Based on the info that I'm posting on this thread, how would you describe a perfect 'feeding day'?
Here's what I'm planning to do, it is similar to what I've heard Megan Ramos recommend in podcasts:
- 72 hours of fasting
- 24 hours of ketogenic food. Eating approximately 110% of my total caloric expenditure for that particular day.
The longer fast is supposed to engage autophagy. And the 110% is supposed to keep my metabolism revved up way more than a OMAD routine. Or at least that is what I'm told.
My initial thoughts are: weight loss should be inevitable so I should probably focus my attention on an extremely healthy eating plan. Things like I could eat alot for salmon and cold pressed olive oils if that was the best foods available.
So now that I've sort of explained myself better, I'd like to rephrase my question....What 3 meals would optimize my nutrition and health?
During my fast, I plan to take:
- a multivitamin, and a magnesium suppliment
- homemade electrolyte drinks including salt and potassium, ACV and lime juice.
- 1 cup of homemade chicken bone broth per day for supper
- 1 can of carbonated lemon water for a temporary bloated feeling to get me past lunch
- I'm going to avoid bullet proof coffee unless I sense I'm about to fall of the wagon.
- I'll stick to tea and coffee. no sugar. no cream.
- a mininum of 3 tall glasses of water, about 6 cups of water. I'll adjust based on urine color and thirst.
- 30-60min of stationary exercise combined with an electrolyte drink
On my feeding day:
- I was thinking that each meal should have a side salad of mixed garden veggies with 8 or more ingredients.
- I could have at least 3 eggs ( I've heard that <7 per week can NOT be linked to any health risks, I tend to thing any amount is safe and healthy)
- salmon or tuna for omega3 oils.
- some nuts( but not as a snack)
- pass on the saturated pork and beef fats, instead focus on cold press olive oil and cold pressed
- I've heard that 60grams of fiber per day is recommended, perhaps I should add a 1oz serving of chia seed( 20 grams of fiber)
- maybe some coarsely ground flax seed?
This is nowhere near complete but it is a start. your thoughts so far?
I'd go with the 3 eggs for breakfast for sure. Any reason you want to skip the sat fats?
I don't count how much fiber I get, but I am probably getting more than I think. On days I know I'm not getting much, if any, fiber, I can't tell the difference between days I know I am.
My LDL or cholesterol is high. Losing weight can be very effective but I've read that diet can only influence my blood cholesterol levels by about 10-20% so I thought I would focus on increasing the HDL so my ratio is better. I really don't know if this will work, but most people have only good things to say about fish oil and olive oil.
I don't count how much fiber I get, but I am probably getting more than I think. On days I know I'm not getting much, if any, fiber, I can't tell the difference between days I know I am.
I'm skeptical but I heard that there are actual benefits to fiber. But I wonder if the information is in the context for someone that is eating too much processed sugars and grains.
Anyway, chia seeds is something I'd like to try.One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber....net carbs would be only 1 gram. So I would only have to take a 1-3g hit in net carbs to get a good dose of fiber. I've seen recommendations to be careful, I hear the fiber can cause loose stool, or if it absorbs too much water while in your intestines, it can cause constipation.
Is the Canadian supply of romaine lettuce messed up too? I stopped by stores this weekend for salad mix for this week's lunches and about all that was left on the shelves was spinach and combinations of spinach with tough greens like kale. Settled for butter lettuce (just don't want to waste the tastebuds on iceberg lettuce if I don't have to).
I'm skeptical ( and I am being polite, in my opinion - lol) of the lancet. They are the source of that BS study that came out with vague attacks on the ketogenic diet. Now we have experts coming out and criticizing keto when they are really only chiming in on the BS study.
my salad sometimes doesn't include spinach or lettuce.
It often includes celery, mushrooms, radishes,bell peppers, onions, carrots, cuccumber, sunflower seeds. if i have lettuce or spinach, i often make sure i have a cup of these on top.
I am testing weekly. It is very consistant regardless of how much i fast or how much salad I eat. I consider myself lucky on that regard.
I had it go low one week when I had some coleslaw - I should have known better. And, it went high one time when I mixed up my 15,12,12,15, 12,12 dosage pattern. A three day pattern doesn't fit well into a 7 day week...grrrrrr lol
on the bright side, I've been fasting since sunday and will go back to fasting after tmorrow's birthday meal.
today was awesome at work. I was walking around and my joints were feeling really good.
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