Keto and Back

[Khun Jean]

4 hours ago, THAIPHUKET said:

Made a wonderful chicken salad with red & green pepper. Some horse reddish-onions and mayonnaise. Shocker= it got sugar.

Where to find sugar free mayonnaise in CM?

 

Seems this is the only sugar free brand=

Duke's Mayonnaise, made with Eugenia Duke's original recipe since 1917.

Take an egg, some yellow mustard, apple cider vinegar and vegetable oil.

Mix the egg and mustard first then add the vinegar, and lastly slowly add the oil while firmly whisking until you get the right consistency.

No trace of sugars. ?

[Justfine]

https://www.marksdailyapple.com/does-carb-cycling-work-it-depends/

 

Results here found cycling not as good

 

"Consider 20-30 grams of carbs with your workout"

 

 

Edited June 14, 2018 by Justfine

[Khun Jean]

5 hours ago, Shiver said:

If you want to stay in keto and are wary of carbs, then coconut oil is great for energy (to me, better than carbs but ymmv).  It also dampens appetite.  A tablespoon here and there.

 

Apparently it's only the liver and a couple of small regions of the brain that need sugar.  I'd imagine you can get all the carbs you need from vegetables.

 

(speaking as a sedentary person who likes to experiment on all kinds of things - and not one who should be followed ?

 

There is not a single need for carbohydrates, they just provide energy.

Your body will make glucose from protein and fats.

 

A 'bullet proof' coffee or cocao in the morning gives you enough energy until long in the afternoon. A good alternative for the eggs and bacon which can get boring.

Key with keto is to have enough salt and eat lots of vegetables. No fruits, maybe some strawberries.

The vegetables are a small source of carbohydrates so you do not need to worry about it. btw Tomato is not a vegetable. ?

 

edit: Also drink enough water of course, but that should be done anyway.

Edited June 14, 2018 by Khun Jean

[laislica]

Keto is a great way of retraining yourself to lose weight and get more healthy.

I have done it several times over 30+ years.

Veggie juicing for 6 weeks was a real winner for me.

 

However, the long term effects have not been adequately studied IMO.

 

Here is (one of many) of what I feel is a good explanation of Keto, the good and the bad....

https://www.everydayhealth.com/diet-nutrition/ketogenic-diet/keto-diet-possible-short-long-term-effects/

 

Personally, I feel it should be used long enough to retrain the body.

Then we should revert to a wider range of nutritious foods which will naturally include carbs if you go plant based rather than processed foods.

 

If after Keto, weight rises, then we should review our calorie intake, nutrition levels and exercise etc.

Possibly having an occasional day without eating?

 

 

 

[Justfine]

1 hour ago, Khun Jean said:

There is not a single need for carbohydrates, they just provide energy.

Your body will make glucose from protein and fats.

 

A 'bullet proof' coffee or cocao in the morning gives you enough energy until long in the afternoon. A good alternative for the eggs and bacon which can get boring.

Key with keto is to have enough salt and eat lots of vegetables. No fruits, maybe some strawberries.

The vegetables are a small source of carbohydrates so you do not need to worry about it. btw Tomato is not a vegetable. ?

 

edit: Also drink enough water of course, but that should be done anyway.

We need fibre

[Khun Jean]

Vegetables is the source of fibers, not grains and rice.

Fibers is not nutritional it only helps the digestive system.

Doing keto without fibers will get you constipation.

 

Personally i simulate 'seasons'.

'Summer': fresh fruits, vegetables, some meats not to much fats. (I try to not gain to much)

'Winter': more fats, vegetables, meat every day, nuts, fruit once a while (lose weight)

Never too much potatoes/pastas/rice/etc.

And the swing in weight between those 'seasons' is only about 2-3 kilo.

 

I also like to do intermittent fasting, maybe 3-4 times a month. And of course no smoking and alcohol.

 

Edited June 14, 2018 by Khun Jean

[Justfine]

"potatoes/pastas/rice/etc."

 

None of those foods are keto

[Khun Jean]

1 minute ago, Justfine said:

"potatoes/pastas/rice/etc."

 

None of those foods are keto

You missed the start 'Never too much'.

If it is within about 20-30 net carbs, then you will still be in ketosis.

And my personal style is to not be on a strict keto diet anyway.

I was very strict when i had to loose weight. Only carbs from vegetables.

Once i reached my goal i still only eat a few carbs, especially when compared to 'normal' in Thailand which is a full plate of rice with some meat and vegetables two/three times a day.

 

 

[THAIPHUKET]

Bulletproof Coffee sounds good, can do find what you need here in Thailand? 

[Khun Jean]

The only difficult ingredient is 'MCT Oil', but if you are in Bangkok that should be available.

I make mine (cacao) with coconut oil (instead of MCT oil), coconut milk, unsalted butter (i make my own from whipping cream),  dutch cacao and some sweetener (stevia or other).

For coffee just replace the cacao with coffee or use both. ?

 

[whaleboneman]

12 hours ago, THAIPHUKET said:

Made a wonderful chicken salad with red & green pepper. Some horse reddish-onions and mayonnaise. Shocker= it got sugar.

Where to find sugar free mayonnaise in CM?

 

Seems this is the only sugar free brand=

Duke's Mayonnaise, made with Eugenia Duke's original recipe since 1917.

Google "home-made mayo"

[Justfine]

9 hours ago, Khun Jean said:

You missed the start 'Never too much'.

If it is within about 20-30 net carbs, then you will still be in ketosis.

And my personal style is to not be on a strict keto diet anyway.

I was very strict when i had to loose weight. Only carbs from vegetables.

Once i reached my goal i still only eat a few carbs, especially when compared to 'normal' in Thailand which is a full plate of rice with some meat and vegetables two/three times a day.

 

 

1 potato has 30g of carbs. 100 grams of rice has 28 carbs.

 

You cant eat this stuff on keto.

 

Eating low carb food like green beans, mushrooms, broccoli plus other stuff would give you 30 carbs a day easy.

 

There are sneaky carbs in many things. 100g of milk has 5g of carbs. 100g of avocado has 9g.

 

I was around 50g carbs a day just on low carb foods.

 

No way can you eat bread, rice and potatoes and stay under 30g a day.

 

 

 

 

 

 

[Justfine]

Say you ate thai food

 

100g of onion 9g carbs

30g of chilli 2.7g carbs

100g broccoli 7g carbs

1 medium carrot 6g

250g milk 12.5g carbs

Other foods 10g

 

That's 47.2g alone

 

No room for rice etc

 

Average Thai probably has 300g a day.

 

[Justfine]

4 hours ago, whaleboneman said:

Google "home-made mayo"

Results might be r rated

[InMyShadow]

17 hours ago, THAIPHUKET said:

Made a wonderful chicken salad with red & green pepper. Some horse reddish-onions and mayonnaise. Shocker= it got sugar.

Where to find sugar free mayonnaise in CM?

 

Seems this is the only sugar free brand=

Duke's Mayonnaise, made with Eugenia Duke's original recipe since 1917.

Kupee mayo in the one kilo plastic bag has no sugar added and about 150 baht. 

 

It's available in bangkok in the supermarkets but don't know about chiang mai but go check them out 

[Justfine]

5 hours ago, whaleboneman said:

1 hour ago, InMyShadow said:

Kupee mayo in the one kilo plastic bag has no sugar added and about 150 baht. 

 

It's available in bangkok in the supermarkets but don't know about chiang mai but go check them out 

Is that like KewPie?

[Justfine]

One thing I've noticed is my energy levels drop if I don't eat almonds. Great food for low carbers. 

[THAIPHUKET]

1 hour ago, Justfine said:

One thing I've noticed is my energy levels drop if I don't eat almonds. Great food for low carbers. 

I started today. 1 Avocado salt and pepper, slightly mashed and still chunky.

 +2 soft boiled eggs plus   sea salt . 

 Do you think 

it's good enough for breakfast to stay on ? , Because I like it very much 

[Justfine]

9 minutes ago, THAIPHUKET said:

I started today. 1 Avocado salt and pepper, slightly mashed and still chunky.

 +2 soft boiled eggs plus   sea salt . 

 Do you think 

it's good enough for breakfast to stay on ? , Because I like it very much 

If you like it. I only eat avos 2 or 3 times a week.

 

 

[robblok]

11 hours ago, Khun Jean said:

The only difficult ingredient is 'MCT Oil', but if you are in Bangkok that should be available.

I make mine (cacao) with coconut oil (instead of MCT oil), coconut milk, unsalted butter (i make my own from whipping cream),  dutch cacao and some sweetener (stevia or other).

For coffee just replace the cacao with coffee or use both. ?

 

MCT oil is not hard to get there is a Thai webshop Good Karma that stocks it.

[Khun Jean]

8 hours ago, Justfine said:

1 potato has 30g of carbs. 100 grams of rice has 28 carbs.

 

You cant eat this stuff on keto.

 

Eating low carb food like green beans, mushrooms, broccoli plus other stuff would give you 30 carbs a day easy.

 

There are sneaky carbs in many things. 100g of milk has 5g of carbs. 100g of avocado has 9g.

 

I was around 50g carbs a day just on low carb foods.

 

No way can you eat bread, rice and potatoes and stay under 30g a day.

 

 

 

 

 

 

You just proofed my point with numbers.

And it is not bread AND rice AND potatoes. it is a slice of bread OR one potato OR a few spoons of rice.

And the amount of carbs that can be eaten and still stay in ketosis is different for everybody.

As said before when loosing weight be very strict. After that get more flexible. You can go in/out of ketosis many times without a problem. I would argue that is actually a better way to maintain this lifestyle. With intermittent fasting you go into ketosis easy.

Keto combined with OMAD is a super efficient diet to loose weight.

And then it does not matter if you eat some tomato (1), or some potato (1) or some rice (2-3 spoons).

Did it for a long time, so i know how my body reacts. Yours can be different.

 

 

Edited June 15, 2018 by Khun Jean

[Justfine]

3 minutes ago, Khun Jean said:

You just proofed my point with numbers.

And it is not bread AND rice AND potatoes. it is a slice of bread OR one potato OR a few spoons of rice.

And the amount of carbs that can be eaten and still stay in ketosis is different for everybody.

As said before when loosing weight be very strict. After that get more flexible. You can go in/out of ketosis many times without a problem. I would argue that is actually a better way to maintain this lifestyle. With intermittent fasting you go into ketosis easy.

Keto combined with OMAD is a super efficient diet to loose weight.

And then it does not matter if you eat some tomato (1), or some potato (1) or some rice (2-3 spoons).

Did it for a long time, so i know how my body reacts. Yours can be different.

 

 

Wrong. My numbers proved you can't eat that stuff.

 

Who eats a teaspoon of rice or potato?

 

Stop being silly.

 

 

[Justfine]

"And the amount of carbs that can be eaten and still stay in ketosis is different for everybody."

 

Depends a lot on exercise.

 

The more you exercise the more depleted glycogen stores get, the more carbs can be eaten.

 

I eat more carbs pre and post workout.

 

 

[Khun Jean]

55 minutes ago, Justfine said:

Wrong. My numbers proved you can't eat that stuff.

 

Who eats a teaspoon of rice or potato?

 

Stop being silly.

 

 

100 grams of rice = 28 carbs. (Your numbers!)

How many table spoons of rice do you think that is? Go measure it!

(It is more the a teaspoon).

You do not have to get paranoid about a few carbs. It is not poison and no it will not throw you out of ketosis for weeks. Maybe a few hours if you ate too much.

If you go for a walk or swim then the little amount of carbs is gone very quickly.

 

Edited June 15, 2018 by Khun Jean

[lubfishin]

On 6/14/2018 at 12:32 PM, THAIPHUKET said:

Made a wonderful chicken salad with red & green pepper. Some horse reddish-onions and mayonnaise. Shocker= it got sugar.

Where to find sugar free mayonnaise in CM?

 

Seems this is the only sugar free brand=

Duke's Mayonnaise, made with Eugenia Duke's original recipe since 1917.

Do you have to buy the Kewpie brand Japanese style mayonnaise. Make sure it says Japanese style. I get mine at MaxValue

[Justfine]

1 hour ago, Khun Jean said:

100 grams of rice = 28 carbs. (Your numbers!)

How many table spoons of rice do you think that is? Go measure it!

(It is more the a teaspoon).

You do not have to get paranoid about a few carbs. It is not poison and no it will not throw you out of ketosis for weeks. Maybe a few hours if you ate too much.

If you go for a walk or swim then the little amount of carbs is gone very quickly.

 

I showed you how easy it is to get to 47g of carbs eating other things that are low carbs.

 

I highly doubt you eat zero carbs apart from the rice.

 

Anyway rice is not a great food for nutrition.

 

There is little point in eating a spoon of rice when you can eat small amounts of carrots and strawberries and feed your body more nutrients.

 

Being healthy is the main game.

 

 

[Justfine]

Today I ate

Carrot

Pineapple

Strawberries

Mushrooms

Broccoli

Spinach

Onions

 

 

Those foods beat white bread, rice and potatoes any day of the week.

 

I can't see the point  of cooking rice and potatoes then eating a small amount when these foods are inferior to other carb options.

 

I don't see dieticians telling people to eat white carbs. Wonder why....

[Khun Jean]

Well i am not alone in my family. I am not pushing my way to them so i adjust.

I take one spoon maybe two spoons rice, and the rest is vegetable and meats.

My wife piles up her rice then adds lots of vegetables and no meats.

The kids like a bit of rice combined with a bit of vegetables and meats.

So i can be keto or very close to it, while my wife still loves her rice with vegetables (and fish or meat sometimes) and my kids enjoy their food to.

 

carrot, pineapple, onions aren't particular good on keto either. But yes i get it, you just eat a teaspoon of those. ?

 

You might even be on a surplus of nutrients, which just end up in the toilet.

 

 

Edited June 15, 2018 by Khun Jean

[Justfine]

20 minutes ago, Khun Jean said:

Well i am not alone in my family. I am not pushing my way to them so i adjust.

I take one spoon maybe two spoons rice, and the rest is vegetable and meats.

My wife piles up her rice then adds lots of vegetables and no meats.

The kids like a bit of rice combined with a bit of vegetables and meats.

So i can be keto or very close to it, while my wife still loves her rice with vegetables (and fish or meat sometimes) and my kids enjoy their food to.

 

carrot, pineapple, onions aren't particular good on keto either. But yes i get it, you just eat a teaspoon of those. ?

 

You might even be on a surplus of nutrients, which just end up in the toilet.

 

 

Surplus is better than deficit.

 

Your white carb diet isn't much good.

[Khun Jean]

So now i have a white carb diet.........

Bye....