Anybody have any recommendations for good books/info about keto? I'd like to know more, seems like there's a lot of different info swirling around.
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Anybody have any recommendations for good books/info about keto? I'd like to know more, seems like there's a lot of different info swirling around.
People seem to either like Karl Denninger or think he's a pompous ass, but I found these three posts of his helpful:Quote:
Originally Posted by rondog
Survey View on the Theory
https://market-ticker.org/akcs-www?singlepost=3289664
Macro View on the Theory
https://market-ticker.org/akcs-www?singlepost=3405842
Micro View on the Theory (specifically named foods)
https://market-ticker.org/akcs-www?singlepost=3406845
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Non-Denninger:
Post on veggies:
https://www.ruled.me/best-low-carb-v...etogenic-diet/
Foods in general:
https://ketodietapp.com/Blog/post/20...-Eat-and-Avoid
Pizza recipes!:
https://www.ketoconnect.net/recipe/keto-pizza/
Basic rules I've been following w/ success:
If it once had blood in it or came from something with blood in it = good, except milk (cheese is fine, but not in huge quantities)
If it once grew in the ground and was not processed (i.e., wheat, barley, etc.) it may = good, unless it is a potato or rice
The key thing to understand is it's not about denial so much as what's good for you. Many things which are prima facie tasty and fun, are literally awful for you and killing you.
The denial aspect sets boundaries, but you can play around within that framework to experiment what works best for you all you want.
Chesterton touched on these realities and how to understand limitation in his book Orthodoxy:
Just like adherence to truth, morality, etc. require a rejection of certain things which are "fun", particularly in excessive quantities, so too does adherence to a healthy lifestyle require rejection of the overwhelming amount of sugar disguised as "food", be it a candy bar or "healthy" things like bread and rice.Quote:
To desire action is to desire limitation. In that sense every act is an act of self-sacrifice. When you choose anything, you reject everything else…Every act is an irrevocable selection and exclusion. Just as when you marry one woman you give up all the others, so when you take one course of action you give up all the other courses…It is the existence of this negative or limiting side of will that makes most of the talk of the anarchic will-worshippers little better than nonsense.
Anarchism adjures us to be bold creative artists, and care for no laws or limits. But it is impossible to be an artist and not care for laws and limits. Art is limitation; the essence of every picture is the frame. If you draw a giraffe, you must draw him with a long neck. If, in your bold, creative way, you hold yourself free to draw a giraffee with a short neck, you will really find that you are not free to draw a giraffe. The moment you step into the world of facts, you step into a world of limits. You can free things from alien or accidental laws, but not from the laws of their own nature.
You may, if you like, free a tiger from his bars; but do not free him from his stripes. Do not free a camel of the burden of his hump: you may be freeing him from being a camel. Do not go about as a demagogue, encouraging triangles to break out of the prison of their three sides. If a triangle breaks out of its three sides, its life comes to a lamentable end. Somebody wrote a work called “The Loves of the Triangles”; I never read it, but I am sure that if triangles ever were loved, they were loved for being triangular. This is certainly the case with all artistic creation, which in some ways is the most decisive example of pure will. The artist loves his limitations: they constitute the thing he is doing. The painter is glad that the canvas is flat. The sculptor is glad that the clay is colourless.
It's not about rejection of the bad per se, so much as embracing the good. The embracing simply demands a rejection of certain things antithetical to the objective which demands action.
Apologies if this got too highfalutin...
Tim Ferriss is a big Keto supporter. If I remember correctly, his 4 Hour Chef book centers around meals that support that diet. I have not read it, but it's sitting on the shelf at home and is next on the list. I'll report back upon completion of it, unless someone else has read it before and can speak to it's usefulness.
Good to see so many focused on getting / being / staying healthy. I too have had my ups and downs with diet and exercise and recently got fed up with my current position and decided to make some changes. It's amazing how much better you feel when you're not carrying around the extra pounds.
As for exercise, if you're not a runner and want to be, I found the Ease 2 5K and Ease 2 10k apps by Bluefin Software to be a great program to follow. I use MapMyFitness by Underarmor as well to look for recommended routes in the area when I'm on the road. Admittedly, I'm starting over cause I let it slide that much, but when I was focused on the diet and exercise, I used the 5k app to get to the 10k level and then would repeat the 5k app in between 10k days to train a higher pace and it worked wonders. At that time, I was dieting very well and running almost every day. That in conjunction with a weight routine and I felt like a million bucks, and will again.
As a sidenote, I'm happy to see this thread. There are far too many people that focus on, practice this particular course of fire drill, or practice this hand to hand technique, etc. but couldn't last 5 seconds in a fight. People outside the gun world think it's just a bunch of "fat guys in cargo pants" and unfortunately quite often they're right. We've allowed this to happen and should be seeking to correct that image. This industry needs a serious facelift, and it's not gonna come from the next "This is how you jump out of a flaming helicopter" YouTube video.
I'm proud to read the stories of personal improvement people have posted in here. I look forward to seeing you at an event on the Front Range and to hear your success stories.
Keep at it!!!
Excellent, thank you!!!Quote:
Originally Posted by CavSct1983
This is my first week on a Keto lifestyle. Wife is supportive and trying recipes with me. Like several of you, I'm tired of the extra weight. I'm eating sensibly and spending time at the gym. I'm amazed how long a spoon of coconut oil will hold me over.
cauliflower "rice" recipe:
http://www.momseveryday.com/content/...utherncolorado
Paired w/ Keto tortilla:
https://ketodietapp.com/Blog/post/20...-Shells-Nachos
Cheese, meats, sour cream, guac, etc...
and buddy, you've got some keto style Mexican food!
I've now tried coffee with heavy whipping cream and stevia, and it is great. I am limiting myself to 1 cup per week, usually at church during fellowship time before service.
If anyone is doing keto and wants a soda replacement, the Zevia brand of sodas is pretty good. My wife used to get them on occasion, but they are 0 sugar, 0 carbs, and taste pretty good.
Yeah, I know what I am trying. I miss Qdoba rice, and that sounds like it's probably pretty close. Thanks for the links.Quote:
Originally Posted by CavSct1983
Coconut oil is great for that, and so are Avocado's.Quote:
Originally Posted by Frac
I'm not crazy about avocados, but I may try them again for variety. I'm drinking my coffee black. I'm used to black coffee when I hunt, so it isn't much of a stretch.
Excellent thread, I'm getting started myself. Need to drop at least 20-lbs..
Glad to see several folks being motivated by this thread.
What, you just take a spoonful of coconut oil? Like taking cough syrup?Quote:
Originally Posted by Frac
Yes, except it is a solid at room temperature. Let a spoonful of coconut oil melt in your mouth, then swallow it. That is my breakfast.Quote:
Originally Posted by rondog
I don't think it tastes so bad as cough syrup. There is a little coconut taste at the end. Two people at work swear it is disgusting stuff. I'm just thrilled to see fat melting off of me. From 239 to 232 in the first week. Looking for 205, or less.
Wow, that's bizarre - where did you hear about that? Awesome if it works, sure isn't something I'd think of on my own.Quote:
Originally Posted by Frac
I noticed a friend at work had slimmed up considerably this year. He always had strange eating habits in my opinion. He has been vegan, vegetarian, paleo, etc. All of the sudden, this guy is eating meats and real food. I had to ask. When he told me coconut oil, I was skeptical.
Read a great book (under $10 on Amazon) and decided to try it.
Check out:
The Complete Ketogenic Diet for Beginners by Amy Ramos. 978-1623158088
The whole goal of Keto is to up your intake of healthy fats, of which Coconut oil is a prime example.Quote:
Originally Posted by rondog
Once you are in ketosis, a serving of healthy fats will keep your body running for hours, because your body is now using fat as the fuel instead of sugars and carbs.
This article is aimed at cancer, but the information about Keto is very good, and is where I started: https://thetruthaboutcancer.com/keto...-cancer-cells/
I feel almost out of place in this thread with most everyone talking about losing 30ish pounds. My goal is to lose 120 pounds. My single biggest problem has been sugar for as long as I can remember, to the point of knowing that I am truly addicted to it.
Keto has been surprisingly easy in the regard of staying out of sugar, which is absolutely wonderful for me. The use of stevia helps dramatically, because I get the sweet taste, without the negative effects of sugar, especially for my pancreas since I went through a really severe round of Pancreatitis (caused by gall stones) 2 years ago.
There is hope though... In the 5-6 days I have been doing this, I am down 12 pounds already. I know it's going to slow down, but this diet change is something that I can stick with for the rest of my life, and not feel like I'm missing out. I'm excited for the change, since I am already pretty active, but it will only be better when I am back down to the 200lbs mark. My summers of wakeboarding and winters of snowboarding will be far more enjoyable, and climbing towers for work will be a lot easier without an extra 120 pounds of my fat a$$ to lug around!
Don't recall if I told the story here or not, so if I did I apologize.
About a month into Keto, I was on a cheat day, and someone had made a from scratch cake, so I indulged, the side effects were truly staggering, THE worst crash I've ever experienced, paired with terrible headache and nausea. That was the day I realized how bad that crap was for me. I might take in 15-20 grams of sugar a day now, and my energy is amazing (even on 5-6 hours of sleep).
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Good for you! I lost 140, but it took gastric bypass to do so. Sorry to say that 40 has crawled back on, but a solid 100 is still gone. I've started working on chasing off that 40 now, and some extra to boot. I think this keto thing is a good idear, plus I've started a nutrition program called Thrive.Quote:
Originally Posted by Grant H.
Something for you to do - you want to lose 120? Go to Home Depot and lift up two 60lb bags of sand or concrete mix. Realize that's how much blubber you're packing around, and what that's doing to your knees, feet, back, etc. Gives ya something to think about.....
I can kinda relate. After my gastric bypass, I can't digest sugar like I used to. They advise against it. I can still consume it in small amounts, but something like birthday cake just tears me up! I think the type matters too. Seems like anything made with confectioners sugar affects me the most. And alcohol? Nope, that stuff really jacks with me now.Quote:
Originally Posted by hurley842002
Been doing Keto since February, and I'm down 80 pounds (still not, and never will be a little guy by any means). I didn't realize just how bad I'd let myself go, and decided I needed to do something about it. There are a lot of articles out on the internet, Facebook groups, and various other sources to get good information on how to eat Keto. The basics are higher fat (good fats - coconut oil, avocados, etc), moderate protein, and low carb. I can definitely tell if I've eaten something that is high in sugar (yes, the occasional cheat day is allowed) as it completely screws with my head as well. More energy without the sugar than with it as Hurley said.
Thanks for the encouragement!Quote:
Originally Posted by rondog
I get to deal with pallets of 80lb bags of concrete, so I have a rough idea of what you are suggesting would feel like.
Congratulations on losing that much! It gives me hope that I can actually keep this up and lose the 120 I want to get rid of.Quote:
Originally Posted by alan0269
Thanks. I'm still more embarrassed about how much weight I out on than I am proud about what I've taken off. I still want to lose another 40 or so pounds, so it looks like we've got the same 120 pound goal. I wish you the best in losing the weight too. Hopefully you have support from someone else - it always helps.Quote:
Originally Posted by Grant H.
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Best thing I've found on Keto is the reddit keto forum FAQ. https://www.reddit.com/r/keto/wiki/faqQuote:
Originally Posted by rondog
I understand the feeling. I realized that my embarrassment over putting the weight on was what was keeping me from doing something about it. Since I am still active (snowboarding, wakeboarding, tower climbing, etc), I convinced myself it wasn't that bad...Quote:
Originally Posted by alan0269
Well, being 320lbs is that bad. I finally realized that, and have started my "long row to hoe" in getting back down to a reasonable weight. This change should have come 2 years ago when the docs and nurses told me how bad of shape I was in with my pancreatitis, but I deluded myself again.
That's part of why I have shared this here, and a couple other places, is to make it more public so that I have a much harder time stopping and backing off...
Maria Emmerich has some excellent books available, as well as a terrific website with lots of information and recipes.Quote:
Originally Posted by rondog
http://mariamindbodyhealth.com/
When you plateu, drop the cottage cheese. Whole milk products, such as cottage cheese, are high in carbs.Quote:
Originally Posted by Grant H.
Do you like summer squash and zucchini? You can enjoy those without worry of carbs.
I present you with the most amazing waffle/pancake recipe you'll ever want. Keep in mind that because they use a combination of almond flour and coconut flour, the waffles will not be as sturdy as regular flour waffles are when you pull them from the waffle maker.
These are amazing, and filling.
http://www.tryketowith.me/2015/08/01...recipe-i-need/
Those look amazing! I've been using a similar recipe that is coconut flour, but calls for twice the amount of eggs, they are good, but don't look nearly as fluffy as those do. I'll be trying this one next, thanks for the recipe!Quote:
Originally Posted by TheGrey
This recipe reminded me, for those looking to get serious about keto, you can find really good substitutes for many of the things you like to indulge in, but expect to pay a bit more, as the almond flours and coconut flours are not cheap.
You're welcome!
Another thing: you can save a good deal of money by shopping around a little. Costco and Sam's Club both carry almond flour and coconut flours, they carry coconut oil and large boxes of packets of Stevia for far less money than you would find at the grocery store. The big box stores also carry great cuts of meat that may be parceled out and frozen; a large pork loin will provide you with two pork roasts and anywhere from 8-12 boneless chops, (depending on how thick you cut them) for approximately $18-20.00. Amazon is another good place to purchase sweeteners. The sweetener called 'Swerve' is a combination of Stevia and Erythritol; you can find a comparable product at Walmart called 'Pyure' but Swerve is actually a bit less expensive. The various sweeteners do have drawbacks; stevia and erythritol tend to have a "cooling" aftertaste with certain foods. Erythritol freezes HARD, so if you're making ice cream with it (did I mention you can make ice cream for Keto and/or low carb diets?) you'll have to pull it from the freezer about 15 minutes before tryig to scop it out, or put it in the microwave for a few seconds to soften it.
Supermarkets are catching on, and put crap on their shelves that make you think that you're buying one thing, but if you look at the ingredients, you'll see they've added fillers or sugar. Be wary. Anything ending with " -ose" or "-ol" (with the exception of Xylitol) will mess you up and throw you out of ketosis.
Xylitol is actually made from birch trees. It's also deadly poisonous to dogs and cats. You can get it at Sprouts.
Genuine Monkfruit extract can be found on Amazon or at Thrive markets, sold under the name Lakanto. It is hideously expensive, but is quite amazing. "Monkfruit in the Raw" contains dextrose as a filler. There is another brand called Pure Monk, but I have not tried it so can't personally vouch for it.
So, the 4% milkfat cottage cheese I am eating is 8g of Carbs from sugars for a 1 pound container. Considering I eat less than 1/3 of a pound when I have it, that is only 3-4g, which is well under the aggressive cut off of 20g per day, and actually there are many sources that state that 30-50g/day is fine for staying in ketosis.Quote:
Originally Posted by TheGrey
I appreciate the recipe! I'm not a big pancake guy, but I enjoy a waffle or 2 now and then.Quote:
Originally Posted by TheGrey
Quote:
Originally Posted by Grant H.
Are you sure that's 8 grams of carbs per POUND, or 8 carbs per serving, which is a 1/2 cup? Most cottage cheese containers I've dealt with list the serving size as a 1/2 cup.
You can also make the waffle savory and use it for a sandwich....which is all kinds of awesome!Quote:
Originally Posted by Grant H.
This is true- it really depends on the individual, doesn't it? Some people can have 50g of carbs per day and have no trouble, while others are thrown out at the mere whiff of sweet stuff. It's weird!Quote:
Originally Posted by Grant H.
This is accurate, I was just checking out cottage cheese today.Quote:
Originally Posted by TheGrey
Quote:
Originally Posted by TheGrey
Unless I am reading this wrong. I suppose the case could be made that it has 12g/pound, but the sugars is the one I pay attention to.Quote:
Originally Posted by hurley842002
https://farm5.staticflickr.com/4302/...00b699f8_c.jpg0724170824 by ARNEWB, on Flickr
For reference if people want to buy some:
https://farm5.staticflickr.com/4300/...454ea0d8_c.jpg0724170823 by ARNEWB, on Flickr
Don't forget about paying attention to fiber to get your net carb count.
Fair point, I do pay attention, but usually I look at the sugars first. On a dairy product, there isn't much in the way of fiber, so it's pretty easy.Quote:
Originally Posted by Graves