Tag Archives: sardines

One Day Of Ketosis

krebs

graphic reproduced from Joseph Arcita

I’m not even remotely an expert on this, but I thought I would share a sample day in hardcore ketosis, which is different from LCHF. The conventional ketogenic diet (designed for epileptics) requires the daily ratio of fats by weight to be four times greater than the combined weight of proteins and carbohydrates. Whereas the Low Carb High Fat (LCHF) folks tend to eat an amount of protein appropriate for their body size, and then less than 10g (but as much as 50g sometimes) of carbohydrates, and then they round out the rest of their diet with fat – but not in any specific ratio and usually not nearly so much as required on the classic ketogenic diet.

In other words, the classic ketogenic diet would have 50g of protein, 50g of carbs and (50 + 50 x 4 =) 400g of fat. This is a crazy amount of fat and calories (4000!), so I have designed a modified or modern ketogenic diet that still does the same thing without having to eat a couple tubs of mayonnaise throughout the day.

My modified, modern ketogenic diet would have 50g protein, 10g carbs and then (50 + 10 x 4) 240g of fat for an average person.

Whereas the same person doing LCHF would have 50g protein, 10g carbs and maybe just 100g – 150g of fat.

All three versions seem to keep people in ketosis, but since I have not personally tested all the methods with an at-home ketosis strip monitoring device, I can’t say for sure. Now I’ve got a goal this year. At last.

(However I would never test or play around with the “classic ketogenic diet”, as that much fat would invariable cause nausea and I just don’t need to do that to myself. I will definitely experiment with the others, though).

I put this sample menu together to improve upon one of my previous posts about cancer as a metabolic disease. I figured the information would be much more useful if readers could visualize what it really means to eat this much fat!

This menu is designed for me. Because of my body size and low level of activity, my body probably requires just about 45g of protein each day to maintain growth and optimum repair.  You may require more, or less. No matter what your protein requirement is, you will probably still want to consume around 10g of carbohydrates and not much more. For this “modified ketogenic menu”, you will add your protein to your carbs (mine is 45 + 10) and multiply by 4 to find out how much fat you will require.

MY SAMPLE MODIFIED KETOGENIC MENU

  • FOR BREAKFAST I could have a “Big Fat Coffee” (1 Tbsp butter, 1 Tbsp coconut oil, espresso and hot water), 1 egg cooked in 1 Tbsp butter with a cubic inch of cheese shredded or melted into it. This comes out to 10g protein, 1g carbs and 48g of fat. Within the range!
  • FOR LUNCH I could have a salad with 1 1/2 cups of shredded romaine lettuce, 1/2 cup of chopped cucumber, a cubic inch of grated cheese, 2 pieces of bacon crumbled on top and a dressing made of 3 Tbsp olive oil, 2 Tbsp sour cream, spices and 1 Tbsp apple cider vinegar. I would have to eat ALL of the dressing. This comes out to 11g of protein, 5g of carbs and 60g of fat. Within the range!
  • SNACKS are tricky. Pâté and cheese, even on its own without crackers, has too much protein compared to fat – so I would have to also spread butter on it or something equally strange. I wouldn’t need much more protein on this “meal plan” suggested here, so all I could really can snack on is fat. I would suggest making an unsweetened chai tea (from a teabag) and emulsifying coconut oil into it as a creamy beverage. This gives me 14g of fat, which is great and filling.
  • FOR DINNER I could have a can of sardines packed in olive oil (I chose that because it’s easy to visualize), a 1/4 stalk of broccoli with 3 Tbsp butter melted on it, and another small salad of 1/2 cup of shredded romaine with a dressing made of 2 tbsp olive oil to 1 tsp apple cider vinegar. For dessert I could have 1/2 cup of whipped cream. This gives me 19g of protein, 5g of carbohydrate and 92g of fat. Just within the range!

DAY TOTAL = 40g of protein, 11g of carbohydrates and 215g of fat, and 2100 calories.

This was really hard! And even after all this work, I was 5g too low on protein, 1g too high on carbs and 5g too low on fat. However this would absolutely keep anyone in ketosis, without starving or feeling hungry whatsoever. This is a lot of fat to get through, and it keeps you feeling really full. But the point of this exercise was to show that you can get into ketosis with a low amount of carbohydrates without resorting to a low amount of calories.

I think what I really need to do is order some ketosis monitoring strips, so that I can verify for myself if LCHF, which is much more palatable, can still maintain adequate metabolism of ketone bodies.

WHY WOULD ANYONE WANT TO DO THIS?

Well, in addition to reversing tumors, nourishing mitochondria and providing preferential ketones for efficient metabolism, ketosis promotes cardiovascular health, increases HDL cholesterol and particle size while decreasing LDL cholesterol; ketosis increases neuronal stabilization and mental functioning, preserves lean body mass while reducing fat stores, and stops the progression and can reverse Type II diabetes, Alzheimer’s, hypertension and various cancers.

My question is, why wouldn’t you want to do this?

Showing small to moderate ketone levels on these possibly unreliable Ketostix

Showing small to moderate ketone levels on these possibly unreliable Ketostix

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FURTHER READING

I have updated my earlier post, CANCER IS A METABOLIC DISEASE, to include more specific details on the ketogenic diet and also this sample menu to help people visualize what it means to eat this way

A link to My Big Fat Coffee recipe and post

My thoughts on how much protein you should eat for your specific body size and needs

Here is a look at some ketostix test strips for monitoring ketone levels in urine, that you can use at home to see if you are still burning ketones or if you have slipped back to burning glucose

Here is the wikipedia page on THE KETOGENIC DIET

A pretty great and thorough “Guide to Ketosis” posted by Joseph Arcita, whose graphic I used up above. He is really comprehensive!

Inexpensive Ketostix in Canada if you want in on this game

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Reset Days

Sometimes a weekend gets away from you when there are birthdays and holiday parties to host and attend. I’m talking excessive wine and champagne, buttercream cakes, croissants, scalloped potatoes, chips and crackers, candy and chocolate. Well that was my weekend anyway. No big thing, let’s do a reset.

Today I’m going to eat a moderate amount of nutrient-dense food (let’s say 1400 calories for my body size and activity level), and I’m going to consume my proteins and carbohydrates exclusively during an 8-hour window, between noon and 8pm. But I can eat fats in the morning to give me energy and bowel motility for the day ahead. This plan is specifically tailored as an LCHF (Low Carbohydrate High Fat) day to reset my fat burning potential and redirect my body into an appropriate state of ketosis.

START OF THE DAY

I’m going to start with a “Butter Coffee”. I brew a long espresso over a Tbsp of organic, pasture butter and a Tbsp of coconut oil. You could also add some boiling water if your espresso isn’t “long” enough. Then I shake in some organic cinnamon and a few drops of vanilla or a few shakes of vanilla bean powder. Then I dump this oily mess into my Vitamix or blender, and blend on high for about 10 seconds to really emulsify the fats. My long espresso turns from black to creamy caramel. I pour it into my favourite mug and enjoy.

This gives me a lot of energy for my morning, and also gets my bowel motility going pretty rapidly. I’m sharing that because I know you want to know. But I am adjusted to this amount of fat, which is an important detail. Sometimes I do 2 Tbsp of butter and 2 Tbsp of coconut oil. Sometimes I’m just that kooky. If you are not used to eating this much fat, try starting with just 1/2 Tbsp of coconut oil. Maybe the next day add 1/2 Tbsp of butter, and then work up from there. Too much fat too soon can literally make you feel nauseous, especially coconut oil. But if you are adjusted to it, it makes you feel great: alert, energized and moisturized!

Butter Coffee 1 Tbsp butter and 1 Tbsp coconut oil: 25g of fat and about 220 calories

BREAKING THE FAST: LUNCHTIME

At noon, or closer to 1pm if convenient, I’m going to eat a pretty easy lunch of a can of sardines packed in olive oil or water (not soybean or canola oil), and a parsley salad.

The can of sardines I have handy (Open Seas Portugese sardines) has 11g of fat and 15g of protein.

parsley saladThe parsley salad is a revelation that I discovered in Istanbul. It’s basically tabouli without the couscous. I take 2 bunches of washed flat-leaf parsley and 1 bunch of washed mint and chop them in a food processor with some cucumber. You can also add some lemon peel, lemon juice, garlic and scallions. Then I add some grape tomatoes and a dressing of olive oil and white balsamic vinegar, a touch of dijon mustard and fresh garlic.

Why this salad is a revelation is that parsley is off the charts with nutrient density. 1 serving of this salad is worth about 2 cups of parsley, which gives you 303% of your Vitamin A for the day, 213% of your Vitamin C, 41% of your iron and 17% of your Calcium – not to mention over 2000% of your Vitamin K1, 46% of your Folate, 19% of your Manganese and 10%o four Phosporous. There’s more to parsley, but the numbers are starting to get boring and smaller.

And as far as macronutrients go, 2 cups of parsley has 1g of fat, 8g of carbohydrates and 4g of protein. This is a salad winner. Add some olive oil and vinegar dressing as the fats and acids will help your body metabolize the nutrients in the salad.

lunchSNACKING

First of all I’m going to drink a lot of tea today, specifically nettle tea. Nettles do a million great things, including stimulating the lymph system and boosting the immune system – great at this time of year.

If I feel like a snack today, I’m going to have some high quality olives. 10 large olives have about 5g of fat and 3g of carbohydrates. In addition to their blood pressure lowering properties (due to high monounsaturated oil content), olives are packed with phytonutrients like phenols and terpenes that specifically interrupt the life cycle of breast cancer and gastric cancer cells, and also protect DNA from oxidative damage.

GET READY FOR DINNER

As I’m calling this a “reset day”, these meals are going to be quick and easy.  I’m going to have a 3-egg omelette for dinner with 1/2 cup of grated cheddar cheese inside. The whole thing will be cooked in butter. I might add some scallions and hot sauce if I feel like it.

I might have a few radishes on the side as a garnish, or a little scoop of fermented carrots and beets as an additional condiment.

DESSERT

Okay it’s not fair to call this dessert. But it’s the most “carby” item of the day, so it sort of fits into this category. After I’ve digested dinner but before my “8 hour window” is done, I’m going to have 1 cup of home-made whole milk kefir. You could have a little bowl of yoghurt or some whole milk kefir (unflavored) from the store. I really like to finish my day with some heavy duty probiotics like this, so that they can get to work on my digestive system overnight. Also, the sugar and the fat in the milk will keep me from getting at all hungry over the night, and will help guide me to sleep.

LET’S LOOK AT THIS 1400 CALORIE DAY

I think I should just re-state that I don’t “count calories”, but that they are still a handy marker for how much food I have eaten. When I am adjusted to eating more fat, I tend to consume less calories overall and yet feel more satiated.

Today’s meals and condiments break down to a ratio of calories from 70% fat, 11% carbohydrates and 19% protein.

Stated another way: 117g fat (51g saturated), 45g carbs (15g sugar) and 70g protein.

I will also have eaten over 1000% of my daily Vitamin A, over 400% of my Vitamin C, 122% of my Calcium, 84% of my iron, 40% of my Vitamin D, over 3000% of my Vitamin K1, etc.

My Vitamin D from today’s foods is a little low, so I will take my cod liver oil supplements like I always do to compensate. My B vitamins are also a little low (only meeting about 60% of required B6, B12 and Folate), so I will supplement with a topical Vitamin B cream, which is designed to bypass digestion and get right into my cells. I’m also only hitting about 50% of my Magnesium requirements, so I’m going to use a topical Magnesium gel and an Epsom salts bath. And as Vitamin K2 is either not measured in our foods or not present, I am always going to take a K2 supplement (mine comes with Vitamin D as well).

This is a pretty good reset day. Probably a little higher in protein for me than necessary, but basically a good day.

WHERE TO GO FROM HERE

This week I’m going to do the Butter Coffee regime every morning. For lunch I’ll switch it up with a kale salad and some boiled eggs. For dinner I’ll have lamb chops or wild salmon with some broccoli or leeks. I’ll try to finish off every day with some kefir.

I’ll let you know how long this lasts before I accidentally eat a bag of chips.

SOME FURTHER READING

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Sardine Snacks For All

Maybe you think they are gross. But sardines are the greatest snack in the world, and it’s time to give them another shot. Here’s why:

For starters, sardines are a very tiny fish, so they carry a lower toxic load than a larger, older fish (I’m talking mercury and PCBs, people). They are lower down in the food chain, so it is considered more ethical to consume these wild fish as they are more available and replenish quickly.

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One can of sardines is about 90g by weight. That can is going to supply you with 135% of your Vitamin B12 for the day, 78% of your tryptophan, 68% of your selenium, 56% of your omega-3s, 44% of your protein, 44% of your phosphoros, 43% of your Vitamin D, 34% of your calcium (if you eat the bones, which you are going to obviously), 23% of your Vitamin B3 and 16% of your choline, and 8% of your iron.

Let’s go macronutrients. We’re talking 23g of protein, about 11g of fat if packed in oil (say no to canola/soy/industrial oils and yes to olive oil), and obviously no carbohydrates, sugars or fiber.

So let’s be fancy and transfer the sardines to a plate first. I eat everything – the tails, the crunchy bones, the skin. It’s even more lovely to squeeze a little lemon or drizzle some balsamic vinegar on them. Why not try harissa or hot sauce?  You just can’t go wrong.

If you are new to sardines, you might require a cracker. In this case, load some sardine onto a cracker like it’s paté. I prefer to use a wheat-free cracker like Mary’s Gone Crackers, or a low-carbohydrate version like Flackers.

The Bellevue restaurant in Toronto once served a sardine sandwich with peanut butter, sprouts and cucumber on rye. If you’re not in the area, it might be time to try it out at home – but go to the next level: skip the bread and make a nut butter and sardine lettuce roll-up.

I started feeding sardines to my daughter when she was about 18 months, so now she is used to the flavor and actually likes the idea of “sardine snacks”.

Fresh sardines are obviously delicious, and shockingly inexpensive. You can buy them at any good fish counter. They are a little larger usually, and you will have to ask to have them gutted for you. You can toss these in olive oil and lemon, and then grill them under the broiler until the skin bubbles. Again, try to eat as many of the crunchy bones as you can for the calcium content.

WARNING: fresh sardines grilled on the barbecue are incredible! But if you live near wildlife, they will freak out over the delicious aroma. We once woke up to a bear humping our barbecue. So that happened.

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