I’m getting back on track after the huge holiday binge-fest. I seriously need to figure out how to do holidays without eating so much.
I have been doing keto since this past Sunday. I don’t believe I really explained what a ketogenic diet is. Most people know keto through the South Beach diet or the Atkins’s diet. Unlike those styles of eating, the ketogenic diet I am on is high-fat, low-carb, moderate protein. Some people have approached a keto-styled diet with low-carb, low-fat, high-protein…and that actually can be harmful some people who have already have preexisting kidney problems and can cause some nutrition deficiencies. And I believe some people just confuse ketotsis with keto acidosis, which is not what you want happening to your body.
Anyway, the advantages to a ketogenic diet is that I’m replacing the calories that come from carbs normally with fats instead. This carb replacement with fat manages insulin spikes and blood sugar spikes that come with eating carbs that also hinders weight loss in general.
“Insulin is one of the most important aspects of your body that a Ketogenic diet focuses on. It is a hormone secreted by the pancreas that regulates the metabolism of fat and carbs, specifically in the blood. Its main job is to regulate the distribution of energy to the cells of the body from fat storage. Its other job is to regulate blood sugar by producing lipoproteins (or fat proteins) that act as a bailiff for your blood stream and imprison the fat cell into your body once the glucose has been converted to fat. As you eat carbohydrates, the body must produce more insulin to keep up with ramped levels of glucose in the body and eventually your body begins to resist insulin which eventually leads to type 2 diabetes.
When you eat less carbs, less insulin is required to patrol your bloodstream and regulate your blood sugar. This means, simply, less fat storage as a result.” Taken from r/keto wiki info page.
And here is a bit more information about how carbs effect your insulin levels, taken from Sizzlechest’s post in a SomethingAwful’s thread:
From the article, “Good Calories, Bad Calories: What Really Makes Us Fat?” by Gary Taubes:
“As it turns out, every hormone in our body works to release fat from our fat tissue, with the singular exception of insulin, which works to put it there. [He neglected ASP -Sizzlechest] And insulin levels in our blood are determined primarily by the carbohydrate content of our diet. The more carbohydrates we consume, and the easier they are to digest, the higher our insulin. Insulin tells our fat tissue to accumulate fat. So long as insulin levels remain elevated, fat is locked in the fat tissue and can’t escape.”
“After a meal is digested, insulin levels should decline. When this happens, fat is released from the fat tissue in the form of fatty acids and these are then burned in cells for fuel. For this reason, another necessary requirement for remaining lean is to have lengthy periods during which insulin levels are low and we burn our fat for fuel. When insulin levels remain elevated, fat can’t escape from the fat tissue. It goes in, but it doesn’t come out, and we can’t use it for energy. A meal without carbohydrates is a meal that doesn’t stimulate any significant insulin secretion. You store very few, if any, calories as fat, and you get plenty of opportunity to burn the fat you had stored.”
I actually gained quite a bit more weight since my last check in. I only know this because I was donating plasma for a bit and they have to weigh you every time you go in. Sure, I was wearing heavy winter clothes when I got weight, but it doesn’t change the fact that I’ve breached the 200lbs mark. And no clothes I was wearing at the time weighed ten pounds. Maybe three at the most. Because of the extra weight gain since my last check up, I’m genuinely worried about my health. I weigh more than I did in high school. And it’s crazy to think that just one year ago and was 10lbs away from my goal weight–130lbs. At 5’4″, I shouldn’t be weighing as much as I do. I don’t fit my “fat day” clothes anymore, so something needs to change for real. I’m done with falling off the wagon for months at a time.
My quick physicals from doing plasma donation says that my blood pressure is where it is supposed to be: normal. I don’t have hypertension or pre-hypertension. My blood pressure has never been above normal, but I don’t want to risk that, especially considering my weight, poor diet lately and lack of exercise.
As for my keto plan, I am eating 65/30/5 ratio of fats/proteins/carbs. Better explained, 65% of my food intake for the day will be fats, 30% is protein and 5% is carbs. My carbs will mostly come from vegetables and fruits. Eventually I would like to bring in more very-low carb breads made from flax, coconut and almond flours again, but I haven’t had much time lately to make bread. I probably will starting next weekend…or maybe later today.
Check ins via MyFitnessPal, will probably happen weekly, as work and school are way too time consuming. Below are my week’s food stuffs up until today, which I will post this evening. Also, my calories that are closer to 1200 are on days that I didn’t get to exercise. And if the daily goal is higher than the 1470 goal, it’s because I did exercise, but I will still attempt to maintain the original goal. Oh, MyFitnessPal also has a Chrome extension on it that shows my net carbs (total carbs-fiber) to give me a more accurate idea of how much carbs I’m taking in a day. You can find the Chrome extension here. It’s not through the Chrome store, so just follow the instructions on the page.
Anyway, here’s to my awesome first week. I will eventually start posting recipes that I’ve been using and also the online resources I use for keto. Keep Calm and Keto On, loves~