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Old 02-22-2013, 09:19 AM   #1
Rod
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Rod's Journal

Here I will track my diet and exercise successes and challenges.

Age: 48 (blood pressure 120/80, pulse 45)
Weight: 168 lbs (from 190 lbs; goal 155 lbs)
Diet: LCHF/NK
Exercise: bodyweight (gymnastics, calisthenics), sprinting, hiking

Feedback very welcome.
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Old 02-22-2013, 09:17 PM   #2
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Acid Reflux

For years heartburn plagued me fueled by cigarettes, coffee, and crappy diet. After I quite smoking several years ago and cut certain food triggers, my acid reflux improved, but I still wrestle with it. Now as I transition to LCHF (or some variation), I find acid to be a concern.

A particular trigger is fried eggs in butter. The other day acid hit me with a vengeance and it got me down that maybe this diet is not for me, but I think I'm adding too much fat too quickly and not allowing myself to acclimate. I read somewhere, despite only anecdotal evidence, that maybe it's not too much stomach acid but too little, and that I should ingest a dilute solution of apple cider vinegar and see if my acid diminishes. Tried it and it didn't. Then I worried it was a liver or gall bladder issue, but I can ingest heavy whipping cream (with coffee or yogurt) with no ill-effect.

I suspect patience is needed as I adjust.
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Old 02-22-2013, 09:25 PM   #3
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Friday, 2/22/13

Weight: 168.2 lbs

Breakfast
Greek yogurt (0% fat - update to fat version once this runs out) mixed with HWC, apple, pecans and walnuts.

Lunch
Beef chili with kidney beans (leftovers I didn't want to waste) with cheddar cheese and sour cream.

Dinner
Salmon and veggies in butter sauce.

Misc
Almonds and walnuts as needed.

Exercise
Hill sprints, light running, abs work

Last edited by Rod; 02-22-2013 at 09:29 PM.. Reason: added material
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Old 02-23-2013, 12:13 PM   #4
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Saturday, 2/23/2013

Early
6:30am Coffee with 2 oz of HWC

Breakfast
10am Three eggs scrambled with HWC (~2 oz) cooked in bacon grease, bacon (4).
- curious if acid reflux would kick in

12pm minor heartburn
...
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Old 02-24-2013, 10:09 PM   #5
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Saturday, 2/23/2013 (part 2)

Lunch
Yogurt (0% fat) mixed with heavy cream, 2 clementines, pecans & walnuts (~35 carbs total).

Dinner
7:30p smoked salmon (raw), bell pepper, guacamole, sour cream.
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Old 02-24-2013, 10:15 PM   #6
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Sunday, 2/24/2013

Morning
Coffee with heavy cream; handful of walnuts and pecans.

Lunch (restaurant)
Shrimp in garlic sauce (1 1/2 lbs) and king crab legs (1/2 lbs) and 1 beer (Modelo Negra, ~16 carbs); no sides.

Early evening, given my large lunch, I had little appetite but did eat three clementines.
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Old 02-25-2013, 06:39 PM   #7
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Monday, 2/25/2013 (part 1)

Morning
Coffee with heavy cream
Almonds and pecans

Early Afternoon
Three eggs cooked in bacon grease, bacon (3), cheese, 1 clementine
...
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Old 02-25-2013, 06:47 PM   #8
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Ketosis Symptoms (2/25/2013)

Since starting LCHF, today I experienced signs of ketosis: cold hands and feet, the distinctive breath, and increased urination. My mental clarity has been good, if a little hyper-focused.

Weight: 167.2 lbs
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Old 02-25-2013, 10:14 PM   #9
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Monday, 2/25/2013 (part 2)

Evening
Yogurt (0% fat) mixed with heavy cream, apple, walnuts and pecans.
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Old 02-28-2013, 04:38 PM   #10
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Update

So far so good on LCHF. No fatigue, good sleep, decent focus. Anxiety and attention-deficit have plagued me my whole life, but since cutting carbs I've noticed good improvement. Almost a hyper-focus.

The acid reflux I noticed last week is better this week. I've taken a Tums here and there, but the discomfort is so much lighter.

I think what's made this transition easier (I have a wicked sweet tooth) is my year or so of intermittent fasting. Once you can skip a meal or two without limbic stress consistently, you can do anything. I've already noticed on LCHF my appetite has decreased and I eat when I need to. Sometimes I eat in the morning, other times not until after three.

Today I bought Celtic Sea Salt and Himalayan Salt. I haven't experienced low sodium issues, but I've read these salts are superior to normal table salt. Interestingly, I drank a cup of chicken broth before a workout and it made my heart race.

Oh, a few minutes ago I fixed a steak covered in butter with a side of sour cream and spinach. OMG
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Old 03-02-2013, 02:43 PM   #11
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Yesterday morning (3/1) I think I experienced the "low carb flu." I felt alert but my mind was foggy and scattered. Around one I ran a couple miles and did four sets of hill sprints with good energy but the mental things remained. I ate, napped, and felt better in the afternoon.

It's been 14 days since I started LCHF and what I've noticed most is a decrease in anxiety, more attention (although a little hyperfocused and despite the "low carb flu" episode), more stable moods, less talkative, and some times I feel more aggressive but also able to rein it in.

Last night I overcame my first temptation. It was a birthday party and I struggled not to eat any of the birthday cake. I didn't. In time I'll indulge for special occasions, but since I'm still in the adaptive phase I had to say no. I was pleased I walked away.

...

This morning was much better as I hiked/ran to the top of the Hollywood Sign (Mt. Lee) (~6.5 miles and 1000+ feet of gain) in less than an hour-and-a-half, fasted (except for coffee with heavy cream).
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Old 03-02-2013, 03:21 PM   #12
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It's interesting that after a LCHF meal I don't feel any different than before I ate (except for feeling full); whereas, before, after a SAD meal, I'd feel ready tired and often irritable.
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Old 03-03-2013, 07:01 AM   #13
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Stats: 5'10" 48yo 190/165/155
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Weight: 165.4 lbs (I was 170.2 lbs the day before I started LCHF about 2 weeks ago)
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Old 03-03-2013, 07:40 AM   #14
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Acid Reflux update

Quote:
Originally Posted by Rod View Post
For years heartburn plagued me fueled by cigarettes, coffee, and crappy diet. After I quite smoking several years ago and cut certain food triggers, my acid reflux improved, but I still wrestle with it. Now as I transition to LCHF (or some variation), I find acid to be a concern.

A particular trigger is fried eggs in butter. The other day acid hit me with a vengeance and it got me down that maybe this diet is not for me, but I think I'm adding too much fat too quickly and not allowing myself to acclimate. I read somewhere, despite only anecdotal evidence, that maybe it's not too much stomach acid but too little, and that I should ingest a dilute solution of apple cider vinegar and see if my acid diminishes. Tried it and it didn't. Then I worried it was a liver or gall bladder issue, but I can ingest heavy whipping cream (with coffee or yogurt) with no ill-effect.

I suspect patience is needed as I adjust.
On the February 22nd, a week into LCHF, bad heartburn hit me hard and I feared the LCHF experiment would be short lived. Yet, a week after that, my heartburn has been minor with an occasional Tums. Instead of fried eggs I've stuck to eggs scrambled with heavy cream and cooked in coconut oil. I've been applying butter to everything. I've also chewing my food more.

Patience is crucial. The body likes homeostasis and change can be difficult even when positive.
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Old 03-04-2013, 07:55 AM   #15
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Yesterday, March 3, went well. Three eggs scrambled with heavy cream and cheddar cheese in the morning and El Torito in the afternoon.

At El Torito's I had the Chicken Taco Salad with lots of sour cream. It came with a small amount of small tortilla strips that I left in, otherwise I a shunned the complementary chips and salsa and switched from the usual margaritas to a couple of vodka tonic.
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Old 03-04-2013, 08:02 AM   #16
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My Himalayan salt and Celtic sea salt arrive (I'm favoring the former), and I bought ghee yesterday which I'm eager to try. I just learned butter has a very low burn point (~225°F) because of the milk solids, whereas ghee's (clarified butter) burn point is well over 400°F.
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Old 03-04-2013, 03:21 PM   #17
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Today, I bought a loaf of Paleo Bread (serving size 1 slice, almond, 100 cal., 8g fat (0.5 sat fat), 5g carbs (1 digestible carb), and 9g protein. It's a little spongy but not crumbly and it has a good flavor. I made a decent grilled cheese sandwich. The loaf is pricey at $10.99 at Whole Foods (Venice, CA), but although cheaper online ($7.99), shipping is ~$9.00 which obviously makes it cheaper locally. You have to buy several loafs to get a better shipping price which isn't practical.

I'm ecstatic about LCHF but I need more variety and this bread helps.

...

Today was the first day I've ever check my urine ketones. Nice and purple. Nice.
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Old 03-04-2013, 04:56 PM   #18
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I won't test daily, but I tested my urine ketones a couple of hours after lunch and I was definitely in ketosis. The reading was either 80 mg/dL or 160 mg/dL, but it appears closer to the former (I used Ketostix). I really don't need the strips yet as I still have the clinical signs of ketosis: cold hands and feet and that distinct taste in my mouth. But once those signs diminish and I enter keto-adaptation the strips will be helpful.

I know many use the more accurate blood kentone monitors, but I can't afford the expensive test strips.
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Old 03-04-2013, 05:14 PM   #19
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Successes

1) As I mentioned in an early post, I've suffered from anxiety and attention-deficit issues my whole life. Today was a good testament to the benefits of LCHF on mental health. Normally Costco triggers anxiety as I'm not a big fan of crowds especially when weaponized with metal carts. This morning I navigated the busy aisles without anxiety or impatience. In fact, I feel an odd sense of calm, almost apathy or indifference, yet not as in depression or resignation. I'm just not imbuing every event with negative existential significance. Somethings just don't matter.

2) I've run several 5K & 10Ks and hiked many miles completely fasted without incident or diminution of energy. In fact, I believe having become acclimated to intermittent fasting (IF) has made my transition to LCHF/NK easier. From my long hike/run in Griffith Park Saturday to today's 4 miles run, being in ketosis has not effected my performance or energy.
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Old 03-04-2013, 06:33 PM   #20
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I enjoyed reading your journal. The heartburn can be brutal, and like you I had hoped to see mine eliminated. It is greatly lessened, so a bout is even more disappointing.

"Especially when weaponized with metal carts" made me laugh. I don't do crowds either, and that was perfect.

Good luck with your journey! I look forward to reading more.
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Old 03-04-2013, 09:06 PM   #21
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Thanks, JMacB, I'm glad you're enjoying it! It's a real help for me to share my ups and downs and get constructive feedback and support.

How do you cope with heartburn? I take the occasional Tums and have no interest in pills.

I figure I took the occasional Tums eating SAD, and not I take the occasional Tums eating LCHF, but it's amazing how much better I feel on the latter.

I'm looking forward to reading your journey.
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Old 03-05-2013, 04:43 AM   #22
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It's so rare, but if possible I take a swig of hwc. Or water, which may or may not help. I had so much heartburn when I was pregnant and then again eating the SAD, this is just the occasional blip.
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Old 03-05-2013, 08:08 AM   #23
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Quote:
Originally Posted by JMacB View Post
It's so rare, but if possible I take a swig of hwc. Or water, which may or may not help. I had so much heartburn when I was pregnant and then again eating the SAD, this is just the occasional blip.
Next time I'll try hwc before resorting to Tums.
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Old 03-05-2013, 08:38 AM   #24
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Macros and Calories

After reading reddarin's intro to "High Fat NK 80/15/5" thread (March 2013), I created an excel doc to target my caloric and macro requirements.

Based on reddarin's formula's (based on Volek and Phinney) my requirements are:

Protein: 105g to 140g (fixed) [ideal wt/lbs*1.5g or 2.0g]
Carbs: <50g (fixed)
Fat: 200g to 250g (variable)

Daily Caloric Requirements:
Moderate day: 2500 [kg*35kcal]
Very Active: 3000 [kg*42 (my estimation)]

Just a cursory glance at these numbers shows I've probably been under eating especially protein and fat. The virtue of low carb, whatever the version, is that calorie counting is not necessary (no insulin, no lipogenesis) but eating enough is.
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Old 03-05-2013, 10:06 AM   #25
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New Favorite Bacon

I have a new favorite bacon: Whole Foods 365 Smokehouse uncured (no nitrates). Smooth flavor without overly salty taste.

Breakfast
5 strips of bacon, eggs scrambled with heavy cream in bacon grease (removed some from cooked bacon, pinch of Himalayan salt -- too much is too much) topped with shredded cheddar.
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Old 03-07-2013, 03:40 PM   #26
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March 5 (cont.)

So...

Later on the 5th my heartburn kicked in worse than usual. Took a swig of hwc which helped but the relief was short lived. I didn't feel like experimenting, but I guess I should have had another round of cream. Instead a took Tums.

For lunch I made two open face sandwiches with Paleo Bread spread with ghee, chicken, cheddar cheese, tomato with spinach and sour cream.

In the evening I made yogurt with cream, blueberries.

Before bed I had two clementines and a small banana. Oh, my sweet tooth kicked. A lot better than a pint of Ben & Jerry's.

Last edited by Rod; 03-07-2013 at 03:48 PM.. Reason: addition
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Old 03-07-2013, 03:55 PM   #27
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March 6

Morning
Walnuts & pecans

Lunch
Steak with butter and vegetable sautéed in the butter.

Dinner
Two open faced sandwiches with Paleo Bread spread with ghee, salmon, cream cheese, tomatoes.

Bedtime
Once again another pre-bedtime snack of clementines and a small banana.
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Old 03-07-2013, 04:04 PM   #28
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Fat Fast

Today, I bought the Kindle version of Fat Fast by Dana Carpenter. I'm pleased with my success on LCHF but I think a well-timed 3 to 5 day "fat fast" is good way to reset the system and break metabolic set points. It offers a good introduction to the LCHF science and provides 50 quick recipes.
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Old 03-07-2013, 08:51 PM   #29
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March 7

For lunch I made 4 oz. chicken covered in cream sauce (3 tablespoons ghee, 1 cup of heavy whipping cream, sauteed onions and garlic). I'm finally getting the hang of reducing the sauce.

The last couple of days I've felt good but a little off. Although I salt fairly liberally, I wonder if I'm getting enough salt...so I made a cup of bouillon. In fact, tomorrow I'll start my day with it and see if that makes a difference.
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Old 03-08-2013, 05:05 PM   #30
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Intermittent Fasting and LCHF

I think one of the challenges of changing eating habits is overcoming limbic hunger. It wasn't many years ago that I couldn't go more than two or three hours before I got hungry quickly followed by crankiness if I didn't eat ASAP. High carbs and low blood sugar contributed, but it also had a lot to do with "Feed me or I will die!!!"

Months of intermittent fasting (IF) (usually "Fast-5" version) broke my fear of not eating. Now as I transition to LCHF/NK, the discipline of IF is helping me succeed. Although low carb is not necessary for IF, many IF'ers use it to excel.

Coincidentally, today I ran across a blog ("The Eating Academy") post my Peter Attia, MD, "What I Actually Eat, part II" where he has combined LCHF and IF.
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