Ketosis
The general target seems to be 20g or less.
A few years ago I tried intermittent fasting which seemed promising. I would get really bad headaches and would get hungry to an unacceptable level. I tend to eat a lot of high glycemic load foods so I think the transition was too extreme. I'm going to try doing this a week a month. I may also try the intermittent fasting again after to see if I still get the headache.
Foods
The percent is net carbs, that's what I'm going to pay attention to for now.
- Avacado 2%
- Spinach 1%
- Asparagus 2%
- Fish 0%
- Cheese 0%
- Egg 1%
- Almonds 10%
- Peanuts 7%
- Walnuts 7%
- tomato 4%
- mushrooms 3%
- dark chocolate
- broccoli (4.5%)
- baby corn (2.3%)
- Miso soup (1%)
- Onion 8.3%
Good news, coffee is 0.
Meals
- cheese avocado omelette
- saute mushrooms (with cheese, onion, avocado)
- fish and asparagus
- eggplant parmesean
- stir fry
- Tofu Lard Prik (skip the sugar)
- tofu, cheese, spinnach, mushroom pie
- Rajma
- falafel
- soups, especially bean
- burrito bowl
- Lentil mushroom meatball
- bean pasta as substitute
- veggie burger w/o bun
Common meal plan seems to be replacing noodles with a vegetable like zucchini, eggplant or cauliflower.
Snacks
- Hummus and carrots
- Nuts
- Homemade peanut butter
10/18
First attempt, seems to be going ok. I've been eating a large breakfast and then picking at almonds over the day. It may make more sense to try to extend that fast and not eat breakfast, instead making up eggs for lunch. I may attempt a fast at the end of this week, or I may put that off until next month. I started the month pretty high at 209 and dropped quickly to 204 despite a lot of salt and water.
Fasting
Looking at fasting. Start with low carb 2-3 days before. Replacing electrolytes seems to be key, so I'll take both a multi-vitamin and salt (pink himalayan salt is recommended), about 2 tsp. Refeed on spinnach smoothie, or apples?.
It may be nice next time to allow for some less than healthy foods right before so long as they are low carb. I think a 60 day cycle is going to work, 50 normal days and 10 days of fasting. But I suspect that while I'll lose close to 20lbs during the fast, I may gain as much as 10 back in just a few days following it. So until I get down to a sustainable weight, I will do a 40 day cycle, 30 normal days and 10 days of fasting.
This is interesting.
I'm afraid that between my first and second fast, I'll lose many of the gains in metabolic flexibility. Once a week I should do a keto day followed by a fast day.
1/2019
Started on 1/18 (ate dinner around 5:30 on that day). Started keto the day before. Seemed to help.
If this goes well (which now seems likely), I should probably start the next fast on 2/27.