ve Eaten – Day 8

If you’ve been following along so far you’ll have noticed that for the most part I don’t eat ‘meals’ the way normal humans do. I eat when I’m hungry, and, more times than not, improvise. The following are the foods I ate in this past week – not including the foods that are not part of the plan. Part of my point in doing this is to start a list of acceptable foods as well as expand on it. For example: there’s no fish here.

I should update this periodically as a reference for myself when my mind goes blank and I ask myself: what am I going to eat?

The Foods

Meat

  1. Eggs (Eggs are NOT dairy – they are embryonic meat – got it?)
  2. Hot Italian Sausages – from the supermarket. This is in ‘mystery meat’ category – God Know what’s in it
  3. Liverwurst – a nitrate free version
  4. Rib roast – my wife made this. I need to learn to make this myself
  5. Thumann’s hot dogs – I LUV that nitrate flavor.
  6. Roast duck – uncommon. I won’t be eating much of this
  7. Deli roast beef
  8. Pork rinds – a very strange sort of meat – but meat regardless

Dairy

  1. Heavy cream – usually high-quality grass-fed stuff I pay an arm and a leg for
  2. Butter – Same deal as the heavy cream – I try to buy the best
  3. Sour cream
  4. Cream cheese
  5. American cheese – I bought actual real cheese – Andrew & Everett – with a website this bad, their cheese must be good
  6. Cream Fraise – think of a yogurt except it’s 100% fat and 800 calories per container. Pure cultured cream
  7. Parm cheese – the dry stuff in the can

Vegetables 

  1. Onions
  2. Tomatoes
  3. Garlic
  4. Brussels sprouts
  5. Romaine lettuce
  6. Cauliflower

Other Food

  1. Extra virgin olive oil (I hope – there is a lot of counterfeit olive oil out there)
  2. Mayonnaise – The Whole Foods brand is the only one made with cold-pressed canola oil. I’d rather make my own out of olive oil but I’ve had mixed results – sometimes it comes out good, sometimes not. Cold-pressed Canola probably sucks less than any other seed oil, so I use it.
  3. Salt – I use sea salt. No iodine added. I’m waiting for my goiter
  4. Lea & Perrins Steak Sauce
  5. Mustard
  6. Coffee
  7. EZ-Sweetz – pure liquid sucralose. Those packets actually have about 0.6 grams of carbs in them
  8. Lemon juice
  9. Rock Star energy drink

Non-Food Items I stuck in my mouth

  1. Lotrel – blood pressure medication
  2. Metformin – controls blood glucose. Recommended by the ADA for the treatment of pre-diabetes – and I don’t have diabetes though both my siblings had it way before my age and both my parents had it
  3. Align – a probiotic magic potion that I am experimenting with. Does it do anything except line the pockets of the hucksters that created it? Ya got me
  4. Psyllium – a seed husk you mix with water and drink real quick before it turns to slime. It’s a fiber supplement and also a prebiotic – supposedly it’s probiotic food. I used it daily in my first go at low carb so I’m using it again. I buy the organic, coarse flakes at Whole Foods. So if you want to bitch about my diet, don’t bitch about the lack of fiber.
  5. Tums – as needed. I needed a lot when gobbling carbs. The need for them is subsiding

I Started Ketosis in Less Than Two Days With This One Weird Trick

I’m sorry – I couldn’t help myself with that ‘one weird trick’ phrase that’s used as clickbait all over the Internet – but it really *was* one little thing that helped me get into ketosis.

I’ve been doing low carb to varying degrees for a dozen years now and the one thing I noticed in myself is eating enormous amounts of butter always got me into ketosis in record time. Once I’m in ketosis I can throttle back the butter – and the ketosis itself helps with carb cravings.

It’s also motivating to see the keto sticks turn a dark red. Doing this when I come home in the evening is a great motivator to keep me away from the carb-laden ‘kid chow’ that my daughters like.

The problem is *eating* enormous amounts of butter. Don’t get me wrong – I love butter, but the amounts needed to make this trick work was kinda ‘yuck’.

I used to wrap it in roast beef but I’ve grown sick of this trick.

This past week I stumbled across a way to get the amount of butter I need to do the trick – one stick per day – that I actually look forward to having. It’s also simple and takes 5 minutes.

Here’s the trick:

Ingredients:

  • The best butter I can afford. Kerry Gold Irish butter is great, but any ‘pastured’ butter will do. If you were stupid enough to try this you could probably do this with the cheapest stuff that you can find but there’s beneficial substances in the pastured butter – and since you’re going to be getting a massive blast of calories from this, shouldn’t you go upmarket if you can?
  • Chicken broth or chicken stock with sodium. Unless you are salt-sensitive (and I question if such people should go on a ketogenic diet), a ketogenic diet will deplete you of salt. I personally see nothing wrong with salt, but I’m a little nuts and you probably shouldn’t be taking my advice anyway
  • Tamari Soy Sauce. More salt. Tamari soy sauce is gluten-free and I’m experimenting with minimizing my gluten intake just for fun.

So what I do is get a large coffee mug – 16 oz. – and put a half stick of butter in it, then cover with the chicken broth and place in the microwave on high for about 3 minutes. The stick of butter won’t be completely melted, but with a bit of stirring and a minute or two and it will.

I then add the Tamari soy sauce to taste. I like salt so for me that’s at least a teaspoon if not more.

This – to me – tastes pretty darn good. It tastes like a creamy, buttery, chicken soup where the butter does not overpower the chicken and soy sauce flavor.

On day one of my upteenth time tried to restart my low carb diet I had this twice daily. I typically skip breakfast and just have coffee and cream, then have this at lunch time and right before leaving work to help me get past the dozen or so fast food places I pass on my way home that have been my downfall as of late.

To say this is ‘filling’ is an understatement.

By the evening of the second day the keto strips showed I was in full-blown ketosis – and there’s certainly a number of other physical symptoms of starting ketosis that I was feeling that backed up the strips.

My plan at the moment is to stay on a ketogenic diet for as long as I can. I’d like to do 3 months and go back to my doctor and get my bloodwork done. I might mix in intermittent fasting as well. Once your body is used to burning ketones for fuel – and this ‘keto-adaptation’ can take weeks if not months to fully adapt, fasting is way easier because you are not going to be dealing with hypoglycemia like you might coming off a high-carb diet. Your body knows how to mobilize fat as fuel and it just won’t be as much of a struggle.

I *do* feel compelled to state that this is awfully extreme and I don’t recommend ANYONE be as daredevil as I am. I think I’ve become quite the kook and super-duper low carb, high fat diets are not for everyone and have their hazards. Perhaps each post from now on should have a variation of the disclaimer you see on car commercials when you see them do high-speed maneuvers to convince guys in mid-life crisis to buy overpriced sports cars:

Professional stunt dieter – do not attempt this at home.