/fit/ - Fitness, Health, Exercise, Dieting, etc

>>140290

If you absolutely must eat a high fat diet, lots of eggs is a poor choice as they are normally high in linoleic acid. Cooking things in coconut oil is safer way to increase your fat intake as is using ruminants as a source of animal fat (tallow, butter, fatty cuts of meat, etc). A diet high in linoleic acid will increase your chances of acne, baldness, and cancer.

>>140292

Coconut oil costs a fucking kings ransom in my country. However, there is a cheapo store near where I live that sells red palm oil. I guess I'll buy that instead.

>>140292

That's more of an issue for factory farmed eggs that are eating a shit diet and passing the savings on to you.

>>140290

Also, eat bacon, pork belly, beef navel, ribeyes, etc. Cook them in butter, and serve them with a fatty sauce like hollandaise/bernaise, fancy homemade mayo, etc. Vid related is chef John's steak sauce recipe, which is just fancy mayo.

polite sage for doublepost

>>140395

Murica: the post

Disgusting.

>>140355

I actually make mine in the microwave now. It's basically the same thing as chef John's method except you zap it for a few seconds, stir, zap, stir until it's done.

Also, red palm oil has a strong taste. I hope you like it, otherwise your money is wasted.

>>140396

Unless you're Japanese your food is probably grosser

>>140419

Lol I am from Murica but my diet does not subsist of nothing but fat and cancer, thank you.

>>140355

So I tried cooking with it. Turns out it starts smoking really easily. From reading around,it appears that the microscopic pieces of plant fiber, still present in the oil is what's getting charred and making the smoke.

>>140459

lol dude. Just use butter if coconut oil is really expensive. You guys have butter right? I have Norwegian cheese in my fridge. Chocolate/cocoa butter is another healthy fat source, but I dunno if pan frying anything in chocolate fat makes sense. The point was to advise you to eat a higher ratio of saturated fat—not to cook with tropical oils or plant fats at all costs.

If you have costco in norway they have the cheapest canola oil, you can eat pork rinds as a snack they are pure fat,

Tbh im diabetic type 1 you niggers and the first thing they teach us is that ketosis is going to kill you down the road and it really fucks your body up. Now on GP this is for diabetic ketoacidosis

>Diabetic ketoacidosis (DKA) is a rare yet potentially fatal hyperglycemic crisis

>the development of DKA is caused by dehydration, increase in insulin counter-regulatory hormones, and worsening of peripheral insulin resistance. Medications such as diuretics, beta-blockers, corticosteroids, antipsychotics, and/or anticonvulsants may affect

==carbohydrate metabolism== and volume status and, therefore, could precipitate DKA.

>Insulin deficiency, increased insulin counter-regulatory hormones (cortisol, glucagon, growth hormone, and catecholamines), and peripheral insulin resistance lead to hyperglycemia, dehydration, ketosis, and electrolyte imbalance, which underlie the pathophysiology of DKA.8 Due to increased lipolysis and decreased lipogenesis, abundant free fatty acids are converted to ketone bodies: β-hydroxybutyrate (β-OHB) and acetoacetate. Hyperglycemia-induced osmotic diuresis, if not accompanied by sufficient oral fluid intake, leads to dehydration, hyperosmolarity, electrolyte loss, and subsequent decrease in glomerular filtration rate. With decline in a renal function, glycosuria diminishes and hyperglycemia worsens. With impaired insulin action and hyperosmolar hyperglycemia, potassium uptake by skeletal muscle is markedly diminished; also hyperosmolarity can cause efflux of potassium from cells. This results in intracellular potassium depletion and subsequent loss of potassium via osmotic diuresis, causing reduction of total body potassium averaging 3–5 mmol/kg of body weight.

Tl;dr I dont think it affects you the same as me but maybe dont go for the fad diet that is a real push on your system and just eat your veggies brah

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4085289/

>>140463

Ketosis is not ketoacidosis. People eating keto have to do some serious fasting to get their ketones up to even 5mmol. Ketoacidosis doesn't even begin until ketones get over 10mmol. Since you are type 1 it is something you have to worry about. It is impossible for someone with even a marginally functional pancreas to get ketoacidosis. The only time it is seen outside type 1 is inend stage type 2 patients that have fried their pancreas so bad they are functionally no different than type 1's anymore.

Keto had been fucking terrible for my test.

This guy legit? I have been tryin' this one for 7 days, what do you think?

DAY 1

Breakfast – Eggs, bacon and tomato

Lunch – Chicken salad with olive oil and feta cheese

Dinner – Salmon with asparagus cooked in butter

DAY 2

Breakfast – Eggs, tomatoes, goat cheese and basil

Lunch – Peanut butter, almond milk, cocoa butter and milkshake with stevia

Dinner – Meatballs with vegetables and cheddar cheese

DAY 3

Breakfast – Keto milkshake

Lunch – Salad of prawns with avocado and olive oil

Dinner – Pork shops with broccoli, parmesan cheese and salad

DAY 4

Breakfast – Omelette with avocado, peppers, onions, spices and salsa

Lunch – A handful of nut and celery with guacamole and salsa

Dinner – Stuffed chicken with cheese and vegetables

DAY 5

Breakfast – Omelette with cheese and tomatoes

Lunch – The remains of the last dinner

Dinner – Eggs, steak, mushrooms and salad

DAY 6

Breakfast – Omelette with ham and vegetables

Lunch – Ham and cheese and a handful of nuts

Dinner – White fish with eggs and spinach cooked on coconut oil

DAY 7

Breakfast – Eggs with bacon and mushrooms

Lunch – Hamburger with salsa cheese and guacamole

Dinner – Beef steak with eggs and salad

Most of my meals consist of a piece of meat and some fat i.e.

steak and cream

steak and olive oil

steak and creme fraiche

steak and avocado

etc

>>140687

This for me, too. It's generally just steak and butter for me. It's miserable eating a couple of tablespoons of butter straight up, but it gets me the fat I need.

>>141121

> fad diet

It's still a fad after 1400 years? Even Hippocrates knew this shit worked.

>>140419

Spaniard food is a delicacy compared to that.

>>140419

No señor, mexican food is delicious. Do not confuse with that pocho wetback shit you have back there under the guise of "mexican food".

>>141359

Food, waste, and water, fam.

>>141359

Australia is right, your weight fluctuates because >>141363 which is why you should be weighing in regularly, at the same of day, and look at the trend.

Just started back today after carbing up. Doing 2-week cycles right now. Trying to cut as much as possible before fall/winter when I'm going to start bulking. I like to grab some veggies from the grocery and do stir fry. Then eat a bunch of bacon, eggs, and shit. I keep a fuckload of cheese on hand to make sure I always have something for protein. Avocados are dope and my localy grocer has the "ugly" ones that are way cheaper than normal. Most food has to meet appearance quality standards because people don't like to buy stuff with blemishes, so growers usually throw away tons of produce with marks. I like to put some salt (50/50 sodium/potassium) into the divot in an avocado with a bit of pepper too and then put in half a tablespoon of oil to fill it up and make the avocado smoother and more keto.

>>141401

I my experience carb cravings eventually fade if you do keto enough. I've also tried tasting carbs while in deep ketosis (on a whim) and they didn't taste satisfying at all. Tried it with a bit of pasta, a bit of ice cream, shit tasted totally different like I couldn't even taste the starch or sugar at all. It was nuts.

>>141429

congrats keep up the good work

Been trying keto for the last 6 weeks, but I keep having days where I fuck up. Down 3kg to 80kg whilst improving all my lifts.

Need to get some new recipes under my belt.

>>140290

How do I gain weight on keto? Well, not exactly keto but low-carb diet?

>>141445

Thanks. You know you're a landwhale when you lose 50 pounds and no one even notices.

>>141611

If you're a skelly I wouldn't bother with keto unless you have a neurological or other health condition that responds to keto.

Now if you're a former fatass that wants to get swole without getting fat again, you can eat keto, but bump your carbs up a little. Physical activity will increase your carb tolerance and allow you to stay keto. Having a blood or breath ketone meter helps a lot with this. When you do eat those carbs, you want to eat them before you lift. Top tier athletes that do ketosis can eat upwards of 200 grams of carbs a day and stay in ketosis because they train so intensely. Those are endurance athletes that really plow through the calories though, not lifters. If you just want to lift you will only need a little carb bump before your workouts. There are alot of ketoers that say they don't need the carb bump, and lift just fine on standard keto. That's what I'm going to try and do when I get a gym membership next month. We'll see what happens.

Started keto in July as a test. I've dropped from 105kg to 93kg. Still got a way to go, but I'm feeling awesome. It wasn't too hard to drop carbs as I mostly got mine from sources like wraps, potato, rice and pasta. Besides those, I just had a sweet tooth that I found surprisingly easy to control with the introduction of 96% dark chocolate. I don't need the dark chocolate anymore, though I still enjoy it. I lost about nine kilos in three weeks and have slowed to a rate of roughly one kilo a week. Yesterday I fasted for about sixteen or so hours, I broke it around 14:00 just to eat some avo with cream cheese and feta, but I was barely hungry until I'd gone through a shift at work and done a nights training.

My weight loss is definitely tied to cutting out carbs. I exercise plenty, but I've always had a big appetite, so I found it hard to clean up my diet in past attempts because I'd still eat bread and shit that' makes you feel hungry faster. By going hard-line, 30g of carbs a day, I found things much easier to manage because it was a hard rule, no calorie counting, just cutting the shit out that would normally throw me off.

Whether or not I've been in ketosis consistently, I can't say for certain. I've actively broken it once, last week, and I really didn't enjoy the feeling that sugar gave me or feel like I'd missed anything when I tried some roast potato.

My exercises currently are mostly cardio based, swimming, running and BJJ.

I swim three times a week, I raised my distance from 1km to 1.25km this week after getting back into it proper alongside keto. I run three times a week too, doing 5km up from 4km.

BJJ I picked up this year and attend a one hour training session every week night. Before giving keto a go, my weight loss was subtle and often stalling. Now I'm making much better progress. I plan to eventually reintroduce carbs, but I'm pretty comfortable right now and I'm moving towards more fruit as the weather warms up.

Whenever I try keto I have trouble getting enough fiber in my diet, any tips?

>>141644

Leafy greens are good, as are broccoli and cauliflower. Walnuts are good for it too. On keto you won't shit as often anyway.

>>141623

>If you're a skelly I wouldn't bother with keto

The thing is I can't eat high GI food, it always brings acne. So bread, potatoes, rice is a no-no for me. Other carbs don't have too much calories to bother to eat them. Also I shit like 2-3 times a day if I have too much carbs.

I need to avoid all dairy products. Any suggestions?

Get your liver tested every 3-4 months on keto for fatty lover disease. Just a heads up.

>>141695

Keto reverses fatty liver, which is caused primarily by too much fructose.

>>141703

If you have a warped perspective, sure. In the contexts I have seen elaborated, the actions of fructose in the liver are protective. The reason the "fatty" liver is necessary is to guard against polyunsaturated fats and their peroxidation byproducts. The "fatty" part is potentially misleading. A liver that is high in cholesterol is considered "fatty" because cholesterol is a lipid, but the actions of cholesterol are highly protective against polyunsaturated fats and poisons in general—not to mention cholesterol is the precursor for steroid hormones. An effective way to increase testosterone and all other gonadal steroids should be to eat a diet high in fructose, but fructose is constantly demonized in studies where lab rats eat garbage formulas full of omega-6 fats and the papers always have some warped conclusion like "We fed the rats trash + fructose. Look how fucked up they are. Fructose must be the cause of it all." while conveniently ignoring how they would be worse off without the fructose by not having a comparison group or sweeping the details under a rug. There is such a thing as a protective layer of fat, but this is forgotten until bodybuilders are the topic of discussion. De novo lipogenesis improves health because it builds on the protective layer. When polyunsaturated fats are absent, less protection is needed.

This and how doctors have used fructose as a better alternative to glucose in diabetics for over a hundred years should be enough to dispell the propaganda being vomited into the public perception, but I think it's important that I mention high fructose corn syrup still has potential issues usually due to a lack of purity. Fruit and honey are excellent sources of fructose while sucrose is a better option than corn syrup.

Back on keto and noticed my losses diminished from 2lbs a day to one to 0 in 2 weeks. Last time i did a 2 day period to carb up to reset the keto. Is this correct? Should i do it again or wait it out?

>muh fat is healthy as long as I get muh omega trees

HEART DISEASE

>>142095

This is a complete meme. Fat is perfectly fine, and necessary for your body to function. Heart disease is a result of lack of exercise and general poor diet.

>>141644

Chia seeds. Some of them have 0 or close to 0 net carbs.

Dairy for me. Cheese is good, but can be expensive. I learned to make homemade cheese, which is less expensive over time, but you'll spend a bit through trial and error and sometimes you can't find the time. Home made cottage cheese is pretty easy, so is cream cheese. Mozza is bit more difficult. Getting a pound or so in a big pot is pretty easy. You can use the whey to make riccotta, but you wont get much. Depending on where you live, it might just be simpler and cheaper to pick up a tub or block of cheese at the supermarket.

Cook with butter. Put butter on cooked veggies. Drink milk. Cheaper than that? They sell blocks of lard. Buy bulk nuts from one of those creepy vegan lairs. I can get bulk raw peanuts for about $6 per kilo. They're about 45g of fat per 100g. If you don't have anything like that locally, try jars of peanut butter. Celery sticks and carrots, use the PB as a dip.

>>142215

Most fats are not nutritionally essential except perhaps a small amount for the absorption of fat soluble vitamins. The only fat that might be necessary is a hint of omega-3 that is unavoidable outside of a purified laboratory diet.The rest can be made de novo if necessary and the protective omega-9 fat, mead acid, normally cannot be obtained from diet and will never be made in the presence of excess omega-6 fat intake. While glucose can be made from protein, there are reasons to suggest glucose is still nutritionally essential in normal, long term contexts and the additional presence of fructose is nutritionally ideal.

The reason glucose should be considered essential in the long term is primarily that the overwhelming bias towards a fat-fueled metabolism long term is associated with all manner of disease and poor health, especially cancer and diabetes.

Other reasons include—as far as I know at this moment (subject to change)—almost no biologically "advanced" animals eat diets devoid of carbohydrates nor attempt to intentionally bias their diets in that direction. It is a matter of necessity and scarcity when it happens. This includes carnivores, because fresh, raw meat has blood sugar and glycogen. I might be inclined to think vultures and other predominantly scavenging animals are the least likely to get high amounts of carbs, but they still try to eat within moments of death as much as possible and probably thrive with fresher meat. The idea of Paleolithic humans being biased towards keto seems imagined. Perhaps starving was more frequent, but actual living human hunter gatherers have always preferred honey, fruit, and berries in practice when it is available.

Another interesting angle is that it would seem certain amino acids are used preferentially to make glucose de novo, and there's probably a statistical ranking to the likelihood of usage that applies to all glucogenic amino acids such that ketogenic diets promote a bias in which amino acids remain after making some bare minimum glucose before being forced into ketosis. This could skew amino ratios in surprising ways, and I'm interested in eventually uncovering how that could affect health. It is already well known that skewing the ratios in certain ways can affect health, so it seems unlikely that ketogenic diets have nil effect in this regard.

>>142221

Where did I say that people should be on keto at all times? I just pointed out the idea that dietary fat = heart disease is a fucking meme, which it is. Keto is good for weight loss but not much else.

>>142223

I didn't say you said that, but the idea of certain fats contributing to heart disease is certainly more valid than a meme as long as we're not vilifying saturated fat. Omega-6 fatty acids, vegetable oils, and linoleic acid all have solid empirical evidence that consistently suggests they make heart disease worse and increase rates of death. One of the main problems with all high fat diets (including ketogenic diets) is that they always increase the intake of these poisonous omega-6 fats—regardless of whether or not it is primarily foods biased towards saturated fat which are consumed—unless the fat sources are purified in a laboratory or through very specific industrialized food processing techniques. This is because fats are always found in mixtures in nature, but the animals with faster metabolisms that generate more heat consistently have smaller ratios of polyunsaturated fats—especially omega-6 fats—in their tissues, eat less total fat, or distribute as much of the dangerous fats as possible to adipose tissue or excretion when it is unavoidable in the diet and plants growing in warmer climates generate less polyunsaturated fat but still some small amount.

Ramsden, Christopher E., et al. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. Bmj 346 (2013): e8707.

https://doi.org/10.1136/bmj.e8707

Do you guys do heavy weightlifting during keto?

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