Keto My Way

[argentus]

Also try fasting, intermittent fasting, just cutting out lunch or any kind of fasting, the best is 3 day fasts 72 hours and if you do it with a bit of exercise you can induce Autophagey a process where the body burns up all the crap eliminates all the nastys and resets your health. 
You do need to have to have excess body weight to some degree though, certainly don’t do it if you are already malnourished or recovering from an operation or otherwise ill health. Your body does this naturally to some degree when you’re sick and off your food. 

The main thing is to cut out sugar which is added to nearly everything these days, avoid processed food, eat fresh or food you have preserved yourself, try to buy direct from farmers markets. If you can’t do this when in the store if you don’t know what something is on the ingredients list don’t buy it. 

If you have a sweet tooth you will be amazed just how sweet sugary things taste when you’ve cut them out for a while. You won’t want more than a taste. 

The modern diet is messed up for the most part, for long periods of our evolution it was a case of fast and feast, just because of the scarcity of foods at times. 


Also properly chew your food, it should be broken down in the mouth properly long before it gets to the gut. Take your time eating a meal, imagine the the nutrition and energy you are extracting from it as you chew, some things practically dissolve in your mouth. Savour the taste. You’re body will thank you and you will notice a significant improvement in well being, stamina and energy.

Good advice.   I have eaten as a diabetic for the last four years.   I think I'm pre-diabetic.  My doctor disagrees.   Therefore, I don't eat much wheat, no chips, no candy, no crap, and I don't have a sweet tooth.  

You bring up an excellent point about fully masticating your food.  Have to engage the enzymes.   I have taken lately to putting my food in a bowl whenever possible, and using chopsticks.   I use chopsticks well, but it does slow me down.

[argentus]

I am discovering that I can't or won't do traditional keto, which calls for as much as 75% of your intake to be from healthy fats.   Healthy fats.   Let us define them.   Avocado oil, Olive oil, Coconut oil, (although some who have strayed to far from the Light dispute that ), and avocados.  What else?  ???  So I am supposed to .. what?   Have a lovely nightcap of rum and olive oil?  

So this is part of the Keto "My Way".  I am taking protein powder also.   I think I need more protein under MKeto (my keto).   I am working out on the bowflex 2-3 times per week, in addition to my regular work regime.  Lots of water.    I never wait to be thirsty -- then you are behind the curve.   

Yes, I have fried pork belly as a snack sometimes.    I also have quite a bit of raw cabbage.   I have lost most of my carb cravings;  now they are merely a wish, and not need.  

Last night I sucessfully used ground chia seeds to thicken a gravy.   I will do that again in a few minutes to make gravy to go over the tatties and meatloaf.

[argentus]

Wonderful.   Keto meat loaf is a sucess.   Ground up pork rinds instead of bread crumbs, otherwise much the same as I usually make meat loaf:  Two lbs.  of ground beef, 3/4 cup of ground pork rinds (plain), 1 tbsp. of Italian seasoning, 1 tsp.  fresh thyme, two tbsp. shakey Parmaesan, 1/4 cup half-and-half, two eggs, one small onion, finely diced, two cloves garlic, finely diced.  Save some of the diced onion for the cabbage (later).

About a third a head of a large cauliflower, cut up into florets.   Boiled in salt water about ten minutes, drained, then back into the pot to steam out a lot of the water.   Into the small electric chopper and pulsed a few times.  A little butter and salt and pepper.  Delicious.  

A cup of beef stock, one packet of unflavored gelatin in about a tablespoon of water.  Let it set.   Whisk into the beef stock along with a tablespoon of ground chia seeds.   dash of onion powder, garlic powder, and some fresh thyme and pepper.   Salt to taste, stir until it thickens.   

Chopped cabbage with a couple tablespoons of finely diced onion and fry in hot olive oil.   Let it keep its crunch.   

[Harte]

I just used this for making keto meatloaf.    I made regular mashed potatoes and gravy with side corn for my family.   I made cauliflower mash for myself.   Thanks much!   The meatloaf is in the oven now.   I'll let you know how it turned out.  

Yellow potatoes (like yukon gold) are slightly lower in carbs.
After you peel them and cut them up, soak them for a few hours in water. Change out the water every half hour or hour.
It reduces the carbs even further.
For gravy, I never use flour anymore. I thicken with cream cheese. If it's too thick, I add heavy whipping cream.

Harte

[argentus]

Yellow potatoes (like yukon gold) are slightly lower in carbs.
After you peel them and cut them up, soak them for a few hours in water. Change out the water every half hour or hour.
It reduces the carbs even further.
For gravy, I never use flour anymore. I thicken with cream cheese. If it's too thick, I add heavy whipping cream.

Harte

good tips, thanks!   The beloved Hollandaise Sauce is, of course, totally keto friendly, however aside from Eggs Benedict and various vegetables, that seems to be the limit of Hollandaise.   I know I could make delicious Keto Eggs Benedict, however for me -- and I recognize this is my own personal quirk -- I just HAVE to have Potatoes O'Brian or Hash Browns with it.   I'm a tough guy, but I'm pretty certain I'm not so tough as to make Eggs Benedict with Potatoes O'Brian and not have any of the spuds.

[rickymouse]

I am discovering that I can't or won't do traditional keto, which calls for as much as 75% of your intake to be from healthy fats.   Healthy fats.   Let us define them.   Avocado oil, Olive oil, Coconut oil, (although some who have strayed to far from the Light dispute that ), and avocados.  What else?  ???  So I am supposed to .. what?   Have a lovely nightcap of rum and olive oil?  

So this is part of the Keto "My Way".  I am taking protein powder also.   I think I need more protein under MKeto (my keto).   I am working out on the bowflex 2-3 times per week, in addition to my regular work regime.  Lots of water.    I never wait to be thirsty -- then you are behind the curve.   

Yes, I have fried pork belly as a snack sometimes.    I also have quite a bit of raw cabbage.   I have lost most of my carb cravings;  now they are merely a wish, and not need.  

Last night I sucessfully used ground chia seeds to thicken a gravy.   I will do that again in a few minutes to make gravy to go over the tatties and meatloaf.

I would never go on the keto diet lots of people are flaunting.  I like my BBQ spareribs, shake and bake chicken, and of course hamburgers way too much.  The fats in those are not healthy fats as many will say.  I do like roasted chicken and turkey too, and I do eat a tad bit of the stuffing I stuff the birds with.  Now my wife would shoot me if I ate two much of the the homemade stuffing so that is why I try to refrain from having much of that.  Also leftover chicken goes great in chicken pot pie, with the leftover mashed potatoes and stuffing and gravy and a bag of frozen veggies.. Is it worth living if you cannot eat some great foods?  I do most of the cooking and avoid sugar quite a bit, but a little sugary treat about once a week is so good.  Plus I may not drink sodas, except occasionally I do have about twelve ounces of coke to keep bezoars from forming in my gut.  If I ate all leafy greens and lack proper quantities of enzymes to take apart those foods, it would lead to even more bezoars.  By cooking veggies, it helps with me digesting them properly.  As for the bezoars, I have been blocked up many times.  Even breads will lead to bezoars, my dad told me when I was young that if you eat too much bread you will be impacted like a cow.  I kind of like his explanation of things, I am sure that he knew the consequences but did not know exactly why.  I was warned.  He did drink a bottle or two of coke a week but I do not know if he was aware of why he was doing it.

But I do make meals similar to what I ate when I was young, which both the wife and I actually like because it is nostalgic for both of us.  Back when food was nutritious and not full of additives.  I am almost seventy and am taking no prescribed meds, I do take supplements to help control my epilepsy, and the wife has had her meds reduced to one pill now, which is a small beta blocker with a diuretic.  So our diet is working somewhat to keep us healthier without meds.  She is seventy three, and does take some vitamin D and K and a multivitamin tablet every other day.  A couple of years ago around Christmas she was eating junk food for about nine days, and wound up in the ER with ticker problems.  That ultra processed food and restaurant foods screws people up.  Her meds were increased in size, her potassium was low because she avoided potatoes and high potassium foods, and a medication was added.  Switching back to a more natural diet her doctor took off the extra med, and changed the combo beta blocker/ diuretic to a potassium sparing one, and then three months later the doctor cut that in half.  Now her zoloft is gone, we have added some foods in her diet to make it so she does not need it for now.  The zoloft made her snore and it had side effects of weird missing breaths at night, she could not hear them, because she was sleeping to sound.  I would wake her up when the missing breaths got so long.  But now, I wake up because no snoring...so I shake her so I can tell if she is alive, so I now do not sleep as good, because I can't hear her snoring and missing breaths, both of what disappeared now.  She gets kind of mad when I wake her up by shaking her.  I feel better that she is breathing better at night.

I never liked avacados.  I feel I know why.  Avacado chemistries can destroy the DAO enzyme and can cause an increase in histamine.  I have lots of Autoimmune markers, my mother and sister had Arthritis, my cousin died of Lupis, my brother has ankelosing spondylitis, and I have all the markers.  So boosting histamine levels would make that worse.

Tomatoes cause a release of histamine from muscles, and they bother me if I eat them too often causing stomach issues and hives on my forehead, scalp and in my mouth.  But I still eat them on occasion.

I am not going to eat Chia seads.  I tried things with them in it and did not like it.  We have organic corn starch and organic whole wheat white flour for gravies.  The little flour or corn starch in those is not a deal breaker if you skip the bread and desert at supper.

I have some issues with extra virgin olive oils, but none with light olive oil, we do use light olive oil for cooking quite often.  Also, I like the taste of olives...but don't care for the taste of extra virgin olive oil.  A few olives have more of the chemical they say is good for you then a tablespoon of the extra virgin olive oil...and I get the ones with pimentoes in them and no seeds.  I also dislike the taste of ripe olives, which are the black olives.  Green is good though.

I don't take protein powder, I make soups with organic grassfed soup bones, there is lots of collagen in that and it tastes lots better. 

I have a bowflex, I look at it at least once a day in the basement when I get potatoes for the deer.  They really like potatoes, we just bought a fifty lb box today from GFS.  We are having a beef and pork roast in the oven this coming week, hopefully there will be some potatoes and carrots left.  I get lots of exercise carrying up potatoes a couple of times a day for the deer from the basement.

We go through about three heads of cabbage a week, making coleslaw and in soups and stews.  Cabbage has some pretty good properties when cooked.  For leafy greens, I prefer Iceberg lettuce, and after taking the leaves off individually, then tearing them up, I rinse them thoroughly to remove some of the pesticide residue and some of the plastic from the plastic wrap on them.  I also try to rinse all veggies well and also rice that comes in plastic.  that plastic chemistry is not good for you.  I do vacuum pack things for the freezer, and wash everything off well, the cow we have butchered is double wrapped in paper, and I guess because it is organic and the farmer is fussy, the paper is not supposed to contain much plastic as a waterproofing, the slaughter house figured because they have some people who grow organic, they switched over to all of that paper because all the farmers in that area are their friends.  So the couple of cents per pound extra for processing  and using organic citric acid isn't that much of a increase in the cost and is better for their customers.  When they explained it to their regular customers, nobody complained about that.

Our health issues in this country and our decline in our society is coming from multiple chemicals in our food supply, and combinations of chemicals in our diets that were not tested together by the FDA over the years.

OK, again too long, But I cannot sit by and not say anything when I spent so much time reading research and evaluating it then checking my conclusions which are almost almost all correct now.  I do see a lot of good things in the keto diet, but much of that relates to not eating highly processed breads and ultra processed foods with all kinds of chemicals added to them.  And of course, what they feed the cows goes into the meat too, the chemical from organophosphates breakdown is also not good for us in high amounts, and it is present in the meats we eat from animals fed those feeds.  It does make the meat tenderer because the residue from their feed kills some microbes that make the elastin binding protein which makes muscles. cartilage, and tendons more elastic and tougher.  Food aditives in our food do the same things.  Veins, arteries, our digestive system, and our skin and of course our heart need this elastin binding protein, and it can only be made in nature by certain microbes.  Some people can live with these microbes in their guts, but most of us cannot.  Those people who can be symbiotic with them are usually strong and athletes.  The rest of us need to eat meat with it in it to be healthy.  If you cook meat longer to tenderize it, the elastin fiber protein is not destroyed or bound to make it inaccessable.  Some meat tenderizers do not destroy it, others do, but I cannot remember which ones are ok.  Too much of that protein will make your heart too rubbery, so proper moderation is necessary

Now it got even longer and more boring.

[Quantum12]

good tips, thanks!   The beloved Hollandaise Sauce is, of course, totally keto friendly, however aside from Eggs Benedict and various vegetables, that seems to be the limit of Hollandaise.   I know I could make delicious Keto Eggs Benedict, however for me -- and I recognize this is my own personal quirk -- I just HAVE to have Potatoes O'Brian or Hash Browns with it.   I'm a tough guy, but I'm pretty certain I'm not so tough as to make Eggs Benedict with Potatoes O'Brian and not have any of the spuds.

You are so strong to do this. It takes so much determination. You must feel amazing.

[rickymouse]

lots of good ideas on this thread for a lower carb diet from you guys and gals.

[UltraBudgie]

Potatoes O'Brian

Oh wow, that's what it is called. Not "potatoes fried with onions and bell pepper". It is indeed a breakfast staple.

For some reason, when I hear "Potatoes O'Brian", I think of potato casserole with capers... which is also delicious.

[RichardHurt]

Keto kale with bacon!
3 cups kale, chopped 2 strips bacon
1/4 cup onion,
chopped Salt + pepper
 Chop bacon and sauté over medium heat for 4-5 minutes
 Add in onions and continue to cook until onions good and translucent and bacon is near crisp.
Add in kale and cook until it has shrunk by half.
 Season