The Road to Keto Isn't Always Perfect

Lately, I've gotten burnt out on always measuring my food and tracking every macro. So, I've been intentionally just allowing myself to eat what feels natural to me and not worrying about calories or the carb/protein ratio. I usually don't mind being regimented and tracking everything...it's kinda part of my personality to really get into things like charts and exact measurements. But lately, I just haven't been in that mode and it's okay.

No one said I have to be 100% militant about this from the start. I'm making myself realize that it's okay to ease into something and make mistakes at first as you adapt to a new way of life. Perfection doesn't happen overnight.

That being said, even though I've been eating somewhat freely the last 2 days, I've still managed to stay under 20 grams of carbs each day. My protein levels have been very high and I've gone over my recommended calories for weight loss, which is 1600. I'm probably doing more of a low carb diet right now than an actual ketogenic diet. I'm still waiting on Amazon to deliver my freaking scale. They're being really slow...the order hasn't even shipped yet. I think knowing where I stand weight-wise will help me stay on track. Right now, I have no idea if my weight is going up or down or even what it was when I started.

The last time I was weighed was at my doctor's appt on Oct 27 and I was 284 pounds. Who knows what I weigh now.

Here's what I ate today:


Here's my steak. In the bowl is spinach and avocado with cheese. I like mixing avocado with other things. Sometimes it's texture can be an issue for me when eating it by itself.



Here's my first attempt at a keto casserole. I made it the day before yesterday. It's ground turkey, spinach and cheese. I added a little cashew milk for creaminess. But it was probably not needed because the casserole ended up a bit goopy. It was good though.


Day 2 - Protein and Calorie Overload - Being Unprepared on the Keto Diet

Today was a key example of what happens when I get really tired and hungry. I work back to back 12 hour shifts on weekends, so when I do get home, I rarely have the time or energy to cook a meal. This being the case after work today. I got off work at 12pm and the last time I had eaten was around 10am yesterday. Shortly before leaving work, I looked online to see if any of the restaurants that deliver in my area had any keto-friendly options, but couldnt find anything other than Jimmy Johns. Just an FYI, I haven't patronized a Jimmy Johns restaurant in years because the owner thinks it's fun to kill elephants, lions, tigers and other creatures as a sport. He's an awful human being. Plus, I've experienced bad customer service the few times I have patronized a Jimmy Johns in the past.

Nevertheless, my hunger and unwillingness to cook dinner when I got home was very strong, so I decided that I will JUST THIS ONCE order from Jimmy Johns. I figured the restaurant would deliver to my workplace since it is a little closer to the restaurant than my home. Literally less than 2 miles. But long story short, I was told that I'm ONE address too far for them to deliver to me. The guy actually said they'll deliver to the business next door, but would not go 500 feet further to my workplace because I'm "OUT OF THEIR DELIVERY AREA". He then hung up on me.

So, still being hungry and now IRRITATED, I placed a pickup order. I dont have a car, so I also had to schedule a car from Lyft to pick me up and take me to Jimmy Johns after work. I got 2 of the J.J. Gargantuan unwiches and two jumbo pickles(super hungry!). Unwiches have the same fillings as the regular sandwich, but with lettuce instead of bread. I customized both unwiches to have 5 net carbs each. Here's what I ended up with according to their nutrition facts calculator:

Serving Size 267.4 g  
Calories 865 
Total Fat 60 g 
Saturated Fat 21.5 g 
Cholesterol 207.5 mg 
Sodium 3550 mg

Total Carbohydrate 5 g 
Dietary Fiber 0 g

Protein 72 g 

At the time, I didnt pay much attention to the protein content, I was just happy that the unwiches only had 5 carbs. But afterward, when I logged everything in CRONOMETER, I realized how far over my protein allotment I had gone. My max protein for the day is supposed to be 80 grams. Just the unwiches alone had 144 grams of protein. I also ate one of the jumbo pickles and wrapped one of the unwiches in a La Tortilla Factory wrap.

I also went over my calories. My max for calories is 1630, but today I consumed 1830 calories.  But I did good on carbs by only coming in at 16 net carbs for the day. I'm not sure what effect this will have on weight loss. I still dont have a scale yet. I ordered one online and am currently waiting for it to be shipped. 

Today made 2 things very clear to me: 

1. I need to prepare meals ahead of time to bring to work on weekends 
2. Restaurant food should be a last resort.

By allowing myself to get so hungry, I made some bad choices. I got 2 unwiches, when I should have gotten one. As I discussed in the very first post on this blog, I have an issue with eating too much at once. That is something I hope to resolve with gastric sleeve surgery, since it will physically prevent me from eating this volume of food in the future.

Anyway, here's my CRONOMETER food log for today. The vitamins and minerals information is not there because Jimmy Johns doesn't supply that information in their nutrition facts. 




Restarting the Ketogenic Diet - Day 1

As promised, today I threw out all of the junk/high carb food I had in my kitchen and bought groceries for my keto reboot. Today went fine, I had a few hunger pangs here and there throughout the day, but nothing major. I still eat only once a day. I'm also currently on antibiotics for h. pylori, which I have to continue to take for the next week. The burning feeling that I used to feel in my stomach sometimes is gone. It is a noticeable difference, so I'm glad my doctor decided to prescribe those medications. I have to have an endoscopy done in a few weeks to make sure I don't have any ulcers.


As part of my keto diet reboot, I did add one new food to my diet--La Tortilla Factory low carb tortillas. One large tortilla only has 6 net carbs and I think they taste pretty good. My meal today was ground turkey with spinach and avocado, so I just put some of it in the tortilla. I quite enjoyed it. They pretty much taste like a regular tortilla to me. I had read some reviews where people said they were "cardboardy", but I didn't experience that at all. My local Meijer has them in stock, so check your grocery store for them. If you cant find them in your area, they are available on Amazon:

7" La Tortilla Factory Whole Wheat Low Carb Tortillas

http://amzn.to/2yUg0Kl

I still need to do my 30 mins of exercise for the day, which I am of course procrastinating on. I ordered some supplements from Amazon today and should get them early next week. When they come, I'll do a post on the supplements I take and why I take them. For now, I'll end this post by showing you my food log from CRONOMETER.


I'm Not Dead, Just Not Doing Keto...

I'm pretty sure I mentioned in a previous post that when it comes to sticking to a diet, I NEED routine and structure. That being said, I haven't been following a ketogenic diet since my appointment at the bariatric clinic on Oct. 27. Having to fast all night and morning really threw me off. Not to mention I was scheduled for a 9:30 am appointment, but didn't get to leave until about 1pm. Most of that time was spent waiting for the surgeon to meet with me.

I had bloodwork done and the results were interesting (at time of bloodwork I had been keto for 4 days):

  • Hemoglobin A1C: 6.50 %   (0.9% too high) 
  • Total Cholesterol: 237 mg/dL    
           --Triglycerides: 121 mg/dL
           --HDL Cholesterol: 50 mg/dL
           --VLDL Cholesterol: 24.2 mg/dL
           --LDL Cholesterol: 163 mg/dL  (63 mg too high)  
  • TSH: 1.987 mIU/mL 
  • Glucose: 86 mg/dL
  • BUN: 9 mg/dL
  • Creatinine: 0.70 mg/dL
  • eGFR Non African Am: 96 mL/min/1.73 (might be high, not sure)
  • eGFR African Am: 117 mL/min/1.73 (might be high, not sure)
  • BUN/Creatinine Ratio: 12.9
  • Sodium: 135 mmol/L
  • Potassium: 4.3 mmol/L
  • Chloride: 99 mmol/L
  • Total CO2: 21.0 mmol/L
  • Calcium: 9.8 mg/dL
  • Total Protein: 8.2 g/dL
  • Albumin: 4.90 g/dL
  • Globulin: 3.3 gm/dL 
  • A/G Ratio: 1.5 g/dL 
  • Total Bilirubin: 0.6 mg/dL
  • Alkaline Phosphatase: 66 U/L
  • AST (SGOT): 34 U/L 
  • ALT (SGPT): 39 U/L
  • WBC:  6.93 10*3/mm3
  • RBC:  4.48 10*6/mm3
  • Hemoglobin: 13.0 g/dL
  • Hematocrit: 39.8 %
  • MCV: 88.8 fL
  • MCH: 29.0 pg
  • MCHC: 32.7 g/dL
  • RDW: 13.8 %
  • Platelets: 331 10*3/mm3 
One of the h. pylori results was a smidge higher than a negative reading, but not high enough to be considered positive. That still made me uncomfortable, so I've been eating a few foods lately that are scientifically known to reduce h. pylori: garlic, green tea and olive oil. 
  • H. pylori IgG: <0.9 U/mL
  • H. pylori, IgA ABS: 9.5 units (0.6 units too high. Negative is 0.0 - 8.9 units)
  • H. Pylori, IgM: <9.0 units 

Fortunately, life goes on and each day is a chance to start anew. I plan to restart my ketogenic weight loss journey on November 17, which is when I get paid again and can afford to stock up on everything I need, including supplements. Since I discovered that I can use Morton's lite salt to supplement my potassium, I have once again changed my diet to reflect that and the other supplements I'll be using. Take a look.


With the exception of the B12 supplement I take, this is what I will be eating on a daily basis, unless I see fit to change it again...which I probably will at some point.

I'm a member of a few keto groups on Facebook and I have been suggesting that people look into using lite salt to make sure they get enough potassium. HOWEVER, I took it for granted that not everyone is as meticulous as me when measuring and keeping track of the nutrients they consume. Also, not everyone uses CRONOMETER, which makes it easy to see this information. So let me be clear because this is serious and important:

CONSUMING TOO MUCH POTASSIUM CAN BE FATAL!!!! BEFORE YOU ADD A POTASSIUM SUPPLEMENT OR LITE SALT TO YOUR DIET, YOU FIRST NEED TO FIND OUT HOW MUCH POTASSIUM YOU REQUIRE EACH DAY(IN GENERAL, USE THE RDA SET BY THE GOVERNMENT) AND HOW MUCH YOU ALREADY CONSUME FROM THE FOOD YOU EAT!!!! 

 

ONLY ONCE YOU KNOW HOW MUCH MORE POTASSIUM YOU NEED TO FILL ANY DEFICIT IN YOUR DIET SHOULD YOU CONSIDER A SUPPLEMENT. ONLY TAKE ENOUGH OF A POTASSIUM SUPPLEMENT TO FILL THE DEFICIT. THIS IS SOMETHING YOU WILL HAVE TO MEASURE AND GET AS CLOSE TO EXACT AS POSSIBLE!!! AGAIN, TOO MUCH POTASSIUM AT ONCE CAN BE FATAL!!!!


When I read some of the comments and feedback I received after mentioning lite salt for potassium to some people in the keto groups, I was flabbergasted about how uninformed and ignorant many people are. A lot of them have jumped into keto (or what they think is keto) without having done any research and virtually no knowledge about nutrition. I'm amazed that I have to post a message like this for grown people, but it is what it is.

People, if you are taking any kind of supplement, please research it and only take what your body needs. Yes, you'll have to put in some effort and do some calculating and measuring. Jesus Christ. If you cant do that on your own, then join some keto groups online for help or get a person who knows more about keto to guide you.

And TRACK YOUR FOOD INTAKE!!  Cronometer.com is the best food diary I've come across because not only does it track calories, carbs, fat, net carbs, fiber and other basic things, it will also tell you the vitamin and mineral content of most foods. I advise checking the info you see on Cronometer against the actual label just to make sure it's correct. I posted previously that I discovered the vitamin I take (Nature's Way Alive Women's Gummy) had a mistake on its vitamin B1 content. So I had to make a custom entry with the correct information from the label.

Also, in order to eat a ketogenic diet, you must create a diet that follows keto guidelines. It's easy to find out how much fat, carbs, net carbs and calories you should eat on a keto diet. You can do like I did and use this KETO CALCULATOR or you can use the general guideline that says a keto diet is about 70% fat, 20% protein and 10% or less of carbs.

My intention with this blog was never to outright teach people about how keto works, but I wouldn't feel right knowing that people who may read my blog might think it's okay to jump into keto without doing any research or preparation.

And for those who care, here's my full Cronometer food diary with vitamin/mineral info included: