Starting Or Restarting Low-Carb, Part Two
Another wildly helpful post by Dr. Michael Eades -- the follow-up to the wildly helpful Part One. An excerpt from Two:
In the last post we discussed ramping up the fat intake as the single best way to hurry the low-carb or keto adaptation along. I didn't mention it in the previous post, but another little secret is to keep an eye on the protein intake. Too much protein will prevent the shift into ketoses because the liver will convert some of the protein into glucose - this glucose will then be used first and slow down the ketogenic process. Which, if course, prompts the question, how much protein is too much? As long as you're getting your protein from meat, especially fatty cuts of meat, you're probably okay. If you go for the extremely lean cuts of meat, say, skinless chicken breasts, or if you are supplementing your diet with low-fat protein shakes, you could have a little more trouble low-carb adapting. If you're going the shake route, I would recommend you add some coconut oil to the shakes for a couple of reasons. First, you'll hasten the keto-adaptation, and, second, the fat it coconut oil will help remove the fat from your liver (which I'll discuss more later in this post).
I learned from this post that I should take magnesium before I go to bed -- not at 9 o'clock in the morning:
Magnesium is natures relaxant. It makes many people sleepy, so we always recommend taking it at bedtime.
As for potassium, pills I've found that are commercially available often come in a ludicrously small dose -- maybe as low as two percent of your daily requirement. I eat Italian parsley which is very potassium-rich. After I make my bacon, I save a little bit of the grease and toss in a big clump of Italian parsley -- about the size of three fists. I then cook the hell out of it, until it's reduced down to little crispies. Next steps: Eat. Enjoy.
P.S. Get the Italian kind. And you have to cook it to kill the taste.
I'm curious now about the Italian parsley. I use plain parsley in almost every seasoning but never used the Italian. Just out of curiosity, when you say kill the taste, is it because it has a harsh flavor or because you are not into certain types of food? I have been struggling with getting back onto no carb for quite awhile now.
Kristen at June 27, 2011 5:51 AM
Parsley has a really strong flavor. It's why I cook it to death in bacon grease. I like the texture and taste of the Italian parsley best. It's milder all around.
Amy Alkon at June 27, 2011 6:17 AM
I've been doing the Eades' "6 Week Cure to the Middle Age Middle", and so far, I've lost 4 pds in one week! I add some coconut oil to my shakes for extra fat. The protein shakes are so filling I can usually only drink 2 a day. Hopefully, I'm getting enough protein.
I started using "Fitday" also - plugging in everything I was eating. I discovered a lot of carb creep in my diet, which wasn't so low carb afterall! A handful of nuts was turning into more like a cup of nuts a day. Plus, I've cut way back on cheese, which I was pretty much viewing as a free snack, being lc, but the Eades say it stalls weight loss in most people.
I stopped listening to that nutritionist. He was overweight himself! Then, he had me come in and have my body fat measurements taken by a "personal trainer" and SHE was overweight! I couldn't believe it! I was like, "How can either of you give advice on weight loss?"(well, I was thinking that anyway)
Of course, as if reading my mind, they both blame "medical issues" for their obesity - and bash lc diets - but they are almost living proof that what they preach doesn't work.
I'm twice that girl's age and weigh probably 50 pds less, yet she was telling me everything I've been doing is wrong. lol
lovelysoul at June 27, 2011 6:39 AM
I'm eating more protein, fewer carbs, to try this eating style you've been promoting. Trying to lose 40-50 lbs I gained.
Because I'm really not savvy in the kitchen and I don't like to spend much time cooking, I stole your bacon and eggs idea. They do great, easy to heat, etc.
Tried the italian parsley and was completely grossed out. But now I wonder if I didn't cook it enough? Also didn't cook a large enough serving. Three fistfuls? I used one small handful. Whoops.
I'll try the parsley one more time, but I might have to go another route.
And interesting about avoiding the chicken breast and having fatty meats instead. I don't like chicken nearly as well as steak. Yummy!
Are non-starchy veggies generally okay? I like veggies. And I like meat. It's been surprisingly easy to cut out the obvious carbs. Now I will just have to be on the lookout for the less obvious one.
P.S. Apologize in advance if this post doesn't make sense. My allergies are KILLING ME and I'm currently dosed up on benadryl.
Meloni at June 27, 2011 7:49 AM
Amy Alkon
http://www.advicegoddess.com/archives/2011/06/27/starting_or_res.html#comment-2308154">comment from MeloniI cook the Italian parsley until it's small and wilted and crunchy. I cook the hell out of all vegetables...I like my green beans heavily buttered and pretty wilted. No al dente for me.
Also, the bacon grease is integral. Or some kind of grease. You need to have this stuff heavily greased or buttered or it's inedible.
I eat very fatty meat. It's one reason I don't really like pork chops. Too lean.
I mostly eat green beans and salad, heavily dressed.
Amy Alkon at June 27, 2011 7:59 AM
Currently reading "The 10,000 Year Explosion: How Civilization Accelerated Human Evolution" (available from Amazon through Amy's link) - and there's a nice little section on the struggles to adapt to a grain-based agricultural diet.
My new motto:
Eat cow food, look like a cow.
Eat cows, look like a lion.
Gog_Magog_Carpet_Reclaimers at June 27, 2011 8:28 AM
Amy Alkon
http://www.advicegoddess.com/archives/2011/06/27/starting_or_res.html#comment-2308215">comment from Gog_Magog_Carpet_ReclaimersThanks, Gog -- and here's a link: The 10,000 Year Explosion: How Civilization Accelerated Human Evolution.
And I like your new motto.
Amy Alkon at June 27, 2011 8:32 AM
I'm going to buy the Italian parsley today and try it. Thanks!!
Kristen at June 27, 2011 8:35 AM
Amy Alkon
http://www.advicegoddess.com/archives/2011/06/27/starting_or_res.html#comment-2308241">comment from KristenYou're welcome. And here's how I cook bacon (your microwave may vary). Note that this is for three strips. I put three strips in a covered, 14-inch Pyrex bowl. My fave bacon is Oscar-Meyer low-sodium. (Bacon is salty already -- this has just enough salt.) In my circa 1992 microwave, which I UPS'd to myself when I moved from NY to LA, I cook it 10 minutes on medium high to make it crispy/crunchy. On high, it burns. Then, I take it out, dump out almost all the grease, and put in the parsley tops. I stir the parsley tops around to get them wet with the grease (you only need a tiny bit), and then I cook it for three minutes and let it sit. It gets kind of dried out and crunchy. I chop it up with a spatula and eat it. The salt from the bacon grease is salt enough, but if you sautee it in butter, you might need to salt it.
The idea is cooking the hell out of it to grease it up and kill the taste. I think this also knocks down the oxalates, if I remember correctly.
Amy Alkon at June 27, 2011 8:46 AM
I just can't imagine eating that much parsley. I like it as an herb, but not a veggie. It seems that you're able to eat pretty much the same thing most days and be content, Amy. That would be a challenge for me.
Fortunately, there are a lot of lc options, so I get some variety. Last night, we had steak with a side of steamed asparagus, tomato, and a little bit of goat cheese melted on top. Yummy.
Meloni, you can have a litle bit of starchy vegetables, but it's best to stay entirely away from potatoes and corn if you want to lose.
Lowcarbfriends.com is a good source of support and info for LC diets. Also, as I said, using Fitday helps if you want to know how many carbs and calories are in foods.
lovelysoul at June 27, 2011 9:25 AM
Amy Alkon
http://www.advicegoddess.com/archives/2011/06/27/starting_or_res.html#comment-2308321">comment from lovelysoulI have to cook the hell out of it to make it palatable.
Amy Alkon at June 27, 2011 9:26 AM
I wrap small strips of spinach or dark green salad around each bite of piping hot extremly RARE beef
lujlp at June 27, 2011 2:31 PM
Thanks for the info lovelysoul!
And I had no idea you cooked the parsley in the microwave as well! I did my bacon in the microwave, than made a huge mess frying the parsley in the grease on the stove afterward. Will definitely try again, thanks!
Meloni at June 27, 2011 9:13 PM
Something to remember about me in relation to food: I don't cook; I heat.
Amy Alkon at June 27, 2011 9:39 PM
Sadly, parsley cuts milk. I may try frying cilantro in butter, though.
NicoleK at June 28, 2011 5:15 AM
I now eat kale cooked in the bacon grease.
Amy Alkon at December 24, 2016 9:22 AM
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